Staying Healthy Through Flu Season
At Saffron and Sage, we believe in practicing healthy living by tuning into the seasonal changes. As we find ourselves in mid-winter, it's the perfect time to reflect on the best ways to avoid and combat flu season. During the colder months, viruses tend to be more prevalent due to factors such as reduced sunlight, more time spent indoors, weakened immune systems from holiday diet changes, and added stress.
It's estimated that adults contract the flu twice a decade, while children may get sick every other year. Navigating through this challenging time of year is possible by taking a few proactive measures and adjusting your daily routine.
Start the Day with a Healthy Diet
A strong immune system starts with a healthy diet. Whether it’s breakfast, lunch, or dinner, eating the right foods for your gut gives your body the armor it needs to stay strong. Focus on immune-boosting foods that fight inflammation and provide antioxidants to support your health during flu season:
Vitamin C-rich foods such as citrus fruits, bell peppers, tomatoes, broccoli, and cantaloupe can help boost your immune function.
Ginger—whether in tea or fresh form—is a potent anti-inflammatory ingredient that helps prevent the common cold and can provide relief when you’re sick.
Mushrooms are packed with nutrients that support the immune system and have been used as medicine for centuries.
Fish provide essential zinc, which helps the growth and function of immune cells, and their high protein content is key for recovery.
Prioritize Sleep for Immune Health
Sleep is one of the most important yet often overlooked factors in staying healthy, especially during flu season. Though our busy lives often push sleep aside, it’s crucial to remember that restful sleep strengthens our immune system. Here's why:
While we sleep, the body releases proteins called cytokines, which play a key role in fighting infections and inflammation. The production of these cytokines increases during rest, which is why getting more sleep when you're sick can accelerate recovery. On the other hand, lack of sleep weakens the immune system, making it harder for the body to fight off pathogens.
A few sleep habits can help improve the quality of your rest:
Avoid electronics for at least 30 minutes before bed
Skip large meals or sugary foods late at night
Create a sleep environment that’s dark and cool
For adults, aiming for 7-8 hours of sleep per night is optimal for immune function and overall health.
Exercise to Boost Immunity
Exercise is another essential piece of the puzzle for maintaining good health. Physical activity boosts circulation, which helps immune cells travel through the body and detect pathogens more quickly. Additionally, regular exercise decreases stress, a well-known factor that weakens the immune system.
Studies show that moderate-intensity exercise at least 3 times a week is most effective for immune support. Whether it's yoga, walking, or moderate cardio, staying active will help your body better defend itself against the flu.
Holistic Treatments for Additional Support
In addition to diet, sleep, and exercise, holistic therapies can also enhance your immune system. Acupuncture, especially immunity-focused acupuncture, and fire cupping can be helpful treatments during flu season. Breathwork, which strengthens the lungs, is another excellent way to support respiratory health in colder months.
If you're feeling stressed, run-down, or need help detoxing after an illness, consider booking a holistic treatment at Saffron & Sage to give your immune system a boost. Our team of wellness concierges is available to discuss the various services we offer to support and treat you during flu season and beyond.
Your Path to Staying Healthy
Staying healthy during flu season is about more than just avoiding germs—it’s about supporting your body with the right foods, rest, exercise, and holistic treatments. By integrating these practices into your daily routine, you can boost your immune system and keep yourself and your family safe throughout the colder months.
Ready to stay healthy this flu season? We’re here to support you on your wellness journey! Apply now to become a member by calling 619-933-2340. Let us help you feel your best all season long.