Immunity: What are SOME OF YOUR BEST CHOICES FOR DEFENSE?
Welcome to Sniffle Season! This time of year, someone is sneezing or coughing everywhere we go. While we have to run errands and occasionally see our sniffly loved ones, there are little steps we can take every day to fortify our immune systems against those devilish little bacteria and viruses.
Herbs and Spices
The world of herbs can seem overwhelming; there are hundreds out there! Thankfully, some of the most common ones for cooking have more immune-boosting properties than we think—basil, thyme, oregano, rosemary, and sage have antibacterial, anti-viral, and anti-fungal properties among them. The next time you’re having pizza, salad, or herbed soups or sauces, add a little extra of these powerful and delicious herbs. A bonus is that they’re easy to grow indoors if you want access to fresh versions of these common herbs at home anytime.
If cooking your herbs is something you don’t have time for today, try drinking them instead! To me, one of the most comforting rituals during the colder months is teatime, and it’s another easy way to strengthen our immune system. As common as basil and oregano are in food, there are a number of easy-to-find herbal teas. Keeping an eye out for tea containing ginger, chamomile, Tulsi (or Holy Basil—not the same as basil for cooking), green tea leaves, echinacea, or elderberry could prevent those sneezes or inconveniently missed days of work. Benefits of these herbs range from anti-inflammation and antibacterial properties, to improved sleep and extra antioxidants. But remember, herbs are not a one-time pill; their cumulative effects will show themselves with a couple of cups of tea per day, for a few days.
What About Vitamin C?
A lot of us have been told to drink our orange juice to stave off a cold, and various Vitamin C supplements have been marketed to us as a magic cure-all for a stuffy nose, but does it really work? The short answer is: No! While Vitamin C helps brain function, supports heart heath, and so much more, its effect on the immune system is not much different from Vitamin D, B6, E, and numerous minerals, such as zinc and folic acid. Basically...there’s no substitute for a well-rounded diet! Eating fresh fruits and veggies, that contain the nutrients you need, creates healthy barriers against the small bacteria trying to invade your system. Smart food choices protect us from our outer skin to our internal cellular defenses, and everything in between.
De-stress and Rest
We don’t spend our whole day drinking tea and eating. That would be unreasonable! Fortunately, there are habits we can adopt during the hours in between to keep our immune cells happy and our throats from getting scratchy.
First of all, exercising regularly and washing our hands before eating or touching our faces are parts of Immunity and Common Cold Prevention 101. We know this. These days, we’re rich in YouTube at-home workout videos and hand sanitizer, but did you know that quiet time is equally important? Simply sitting quietly for a few minutes per day and putting your phone down gives your body the chance to evaluate what it’s feeling. All your body systems, including immunity, heart rate, digestion, and brain function, work together to reach a healthy baseline during this time. Most of the day, our bodies are working to support us as we go from one task to another, but when we just sit and breathe, our bodies have nothing left to do except heal and get stronger. All of the cold and flu-fighting nutrients we’ve consumed throughout the day get absorbed fully into our system.
Some short breaks throughout the day set the stage for a restful sleep at night. A healthy sleep schedule can quickly heal, and even entirely prevent, the sniffles and other uncomfortable symptoms that come with them. Life gets busy and a few moments of silence or a night of rejuvenating sleep can sound daunting, but each day that you feel strong and energetic during these cold months is a day you can thank yourself for prioritizing your health.
Catching a winter cold or cough is no fun at all, and fortunately for us, it’s in our hands to prevent it completely!