This winter is proving to be a cold one already!  Colder weather can mean spending more time indoors being around others (sniffles and all) and less regular physical activity which can translate to an increase in illness in your family.

The immune system is the body’s defense against infectious organisms and other invaders. Our bodies build an immune response in order to attack organisms and substances that invade the body to cause disease. The immune system is made up of a network of cells, tissues, and organs that work together to protect the body. Your immune system creates, stores, and distributes the white blood cells that fight bacteria and viruses that enter your body.  In most cases, the immune system does a great job of keeping us healthy and preventing infections. But sometimes bacteria or viruses can overwhelm the immune system. In cases like these, this leads to illness and infection. 

We all know what it feels like to have a cold coming on with the pain in your sinuses, a tickle in your throat, sneezing, and heaviness all over your body. This signals that your immune system is under attack. Prepare for these moments by keeping your immune system in strong shape during this vulnerable time. 

Here are some healthy lifestyle habits you can start today to help you cut down on sick days, keep you functioning at your best, and keep your immune system strong. Things like what you eat, your attitude, and the amount of exercise you get all play a role in strengthening your immune system and preventing illness.

Working out does more than keep your body in shape. Exercising regularly is a significant factor impacting the health of your immune system. It’s been proven that people who lead more sedentary lifestyles are more likely to get colds or other infectious diseases. Moderate exercise can help to prevent colds but a quick jog anytime you feel a scratchy throat won’t do the trick. You need to be consistent with physical activity efforts as immunity improves gradually over time. Staying active keeps you healthy, but conversely, overdoing it with heavy-duty exercise can actually weaken the immune system leaving you more vulnerable to a cold or flu.

If you’re feeling under the weather, food might be the last thing on your mind. However, even if you’ve lost your appetite, it’s important to continue consuming a nutrient-dense, well-rounded diet. Continuing to meet your nutritional dietary needs year-round keeps the immune system strong and can help with recovery time if you do fall under the weather. Regardless of illness, you should make sure you’re consuming enough nutrients to give your body the energy it needs to fuel its immune defenses. Stick to a diet rich in fruits, veggies, healthy fats, whole grains, and lean proteins to help defend your body against germs. Avoid processed foods and those high in sugar, while increasing your fluid intake. 

Drinking adequate water is good for your body, and it’s also good for your immune system. Water helps all of your bodily systems function at optimum levels. Staying adequately hydrated can help your body eliminate toxins and waste materials, enabling your immune system to better fight infection. Dehydration can affect your energy levels, as well as your ability to sleep, which can make you less likely to exercise, another trigger for a weakened immune system.

Your gastrointestinal tract is a breeding ground for bacteria, both good and bad. Good bacteria help your immune system in the battle against microorganisms that might cause disease. These bacteria also support the healthy digestion of the vitamins and minerals you need for general health. The good bacteria you need are probiotics. Probiotics come from a few sources, supplementation and probiotic-rich foods.  These foods include yogurt, miso, some cheeses, kimchi, sauerkraut, and kombucha.

We live in a country with little opportunity to synthesize Vitamin D in the winter. These shorter winter days mean less sunlight, and as such, it is recommended to supplement with daily Vitamin D.  Vitamin D supplementation is important at all ages. Health Canada’s Dietary Recommended Intake is a good tool to gauge how much Vitamin D all ages need. Sufficient levels of Vitamin D reduce your risk of infectious disease by strengthening your immune system. It does this by triggering a strong anti-microbial response and allowing you to quickly fight off invaders before they can develop into an infection. Talk to your healthcare provider about appropriate supplementation for your needs. 

Oregano grows wild in several Mediterranean countries and is typically dried and used to flavor food. But oil of oregano is also considered to be a natural antibacterial, antiparasitic, antiseptic, antiviral, and immune-boosting agent. Oil of oregano contains a compound called carvacrol, which has been shown to help break through the outer cell membranes that help protect bacteria from the immune system. Studies have shown that oil of oregano is effective at killing bacteria, and could also help the immune system take action against viruses, fungi, and parasites. Due to potency, it is important to check with a qualified specialist or practitioner before using this or any other herb, especially during pregnancy or breastfeeding. 

Your immune system needs rest time to do its work, which is why immunity and sleep are intricately linked. Some experts even believe that sleep evolved mainly as a way for the body to defend against illness and infection. When you don’t get enough sleep, your immune system becomes more vulnerable to illnesses like a cold or flu. When you’re feeling overwhelmed by your endless to-do list, it can be tempting to skip sleep to get everything done. However, keep in mind that sleep deprivation suppresses immune system function and the consequences could mean more sick days.

Your body has many defense mechanisms to ward off bacteria and viruses. The hairs lining the inside of your nose act as a first line of defense against potential invaders you might inhale. You can help your nose do its job by using a saline nasal rinse to flush out trapped bacteria.

The winter months are very dry.  Air humidifiers can be used at home to put moisture back into the air, which has many health benefits. Even if you don’t have a cold, winter air can dry out your sinuses, lowering your resistance to bacteria and viruses. Sleep with a humidifier in your room and wake feeling more comfortable in your nose and throat. Studies show that increasing humidity levels inside your home to levels between 40-45% can significantly reduce the ability of airborne viruses to cause flu infections. Viruses and bacteria don’t travel well in moist air.

Let’s be mindful of other people’s immune systems as well. A sneeze can travel through the air at speeds of up to 100 km/hour. A cough may be a bit slower, but either way, be sure to cover your mouth. Your skin is one of your body’s biggest immune defenses of all, acting as a physical barrier against germs. When germs get on your skin they can end up in your eyes, nose, and mouth and can make you sick. That’s where good hand-washing hygiene comes in. Also refrain from excessively touching your eyes, nose, and mouth.

As the cold weather sets in across the country this winter, we will more likely stay indoors to avoid the frigid temperatures. Build your best defense against illness this year by incorporating our suggested health hacks for a healthy immune system. Keep your time away from work reserved for fun-filled, and well-deserved vacations! If you need help getting your health back on track, contact our Glebe clinic at 613-237-9000 or Byward at 613-860-8600. You can also visit us online at www.curavita.com