Surviving the Sniffle Season

The winter season is upon us. Before sniffles and sneezes can put a serious damper on your favorite winter activities, take the time to create a plan to support a healthy immune system.

Sleep

Multiple studies confirm the need for a full night of sleep to ensure adequate immune system function. Incorporating a short list of sleep hygiene tips into your nightly ritual can increase the chances of getting the recommended seven to eight hours of sleep per night.

• Turn off the television, shut down the computer and remove all gadgets that beep or ring 30 minutes before bed.
• Remove clutter from the bedroom.  Ideally the bedroom should be a place where sleep is the main activity.
• Keep a notepad and writing utensil next to the bed. Having a place to put the thoughts that tend to pop up as we drift to sleep can release the anxiety of trying to remember them until the morning.

Diet

All the cookies and cakes that accumulate in our cupboards over the holiday season can make sticking to a healthy diet challenging during the winter months. A diet high in simple sugar hinders effective immune system function and can increase the risk of succumbing to attacks from the environment around us.

• Minimize the amount of sugary temptation in your home. Enjoy a small sample of the edible gifts you receive over the holidays and discard the rest.
• Make sure to include some form of protein with every meal. Beans and nuts are excellent forms of easy to digest protein and will help to avoid blood sugar spikes.
• Increase complex carbohydrates in the diet. Choose whole fruits and stone ground crackers over juice or saltines. Complex carbohydrates are absorbed more slowly, further minimizing blood sugar spikes.

Supplements

Last but not least, helping to boost the immune system with a natural supplement blend can be really helpful. Nutrients such as Vitamin C and zinc, botanicals like echinacea and healthy gut bacteria all work together to keep immune defenses functioning in top form. When you notice the first signs of a sniffle, sneeze or tickle in your throat, increase the intake of these ingredients. Most importantly when taking a natural supplement, however, is to always read labels and follow instructions. If you are pregnant or taking medications, always consult with a doctor before taking natural supplements.

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