As you cozy-up for winter, and the inevitable cold and flu season approaches, it’s time to strengthen your defenses and keep illness at bay.
Even minor episodes of the common cold can upend your household’s plans and activities. Taking proactive steps now can help you and your family stay vibrant and well all season long. Here are 5 habits you can start focusing on today to reduce your risk of illness:
1. Wash Your Hands Often and Properly
Frequent handwashing with soap and warm water for at least 20 seconds (sing Happy Birthday twice) is one of the simplest and most effective ways to prevent the spread of germs. Keep a small hand sanitizer—OnGuard wipes, spray or gel—on hand for when soap and water aren’t available or quick swipes just to be sure.
2. Prioritize Quality Sleep
Sleep is when your body repairs itself and strengthens its immune response. Aim for 7–9 hours of sleep per night, consistently, to afford your system the rest it needs to reboot and defend against infections. Studies show that those who sleep less than 6 hours a night are more likely to catch a cold than those who get adequate rest.[1]
3. Consume Nutrient-Rich Foods and Supplements
Support your immune system with foods high in vitamins C and D, zinc, and antioxidants. Think citrus fruits, leafy greens, nuts, seeds, and fatty fish. A daily dose of the appropriate probiotic, such as our professional-level Vital Pro Natural supplements, also helps maintain a healthy gut which is closely tied to immunity.[2]
4. Be Intentional About Your Activity Level
Moderate exercise like walking, yoga, or cycling boosts circulation can reduce stress, and promote the movement of immune cells throughout your body.[3] Aim for a total of at least 30 minutes of purposeful activity daily. Walk around the block, park far away, take the stairs when you can. Everything you do to keep moving contributes to that 30-minute recommended minimum.
5. Manage Stress Levels
Chronic stress can weaken your immune system over time. Incorporate stress-relieving practices like meditation, deep breathing, or even a BrainTap session, at home or at Inner Spa, to increase your resilience.[4] Ongoing episodes of that ‘fight or flight’ mode do more damage than you’d think. Regularly ‘turning it off’ goes a long way toward letting your body work on healing rather than fleeing.
Taking these small yet impactful steps can help you thrive during the colder months.
At Inner Spa, we’re here to support your journey to wellness. Check out our immune-boosting services, supplements and tools. (Have you tried Rezzimax?)
Bonus Tip: Take the Functional Wellness Quiz to see where you stand and then learn how to move toward a higher, healthier score.
Let us help you stay well. Visit innerspa.org today to learn more about how we can support your health this season!
[1] Prather, A. A., et al. “Behaviorally Assessed Sleep and Susceptibility to the Common Cold.” Sleep, 2015.
[2] Childs, C. E., Calder, P. C., & Miles, E. A. “Diet and Immune Function.” Nutrients, 2019.
[3] Nieman, D. C., & Wentz, L. M. “The Compelling Link Between Physical Activity and the Body’s Defense System.” Journal of Sport and Health Science, 2019.
[4] Glaser, R., & Kiecolt-Glaser, J. K. “Stress-Induced Immune Dysfunction: Implications for Health.” Nature Reviews Immunology, 2005.