The holiday season is a time of year many people look forward to; filled with celebrations, family gatherings, and festive food, but this joyful time of year is also known for seasonal colds to the flu. Let’s talk about why we are more likely to get sick during this time of year and how we can boost our immune systems to stay healthy.
Why We Get Sick During the Holidays
1. Changes in Diet and Nutrition
The holidays are filled with delicious but often high-sugar and processed foods. While it’s fine to indulge, excess sugar and unhealthy foods can compromise immune function. Research shows that consuming too much sugar can temporarily weaken immune defenses, making us more vulnerable to infections.
3. Holiday Stress
The holidays can be a time of joy, but they can also bring stress. Planning parties, shopping for gifts, and traveling can take a toll on our mental health. When we’re stressed, our bodies release cortisol, a hormone that can suppress immune function. This leaves us more susceptible to illness. Stress can also lead to poorer sleep, which is essential for immune health.
5. Lack of Exercise and Sleep
Between all our holiday related obligations, sleep schedules often take a back seat. Sleep is crucial for a healthy immune system, and regular exercise has been shown to reduce the risk of getting sick by boosting immune function. A lack of both can leave us feeling run down and susceptible to illness.
Tips to Stay Healthy During the Holiday Season
1. Limit Sugar and Alcohol Intake
While treats and drinks are part of the holidays, excessive sugar and alcohol can weaken your immune system. Try to enjoy holiday treats in moderation and drink plenty of water in between cocktails. While the holiday season brings a higher risk of getting sick, a few simple habits can make a big difference. Staying healthy doesn’t mean giving up on holiday fun – just making some mindful choices along the way. By prioritizing sleep, staying active, practicing good hygiene, and keeping stress in check, you can boost your immune system and make the most of the season.
2. Eat Immune-Boosting Foods
Incorporate nutrient-dense foods that support immune health. Foods rich in vitamins C and D, zinc, and antioxidants can strengthen your body’s defenses. Include citrus fruits, leafy greens, nuts, seeds, and lean proteins in your holiday diet. Try to balance indulgent treats with these healthier options.
3. Stay Hydrated
Drinking enough water helps maintain your immune system and keeps your mucous membranes healthy. Staying hydrated also supports digestion, circulation, and other bodily functions that contribute to overall health.
4. Stay Active and Get Fresh Air (Yes, Even in the Cold)
Regular exercise can give your immune system a boost. Even if you’re busy, try to fit in short walks, stretching, or a quick workout. Exercise reduces stress, improves mood, and keeps your immune system strong. It’s also important to get outside in the fresh air, even when it is cold, to get some Vitamin D and improve your overall mood.
5. Prioritize Sleep
Getting enough sleep helps your body recharge and strengthens your immune system. Aim for 7-8 hours each night, even if your schedule gets hectic. Quality sleep supports immune function, helping you stay resilient against seasonal illnesses.
7. Manage Stress
The holidays can be busy and overwhelming, but managing stress is key to staying healthy. Practice mindfulness, set boundaries, and make time for relaxation to help lower cortisol levels and maintain balance.
8. Prioritize Hand Washing and Good Hygiene
Wash your hands frequently, especially after being in public places or before eating. Avoid touching your face, as viruses can enter the body through the eyes, nose, and mouth.
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So, there you have it, some of my favorite tips to help keep you healthy this holiday season! If you’re looking to work with a health coach to reach some of your health goals or have questions on what health coaching looks like, please book a free consultation so we can set up a time to chat.
