As the holiday approaches and the end of the year approaches, the last thing you want is the flu or having a cold sideline against you during this busy time. In addition to holiday meetings, parties and travel, the end of the year can also mean that you have awhile you are in a hurry to finish the end of the year. So what can you do to protect yourself when the season is busier (and people get sick) more than ever?
Apart from getting some basic things (such as washing your hands,and ) when it comes to preventing colds and flu this season, it is all focused on taking care of yourself and supporting the health of the immune system.
Here are some tips from doctors to improve your health and reduce your risk of getting sick this winter.
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is crucial for overall health, and so is your immune system, which is your first line of defense this flu season. "The best way to prevent you from getting sick is to go through the cold and flu season as healthy as possible. That means – in the first place – getting enough sleep. Skipping regular sleep is one of the most common ways we use ourselves "Dr. says Jaclyn Tolentino, physician at Parsley Health Los Angeles.
"Sleep is important for the immune system because your body starts regulating itself when you sleep. And that won't happen if you don't sleep well," Tolentino said. So what can you do to improve your sleep quality if you experience problems getting enough rest?
Many people spend & night time on screens (ie TV screens, telephone screens, computer screens) that can disturb your sleep because blue light can prevent your body from producing melatonin, an important hormone that you need have to sleep well. You can try to reduce exposure to blue light by wearing blue light glasses at night, especially if you need to be on screens before going to sleep. On the other hand, if you have no problems falling asleep but waking yourself up(which is just as bad), you can try different things by changing what you eat, to in your room to help.
Eat healthy, nutritious food
Healthy eating can be particularly challenging at the end of the year, because many people are surrounded by rich food and tons of candy around the holidays. But making sure you eat the right food can really help support your body and prevent you from getting a cold or getting another disease. "The immune system is also in the gut, so it is good to optimize the diet. Stay hydrated and eat a healthy, complete diet. Go heavily on vegetables and try things like alcohol and processed sugars," said Tolentino.
Important nutrients that Tolentino recommends are vitamin C, omega-3 fatty acids and vitamin E. Foods rich in vitamin C are dark, leafy vegetables, citrus fruits, cauliflower and sweet potatoes. Omega-3 fatty acids? "Good sources of that are salmon, linseed, walnut and chia seed," Tolentino said. She also recommends vitamin E-rich foods such as almonds, beets, asparagus and avocado.
If you find it hard to eat healthily at any time of the year, let alone the holidays, there are a few tricks to help. First, to get a clearer picture of what you are currently eating (and discover what is missing in your diet),. You can also to make cooking and eating healthier foods easier. And if you find yourself in the mood for fast food, you can to meet that need.
Work on managing stress
When you are confronted with deadlines at the end of the year, many parties, holiday destinations and other obligations, it is easy to quickly expire. And stress can really have a negative impact on your body and health, so it is important to try to manage stress in a healthy way during the cold and flu season.
"The fall and winter seasons can put a heavy burden on our bodies, and if you take into account things like work-related stress and holiday stress and anxiety, these things can make us more susceptible to illness," Tolentino said. "The most impactful thing you can do this year to prevent a cold or flu is to take good care of yourself."
And while taking care of yourself may look different from person to person, some things can be useful for dealing with stress includes exercise and the use of a sauna. Both also help stimulate blood circulation and help you to sweat, which is useful for supporting your body during the flu season, according to Dr. Alejandro Junger, founder of the Clean program and author of Clean 7. You can also try
With the start of the holidays come many parties and celebrations. And while there's nothing wrong with celebrating and enjoying a drink or two, it's a good idea to think about how alcohol consumption can affect your body and the ability to prevent and fight disease.
"Alcohol is detoxified in the liver," Tolentino said. For this reason you want to be careful not to overdo the drink because it can affect your liver, which also plays a role in your immune system. Tolentino says that a drink or two is normally good, but if you drink more (such as five or six), there may be a problem for your immune system. "The ability of your immune system to fight infection would decrease because alcohol contributes to increased liver detoxification," she said. And the reason why you don't want your liver to get overloaded with alcohol is because it means your body has to work harder to fight a cold or other illness.
Another disadvantage of alcohol consumption is that it can disrupt your circadian rhythm, which means that you may not sleep well. And having reduced liver health and sleep is not ideal to help you fight the cold and flu this season.