Embracing the holiday spirit often involves festive gatherings and travel adventures. But sometimes these joyful occasions can be a challenge for our immune systems.
In this guide, we'll explore in-depth strategies to not only maintain but elevate your immune health during the holiday season and travel to help support your body’s natural defense system.
The Crucial Role of Immune Health
Before we dive into the specifics, let's highlight the vital importance of a resilient immune system. Your body's defense mechanism, the immune system, acts as a shield against various pathogens. By adopting and adhering to healthy habits, you can support natural defenses and minimize the risk of seasonal illnesses.
Feast on a Nutritious & Well-Balanced Dinner
Elevate your holiday plate with a diverse range of nutrient-rich foods. Incorporate vibrant fruits, vegetables, lean proteins, and whole grains for a well-rounded feast that nourishes your body.
Adding some of these ingredients to your meals this Holiday season can help add some extra vitamins and support overall wellness:
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Spinach: 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A, plus 120% of the DV for vitamin K.*†
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Carrots: Packed with vitamin A, delivering 119% of the Daily Value in just 1 cup.*†
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Garlic: No dish seems complete without it! This power-packed ingredient has been used for centuries due to its medicinal qualities to help support blood pressure, blood sugar levels, and cholesterol … just to name a few.*†
Consider organizing potluck-style meals to ensure a variety of dishes that contribute to overall nutritional balance.
Hydration is Key
Opt for hydration with water, herbal teas, and other low-sugar beverages to support your body's overall health.
Certain foods also contain electrolytes and water that can help support healthy hydration levels, these include:
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Strawberries: Comprised of over 90% water, they’re also a great source of Vitamin C.*†
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Cucumbers: This green veggie is about 95% water and can act as a great alternative to salty chips or carby croutons. Keep the skin on for added nutritious benefits.*†
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Watermelon: With water in its name, watermelon is a refreshing and hydrating snack, and it’s low in calories too.*†
The Power of Restful Sleep
Prioritize sufficient sleep as a means to rejuvenate your body and fortify your immune response.
A sleep study discovered that those who sleep 6 hours (or less) per night have up to a 59% higher risk of becoming dehydrated than those who sleep seven to eight hours per night.*†
If you have trouble falling asleep, try a calming bedtime routine, especially amidst the hustle and bustle of the holiday season. Soothing herbs such as those in Sleep Health have been shown to support quality sleep.
Stay Active on the Move
Incorporate simple exercises during travel stops to keep your blood circulating. Stretch your legs, perform light exercises, or take short walks to stay active which helps support a well-rounded immune response.
The U.S. Department of Health and Human Services (HHS), most adults should get at least 150–300 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous physical activity each week.*†
As you navigate the holiday season and embark on travel adventures, make immune health a top priority.
By adopting a holistic approach that encompasses balanced nutrition, hydration, adequate sleep, and regular exercise, you can fortify your immune system and enjoy the holidays with those you love most.
Wishing you safe and joyful travels, and a season filled with vibrant health!
