The holidays are a time to spread good cheer. Unfortunately, all those indoor gatherings and warm hugs can also spread germs. Here are a few holiday helpers to reduce the risk of coughs and colds this festive season.
Hydrate! Hydrate! Hydrate!
The cold breeze, dry air, and indoor heating can all take a toll on mucus membranes. That leaves you vulnerable to bacteria and viruses.
Make sure you stay hydrated, so your body can work at its best to keep germs out. Ideally, that means drinking plenty of water or herbal teas. Black tea and coffee can also help with hydration, but these are best in moderation due to the caffeine.
Dry indoor air can also pose problems. Add some humidity to your bedroom by placing a bowl of hot water near your bed at night.
Don’t forget to exercise!
Running around the stores with heavy bags of presents is one way to stay active during the holidays. If you’re used to a regular gym routine or running schedule, though, you may find that your body complains if you have too many skipped sessions.
Staying active helps support immune function, in part by helping with all the following things:
- Circulation
- Lung function
- Mood
- Sleep
Outdoor exercise, such as a forest ramble with friends, cross-country skiing, or a dog walk, is a great way to socialise and stay strong and healthy. If outdoor exercise is a challenge, though, December and January are great times to hit the gym or get a swim pass at a local pool. Most places offer an end-of-year discount!
Ditch the drink
Given all the parties in December, and the booziness of it all, it’s hardly surprising that many people ditch the drink in January.
Be a trendsetter by switching to non-alcoholic tipples early. Your immune system will thank you, you’ll get better sleep, and your brain will be in better shape to handle any inevitable family conflicts.
Try some healthier comfort foods
One of the most wonderful things about the holidays is the food. The trouble is, much of the traditional food is laden with sugar and fat that can kick your immune system into overdrive and spark inflammation.
This year, switch things up with comfort foods that are absolutely delicious and healthy too. They might include:
- Pomegranate seeds
- Dark chocolate
- Unsweetened dried mango
- Mandarins
- Nuts and seeds (try roasting these with a bit of curry powder or black pepper and lime juice!)
Be proactive about protection
Even with the best intentions, germs can easily sneak through our defenses. Thankfully, there are many natural products that help support immune function to stop sickness in its tracks or shorten the duration and severity of cold symptoms.
In the classics corner are vitamin C and zinc, which are great when taken together as lozenges. Propolis lozenges are also effective in helping to manage cold symptoms and soothe sore throats.
Other handy herbals to consider using daily during the winter months include:
- Maitake mushroom
- Astragalus
- Echinacea
Research shows that Astragalus helps to fortify immune function (McCaleb et al), while Maitake mushroom provides beta-glucans that naturally modulate immune system activity to help the body fight off coughs and colds (Vetvicka & Vetvickova, 2014).
Probiotics are also a top choice for keeping your immune system happy during the cold and flu season. Additionally, probiotics can help your digestive system better handle holiday indulgences.
References
McCaleb R., Leigh E., Morien K., “The Encyclopedia of Popular Herbs: Your Complete Guide to Medicinal Plants,” Prima Health; 1999.
Vetvicka, V., & Vetvickova, J. (2014). Immune-enhancing effects of Maitake (Grifola frondosa) and Shiitake (Lentinula edodes) extracts. Annals of Translational Medicine, 2(2), 14.