Holiday Health Starts with your Immune System
As we head into the holiday season—a time to gather with loved ones, enjoy festive meals, and make cherished memories—it's also a time to start thinking about your immune health.
With colder weather, more social occasions, and added stress, our immune systems often bear the brunt of the season. The good news? You can take intentional steps now to stay strong and healthy through the holidays and beyond.
We all learned about the immune system as our body’s first line of defense against germs, but it’s worth a refresher: a strong immune system not only helps prevent illness but also promotes faster recovery when we do get sick. Since building up immunity takes time, starting now is key.
Here are some of my favorite strategies that will support your body…
Supercharge Your Nutrition
The Cleveland Clinic highlights five key nutrients for optimal immune health:
Vitamin C (citrus fruits, bell peppers, broccoli)
Vitamin B6 (poultry, bananas, fortified cereals)
Vitamin E (nuts, seeds, spinach)
Zinc (lean meats, legumes, nuts)
Selenium (Brazil nuts, seafood, eggs)
The Mayo Clinic also recommends:
Lean protein (for producing antibodies)
Probiotic-rich foods (like yogurt and fermented veggies)
Beta-carotene foods (carrots, sweet potatoes, pumpkin)
For easy planning, use my IMMUNITY BOOSTING FOODS list to incorporate these nutrients into your meals.
Hydrate, Move, and Sleep
Hydration: Aim for at least half your body weight in ounces of water daily. Staying hydrated helps flush toxins and keeps your body functioning efficiently.
Exercise: Even moderate movement boosts circulation and immune cell activity. A brisk walk, yoga session, or light strength training can do wonders.
Quality Sleep: The magic number is seven hours a night. Sleep is when your body repairs itself, so don’t skimp! Wind down with a sleep meditation, journaling, or a calming tea.
Tame the Holiday Stress
Stress can weaken your immune system, so managing it is critical. Find what brings you peace and make it a non-negotiable part of your routine. Some suggestions:
Yoga or gentle stretching
Deep breathing exercises
Meditation or quiet time
A walk in nature
Reading a favorite book
A warm, 20-minute bath
What’s your go-to for finding calm during busy times?
Taking these small, intentional steps now will help you stay ahead of seasonal bugs while also making you feel more grounded and resilient. Here’s to strong immunities and a joyful, healthy holiday season! Let me know how I can support you in staying well—I’m always here to support.
