Boost Your Immunity This Holiday Season with Sleep, Nutrition, and More
The holidays often sneak up on us once school is back in session and the leaves start changing colors. While trying to figure out what to gift your family, you might be blindsided by a cold or flu virus.
What’s worse, becoming ill could delay or prevent plans you’ve been looking forward to participating in. Germs can’t always be avoided, but there are some things you can do this season to help lower your odds of becoming sick — even supporting a quicker recovery when you do.
Keep reading for 5 ways to protect your health this season and make sure your immune system is working to its best ability.
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1. Practice Mindful Eating
With the deluge of holiday feasts and treats between October and January, it's easy to overindulge. Try to slow down and listen to your body's hunger and fullness cues without the pressure of restriction.
Enjoy a variety of nutrient-dense foods and savor every bite to prevent overeating. Eating something high in fiber and protein before heading out to a holiday gathering can also help keep your appetite in check.
2. Supplement Where Needed
While nutrition should come from foods in your diet first, sometimes it’s helpful to add complementary supplements. Certain supplements may help fill micronutrient gaps and some are made specifically to help support your immunity and overall wellness.
For instance, Ashwagandha is an adaptogen, meaning it’s meant to help your body better respond to stressors. It may even help support a healthy mood.*
3. Stay Hydrated
It’s easy to forget about hydration while traveling or celebrating. Keep a refillable water bottle with you and prioritize drinking water, especially if consuming alcohol or salty foods, as these can be dehydrating.
Ensuring your body receives enough fluids is important for energy, digestion, and flushing out waste.
4. Prioritize Sleep
The hustle and bustle of the holidays can disrupt your sleep schedule, which has lasting effects during the day. Aim for 7-8 hours of quality sleep each night to keep your immune system strong and maintain mental clarity.
Try to follow a consistent sleep schedule and create a sleep-promoting environment in your bedroom. Some people find that adding a supplement like Magnesium helps them relax and feel less stressed.*
Another option is our Sleep Support with Chamomile, Valerian, & Melatonin, designed to be taken 30 minutes before bedtime and offer occasional sleep support.*
5. Stay Active
With colder weather and busy schedules, physical activity might take a back seat. Fit in movement whenever you can—whether it’s a brisk walk after meals, a family football game in the backyard, or workout sessions at home.
If you’re not feeling super energized, consider adding a B Complex Supplement with CoQ10 supplement to help support energy and metabolism.*
Don’t let worries about holiday germs get in the way of your plans this year. While there’s no surefire way to stave off sickness, these every day habits can help your body be as prepared as possible.
Sources
- Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023;15(4):1057. Published 2023 Mar 24. doi:10.3390/pharmaceutics15041057
- Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x
- Chaput JP, Dutil C, Featherstone R, et al. Sleep duration and health in adults: an overview of systematic reviews. Appl Physiol Nutr Metab. 2020;45(10 (Suppl. 2)):S218-S231. doi:10.1139/apnm-2020-0034
- Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672
- Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204