The chilly winds and fog in the morning can leave us feeling very cold, while also leaving us more exposed to seasonal infections like the flu, bronchitis, HMPV, ear infections, and even pneumonia in very severe cases. Our body has to work doubly hard in the season- to help keep us warm and healthy- which can seem like a tall order with people around us coughing and sneezing and getting infected due to high levels of exposure. So, it totally makes sense to eat well and take good care of your immune system- so that it can keep you safe from all sorts of infections. Let us see how we can do just that, below.
Why Boosting Immunity Should Be A Priority This Winter
Immunity is the ability to effectively ward off infections and keep your body healthy and you feeling fit and well. The best part of the immune system is that we don’t have to consciously control any aspect of it at all we develop ‘immunity’ against diseases and conditions whenever we are either exposed to the causative pathogen or if we have been vaccinated beforehand. Plus, once a pathogen gains entry into your system, the body tries everything in its power to get rid of it- by coughing, sneezing, increasing temperature to cause a fever and get inflammatory responses going- so that immune cells can do their job.
Handy Tips To Stay Healthy And Illness-Free This Winter-
We have10 super handy tips that will really help you stay super healthy this season, but hey, if you do fall ill- you will recover way sooner than usual because boosting your immune system is key in both these situations right?
● Eating the right kinds of food can provide nutrition, which is like good fuel for your body. So, try to eat fresh fruits and vegetables- these will be rich in vitamins and minerals. Whole grains, good-quality fats, and carbohydrate sources will help provide energy for your body, and fighting off infections is pretty energy-intensive. You need all vitamins and minerals and you can choose plant or animal sources. Include some citrus fruits, fresh greens, carrots, beetroots, tubers, and other seasonal produce every day in multiple servings as they are excellent immunity boosters.
● Don’t forget to include probiotics every day- in the form of buttermilk, curd, and other fermented foods.
● You should never forget to drink water, every 20-30 minutes, everyday. Keep sipping on some even if you don’t feel thirsty because dehydration can sneak up on you in the winter.
● You should concentrate on getting good quality sleep, every night. This will help strengthen your immune system substantially.
● December-March can be extremely demanding on the work front too- as there is a lot of stuff to get done. It can be stressful. So, work hard, but play even harder too- by making sure that you meditate, or spend time with friends, on your hobbies or getting away by planning a vacation. In short, try not to get stressed too much.
● Wash your hands often during the day- when you go to the loo, when preparing food, after using your laptop, tv remote etc. Good hygiene can keep you safe way better than other measures.
● You should always dress warm - master the art of layering with soft scarves, sweaters, gloves and socks.
● Drinking and smoking can seem very tempting this season because they may help you feel warmer, but you are dehydrating yourself and breathing in smoke and other toxic substances. Even if you don’t want to stop completely, aim to limit consumption.
● Feeling a little under the weather? That may be due to not getting enough Vitamin D. So, go for a run in the sun, or if you’d prefer to sleep in, talk to your doctor about Vitamin D supplementation, as it is not only good for a better mood but also your immunity.
● You should finally try to exercise regularly- at least 30-45 minutes per day.
Conclusion- Immunity can be acquired or innate and it is a highly organized cascade of reactions, which take place to rid the body of any invading pathogen. It never hurts if you pay attention to your immune system and help it perform better- by eating good quality food, exercising well, protecting yourself, and NOT unnecessarily exposing yourself to pathogens. Most of these diseases spread via contact or exposure to contaminated surfaces- so if you pay more than average attention to wiping all surfaces clean and use appropriate protective gear when going out, you can prevent most infections from ever happening. Plus, don’t forget- winter is the best time for a long overdue vacation. So, what are you waiting for?
FAQs-
1) Why is boosting immunity in winter important?
Winter can bring a change in temperature and cause infections like common cold, influenza, HMPV, COVID, RSV and other respiratory disorders which can cause considerable distress for you, if you get affected.
2) Why does immunity get weaker in the winter?
The low humidity and low temperatures can have pathogens breeding with more ease- which means they stay alive for longer once they are coughed or sneezed out and remain as airborne droplets. Also, we don’t go out as often and so, miss out on vital Vitamin D.
3) What foods should I eat this season?
Eat plenty of fresh citrus fruits, greens like fenugreek, spinach, amaranth, mustard, moringa and other indigenous types of leafy vegetables. Have fermented foods and get Vitamin D in sufficient amounts. Zinc is an important mineral for immunity- so eating zinc rich foods is good. Examples include whole grains, dals, beans, nuts, eggs and dairy, including meat.
4) Why should I work on de-stressing every day?
Too much stress means way too much of cortisol- the stress hormone which can be bad for your cells and immune system especially. So adding yoga, stretching, deep breathing and meditation to your routine will help.
5) How else can I stay safe this season?
Make sure you are on top of your vaccination schedule and go get that booster shot today, if you have missed it.