Five Ways to Protect Your Family During Cold & Flu Season

Every year around fall and winter, as respiratory viruses begin circulating more, we all start looking for effective and holistic ways to protect ourselves and our families.

One of the key areas to focus on is your gut. The gut-immune axis, which is the collection of pathways connecting your immune system to your gut is the place to begin.

With your gut being the home to about 70% of your immune cells, it plays a fundamental role in managing the function of your immune system. Your gut microbes communicate with your immune receptors and cells as part of their job of modulating your immune system. This communication helps your immune system recognize pathogens while maintaining proper immune responses within the body.

Cultivating a healthy gut microbiome can have positive effects on your immune and your whole-body health, so here are five ways you can nurture your gut to protect yourself now:

• Focus on nutrient-dense, whole foods
  Food can be powerful medicine and can play a role in healing the body, so it’s especially important to up your intake of nutrient-dense, immune-supporting foods during the this season. Focus on including foods like dark leafy greens (think kale and spinach), nuts/seeds, and citrus fruits like oranges and grapefruit, to naturally power up your daily diet.

• Create better sleep habits
  I think we all know that a well-rested body is more likely to effectively fight an illness than one that’s fatigued or run down. Consistent sleep optimizes your circadian rhythm, lowers stress hormones, and helps the body to repair itself, which all affect our ability to ward off illness. Getting enough sleep each night can make all the difference in building resilience and supporting your body with the important functions it performs.

• Make daily movement a priority
  Getting regular exercise has many benefits, including weight management, digestive regularity and increased circulation of immune cells in the body. It may also help improve sleep, These are all factors that contribute to a stronger immune system. Consider going for a jog, bike ride, or participating in an exercise class to get your heart rate up to support your best health.

• Practice relaxation and stress management
  Raise your hand if you’re guilty of taking on too much. Me too! We all tend to do this, but it can leave us feeling frazzled and burnt out. Living in a constant or frequent state of high stress can negatively impact your immune health, making you more susceptible to illness. So, whether it’s soaking in a hot bath with some essential oils, reading a book or meditating, notice when it’s time to listen to your body and “turn off” so your body and mind get the rest they deserve.

• Take a Daily Probioitic
  Probiotics have been shown to provide benefits to the gut and have demonstrated in some studies to support improved immune health and lower incidence of respiratory diseases. So, probiotics can be an important tool in your immune toolbox. Look for strains from the Lactobacillus and Bifido species and consider adding one to your daily routine.

Apply these tips this season to keep your family healthy & strong!