Holiday Health Hacks

With the hustle and bustle of the holiday season comes greater risk of illness and even greater hopes of avoiding it. Aside from the obvious and often unavoidable staying away from those that are sick, lack of sleep, poor nutrition, and stress can further weaken the immune system. The next thing you know you're Fa-la-la allowing viruses and infection to ruin your festivities! With already less than optimal immunity, these may occur more frequently and be more severe. Simply washing your hands can significantly reduce chances of illness by as much as 58% according to the CDC (Center for Disease Control and Prevention). But beyond good hygiene, there are a few tricks to kelp keep you healthy this winter.

Manage Stress - As you know, the body's first line of defense against bacterial infection and viruses are white blood cells. Their job within the blood stream is to locate and destroy invading foreign bodies before they are able to multiply and infect other cells. The stress hormone corticosteroid can actually suppress the number of white blood cells, leaving us more susceptible to infection. A few of the best practices to reduce stress include :

*Physical activity / exercise

*Meditation or breathing exercises (I love the Calm app)

*Yoga

*Massage or other relaxing spa service

*Soothing essential oils scents (lavender, rose, and sandalwood are some of my favorites)

*Reduce caffeine intake and avoid alcohol in excess

Maintain Adequate Sleep- Sleep deprivation has a similar effect on the immune system as stress. During sleep, the immune system releases proteins called cytokines, which help to regulate immune response and inflammation in the body. Lesser amounts of sleep, decreases the production of cytokines, which are also known for aiding in recovery once infected. Aim for 7-8 hours a night!

Eat a Healthful Diet- Certain foods act as immune system boosters and may help prevent winter colds and flu. Plan your meals to include a few of these :

*Citrus fruits such as lemons, oranges, and grapefruit are high in vitamin C, known to increase white blood cell production. Because your body doesn't produce or store vitamin C, its important to get your daily dose for continued health. Not a citrus lover? Ounce for ounce red bell pepper contains 2x more vitamin C than its fruity counterparts!

*Spices like Ginger and Tumeric are powerful anti inflammatories. They have been used for centuries in many cultures to aid in the recovery of illness. Ginger is known to eliminate nausea while tumeric has been used to decrease tissue damage!

*Broccoli, Spinach, and Almonds are all high in the fat soluble vitamin E, which serves as a backseat helper to vitamin C in its immune boosting capabilities. enjoy these foods raw or lightly cooked to ensure nutrient retention!

*Green Tea is packed with flavanoids, another powerful antioxidant. It is also a great source of L-theanine, an amino acid that aids in the production of germ fighting T cells!

*A few more honorable mentions in immune boosting capabilities are Vitamin K, Potassium, B vitamins, and Zinc. These can be found in fruits like kiwi and papaya, sunflower seeds, poultry and shellfish.

Consider taking Supplements - If you feel as if you are susceptible to illness (impaired immunity because of disease or age, near or in contact with others who are sick, or the above options aren't enough) you may want to consider adding the following supplements to your winter routine :

*Vitamin A

*Vitamin D

*Iron

*Folic Acid

*Vitamin E

*Zinc

All which lend support to Vitamin C and can strengthen your immunity, in Ho-Ho-Hopes you stay healthy for the holidays!