Here we are at that time of year, full of holiday festivities, family fun, school holidays, and those unwanted guests, cold and flu viruses. Need immunity tips for winter to try and stay healthy? Here are our Top 8 Tips to Keep You Healthy this Winter Season.
Make Sleep a Priority
Sleep is essential! It influences our mental and physical functions. Failure to get a full night’s sleep regularly can weaken our immune systems and make us more susceptible to catching viruses. Everything from what we eat and drink, to the amount of time we spend on technology and stress can make it harder to settle into a good night’s sleep. You can ease into rest in the evening by limiting screen time, steering clear of caffeine in the afternoons, and adding a magnesium supplement to your diet. More time you have for rest, the better your body can recover from the day and fight off those nasty germs.
Good Gut Health
Your gut affects everything! Balancing your microbiome boosts your immunity and plays a significant role in your overall health. Try adding fiber-rich foods like fruit, vegetables, beans, and grains, or eating probiotic-boosting foods like live yogurt, kefir, sauerkraut, and kombucha can help your gut health. Also, consider adding a probiotic supplement to your routine to boost your gut health for the winter months.
Eat Whole Plant Foods and Healthy Fats
It’s the truth, eating healthy will help your immunity. Plant foods include vitamins such as vitamin c, zinc, and selenium. Eating healthy foods and adding more plant foods to your diet will also assist your gut health and sleep routine. Check out our article, How to Eat Your Way to a Good Night’s Sleep, for more tips!
Regular Workout Routine
Keeping to your workout routine, even during cold winter months, will keep those cold and flu viruses away. Physical activity lowers stress hormones, helps clear bacteria out of your airways, and decreases your chances of developing other diseases, like heart disease or fatty liver disease. It also increases your bones and muscle density. However, don’t overdo it! Too much or too vigorous exercise can weaken your immune system. Start slow and build your routine.
For starters, try out low-impact pilate with Dynamic Pilates TV’s Razzle Dazzle Series. You can start by doing short classes; when they are combined are full class sessions. This helps you keep your fitness routine during this busy season without overdoing it!
Did you know? You can also search Pilates Classes by length of time. So you can easily balance your workout with your daily life!
Vitamins
Think about adding vitamins to your diet. Vitamin D can enhance your immune response and fight off respiratory illness. Vitamin D is naturally absorbed when we get sunlight. However, during winter months, it’s always good to consider adding it as a supplement. B6; found in foods like chicken, fish, hummus, and green vegetables, and Vitamin E; found in nuts, seeds, and spinach, are also on the top of the list for that immunity-boosting foods to add to your diet.
Two other important supplements are Vitamin C and Zinc. You need a high vitamin C, 1500mg, that’s slow releasing or time releasing. Our bodies can only absorb a small amount at a time which is why it’s important to take one that is released throughout the day into our system. Also Tumeric and Ginger shots can give you that immune boost you need on the go! One of DPTV’s favorites is the Turmeric CompanyTurmeric Company Turmeric Company.
Manage Stress Levels
Stress affects your immune response. If your stress levels are high, it increases cortisol and cytokines and triggers inflammation. High stress levels affects sleep and eating habits, which can lower your immune system. Daily exercise, breathing, and meditation, are recommended for lowing stress levels. Try our mediation or restorative Pilates series on Dynamic Pilates TV to manage stress levels. Breathing is one of the main fundamentals of Pilates. Therefore, it is a great way to incorporate breathing and exercise into your routine.
Wash Hands Frequently and Shower After Workouts
Hand washing is the most effective way to reduce germs. Also, did you know that taking a shower after workouts reduces bacteria on your skin which can breed infection? So after that workout, rinse off; you will feel fresher and help ward off that infection-causing bacteria.
Stay Hydrated
Drink lots of water to stay hydrated. It’s always harder in the winter because we may not feel as thirsty, and we tend to reach for more comforting warm drinks. However, there are so many positives to keeping hydrated, including immunity. Water flushes out toxins and debris from your system. It also boosts your energy and mood. Not staying hydrated, especially while exercising, can weaken your immune response and make you more susceptible to viruses.
