Good Advice: Boost Your Immunity

It's brutal out there trying to protect yourself from everyone's germs, recycled air in planes & offices, & the lurking threats of superbugs that we're creating from our overuse of antibiotics.

I thought I'd share a few of my go-to strategies for upping immunity. While all of these methods are useful at the onset of symptoms, they are all wonderful for keeping your immune system strong all year long. Definitely amp them up if you start feeling under the weather!

1. Probiotics

You've probably heard by now that all health starts in the gut. A strong microbiome means a stronger immune system. So how to make sure your good bugs are fighting the food fight in there? Eat fermented foods daily - sauerkraut, kimchi, kefir, kombucha, yogurt. If you're not a fan of fermented foods or need some extra support, a good quality probiotic supplement is key to have on hand. I would recommend Garden of Life or another reputable brand. Make sure to eat foods with lots of fiber, which acts as a prebiotic (ie, food for your good bugs!). Hint: fruits, veggies & whole grains are good sources of fiber.

2. Triple Threat: Garlic, Ginger & Turmeric

This trifecta is my go-to for supporting immunity in everyday cooking (not to mention, tasting amazing). Garlic is antimicrobial, antibacterial, & antiviral. Ginger is antibacterial, antiviral, anti-inflammatory. Turmeric is anti-inflammatory, an antioxidant, antifungal, antibacterial, antiviral, antimicrobial. See what I mean?

The easiest way to incorporate all of these herbs in one dish is to make a vegetable curry with coconut milk - there's turmeric in the curry powder (no harm in adding some extra) & by grating some fresh garlic & ginger into the curry, you'll reap the benefits of all three herbs.

Other ways to incorporate these amazing immunity boosters on a daily basis:

• Ginger: juice it on its own & take "shots" of it or incorporate it in other homemade juices, grate it fresh into smoothies, grate it fresh into sauces & dressings
• Garlic: grate it fresh into sauces & dressings, add some fresh garlic whenever you're sauteeing or roasting veggies, chomp on a whole clove raw (this as an extreme but effective method when cold symptoms are coming on fast)
• Turmeric: add fresh or powdered turmeric to smoothies & juices, add to soups, add it to whatever you're cooking (it won't alter the flavor of your dish in small amounts), or try the ever amazing Golden Milk

3. Vitamin C

This is probably the oldest tip in the book, but for good reason. Vitamin C is a potent antioxidant & packs serious immune support. Most fruits & vegetables contain vitamin C, but some of the best sources are: citrus fruits, papaya, pineapple, kiwi, strawberries, all peppers, cayenne pepper, cabbage, broccoli, cauliflower, dark leafy greens, winter squash & carrots.

Some tips to incorporate more vitamin C in your diet:

• Smoothies. I'm a big fan of smoothies for their ability to pack a lot of nutrients into one easy-to-digest glass. Amp up the vitamin C content by including some of the fruits & vegetables listed above.
• Start the morning with lemon water. This is a good habit to get into anyway - lemon water helps to wake up the digestive system, hydrate you & give you a dose of vitamin C. Sometimes I sprinkle in cayenne pepper for additional vitamin C & to clear the sinuses. Apple cider vinegar is another great add-in (more on that in a minute).
• Fresh juices. There's a lot of controversy about the merit of juice, especially fruit juice. I am a juicing advocate & while I tend toward veggie-based juices, I don't think a little fruit in your juice every once in awhile is that bad. Look for juices that are a veggie/fruit blend. Citrus & pineapple are especially high in vitamin C. And if they have some ginger in there, all the better!

4. Apple Cider Vinegar

Apple cider vinegar is a folk remedy & has a long list of health benefits including: alkalizing the body, supporting gut health, curbing sugar cravings, regulating blood sugar, aiding in weight loss, increasing stomach acid (which helps you to break down & extract nutrients out of your food), can help with heartburn, can lower blood pressure, & supports lymphatic drainage. It's pretty awesome.

The easiest way to consume ACV is by diluting 1-2 tbsp with water & drinking it. I like having it first thing in the morning on an empty stomach. It's a great thing to do regularly as a preventative measure. I also use it often in salad dressings & sauces. Make sure you buy a brand that is raw & unpasteurized. ACV is a fermented product so a lot of the health-promoting benefits are in the beneficial bacteria, so you want those alive! Bragg's is a reliable brand & even Costco sells an organic, raw, unpasteurized ACV.

5. Less Stress, More Sleep

Nothing crushes your immune system quite like stress. When you're stressed, you body gets depleted of nutrients & the balance of bacteria in your gut changes for the worse, which lowers your immunity. When you don't get enough sleep, your body doesn't have time to heal & repair itself. Plus, it stresses your body out. Stress in our lives can cause sleep disturbances like insomnia or restlessness. It's one of those vicious cycles.

Reducing the amount of stress in your life & finding ways to manage the stress you can't avoid is going to be very helpful in keeping your immune system strong & ready to fight. Getting enough rest means you'll probably be able to better handle the stress you do encounter, plus it gives your body an opportunity to do work on a cellular level, which will keep your immunity up. 

Other Products & Practices

oil of oregano, fire cider, Phytocillin, bone broth, astragalus, all fresh herbs like rosemary, oregano, sage, & thyme, vitamin D supplementation, meditation, sauna use, regular exercise, dry brushing, acupuncture, & using a neti pot.

