Yesterday, it was swimsuit season, now we’re heading into pumpkins, boots, sweaters…and the flu. The FDA says it’s tough to predict what this flu season will be like, but that it’s time to get vaccinated. While cases typically peak in January and February, people can start getting sick as early as October.
Vaccination isn’t the end of the story, though. You’ve got to take care of yourself. Being healthy physically and mentally is key to fighting off any nasty viruses that are coming.
While many of us try to get our inner Zen on, stress is unavoidable. And what happens when you get stressed out? You get sick! To gear up for the flu season, it’s important to incorporate stress-fighters into your lifestyle to improve your immune system.
1- Sleep Right.
Studies show that the average American gets fewer than seven hours of slumber per night. In today’s hectic world, we need to stop shortchanging ourselves when it comes to sleep, keeping both quality and quantity in mind. If you can’t get quality shut-eye at night due to interruptions like restless kids or noisy pets try to take a mid-day nap to boost your immune system, recommends Kathleen Hall, PhD, founder of The Stress Institute and The Mindful Living Network. The extra ZZZs will help stave off irritability and viral infection.
2- Exercise Regularly.
Aerobic activity like running, kickboxing or anything that will get your heart pumping will reduce your chances of getting the flu–and give you a natural high. Even walking briskly for 20-30 minutes five days a week will help, according to the Cleveland Clinic. “When you exercise, you keep the flow through your sinuses moving, so you are much less likely to catch anything,” says Brian S. Morris, MD, associate director of the UCLA Comprehensive Health Program. Just make sure you review your exercise plan with your doctor so you don’t overdo it based on your age or physical condition.
3- Eat Healthy.
Though comfort foods are especially appealing when it’s chilly out, stick with vitamin-rich staples like fruits, nuts, veggies, and fish. During the winter months when flu activity is usually highest, you need to maintain a clear mind and strong body. “Food is medicine,” explains Dr. Hall. “Keep healthy snacks like bananas close at hand.” Hydration is also important, with water being the recommended beverage.
4- Relax Mindfully:
Research shows that soothing practices such as meditation, guided imagery, or even just the mental repetition of a positive word or phrase—like the name of a favorite relative or pet—can actually reduce elevated cortisol levels associated with stress and boost your immune system. “When people say positive statements to themselves, it creates more endorphins, serotonin and dopamine,” says Dr. Hall. If you mind is relaxed, you’ll be better prepared to battle the effects of stress that can wreak havoc on your body.
5- Connect Meaningfully:
Spending time with family and friends on a regular basis is the perfect prescription for staying happy and healthy when flu activity peaks. “Don’t underestimate the power of relationships—community heals,” says Dr. Hall. Try to schedule a “play date” with a loved one at least once a week. Chatting over a meal, bonding at the gym, or even a quick coffee break together will help keep your body and mind fit.
