2020 has been a tough year, so as we hopefully move on to a new and better year, we can start this year off healthy! Follow these four ways to stay healthy in the new year.
1. Get good rest
Poor sleep patterns not only leave us feeling sluggish during the day, but also increase our vulnerability to getting sick. Sleep heals our body, so not getting enough can impair our ability to fight infection and stay well. Aim for at least seven hours a night to ensure the body gets enough time to recuperate and heal.
2. Get moving
In the middle of winter, the last thought on our mind can be to get out and be active – but proves key to keeping your immune system strong. When we exercise, our immune function gets strengthened with the production of fighter cells that ward off germs. As a bonus, exercise also stimulates the release of endorphins, which make us happy, help us deal with stress, and promote a feeling of well being. To keep it realistic, aim for simple activities like walking, running, or dancing for 30 minutes a day, five days a week.
3. De-stress
Easier said than done, but chronic stress depresses our natural immune response and blunts our ability to fight off colds and flu. When stressed out, cortisol and adrenaline releases into your body, which weakens the immune system. Healthline suggests taking a look at your life and seeing where your sources of stress lie. Certain stressors feel unavoidable, but if you can identify an area that overwhelms you, you can start making changes to the situation. Some good stress reducers to build into your day include exercise, meditation, and spending time with friends and loved ones.
4. Get your vitamin D
This essential vitamin proves crucial in helping our immune cells efficiently fight off viruses and bacteria. During the wintertime, our motivation to stay inside to keep warm limits our exposure to sunlight; the only way to get vitamin D otherwise would be through certain foods such as fatty fish and fortified milk or cereals. Supplements for this vitamin can also be found at many pharmacies and grocery stores. Aim for 1,000 to 2000 IU of vitamin D daily to keep you healthy through the winter low-light months.
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