SUPERCHARGE YOUR FESTIVE HEALTH: Ten Easy Ways to Boost Your Immunity This Christmas
Our immune system can really be put through its paces at this time of year, not just from the threat of Covid-19 and the hundreds of other viruses which peak during wintertime, but also because we often let healthy practices like exercise, sleeping enough, and eating well slip a little at Christmas.
Unfortunately our immune system declines by about two to three percent per year from our twenties, which is why older people are more susceptible to infections, and when you are also dealing with living with a chronic pain condition the last thing you want or need is to fall prey to a winter virus. Fortunately there are certain things we can do this festive season to help boost our immunity and reduce our risk of illness.
ONE
Keep hydrated
Even if you have a good water-drinking habit during the rest of the year, you can get so busy in the lead-up to, and during, Christmas that you can unintentionally let it slip a little. However, keeping hydrated is important for healthy mucus membranes (where colds and flu start) and staying hydrated helps the body to naturally eliminate toxins and other bacteria that may cause illness. Aim for at least eight glasses of fluid a day.
Water also keeps our joints lubricated and is therefore important in the fight against pain.
TWO
Limit alcohol
Drinking too much alcohol can damage our immune system by depriving the body of valuable immune-boosting nutrients, and by reducing the ability of our white cells to kill germs. Don’t exceed the recommended 14 units a week and ensure that you have at least two alcohol-free days.
It is also worth bearing in mind that alcohol can disrupt sleep and lower mood, both of which can make pain worse or make it more difficult to manage pain.
THREE
Don’t stay indoors
We may want to stay indoors, in an effort to escape all the germs in our atmosphere but this could in fact make us more susceptible. Studies have shown that exposing the immune system to a wider variety of beneficial micro-organisms from the environment will help to keep it strong and healthy. Plus, getting out in fresh air can lower stress levels, something that can also dampen our immune system response.
Winter is the season of rest and it can be very tempting to snuggle down and hibernate indoors for the duration but getting outdoors for regular exercise, every day if possible, is really important as moving raises body temperature, helps to flush away bacteria, and boosts our circulation, helping to support our immune system by initiating the mobilisation of immune cells within our blood which detect and attack viruses. One American study found that walking for 30-40 minutes five times a week almost halves a woman’s risk of catching a cold!
FOUR
Wrap up warm
Cold viruses are more infectious at temperatures lower than 37 degrees Celsius, which is the average core body temperature, so wrap up warm when you go outside. Wear gloves and a hat to keep your head and hands warm, and wrap a scarf around your face to keep it warm and also help warm the air you breathe. Cold air slows the flow of mucus that traps viruses and can reduce the number of white cells which fight infection.
While getting cold or wet doesn’t actually cause colds or flu, it can affect our defences which makes it easier for any viruses in our body to develop, so if you feel a cold coming on, then you will need to stay inside, rest and keep warm and dry.
FIVE
Manage stress
It may be ‘the most wonderful time of the year’ but it can also be the most stressful time of the year. Additional expenses, the pressure of all the preparations, high expectations, bickering family members, or isolation and loneliness can all become too much at times. Our brain and immune system are in constant communication – when we are stressed the brain produces more cortisol and prepares the body for emergency situations, but while it is doing that it also depresses our immune system.
Try and take regular time out to fight stress and reduce anxiety with meditation, breathing methods, mindfulness and exercise - yoga is not only relaxing, but the twisting moves stimulate the lymphatic system which helps to strengthen the immune system. Make sure you get pockets of rest time, either just sitting in quiet or doing something you enjoy like reading or knitting.
SIX
Don’t skip breakfast
Fasting diets should be avoided as fasting creates a stress response with higher levels of cortisol, which impairs our immune response.
Balancing our blood sugars is important as too much insulin triggers an inflammatory response that also depletes the immune system. Try eating breakfast within one hour of waking, and eat every four hours with protein at each meal to slow down the release of carbohydrate sugars in the blood.
SEVEN
Don’t overindulge on the sweet stuff
Unfortunately there’s bad news for those of us who have a sweet tooth – too much sugar affects the germ-fighting ability of our white blood cells. Overloading our systems with too many anti-nutrient, low-nutrient culprit foods like sugar, can have an inflammatory effect and feeds the yeasts and bacteria in our body which can prolong a condition or illness.
EIGHT
Don’t pass on the brussel sprouts
Upping our intake of fruit and veg is one of the easiest ways we can build up our defences. The recommendation is five a day but if you can raise it to ten, all the better, and try to eat the widest variety possible.
NINE
Ditch the dairy
Try to avoid dairy if you want to get better quicker and stay healthy. Dairy is mucus-forming and an inflammatory product - if you have too much it may take longer for you to shake off a bout of sinusitis or flu. If your Christmas wouldn’t be complete without crackers and cheese, or sherry trifle, consider substituting dairy products with vegan cheese, cream and custard alternatives.
TEN
Sleep Well
Getting seven to nine hours of sleep a night isn’t always easy at this time of year, but sleeping for less than seven hours could make us three times more likely to catch a cold and disturbed sleep can disrupt our immune system. Try to get lots of exposure to daylight as it regulates the circadian rhythm - our body’s natural sleep/wake cycle. Keep blinds and curtains open during the day to get as much natural light into your home as possible.
