Healthy Habits to Boost Your Family’s Fall Immunity!!
Maintaining a robust immune system is essential year-round, but it can be imperative in the fall when cold and flu season begins and the weather changes. Here are some tips to help boost your immunity during the fall:
Poor-quality diets leave us nutrient-depleted and commonly cause weakened immune responses. Consume various fruits, vegetables, whole grains, lean proteins, and healthy fats to provide your body with essential vitamins and minerals. Purchasing organic produce as much as possible reduces your exposure to carcinogenic pesticides.
Drink plenty of water to support overall health and help your body function optimally. Drinking water and staying hydrated allows your body to receive electrolytes and helps your bodily functions run optimally. Water also helps your body naturally eliminate toxins and other bacteria that may cause illness — especially during cold and flu season.
Aim for 7-9 hours of quality sleep per night to allow your body to repair and regenerate. Getting sufficient sleep is vital to good health. Get seven to nine hours of uninterrupted sleep a night so your body can fully rest and recharge for the next day.
Regular physical activity boosts circulation, reduces stress, and supports overall immune function. Getting moderate to vigorous exercise each day is one of the most important things we can do for our health. The key is to avoid overtraining, which can add to your body’s stress levels, and to exercise in ways you genuinely enjoy.
Did you know prolonged stress can lower the body’s pathogen-fighting white blood cell count? Practice stress-reduction techniques such as mindfulness, meditation, or breathwork to keep stress levels in check, as chronic stress can weaken the immune system. Managing stress is always easier said than done, but try and start small. Even a few minutes of breathing deeply when you feel triggered is beneficial!
Frequent handwashing with soap and water is one of the most effective ways to prevent the spread of germs. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails. Scrub your hands for at least 20 seconds then air dry or dry with clean towel.
Include probiotic- and postbiotic-rich foods (e.g., yogurt, kefir, sauerkraut) and prebiotic-rich foods (e.g., garlic, onions, bananas, fiber) to support gut health, which plays a crucial role in immunity. Healthy food choices are always your first defense for strong immunity, but often, they are not enough, and a high-quality probiotic supplement is needed. Be sure to choose a supplement offering all three super-charged immunity-modulating ingredients.
Remember that no single action or supplement can guarantee immunity. The combination of these healthy habits helps support a robust immune system. Factors like age, underlying health conditions, and genetics can also influence your immune response.
Always consult a healthcare professional before significantly changing your diet, exercise routine, or supplement regimen, especially if you have underlying health concerns. They can provide personalized advice based on your specific needs and circumstances.