3 Steps to Prepare Your Body for Cold & Flu Season

As we enter this cold and flu season, we must pay special attention to nourishing our bodies and supporting our immune systems. In today’s newsletter, we’ll review three steps you can focus on to prepare your body for a time of heightened illness so you can remain strong and healthy!

Nourish

The misnomer of cold and flu season is due to holidays filled with overeating and sweets (starting with Halloween and continuing into the new year), high levels of stress, plus decreased sunlight, lower levels of vitamin D, fewer hours of sleep, and less movement. This combination of factors will lead to a weakened immune system and a “season” of illness.

So what can you do to prepare?

Focus on consuming nutrient-dense whole foods. Nourish your body with the macronutrients and micronutrients found in high-quality protein, healthy fats, and vegetables in every color of the rainbow.

Incorporate electrolyte-rich beverages to help your body absorb water and maintain hydration. Sodium, potassium, and chloride are the significant electrolytes along with magnesium, calcium, phosphate, and bicarbonates (1). Choose beverages filled with these naturally occurring electrolytes, like coconut water and bone broth (2). My favorite way to get electrolytes into my diet is by using Trace Mineral Drops. I add these into my water every morning and I have noticed a huge difference in my hydration.

You can also make an electrolyte beverage by adding a pinch of unrefined mineral salt and a squeeze of organic lemon (or any citrus) to your glass of water. The Himalayan sea salt carries 84 trace minerals that act as sponges for our cells to absorb the water and the squeeze of lemon is a pop of fresh flavor with a boost of Vitamin C!

Move

Movement has many benefits to aid in your wellbeing this winter. If not done in excess, movement and exercise can reduce inflammation in your body. Its important to have proper inflammatory responses so that your immune system can function properly and fight off any virus or pathogen that enters the body!

Movement also increases the function of the lymphatic system that carries lymphatic fluid from our tissues to our blood, transports dietary lipids, and carries out specific immune system functions (3). Movement stimulates your muscles and cardiovascular system which in turn, stimulates lymphatic flow. Proper lymphatic fluid drainage promotes proper immune responses and aids in flushing toxins stored in the body!

Movement can take on so many different meaning, especially during the winter months. Whether it’s a walk during lunch break, a weekend of skiing, stretching before bed or a fun exercise class, it’s important to incorporate movement in daily. So, this fall and winter, make it a priority to spend get moving to support, and heal your system as a whole.

Sleep

Times of high stress require deep restorative sleep that provides our bodies with the opportunity to repair and rebuild. Support your physical and mental health during peak times of illness by obtaining a minimum of 7 to 8 hours of sleep per night. Sleep heals the body, clears the mind, and restores the soul (4).

If you’re unable to achieve 8 hours of sleep during this season of life, nap or rest when you can, and be sure to nourish your body in other ways that feel good. This could include meditation, time in nature, listening to calming music, or spending time doing simple things that bring you joy.

As always, caring for your body should be your number one priority. Choose to incorporate nourishing foods, hydrating beverages, therapeutic time in nature, and restorative sleep to support and strengthen your body during this season of heightened illness.

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