How To Boost Your Immune System This Winter

Ladies, are you boosting your immune system this winter? We tend to focus so much on exercise and diet every year but did you know that exercise and eating a healthy diet is also another way to boost your immune system?

This post is sponsored by TwinLabs, however, all opinions are my own.

In July I did a collaboration with TwinLabs on Instagram, but I thought it was important to discuss it here on my blog.  Wellness and living a healthy lifestyle as a 50ish woman is a very important part of my blog.

“A truly healthy immune system depends on a balanced healthy diet over time”, says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria, and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.”

Eat Plenty of Fruits and Vegetables

Sadly, too many of us don’t eat enough of the fresh fruits, vegetables, and other foods we need to keep ourselves healthy year-round. If you don’t eat a lot of fruits and vegetables then you should discuss with your doctor if taking supplements is right fr you.

Exercise Regularly

Regular exercise is so important for healthy living over 50. It improves our cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.  Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system as well.

Related Posts:

Why Exercise Matters for Your Heart

Sticking to My Exercise Goals Over Excuses

Manage Your Stress Levels

Stress is a part of life. We felt a lot of stress in 2020 because of COVID-19 and how the pandemic affected our lives emotionally. Stress occurs when life events surpass your abilities to cope. It causes your body to produce greater levels of the stress hormone cortisol. High-stress levels also can cause depression and anxiety, again leading to higher levels of inflammation.

For many years I have read about the closely linked relationship between mind and body. A wide variety of illnesses, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.

Meditation and yoga have been found to help reduce levels of stress.  Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Yoga may help reduce stress, lower blood pressure, and lower your heart rate. It’s also good for building strong bones to prevent osteoporosis. If you are not practicing yoga and meditation I highly recommend that you give it a try!

Related Post:

Take Charge of Osteoporosis After Menopause

Get Plenty of Sleep

According to the Mayo Clinic, the lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

Menopause also throws your sleep off-kilter with night sweats and restless sleep. I shared sleeping better tips in this post:

Related Post:

How To Sleep Better During Midlife

Power-up with Immunity-Boosting Vitamins and Minerals found in Food and Supplements

Consult with your doctor before taking any vitamin supplements.

Vitamin D3 + K2

A growing body of research shows that the combination of these two vitamins provides powerful support to the body, including optimal bone health, arterial health, and immune system balance. My nephew who is a residence at the University of NC- Chapel Hill was the one who told me to take vitamin D3 + K2.

Vitamin D may help protect the lungs from infection due to the stimulation of proteins in white blood cells and the respiratory tract. A healthy vitamin D level keeps us from getting sick, lowers our risk of developing autoimmune conditions, and is thought to help prevent certain cancers.

• Vitamin D3 helps act as a modulator of the immune system.
• Vitamin D3 helps regulate the immune response.
• Healthy bones and teeth

How can I get enough Vitamin D?
Vitamin D is best obtained through time spent outside in the sun, as our bodies can naturally create vitamin D from sun exposure. However, at most latitudes, and with most of our time spent indoors, plus the effects of environmental pollution on the availability of UVB light, it can be nearly impossible to obtain enough vitamin D from the sun alone. Supplementation of vitamin D is often beneficial.

Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:

• Salmon.
• Mackerel.
• Tuna.
• Sardines.
• Vitamin D fortified like milk, orange juice, and cereals.

In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.

Know your vitamin D level!
Vitamin D can be easily and accurately measured in the blood. Ask for a 25-Hydroxyvitamin D test next time you are due for blood work. The minimum level is 25-35, but for optimal health, we recommend a level of 50 to 100.

Vitamin C

Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources?

• Spinach.
• Kale.
• Bell peppers.
• Brussels sprouts.
• Strawberries.
• Papaya.

Vitamin C is found in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements.

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

 

 

Read what my wonderful friend Hilda wrote about the importance of taking vitamin C on her blog Over the Hilda.

10 Reasons why you should take vitamin C

Vitamin E

Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. It is now recommended by clinical research not to take Vitamin E supplements but rather get your vitamin E from food.  To get your vitamin E, think of high-fat plant foods such as:

• Almonds.
• Peanuts/peanut butter.
• Sunflower seeds.
• Oils such as sunflower, safflower, and soybean oil.
• Hazelnuts.

Vitamin A

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat, and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful:

• Carrots.
• Sweet potatoes.
• Pumpkin.
• Butternut squash.
• Cantaloupe.
• Dark green leafy vegetables.

Zinc

I pop zinc caps the moment I get a tickle in my throat and my sinuses indicating cold is on its way.

Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements.

Zinc helps keep your immune system strong.

Because it is necessary for immune cell function and cell signaling, a deficiency can lead to a weakened immune response.

Zinc supplements stimulate particular immune cells and reduce oxidative stress.

For example, a review of seven studies demonstrated that 80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.

What’s more, zinc supplements significantly reduce the risk of infections and promote an immune response in older adults

Because of its role in immune function, zinc is likewise added to some nasal sprays, lozenges, and other natural cold treatments.

You can  get zinc in these food items:

• Oysters.
• Crab.
• Lean meats and poultry.
• Baked beans.
• Yogurt.
• Chickpeas.

Twinlab has a great Daily Immune Support Supplement that contains Vitamin C, Vitamin D3, Vitamin K, Zinc,

Thank you for stopping by today!

I hope you are taking care of your immune system and have enjoyed reading ways to keep yourself healthy in the new year!

This post contains affiliate links that may earn income for Hello I’m 50ish.