As we continue the holiday season, we’re not only confronted with the usual amount of seasonal stress, but half the country is also feeling a collective strain in the wake of the presidential election.
It’s easy, of course, to cope by reaching for sweets and alcohol, which are plentiful this time of year; they make us feel nice and toasty in the short term. But ultimately, those choices strain the immune system and put us at even greater risk of getting sick. Instead, get plenty of sleep, wash those hands and follow these seven tips:
1. Load up on vitamin C.
Vitamin C is a powerful antioxidant that helps fight free radical damage caused by environmental stress. Studies also show that vitamin C helps shorten the duration of colds by 10 to 15 percent. And it’s not hard to get enough: One 8-ounce glass of 100-percent orange juice provides more than your daily vitamin C needs. Not a big juice drinker? Try making a 100-percent orange juice-based smoothie with berries, mango and a splash of lime juice.
[See: 8 Foods Loaded With Vitamin C.]
2. Strengthen your gut.
Probiotics are live, active bacteria that help promote a healthy immune system by keeping your gut healthy. In addition to supplements, you can also find probiotics in a number of foods, including fermented foods such as yogurt, kefir, sauerkraut and kombucha. More recently, companies have rolled out new vegan and millennial-friendly probiotic-rich food products, such as granola, fruit and vegetable squeeze packs, juice and more. However you get it, you should consume a probiotic-packed food at least once a day (and up to three times) for optimal health.
3. Be boring.
When the festive season rolls around, it’s tempting to kick healthy habits to the curb and indulge in lots of sweets and liquid holiday “cheer.” I’m not telling you to skip every sugar cookie and cup of eggnog you’re offered, but be selective. If your office holiday party is coming up and you know the food and drink will be fabulous, it’s probably not a great idea to also attend a cookie swap the same day. As for late nights out, just be mindful that they might lead to skipped workouts, which in turn can weaken your immune system.
[See: Holiday Vices: How to Have Fun Without Overdoing It.]
4. Say no.
You have enough on your plate trying to meet end-of-year work deadlines. Throw in some holiday parties and gift shopping, and it’s easy to hit your limit. But the obligations never end there. If you’re a parent, you’ll get lots of requests from the PTA and school leaders to come in and help celebrate in the classroom. If you’re a volunteer, additional requests to help out at your place of worship or chosen organization will roll in. Take on only what you really want to do and know that you have time for. Feeling overwhelmed by commitments can add to stress and increase the likelihood that you’ll get sick. So stand tall and know when to say no or, at least, “I wish I could, but …”
5. Exercise outside.
Regular, moderate exercise improves your overall health, and your immune system is no exception. Moderate exercise could be going to the gym every other day, taking a 30-minute walk daily or cycling a few times a week. But while you might plan to the gym or yoga studio to get healthier, unfortunately, those are perfect places to pick up viruses. Any time germs get the chance to breed in a warm, enclosed space, they will take advantage of it. The surfaces in a gym setting are already great breeding grounds for cold and flu viruses and, in peak season, they become petri dishes. It’s better to exercise outdoors when possible. Not only will you avoid the onslaught of germs, you’ll also soak up a little vitamin D, an essential nutrient for immune health.
6. Give back.
Studies show that volunteering has incredible emotional and physical benefits for the giver. It might even help you live longer. Can’t find opportunities that fit into your busy schedule? Try VolunteerMatch, which can pair you with local groups that do good for whatever you care about, whether that’s animals, kids, community, hunger or the environment. You can even sign up the whole family and give back together.
[10 Good Deeds and Why You Should Do Them.]
7. Hydrate.
To avoid getting sick, you have to be adequately hydrated. While you may remember to hydrate in the summer when it’s hot, during colder months, you may slack a bit. What’s more, most homes and offices are overheated, which can make you lose more moisture every time you breathe. And, holiday air travel means sitting for hours in air with very low humidity, which leads to the drying out of sinus passages and susceptibility to catching a respiratory virus. Eating lots of water-rich foods, like soup and salads, and drinking 6 to 8 (8-ounce) glasses of water each day will ensure you’re getting enough hydration.
I wish you all a very healthy and happy holiday season! I hope you all feel healthy and spry, but if you do get sick, don’t despair — head back to tip No. 1 and start building that immune system back up again.
Editor’s note: The author is a spokesperson for Tropicana.
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7 Ways Not to Get Sick This Season originally appeared on usnews.com
