SEASONAL WELLNESS TIPS

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Winter Immunity Boost: 12 Tips to Stay Healthy All Season

Written by guest blogger: Sarina Harris

Your immune system is made up of proteins, cells, tissues, and organs that work to protect the body
from various threats. It is particularly susceptible to stress, autoimmune disorders, a poor diet, a lack of
sleep or a highly sedentary lifestyle, dehydration, toxins, or viruses. Wintertime tends to shift many of
these factors and can, in turn, affect your immunity.


By reading this post, you can implement easy health habits and allow your immunity to be at its most
optimal point.

Fresh ginger marinated in honey is a helpful digestive aid & immune support. Add into teas or have a slice every day to ward off colds & flus!


To make this simple, let’s consider three separate realms: Activity level, Diet, and Lifestyle habits.


Activity Level:

  1. Manage your stress with exercise. Get at least 150 minutes that’s moderately intense per week:
    ● At least 30 minutes of walking/ hiking
    ● Dance with friends and family
    ● Jump rope
    ● Bike
    ● Bodyweight/ Banded/ Weighted workouts
    ● Yoga/ Pilates
    ● HIIT workouts
  2. Daily exercise aids in sleep– aim for 7-9 hours each night
  3. Meditation with breathwork
    (Bonus points for time spent outside in the sun)

Diet:

  1. Hydrate with an average of eight 8oz glasses of water each day
    ● Add in herbal tea
    ● 100% Juices
    ● Coconut water
    ● Broths
  2. Eat as much of a variety of fruits as possible:
    ● Grapefruit
    ● Apples
    ● Kiwis
    ● Pears
    ● Persimmons
    ● Kumquat
    ● Oranges
    ● Pomegranates
    ● Clementines
    ● Cranberries
  3. Variety of vegetables
    ● Spinach
    ● Kale
    ● Broccoli
    ● Bell peppers
    ● Arugula
    ● Carrots
    ● Beats
    ● Squash
  4. Add in Spices that are full of antioxidants:
    ● Squash
    ● Ginger
    ● Garlic
    ● Turmeric
    ● Cinnamon
    ● Oregano
    ● Rosemary
    Habits:
  5. Avoid excessive alcohol, sugar, smoking, and stimulants like coffee
  6. Wash your hands before and after cooking & eating, using the bathroom, touching an animal,
    coughing or sneezing.
  7. Add a humidifier to your room
  8. Slow down and connect with others to improve mental wellbeing.

References

What You Really Need to Do to Boost Your Immunity. (2022, October 27). Columbia University
Irving Medical Center.
https://www.cuimc.columbia.edu/news/what-you-really-need-do-boost-your-immunity

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