Even if you're doing all the things to keep your immune system strong, sometimes you just get sick. And that's okay. Take the time to rest & take care of yourself. It's often a sign from your body that it needs some downtime. Keep eating & drinking well & getting plenty of sleep - you'll feel better in no time!

Good Advice: Staying Active When It's Cold Outside

Exercise is easy in the summer – we’re naturally more active, it’s more comfortable to be outside, we’re eating fresh fruits & veggies that give us lots of energy. The story of winter is a little different – the days are darker & colder & seemingly shorter, it’s so much cozier to be inside & easier to just… not go on a run. I used to let my exercise routine slack during the winter months, but I would always be upset with myself when spring rolled around. I would lose strength & flexibility, & always managed to put on a little winter pudge. My senior year of college I decided the cycle was going to be broken. When I went home for winter break I signed up for a boot camp class at my gym & not only did I not gain weight that winter, I actually lost weight & got stronger. Those classes also got me super into strength training, which over time has helped me lose a lot of weight, get stronger & stay more engaged in my workouts.

Since then I’ve learned a lot of ways to stay motivated during the winter, & I no longer suffer from the winter pudge. It also helps a lot with mood regulation. Winter lends itself to introspection & lower energy, plus we’re getting way less vitamin D. Often times our mood suffers. Keeping exercise a part of your life during the colder months ensures you get regular endorphin-hits, which keeps you feeling happier & having more energy for other things in your life.

Here are a few of my favorites ways to get moving:

1.     Interval Training

When it’s really cold outside going for a long run can be pretty uncomfortable – my ears usually start to hurt like a bad earache.  You might get a headache, & your fingers & toes can get uncomfortably numb. For running in the cold I suggest a quick interval run. In case you’re unfamiliar with Interval Training the general idea is that you do short bursts of intense activity followed by a period of rest. Interval training is super effective in burning fat & building aerobic strength, & increases metabolic activity for hours after your workout. I love it because there’s lots of ways to tweak this model so that it works for you & you can utilize it whether you’re jogging, cycling, swimming – anything. Interval workouts are also short in duration, so they’re easy to fit into a busy schedule.

I love to do Interval Runs in the winter because they’re short (less time outside!) & get the job done. Because you’re putting out maximum effort, it gets your heart pumping & your body temperature up quicker than a traditional run. So you hardly even get the chance to be cold! I love this 20-minute sequence – it wakes me up & makes me feel so awesome, I don’t even notice the chill in the air. I recommend wearing a watch or heart rate monitor that tracks seconds, or using the stopwatch feature on your phone.

Minute 0 – 5:00 : warm up jog
5:00 – 5:30 : sprint at about 90% of your maximum effort (should feel hard)
5:30 – 6:30 : walk at a quick pace
6:30 – 7:00 : sprint
7:00 – 8:00 : walk at a quick pace
….

Continue this sequence all the way up to about 20 minutes. You can do fewer intervals if you’re short on time, or more if you’re feeling good. Run smart - be safe & wear reflective/light up gear if you’re running in the early morning or at dusk, & be cautious of slippery patches on the sidewalk!

2.     Hot Yoga

This is arguably my favorite winter workout. When you just can’t shake the chill from your bones, an hour doing yoga in a heated room is like magic. You walk out feeling warm to the core & totally blissed out. Check your area for studios offering hot yoga classes. If you can’t find any hot yoga near you, regular yoga is still a wonderful winter workout. You generate a lot of body heat during yoga, & the practice is a little gentler & forces you to get in tune with how your body is feeling – a really nice thing for those more introspective winter months.

3.     Grab a Buddy & Bundle Up

Chances are you’re not the only one having trouble motivating yourself to exercise once the temperatures start to drop. Invite a friend to go for a walk or a hike with you. Wear lots of layers, hats, gloves, scarves, two pairs of socks & get moving! Talking to someone will distract from you from the cold. You’ll get the benefits of moving your body & connecting with someone you care about – twice as awesome!

4. Get Seasonal

Skiing, snowboarding, snowshoeing - awesome forms of exercise! If winter sports are your thing & they're available to you - go for it! Snowshoeing is about as seasonal as I get. It's a killer workout & so much fun!

4.     Set Up at Home

For the mornings when you really can’t get yourself up early to go to the gym, don’t just throw in the towel on your workout! There’s a lot you can do it home – even without any equipment. Just choose a small area where you can roll out a yoga mat if you have one. In our house, we have a yoga mat perma-rolled out in our second bedroom/office. Do some stretches, some power yoga poses, some lunges, squats, push-ups, sit ups, dance to some music – whatever feels good & whatever gets you moving! You’ll be surprised at how much better the rest of your day will feel if you can just dedicate 10 minutes in the morning to waking your body up with some movement.

It’s in our genetic makeup to hunker down in the winter – it used to be a matter of survival. Nowadays we will survive the winter even without hibernating, but it is natural to crave more sleep, more rest. Continuing to exercise through the winter is key in maintaining your health, especially if you have some goals you’re working on. That being said, it is important to listen to your body & honor its wishes when it really needs rest. There may be mornings when savoring a cup of tea or reading is going to feel more important than fitting in a workout – that is totally okay. Don’t forget to spend time nurturing your soul during this introspective season!

What’s your favorite way to work out in the winter?