As the leaves start to change and the temperatures drop, cold and flu season is right around the corner. As a health coach, I'm often asked what people can do to naturally boost their immunity and avoid getting sick. The good news is there are holistic lifestyle changes you can make that will strengthen your immune system and set you up for success this season.
Tip 1: Reduce Stress Through Mindfulness
Stress takes a major toll on your immune system. When you're stressed, your body produces high levels of the hormone cortisol which impairs immune function and inflammation. Making time for mindfulness practices like meditation, breath-work and yoga are powerful ways to lower cortisol and reduce your stress levels. Just 10-15 minutes per day of mindful breathing or meditation can make a big difference in how resilient your immune system is this season. Set a daily reminder to unplug and decompress from the stresses of life. Your immunity will thank you.
Tip 2: Optimize Your Diet
What you put into your body has a direct impact on your immune defenses. Focus on getting plenty of immune-boosting foods like citrus, broccoli, garlic, ginger, yogurt and turmeric. Try sipping on golden milk lattes made with turmeric, ginger, cinnamon, and nutmeg to fight inflammation. Fill up on dark leafy greens, berries, and nuts which are full of fiber and antioxidants. Stay hydrated with herbal teas. And don’t forget to supplement with Vitamin C, Vitamin D, and zinc which are all vital to immune cell function. Eating the rainbow will ensure your diet contains the vitamins and nutrients your immune system needs.
Tip 3: Prioritize Quality Sleep
Sleep is one of the most important pillars for a strong immune system. When you don't get enough sleep, your body produces fewer cytokines which are the proteins that target infection and inflammation. Aim for 7-9 hours per night minimum. Go to bed at the same time each evening and avoid screen time before bed. Create an ideal sleep environment that is cool, dark and quiet. Diffusing relaxing essential oils like lavender can also help prepare both your mind and body for rest. Get ahead of the cold season by optimizing your sleep habits now.
The great news is small, consistent changes to how you manage stress, nourish your body and rest can make a big difference in bolstering your immunity holistically. We simply want to be 1% better each day.
We hope you can use these tips to help build the best version of you possible. If you have any questions, don't hesitate to reach out to us!
Text 412-447-1777 or Email info@tbsstrong.com
Dedicated To Your Success,
Nat Tedesco
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