I was recently struck with the most terrible flu that had me knocked out for almost a week. Generally I am in pretty good health and a cold or flu is like a one night stand to me: Wham! Bam! Thank you ma’am! I generally walk away unscathed and with no regrets, we both get what need out of it, and then go our separate ways until next time.
Not this time, however. This was one of the ones that would not go away after breakfast and actually wants to meet your friends.
No thank you!
It’s always a great idea to take good care of yourself, but it is especially important around this time of year when everyone around you is dropping like flies and cashing in their sick days. All it takes is that one person to cough in your direction and you could be down and out.
Here’s how to avoid the flu like that pesky, needy one night stand, or at least give your body added support and strength to be able to fight things off in a timely matter (you might still get sick, but such is life).
Hydration
Every cell, tissue and organ in your body needs water to work properly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Because it’s needed for basically everything, it’s probably a good idea to keep properly hydrated, especially when you are feeling under the weather. Turns out your parents were right, get plenty of liquids!
Stress
High levels of stress activate your adrenal glands to release the stress hormone cortisol that not only weakens your immune system, but also can lead to a plethora or other health issues. Emotional stress has actually been known to reduce cells such as lymphocytes and “natural killer” cells both of which play a huge role in the body's immune response against illness. Manage stress by exercising, practicing meditation or other spiritual outlets, yoga or just simple breathing techniques. Take time to just do you, maybe touch an animal or something.
Sleep
Lack of rest has been known to decrease mental alertness and energy levels, which in turn leads to a suppressed immune system. Get your naps in whenever you can and catch those even to eight hours a night as often as you can. Trust me, your body will thank you.
Decrease alcohol intake
Ok, it’s the new year, December has long gone, no more excuses. There’s no need to be at the pub every night, so slow it down and have a glass of water instead.
Exercise
One of the ways exercise can ward off illness is by strengthening the immune system by maintaining good circulation of immune cells in your blood which destroy pathogens and leaves your body able to defend itself better. Walking for 30-45 minutes daily can make all the difference.
Make healthier food choices
A healthy balance of Omega 3 and 6 fatty acids is a great way to maintain immune system balance and is great for all the cells in your body. Whole grains, fruits and veggies can serve as excellent sources of vitamins essential for immune support, and bone broth is high in minerals and provides fluids needed to fight off viruses. It also has high anti-inflammatory properties, and garlic and onions when combined have powerful antiseptic properties and immune-boosting compounds. But these are just a few of many things you can put into your body to help support it, always try to maintain a balanced diet consisting of local whole foods, and avoid the refined stuff, especially sugar and caffeine.
Recipe: Soul-soothing chicken noodle soup
Ingredients:
2 free range organic chicken breasts, cooked and chopped
1/2 onion minced
4 cloves crushed garlic
4 stalks of celery, chopped
4-5 carrots, chopped
5 small potatoes cut in small pieces
1 cup brown or jasmine rice
5 cups bone broth
1 tbsp coconut oil
1 handful of chopped cilantro
Directions:
1. Sauté onion and garlic in oil until brown.
2. Add the rest of the chopped veg and sauté 10 minutes.
3. Add broth and simmer for 15 minutes.
4. Add rice, cilantro and chicken, cover and simmer until rice and veggies are fully cooked.
