Summer is starting to wind down, kids are going back to school, the morning commute traffic picks back up again, and chances are all of your co-workers who were out on vacation for most of the summer are back and ready to pile onto your workload. You brace yourself for the added stress, but BAM! You come down with a nasty cold and you’re stuck in bed watching important deadlines pass by.
This scenario is, unfortunately, all too common around this time of year. When you’re stressed, whether you’re consciously aware of it or not, your body releases stress hormones like cortisol, which sends your body into fight-or-flight mode. As part of that process, your heart rate increases, your lungs take in more oxygen, your blood flow increases, and parts of your immune system are temporarily suspended. Energy gets redirected from your vital systems (like your immune and digestive systems) to instead prep your body to fight or take flight. With lots of stressful things and events going on all in the same time frame, that is usually the perfect recipe for sickness.
To avoid being bedridden or simply feeling like crap and missing out on fun fall days, put these expert-approved tips to the test and you’ll stay healthy!
Hydrate, hydrate, hydrate
Dehydration can lead to horrible headaches and sickness, so ditch those sugary drinks and caffeinated beverages and stock up on water. Depending on your weight and activity level, aim for about half of your body weight in ounces of water per day. Add an additional 8 ounces for every caffeinated and alcoholic beverages you have. Our bodies need water to clean out waste from our cells so we can feel and look our best, and make sure all of our vital systems are working properly.
Ease back into real life
If you’re a parent of kids who have recently gone back to school, take the transition to the new schedule (or maybe pieces of it) slowly if you can to not add excess stress. Don’t make a lot of big plans the first week they’re back. Enjoy some nights in hanging out as a family, maybe play some games together. It’s a wonderful way to reduce stress and actually forces you to relax and have fun.
Maintain a balanced diet
The key to this is to balance your plate. When you look down at your meal before diving in, 50% of it should be covered in vegetables, 25% in carbohydrates, and 25% in protein. Not included in this equation but highly encouraged to be included at all meals, especially to keep your immune system strong, is healthy fats. Your body needs all of these types of fuel to function at optimal capacity. Processed foods, along with foods high in Omega 6’s (like vegetable oil) contribute to immune system dysfunction.
When it comes to veggies, opt for organic when you can (or at least the dirty dozen). Pesticides and glyphosphate – found in GMO Foods – accumulate in the body and compromise the immune system. Excess sugar also depresses immunity. This includes “simple carbs” too like white bread, white rice, and white pasta (check out some healthy swaps here).
Exercise
Exercising regularly greatly reduces the likelihood of you catching cold or other viral illness, and also releases those feel-good neurotransmitters in your brain that will help fight off stress too! In one study, staying active cut the risk of contracting a cold by 50%, and cut the severity of symptoms by 31% among those who did catch a cold. The researchers noted that each round of exercise leads to a boost in circulating immune system cells in your blood that could help ward off a virus. The job of these cells is to neutralize pathogens throughout your body. The better these cells circulate, the more efficient your immune system is at locating and defending against viruses and other pathogens that may opportunistically overrun the body. Treat exercise like a medicine that has been prescribed, do it often, and mix it up, including high intensity interval exercises.
Take a probiotic and vitamin D daily
Did you know 80% of our immune system is located in our gut? That’s why probiotics are so important to take! Think of it this way: a probiotic a day keeps the doctor away. Probiotics provide “good” live bacteria that strengthens the immune system and offers a lot of additional health benefits (like having a calming effect on the brain that helps you conquer stress). Plus as a bonus, they’ll help to keep you ‘regular.’ It’s good to mix up the brand you use to get different strands in your gut. Lately I have been taking a Metagenics brand and BioKult brand.
Research has confirmed that “catching” colds (and flu) may actually be a symptom of an underlying vitamin D deficiency. Vitamin D influences your susceptibility to illnesses like colds, as well as chronic disease, and plays a critical role in your immune response. Dr. Mercola describes vitamin D as a “miracle nutrient” for your immune system, since it enables your body to produce well over 200 antimicrobial peptides, which are indispensable in fighting off a wide range of infections.
Take steps to control stress
There are lots of ways to help combat the negative effects of stress. Some might work better and be more enjoyable to you than others, but play around to find some you like. One of my favorite activities to do when I feel super stressed and all over the place also helps me keep things in perspective when stress starts to take over.
Grab a piece of paper and write down ALL of your stressors. Examine the list. Circle all of the things you have control of, star the things you can delegate or ask for help with, and try to accept the things you have no control over. Prioritize what’s most important, and make a list of small, actionable things you can do to feel less stressed about it.
Other destressors (don’t underestimate the value of doing even these little things regularly): listen to relaxing music, go for a walk, exercise, play games with friends, yoga, short guided meditations, read a good book, cook a healthy meal, use calming essential oils, watch a movie, listen to your favorite comedian for a good laugh, take a bubble bath, make a to-do list, get a massage, or do a deep breathing exercise.
Get 7-8 hours of sleep per night
It can sometimes be hard to fit in a good night sleep, especially when you’re stressed out and overwhelmed. Sleep deprivation increases your susceptibility to sickness though, so despite your determination to stay up to finish that big presentation, it’s best to just get some shuteye. Your body will thank you later. To fall asleep even faster, turn off the TV and your cell phone an hour before bed and read instead, try to get into bed to go to sleep at the same time every night, or try a special drink made with turmeric. Turmeric is known for its benefits to digestion, immune function, liver health fighting inflammation/muscle soreness, and even possible protection from cancer. Here’s a recipe for you to have before bed to help relax your body:
Warm Spiced Turmeric Milk
2 cups of non-dairy milk (almond or coconut are great)
1 tablespoon local honey
1 tablespoon coconut oil
1 teaspoon ground turmeric
1 teaspoon ground cinnamon
Small pinch of black pepper and grated ginger (fresh is best)
Blend all ingredients in a high speed blender until smooth. Pour into a small sauce pan and heat for 3-5 minutes over medium heat until hot but not boiling. Drink immediately
