Boosting Immunity During the Christmas Season

The holiday season can be filled with surprises and treasured memories – that is, if those surprises and memories don’t include suffering from a nasty cold and flu or taking a trip to the emergency room. With increased social gatherings, stress, indulgence foods, and late-night celebrations, it’s no wonder why the holiday season can also bring an increased risk for sickness and germs.  

The immune system is your body’s way of protecting you from infections and diseases. It does this by fighting against germs like bacteria, viruses, parasites and fungi, and removing them from your body. To do this, immune system cells attach themselves to antigens that live on the surface of bacteria and viruses. Not only do immune cells remove germs from your body, but they learn and store information about that germ. In doing so, the next time the virus or bacteria enters your body, your immune system is able to remove it faster and more successfully. Through this process, your immune system is able to fight a variety of germs that enter your body – from cold and flu to more serious conditions like cancer cells.  

The number one way to strengthen your body’s immune system is to live a healthy lifestyle year around. During moments of stress and hectic schedules, like the holiday season, it is even more important to not lose focus on healthy lifestyle choices. Here are some tips to help keep your immune system boosted during the holidays: 

Prioritize Sleep 

Quality sleep is a great tool to utilize to boost your immune system. Research shows that lack of sleep or poor-quality sleep weakens the body’s ability to combat germs and sickness. According to the National Institutes of Health (NIH), adults who sleep fewer than 6 hours a night are more likely to catch cold and flu than those who sleep 7 to 9 hours. Click here to learn more about the recommended hours of sleep for each age >>> 

• Maintain a consistent sleep schedule and routine, even during holiday travel. Holiday celebrations and errands often mean late nights and early mornings, however going to bed and getting up at the same time every day helps you maintain good sleep health.  

• The holiday seasons bring seasonal coffee treats and special holiday cocktails, while you should enjoy all that the season has to bring, don’t go overboard on caffeine or alcohol as this can disrupt your sleep cycle.  

• Create a relaxing bedtime routine for you and your family that includes electronic-free time to wind down by reading, meditating or practicing deep breathing. To learn more about creating a high-quality sleep environment and routine, click here >>> 

Add Immune-Boosting Foods to Your Holiday Menu 

Many products claim to boost or support immunity, but it’s important to consult a healthcare provider before making these supplements part of your diet. However, there is a sure-fire way to boost immunity and that is by maintaining a healthy diet, focused on immune-boosting food. Eating well has multiple benefits to your health, but it is important to keep things in balance – too many vitamins and minerals can be harmful. Before taking nutritional supplements or changing to a new diet, it is important to speak with your doctor.  

• Elderberry is loaded with antioxidants that can fight against inflammation and help boost overall health.  

• Zinc is another element that shows promise in some studies to help fight against viruses. Foods like oysters are rich in zinc and can help activate white blood cells which aid in immune responses.  

• Probiotics help promote good gut health. Yogurt and other fermented products can help ease the severity of cold and flu. Not all yogurts are created the same – look for labels that say, “live and active cultures” and have added Vitamin D.  

• Stay hydrated. Proper hydration is critical for overall health and can aid in helping your body eliminate toxins and transport nutrients.  

• To learn more about nutrition, visit the CDC’s dietary guidelines.  

Wash Your Hands Frequently 

We all learned about proper handwashing in elementary school – but the health benefits of handwashing cannot be overstated. During the holiday season, we shop, visit friends and family, travel and are exposed to more people – all culminating in an increased exposure to germs. Washing your hands correctly and often is one of the simplest ways to stay healthy and increase your immunity.  

• Rinsing your hands in water alone does not do much to kill germs. Using soap is key to remove microbes and germs from your skin. When using soap, most tend to scrub their hands which also aids in removing germs.  

• Washing your hands correctly takes longer than you may think. The CDC recommends washing your hands for 15-30 seconds, or the time it takes to hum “Happy Birthday” from beginning to end, twice.  

• Don’t forget to pay attention to the back of your hands, in between fingers, and under your nails. Drying your hands is important too. Germs are transferred more easily through wet hands, so drying your hands with a clean towel is important.  

• Using alcohol-based hand sanitizer that contains at least 60% alcohol is important if you don’t have access to soap and water. Don’t rinse or wipe your hands until the sanitizer is dry.  

Taking proactive steps to boost your immune system is important year-round, and especially during the holidays. Consistent habits and a focus on your wellbeing is the key to navigating the holiday season in a healthy and happy way.  

If you are ready to take steps towards a happier and healthier lifestyle, primary care is the best place to start. To browse our list of primary care physicians, click here or call 337.480.6800 to speak to a patient access representative to schedule an appointment today.  

Sources: Harvard Health Publishing, Center for Disease Control and Prevention, National Library of Medicine, WebMD, National Institute of Health