Stay Well this Winter

Beginning in the fall, I have patients visit the office complaining of stuffy noses, sneezing, sore throats, etc. This happens because of the change in seasons and because we’re now staying indoors more with heat drying out our nasal passages.All of this is exacerbated during the holiday because of busy schedules, stress and rich food. Our lives are hectic enough and that busyness only increases this time of year. We need to give ourselves the time we need to slow down, treat our bodies right, and get the nutrition and rest we need. By eating a wide variety of antioxidant-rich foods, boosting our resistance with powerhouse herbs, and getting adequate sleep and relaxation, we can remain healthy, even during the cold and flu season.Here are some tips that will help you stay healthy this holiday season.• Get plenty of sleep. We often miss out on sleep because we are late getting in from holiday functions. Getting enough sleep, eight hours a night for most adults, is vital for our immune function, as well as mental functioning and stress and weight management.• Eating well is one of the main ingredients in preventing illness. You’ve probably heard this before, but don’t go to parties hungry. If you do, you’re more likely to fill up on appetizers and sugar-filled drinks (sweet tea, soda, adult beverages, etc). Hopefully, during the rest of the year you are eating a mostly whole foods diet with very little sugar and processed foods. If you are, keep this routine during the holidays. Don’t be tempted by all of the candy and cookies being pushed on you. Sugar and processed foods cause inflammation in our bodies, and inflammation is the root of all diseases. These foods also weaken our immune systems, making it difficult to fight off sickness.• Getting regular, moderate exercise is a crucial component in maintaining a healthy immune system. Before or after the holiday dinner, get out and walk or hike with your family. The morning of Thanksgiving this year, my family and I took a hike. A number of studies support exercise’s role in illness reduction. For example, in a one-year study of 547 adults, those engaging in regular versus irregular moderate-to-vigorous physical activity demonstrated a 23 percent reduction in risk of upper respiratory tract infections.• Not only can exercise strengthen our immune system, it also helps reduce stress. In numerous studies, stress reduction has been found to enhance immune function. When we experience stress, our bodies increase our output of neuroendocrine hormones, which have detrimental effects on immune function.Hope you and your families have a safe and happy holiday season!