It’s that time of year again. The sounds of coughing and sneezing can be heard in
every public place. Airplanes. Libraries. Malls. Grocery Stores. Work places. More and more
people start calling out sick and our children usually catch the brunt of it. Is there any possible
way to boost our immune systems and avoid some of this season’s sickies? Below are several
strategies to attain overall wellness for you and your family as the winter approaches.
- Sleep. This is an area in which we can all probably improve. However, the
benefits of ample rest are astronomical. While I realize my audience is
mostly moms of youngish children, this could be a comical goal. Trying
your best to attain 7-9 hours a night can reduce sickness and build your
- Washing your hands. This task can also prove to be difficult when trying
to get everyone in the household to become a committed washer-of-the-
hands but this small trick goes a long way. When leaving public places
especially, wash, wash, wash those hands (and even in between the
- A healthy diet containing foods with vitamins and antioxidants.
Examples include: peppers and citrus (Vitamin A). Blueberries
(antioxidants). Green tea (catechin). Mushrooms (vitamin D). Almonds
(Vitamin C). Cruciferous veggies (Vitamin A, C & E).
- Probiotic. Repairing your gut is your gateway to health, as nearly 80% of
your immune system is located in your gut. Multi-strain probiotic
containing at least 25 billion units is optimal. This will keep your levels of
good gut bacteria up to help fight off infections.
- Elderberry Syrup. The dried berries of the Sambucus Nigra plant are
naturally high in immune boosting compounds that are specifically shown
to help beat off winter sicknesses more quickly. Boiling down and making
a simple syrup can aide in boosting your immune system. (See previous
blog for recipe)
- Garlic. Eating this has been used for hundreds of years as both a food
ingredient and a medicine. Some benefits of garlic are reduced heart
disease, improved mental health and enhanced immune function. Whole
garlic contains a compound called alliin. This compound has been shown
to boost the disease-fighting response of some type of white blood cells
when they encounter viruses, such as the ones of the common cold and
- Vitamin D. Getting outside and soaking in the rays can be a bit of a challenge during those colder months. During the winter, the recommendation is to get 1,000 IUs per day. Some can come from food sources (think fish, cheese and fortified foods) but it would be very difficult to get all of it through food. Taking a supplement boosts immunity and wards off sickness.
When winter sickness strikes, it can truly take a toll on the entire family. Hopefully these simple tricks will aide in optimal wellness this season.