By Schuyler Corrigan

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November 29, 2022

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As we approach the winter season, we receive a lot of questions at RNM about habits to support immune function, appropriate supplements, and how to deal with the common cold. Our approach is always to take preventative and mindful steps every day to keep your body healthy and vibrant, mostly including lifestyle and nutrition practices that will enhance every part of the body – including your immune system. 

 

There is a lot we can do to support our immune system by simply sticking to daily, foundational habits that help to strengthen immune health and keep our resilience strong!

What can I do to support my immune system?”

Dr. Ferriera educates her patients on immune health by beginning with the basics:  

“Patients always think about taking supplements to support immunity which, yes can be helpful,, but those should be supplemental to a good diet and lifestyle including adequate and quality sleep, balanced diet low in sugar and processed foods, consistent exercise/movement, stress management, good hydration and then the supplements can be helpful including zinc, vitamin D3, vitamin C, and some adaptogenic/immune supportive herbs and mushrooms.”

 

Read more: Keeping Kids Healthy – Immune Support for Back to School

 

Our body is very capable of maintaining a healthy and strong immune system throughout the seasons, however when bombarded with daily inputs that strain our immune system – namely high sugar and pro-inflammatory foods, alcohol, environmental toxins, and lack of quality sleep. dehydration and a sedentary lifestyle – our immune function can become weakened, thus becoming more susceptible to seasonal bugs like colds and flu. 

 

1. Stay hydrated. Drinking enough water every day supports essential digestion, detoxification, lymphatic, and elimination pathways that are crucial for immune function balance. 

 

1. Devote at least 7-8 hours of quality sleep each night. Sleeping allows our body to rest and repair while our nervous system is relaxed and our digestion slows. This is also a time when our immune system can recover from the stressors of the day. When we go several days or weeks without quality sleep, you’ll notice almost inevitably you’re more likely to feel run down and more susceptible to being sick. 

 

1. Get outdoors every day. Not only does this keep us aligned with seasonal changes, but the vitamin D we absorb from the sun is necessary for proper immune function. It is common for people to become deficient in vitamin D throughout the winter months due to lack of sun exposure and staying indoors all day, every day. Try to get outside for 30 minutes each day. 

 

1. Eat a nutritious and colorful diet. Do your best to get at least 3-4 different colors of whole foods in your meals throughout the day. The more colorful your daily diet, the more vitamins, minerals, antioxidants, and nutrients your body can utilize to stay healthy and strong. 

Read more: Eat the Rainbow: Health Benefits of Every Color 

 

1. Move your body for 30 minutes every day. This can be a gentle walk, yoga, weight training, or however you can get up and move your body around! Daily movement not only reduces stress and anxiety, but it supports optimal cardiovascular function and keeps our lymphatic system moving. A large portion of our immune system resides in our lymphatic system, and daily exercise is a great way to keep this flowing, healthy, and strong!

 

Read more: Supporting Your Immune System in a Changing World