How to Help Your Immune System this Winter

It seems as though everyone is sick.  This time of year can be so stressful on our immune system.  Let’s talk briefly about how exercise and diet can help you through the winter months.  Moderate exercise can give your immune system a boost.  Eating a diet rich in fruits, veggies, and whole grains is essential, too.

Regular exercise may reduce inflammation and help immune cells regenerate regularly.   During winter, you should consider adding exercise to your daily routine (if you aren’t already doing so).

Moderate exercise at least five days a week has been shown to support the immune system, lower inflammation, improve blood sugar regulation, aid in healthy weight, and promote longevity.  Exercises such as walking, jogging, biking, swimming, and weight training are good examples. 150 minutes a week is recommended.

Studies show that moderate exercise can boost the effectiveness of vaccines in people with compromised immunity. When we aren’t active enough, immunity decreases, white blood cells are reduced, and the overall immune function decreases.  Humans were meant to move and be active, so when we aren’t, we lose some ability to fight disease and viruses.

Food plays a huge role in keeping a healthy immunity.  Foods rich in vitamins A, C, D, and E, selenium, and zinc.  Many fruits and vegetables are high in A, C, D & E, citrus, blueberries, peppers, broccoli, brussels sprouts, and potatoes, to name a few.  Eating the rainbow is always your best bet. Zinc and selenium-rich foods include poultry, seafood, whole grains, avocado, nuts, and eggs.

Pro tip: put together a grain bowl!  Build the bowl around your favorite whole grain; add roasted veggies, beans, spinach, olives, peppers, avocado and tomatoes. Finish with sunflower or pumpkin seeds.  Add some olive oil, a little salt and pepper, and enjoy!

Health & Hugs,

Bonnie Papajohn

Certified Health & Nutrition Coach

Dahlia Health & Nutrition Coaching, LLC