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Already sniffling and coughing? You’re not by yourself. At this time of year, from the kids returning to school until long after Christmas, it can seem like you’re riding an unending roller coaster of plagues and diseases. You can take many steps to attempt to strengthen your immune system and prevent having a mass of snotty tissues stuffed up your sleeves till spring, even if getting the occasional lurgy is probably inevitable (sorry!). Discover which of these seasonal health practices may be undermining your body’s defenses and what you can do to address it.
How to handle it: You don’t have to be flawless all the time, so try not to be too hard on yourself. Make time for yourself (listen to a podcast, go swimming, read a chapter of your book), take breaks, assign gift shopping, and try to find moments of happiness each day (e.g., having a cup of coffee without interruptions, watching three consecutive episodes of Rivals on Disney+).
The virus is raging right now, and it’s not at all enjoyable. It can cause you to feel really awful in bed and waste days. And it can be extremely dangerous, even deadly, for those who are most at risk.
How to deal with it: Get vaccinated against flu! If you are 65 years of age or older, pregnant, have a chronic illness, reside in a care facility, provide care for someone with a compromised immune system, or are a carer, you can receive it for free on the NHS. Not qualified? You can purchase one at large pharmacies and supermarkets for roughly £17.99.
Taking too much alcohol
Every party, every social gathering, every hangover… Thomas claims that excessive alcohol use impairs our immune system and makes it more difficult for us to fight off viruses and diseases. Additionally, alcohol interferes with sleep, which is extremely important for immunological function. Lack of sleep can lower immune cell activity, interfere with our antibody response, and raise inflammation.
How to deal with it: Try switching between alcoholic and non-alcoholic beverages, look at low- or no-alcohol options (there are a lot of them these days, and no one will notice the difference when they glance at your glass), and refrain from drinking for several days in a row.
Making scrimps on soap
You neglect to wash your hands thoroughly because you’re rushing to finish that last bit of work, prepare dinner, and talk to the kids. After a little splash, you go on to the next task. Does that sound familiar? If so, you’re exposing yourself to a variety of bacteria and insects, including the norovirus.
How to handle it: Recall your COVID-19 training. Coughs, colds, sneezes, and sickness bugs can be avoided by thoroughly washing your hands in hot, soapy water for 20 seconds, being sure to get in between your fingers. It’s worth the twenty seconds of your precious time!
Consuming every treat
You might easily find yourself eating a Toblerone every week from the end of October onwards, whether it’s Halloween sweets, toffee apples on bonfire night, or the Christmas big shop. Thomas claims that consuming excessive amounts of sugar, particularly from processed meals, can impair white blood cell function and hence weaken the immune system. “Inflammation brought on by sugar spikes can overwhelm the immune system and impair its capacity to react appropriately.”
How to handle it: We’re not complete swinglers, so feel free to indulge on some sweets and processed junk food. However, for protein, fiber, and flavor, make sure you’re also eating a lot of green leafy vegetables, a lot of fruit (for an easy morning win, include two kinds of berries in your breakfast), and a lot of beans, lentils, and nuts.
Not getting enough sleep
Lack of sleep is to be expected when you’re exhausted from partying and running about, yet you want to get those ZZZs. According to Nicole Ratcliffe, The Workplace Sleep Coach (theworkplacesleepcoach.com), “our body is restoring itself during NREM (non-rapid eye movement) sleep, and it is vitally important for cell regeneration and for our immune system to develop and restore.” “Our bodies need time to repair and recuperate, and if we don’t get enough NREM sleep, we leave ourselves vulnerable to diseases and have a harder time fending off viruses.”
What to do: Maintain good sleep hygiene by avoiding using phones right before bed, keeping your room cool, avoiding caffeine after 2:00 pm, wearing comfortable cotton pajamas, and avoiding naps during the day.
Insufficient sunlight
We don’t get as much daylight in the winter, which might make you feel down and cause a vitamin D deficiency—the vitamin from sunshine that is “crucial” for immunological function. According to Thomas, “Vitamin D supports the production of antimicrobial proteins, which are essential for fighting infections, and thus plays a key role in pathogen defense.”
How to handle it: The NHS advises taking a multivitamin every day from October to March. And spend as much time outside as you can!
Too much cuddling up
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Staying warm in thick socks while watching TV with tea and toast may be the first priority, but being overly sedentary and neglecting your workouts might have negative effects. Thomas claims that physical activity encourages healthy circulation, which facilitates the more efficient passage of immune cells throughout the body. “In addition, exercise lowers inflammation, which promotes immune cell function.”
How to deal with it: Despite the heavy leaf cover, show courage and go for a run. Can’t bear to leave the house at all? Dance in the kitchen, dash up the stairs a few times, or practice yoga at home!
