LANSING, MI — It doesn’t take long once the freezing weather gets here, cold and flue season quickly follows across mid-Michigan. While handwashing and vaccinations remain key, there are some proactive steps you can take to stay healthy.
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 and navigate a healthy holiday season ahead.
Here is her list of healthy tips:
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.
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