Keeping Your Family Healthy This Holiday Season
With the Holidays just around the corner, you may be looking forward to a time filled with family and friends. Our schedules often fill up with parties, concerts, and festive gatherings and it’s easy to let our healthy habits fall by the wayside! But the last thing you want is for a cold or illness to get in the way of your celebrations. We’re here to help you with tips on how to keep yourself and your family healthy. Read on to learn how you can keep yourself and your loved ones healthy this holiday season!
1. Get vaccinated! Our chances of getting sick increase dramatically this time of year due to colder temps and more time indoors with others. It’s important to make sure everyone is up to date with their influenza and COVID vaccines.
2. Support your immune system:
Commit to 7-9 hours of sleep nightly
Make sure your diet is full of fresh fruit and vegetables and includes limited amounts of sugar and alcohol.
Include a minimum of 30 minutes daily of exercise. Extra points if that exercise takes place outdoors where you can also soak up some sunshine and fresh air!
Although the data on supplements to boost your immune system is mixed there are a few that deserve mentioning. First and foremost is Vitamin D. Most adults (especially those living in the northern parts of the US) require some amount of Vitamin D supplementation. I encourage you to discuss this with your HCP to determine the dose that’s appropriate for you. Two other supplements I often recommend are Vitamin C and Zinc. According to studies, Vitamin C appears to be able to both prevent and treat respiratory and systemic infections by enhancing various immune cell functions. And evidence suggests that if zinc lozenges or syrup is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds. However, it’s important to note that the use of intranasal zinc has been linked with the loss of the sense of smell, in some cases long-term or permanently.
3. Practice good hand hygiene! You can help yourself and your loved ones stay healthy by washing your hands often. Washing hands with soap and water is the best way to get rid of germs and prevent the spread of both respiratory and gastrointestinal infections. Make sure to always have an alcohol-based hand sanitizer that contains at least 60% alcohol for times when soap and water are not readily available.
4. If you’re ill, simply stay home or at least mask up. Although it’s a bummer to have to miss out on holiday fun, sometimes staying home is the best choice for both your own health and that of others. For those times when you can’t avoid being out and about while feeling under the weather, just make sure to wear a mask.
5. And finally, make sure to prioritize your mental health. The holidays aren’t always merry and bright for everyone. They can also be filled with stress, sadness, and depression. If you are struggling it’s important to seek support from friends, family, and your health care provider or another mental health professional. Maintaining your mental health in a positive way is beneficial to your overall well-being!
References:
Anitra C. Carr and Silvia Maggini. Vitamin C and Immmune Function. Nutrients. 2017 Nov; 9(11): 1211.
