Immune-Boosting Wellness Tips To Get You Through Cold and Flu Season
Contributions from Dr. Kat Sand, PhD, Upswell Co-Founder & Advisor, Scientific Research
Cooler weather has arrived, and with it, cold and flu season. Now is the time to start thinking about your immunity–and doing what you can to support it. Although there’s no surefire way to avoid this year’s flu variations or other viruses, there are certainly some great strategies to boost your immune system. Here are a few of our recommendations to bolster your immune system:
Bask in the Sunlight
Vitamin D plays a vital role in immune system function, and many adults in the U.S. are deficient in this key nutrient. Vitamin D deficiency is a global issue, impacting about 1 billion people worldwide. In the U.S., approximately 35% of adults aren’t getting enough vitamin D. With fewer hours of sunlight (even in Colorado!), winter means that you’ll naturally get less vitamin D from the sun (which can lead to problems for your immunity). Aim to get exposure to sunlight first thing in the morning to give yourself the best chance of staying well throughout the colder months. For an added layer of protection, talk to your doctor about taking a vitamin D supplement. Most people between 1 and 70 can benefit from taking 600 IU daily.
Prioritize Quality Sleep
There’s no getting around it: adequate sleep is essential for optimal health. As you sleep, your immune system releases cytokines, which you need more of if you are fighting off an infection or inflammation. Sleep deprivation can disrupt the production of these protective cytokines, which, you guessed it–can cause you to get sick more often. To strengthen and support your immune system, prioritize good sleep!
Stick to a Sauna Routine
Saunas have been around for hundreds of years and are increasingly popular among elite and everyday athletes for the myriad benefits of heat therapy. A Finnish study suggests that sauna use is especially beneficial among athletes, causing an increased immune response for these individuals. Regular sauna use is also linked to better cardiovascular function, anti-inflammatory response, and stress-reducing properties. For a synergistic effect, consider pairing sauna sessions with cold water immersion. This practice is known as contrast therapy, providing powerful anti-inflammatory effects and positive results for the mind and body.
Cold and flu season is officially here, but you can fight off illness with some extra care (and a bit of luck). If you’d like to explore our wellness practices at Upswell, we’d love to welcome you to the community. Find your nearest studio and sign up here!
What Upswell Members Are Saying …
“Since becoming a member at Upwell in June, I have used the sauna daily! I have seen immense benefits to my physical, emotional and mental well-being. As a woman in perimenopause, the change in my hormones was wreaking havoc on almost every aspect of my being. From increased stress and anxiety, insomnia, fatigue, mood changes and joint pain. With daily infrared sauna and red-light use, I have seen a huge change in all of these issues. I am sleeping through the night, have so much more energy and a decrease in my stress and anxiety. I utilize the amazing Bluetooth speakers and do yoga Nidra during my session and the non-sleep deep rest practice has been a great tool to manage anxiety. I am such a believer in the benefits of sauna use because I have seen how it has changed my life. That feeling of walking out of a sauna after a good session is an unmatched feeling!” — Jayme W.
“I like the sauna as a place to spend time with myself. It’s unique in that the heat is initially relaxing but takes you on a journey from relaxation to stress and discomfort—no effort or focus required you just have to sit. I’m able to sweat things out both physically and mentally, and I feel more relaxed on both fronts when I get out.” —Alice J.
Research-Backed Routine Recommendations
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Wear: Swimsuit, swim trunks, or athletic shorts, tank
Bring: Towel and flip flops
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40 - 60 degree cold plunges
140 - 180 degree sauna sessions
Switch back and forth 203 times
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Practice contrast therapy 1-2 times a week to build your immune system
Ready to experience these incredible benefits? Reserve your next Upwell visit today, and don’t forget to invite a friend for a shared journey toward wellness!
