For many, as the weather changes so do the chances of getting sick. Do you get sick as the weather changes? It is important to always take care of our health, not just when we experience the symptoms, and that’s where the importance of keeping our immune system in check comes in.

 

Here are a few suggestions that you can follow to avoid getting sick, not only in winter, but at any time of the year.

 

 

1. Give attention to your gut

 

Drink plenty of water! During warmer months it’s easy to drink enough water but when its cold out there, no one feels like drinking water. However, staying hydrated is really important to keep your immune system running efficiently as our bodies require water to perform many important functions. I personally don’t like drinking cold water in winter so I mix it with some boiled water which is a perfect temperature for me. You can also try infused water by adding some herbs or fruit to give some flavor, but without adding any sweeteners. Organic herbal teas, many of which are caffeine free, with no added sweeteners, are also a good option.

 

Aim to get at least 7-9 hours of sleep most nights. Sleep is important for the proper functioning of every organ in your body and it also allows the body to repair and recover. Getting enough sleep helps make sure our immune system, which also helps control the quality of our sleep, functions well. 

 

Exercise at least 3-4 times per week. Along with countless benefits of exercise that we all know,  one of  them is to help the circulation of the lymphatic fluid which carries infection fighting white blood cells around the body. So do some form of movement that you enjoy; if you like to walk outdoors then poor weather should not be an excuse for skipping it, just dress up accordingly and get outside. It is equally important to get fresh air and sunlight, which are not only great for your body but are also great mood boosters. 

 

Always make sure to add a variety of seasonal vegetables and fruits so that you can reap benefits of the vitamins, minerals, antioxidants, and fiber that support your immune system. Stay away from refined sugary and highly processed foods; these foods are not giving you the nutrients that your body needs and instead increase inflammation in your body.

Try to make hearty, home cooked meals instead of getting the take outs.

 

Wash your hands frequently after being at public places. However, don’t go obsessing over it by using anti-bacterial soaps; just clean water and regular hand soap will do. Try to make sure the environment around you dust and clutter free.

 

If you feel the need to take a good quality multivitamin then do so, but consult your doctor first; it is also good to include vitamin C and D3 supplements. 

Great food sources for vitamin C can be found in oranges, kiwis, lemons, tangerines, cauliflower, leafy greens, and broccoli; please try to avoid those sugar laden orange juices.

Most of us who live in colder regions are often deprived of Vitamin D3 which is necessary for many bodily functions. Good sources of vitamin D3 are salmon, herring, sardines, fortified dairy products, eggs yolks, and mushrooms. 

 

Listen to your body by making time for regular self-care. Identify areas/causes of stress and find ways of minimizing it. Don’t take on more than what you can handle, learn to say no to projects that drain you, spend quality time with your loved ones, relax, and remember to have fun. 

 

If you do get sick, make sure to rest and allow yourself time to recover. Don’t feel guilty to take some time off; your health is your priority.