Even though Spring is now here, my family has been struggling with being sick with either colds, RSV, or the flu for the last couple of months. Just when we think we are all better, someone else gets sick. One of the grandkids is in preschool for the first time and she seems to bring everything home and then gives it to the rest of the family. So, we really have been trying to make a concentrated effort to eat well, get enough sleep, use good handwashing techniques, and take vitamins. The CDC has classified the 2024-2025 flu season as a high-severity season reaching its highest levels in 15 years (2017-2018), and has impacted all age groups. And, even though the weather is getting better, people can still get sick. So, I thought it was worth reviewing some tips to hopefully keep you and your loved ones healthy.
Getting a good nightâs sleep is vital to your overall health, as well as an important step in boosting your immunity system. While you are sleeping, your body produces proteins that direct your immune cells to fight inflammation. Research has shown, if you donât get enough sleep, you are more prone to getting sick after exposure to a virus, and you will stay sick longer! Although 8 hours of sleep is a great goal, some people do not require the 8 hours. You probably already know how many hours your body functions well at, so use that as a gauge.
Make sure you eat well. This includes not overeating, and eating healthy foods. Eat a diet high in vitamins and minerals and avoid processed foods. Eat fruits and vegetables, nuts, and oats to boost your immunity system and fight inflammation. Eating healthy is one of the best ways to fight infection.
Stress affects your immune system by decreasing white blood cells that helps fight off infection. So if you feel anxiety in your personal life or watch/listen to too much news, try to find ways to reduce that anxiety. Breathing, praying, meditating, yoga, stretching, mindfulness, walking, and doing other self-care activities help relieve stress.
Exercising is another way to boost your immune system. Maintaining a good exercise plan is important. 150 minutes per week is recommended. Thatâs 30 minutes/5 days per week, which you can break up into intervals. ie. 15 minute walk the morning and evening. Make sure you are using the correct foot gear and dressing appropriately. Exercising will also help with sleep.
Reach out to a friend, make a new friend, or get a pet. Social connections with others helps keep your immune systems working well. Enjoying time with someone, or a pet, releases chemicals in your brain that helps boost your mood, lower your blood pressure, and keeps your brain healthy.
And, finally staying up to date with annual physical examinations, screenings, dental appointments, and blood work is important. Getting the CDC-recommended vaccines like COVID, RSV, Influenza (flu), Pneumonia, and Shingles plays an important role in strengthening your immune system to fight off any viruses you may encounter.
While all of these things sound relatively simple, as we all know, sometimes doing these things requires us to make a change in our lifestyle. Eating less unhealthy foods and snacks, getting motivated to exercise when we donât want to or are not used to, practicing self-care strategies when we are not used to focusing on our ourselves instead of everyone else, all require committing to taking care of ourselves. Even if you commit to doing one or two of these changes is a great start! Our mental, physical and spiritual health needs to be a priority for each of us if we wish to be stay well!
References:
- Live Smart, Six Simple Ways to Stay Well This Winter, by Lambeth Hochwald, Parade , October 2, 2022.
- www. CDC.gov.2025
