With rainy days come unique challenges to our immune systems. To stay healthy and resilient this season, consider a few simple lifestyle adjustments.
Once again, we enter the part of the year that’s colder and wetter. And with this new weather comes a slew of health issues. Ailments such as the common cold and respiratory issues tend to peak during these months, which sadly coincides with some of the year’s biggest holidays.
Thankfully, our bodies are equipped with a natural defense: our immune system. However, it’s important to understand that, much like any other of our body’s systems, the immune system might also require a bit of optimization to work optimally against viruses and bacteria.
With that in mind, here are a few ways to optimize your immunity so you can enjoy the season’s festivities while feeling your best.
Eat Well
What you eat affects every part of your body, including your defenses. For that reason, try to follow a balanced diet plan. In an article published by the New Jersey Agricultural Experiment Station, family and community health science educator Sandra Grenci suggests consuming foods rich in zinc and protein such as lean meats, fish and poultry. To bolster your immune system further, incorporate fruits (especially orange-colored ones), vegetables and nuts into your diet while avoiding unhealthy fats and added sugars
Sleep Well
It’s obvious that sleep deprivation leads to a wide array of health problems—and that includes weakened immunity. The U.S. Centers for Disease Control and Prevention mentions that by getting enough sleep, not only can you keep a healthy weight and reduce susceptibility to illness, but you can also reduce stress and bolster your metabolism. Aim for at least seven hours of sleep each night to stay at your best.
Break A Sweat
Cold weather is not an excuse to skip your workout routine. Stay healthy by exercising regularly. In fact, Medline Plus mentions that exercise helps push bacteria out of the airways and lungs, thus reducing the risk of catching a cold or other illnesses. In addition to this, physical activity causes white blood cells to circulate faster, thus increasing the possibility of them detecting illnesses earlier. Try walking daily for 20 to 30 minutes, or consider joining an aerobics class or biking with friends.
Quit Smoking
The World Health Organization mentions that eight million deaths per year are caused by smoking, and that includes about 1.3 non-smokers exposed to secondhand smoke. The dangers are endless, including lung cancer, heart disease, cardiovascular problems leading to premature death and cataract, as listed in an article by Harvard Health Publishing. So, if you really want to strengthen and optimize your immune system, it’s time to let go of your cigarettes and vapes.
Go Easy on the Booze
Having a drink or two, especially during the celebrations, is great. However, too much alcohol will do the opposite to your body. Alcohol consumption, particularly in excess, is closely associated with immune-related health problems. The health effects extend to liver disease, acute respiratory syndrome and some forms of cancer. If you want to enjoy some alcoholic beverages, Medline Plus recommends no more than two drinks per day, equivalent to 700ml of beer, 300ml of wine or 90ml of hard liquor.
Destress
When we are stressed, our immune system also gets weakened. An article on Cleveland Clinic stated that stress reduces the amount of white blood cells that fight off infections, meaning that you are at a greater risk of getting sick. And when left untreated, stress can lead to more severe conditions such as anxiety and depression. Allocate some time every day to give yourself a break. Try meditation or practice mindfulness on a daily basis.
Avoid Infection
Rainy days often keep us indoors, where we’re more likely to be in close contact with other—and with germs. Try to protect yourself by wearing a mask and practicing good hygiene. In addition, Harvard Women’s Health Watch executive editor Beverly Merz suggests vaccination, especially if you’re planning to travel. Cook your food thoroughly to make sure all microbes are killed. And lastly, stay home when you’re feeling unwell to reduce the spread of illness.
Photography Sunaryo
Model Aurélien Muller/New MadisonModels
Location Ayana Resort & Spa, Bali