Immune-Boosting Wellness Tips To Get You Through Cold and Flu Season

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: 

Get Enough 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! 

Find an Exercise Regimen You Enjoy

In addition to eating well and getting enough quality sleep, aim to stay physically active with exercise(s) that you enjoy. Centers for Disease Control and Prevention (CDC) report that being physically healthy can lower your chances of serious side effects or death from the flu, pneumonia, and other viruses. Emerging research also suggests that staying physically active can positively impact immunity. Plus, you’ll feel better and more energized after moving your body. 

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!