Winter has officially arrived, and cold and flu season quickly follows. This year, the chill can be a sharp reminder that it’s time to proactively take steps to keep your health at its best. While handwashing and vaccinations remain key, Dr. Kristin Clark, primary care physician at McLaren Greater Lansing’s Primary Care in Grand Ledge, says there are five smart strategies that can help maximize your immunity defenses through the dark months ahead.
Vitamins and Supplements
“There have been some known vitamins and supplements that can decrease respiratory infections and support the immune system in adults,” said Dr. Clark. “These include vitamin D, green tea (or Catechin), and echinacea.”
While echinacea has shown some small preventative effect, it does not reduce symptom duration as some may think. Vitamin C is often known for its immune-boosting effects, but there has been little evidence showing benefit in regard to shortening the duration of an illness or its symptoms.
Sleep
“Getting an adequate amount of sleep is very important for your overall health and immunity,” said Dr. Clark. “Your body needs rest to repair and strengthen its defenses.”
Studies have shown that those who have poor sleep quality, such as less than seven hours per night, increase the risk of developing a respiratory infection by 30% compared to normal sleep duration (eight to 10 hours).
Creating a relaxing bedtime routine and sticking with a consistent sleep schedule can improve your sleep quality and overall well-being.
Hydration and Diet
Drinking enough water daily is a crucial part of maintaining your body’s defenses. While everyone’s needs are different, the common starting point is to try and get at least six glasses of water daily (8 oz. each).
“Having a balanced diet rich in fruits, oily fish, and green vegetables can help protect against certain illnesses and have immune-boosting qualities as they are rich in vitamins and antioxidants,” said Dr. Clark.
Exercise
Staying active during the winter months can be particularly hard for some, but regular physical activity has been shown to boost heart health and reduce risk of certain conditions, such as diabetes. While exercise isn’t linked to reducing the risk of getting sick during the flu season, it can help promote healing.
Stress
Chronic stress can significantly impact your immune system, making you more susceptible to illness. Stress affects other habits that continue to reduce your body’s overall well-being, including poor eating and sleep habits and a reduction in exercise.
Take a few moments out of the day to incorporate stress-reducing activities such as meditation, deep breathing exercises, or finding calming hobbies you enjoy.
Lastly, it’s important to stay up on your yearly physical exams and screenings. Talk to your doctor about any concerns you may have or if there have been any changes in your recent health.
Dr. Clark sees patients at the new McLaren Greater Lansing – Grand Ledge office, located on the corner of Nixon Road and Saginaw Highway, and is accepting new patients. Click here for more information.
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