The Simple Things You Need to be Doing to Boost Your Immune System This Holiday Season
- Fiona Clougher
- Dec 9, 2023
- 3 min read
Updated: May 5
Winter brings with it the joy of cosy, warm evenings in, the perfect image of cuddling up on a blanketed sofa in front of a crackling wood-burning stove. There is a steaming mug of irresistible mulled wine in hand, the Christmas tree lights twinkling, and the smell of cinnamon wafting from the festive candle on the mantelpiece. Add to this a box of extra thick tissues, a horrifically pounding headache, and constant streams flowing from both the nose and mouth; yucky sneeze after yucky sneeze shaking this perfect picture into the realms of a nightmare!
That gorgeous Winter cosiness is regularly destroyed year on year by repeat colds, stuffy sinuses, and a regularly occurring seasonal low mood. Whilst we cannot deny that the risk of illness can be higher at this time of year, there are various tips that we can apply to our lives, even before the arrival of the cold season, which can help to keep those colds and flus at bay. Tips that help to boost our immune systems, allowing us to fight off the virus before it truly envelops us.
Keep reading for Top Tips to Boost the Immune System this holiday season:
A very obvious and repeated recommendation for health in general, is to Stay Hydrated. 1 Whilst the advice is common, the details are often lacking. Water maintains blood volume and blood is vital to the immune response, carrying immune cells around the body to fight infection. Hydration is also important for a healthy lymphatic system, responsible for draining toxins and pathogens from the body. It is recommended to consume 2 litres of water per day, which can be more easily managed in a number of smaller volumes. Cells thrive when hydrated, leading to overall improved functionality and health.
Exercise can be a great contributor to a boosted immune system. Moderate-intensity exercise can improve circulation of the body's defensive cells 2. It can improve resting heart-rate, cholesterol, and help with diabetes, all of which can cause immunity strain. Moderate exercise can also reduce chronic inflammation, which can lead to a reduced immune efficiency. Not only this, but exercise can lead to boosted mood and help us to feel fitter and healthier. Muscle strength and joint flexibility are vital for body stability and mobility, meaning that when we feel unwell our bodies may not suffer from the same level of aches and pains if we are fitter.
In addition to, and linked conveniently to exercise, is the principle of Getting Enough Sleep. Exercise can of course assist with this. In general, sleep reduces stress by reducing the levels of cortisol in the body. Cortisol and stress are known contributors to chronic inflammation when kept for too long in the body. The immune system is negatively impacted by chronic stress as stress hormones can dysregulate the immune response and the balance of cells in the immune system. Getting plenty of sleep not only helps on a chemical level, but contributes to a better rested body and mind, improved mood and increased energy. 3
A Balanced Diet is important for making sure that the body receives a well-balanced and plentiful supply of nutrition through vitamins, proteins and minerals. Studies have shown that deficiencies in nutrients such as iron, folic acid, and vitamins A, B6, C, D & E can alter the immune response by impacting the growth and activity of immune cells and antibodies 4. These minerals and vitamins can be consumed in tablet form of course, although eating a well balanced diet can also ensure the body receives enough fibre, water, protein and carbohydrate, which provide vital fuel, hydration and cell repair.
In summary, it is possible that it is not necessarily highly specific or unique blends of magic chemicals, or elaborate concoctions of herbs, that could boost your immune system in preparation for the Holiday Season. In fact, there is a straight forward, general list of healthy tips and tricks that provide enough of a foundation for strong immunity. Hydration, sleep, exercise and diet are age old components to good health and it is important to perhaps pay most attention to them at this chilly and challenging time of year.
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