#1 – Drink plenty of Water! 

Water is an essential nutrient that can often be overlooked or downplayed. Water is crucially important for your entire body’s function and as it relates to your immune system it serves as a key component of your lymphatic system. This system functions to help maintain normal fluid levels in the body and helps your body properly absorb fats and fat soluble vitamins. For my readers who experience joint pain or arthritis, water is also very important for helping to lubricate your joints which helps to reduce pain. The standard water recommendation is eight, 8-ounce glasses of water a day or 64 ounces of water a day; however, in the colder months like fall and winter, I recommend increasing this amount by 8-16 ounces. 

#2 – Rest 

Research says for most adults to get at least 7 hours minimum a night. My minimum recommendation is usually no less than 8 hours a night. 

Your body needs rest in every season. To boost your immune system’s function in the colder months, it is critically important that you prioritize rest. Physically, spiritually, and soully (mind, will and emotions), but especially in the colder months when colds, flus, and other stomach or respiratory bugs are most common. It is important to make sure you are giving your body the break it needs to be able to repair and replenish itself daily. Try eating your last meal of the day at least three hours before bed time to ensure your food has time to digest and won’t cause your sleep to be disturbed(1). 

Longterm sleep deprivation which is often categorized as less than 6 hours over a long period of time is linked to 5 out of the 15 leading causes of death due to heart disease, cerebrovascular disease (disease caused by impaired blood flow to the brain) – like stroke for example, accidents and others. Sleep deprivation is also linked to type 2 diabetes, blood sugar regulation issues and high blood pressure(2). 

#3 – Physical Exercise and Stretching 

Physical Exercise and Stretching help reduce systemic inflammation or inflammation throughout the body. Physical exercise and stretching help to improve your immune system’s fighting capacity. My favorite form of exercising is walking. A daily brisk walk, which is walking at a faster speed than your normal walking speed 30 – 45 minutes per day at 5 days a week has been found to help reduce the length of certain illnesses and their reoccurrence(3).

Stretching 5 days a week at 45 mins a day has been shown to reduce incidence of acute upper respiratory infections (colds) and can also help to boost your immune system function(3). 

#4 – Get rid of unnecessary stress. What you can’t get rid of, learn how to manage or lay aside the weight. 

Psalm 55:22 (NIV) – Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken.

Try out these 4 simple tips this season and see how well they work for you! 

Zoie