Winter Immunity: Vehicle Wellness Guide & Tips
Don’t get sick over and over again this winter! Winter’s short days, colder weather, and less exposure to sunlight can lead to seasonal sickness and fatigue. Here’s some Vehicle tips on how to boost your immune system’s response to winter stress and sickness during this cold season.*
Foods that boost the body’s immunity, energy, and balance
For many, when we think “immune-boosting,” we automatically think of Vitamin C and D. But what are some foods that are already rich in these vitamins? Citrus (oranges, grapefruits, lemons, limes), kiwis, brussels sprouts, and bell peppers are chock-full of vitamin C. Eggs, fatty fish (salmon, cod, mackerel, sardines), and mushrooms are chock-full of vitamin D. Raw garlic is also antimicrobial and immune-boosting. Eating whole foods containing these key vitamins are an easily digestible and soluble way for our body to absorb these nutrients.
Eating foods rich in antioxidants and zinc may also reinforce immune response. Think dark leafy greens, green tea, dark chocolate, and berries for a boost of antioxidant support, and chickpeas, lentils, nuts (cashews, almonds, walnuts), and seeds (hemp, pumpkin, chia, sunflower) for a boost of zinc support.
Naturally warming and anti-inflammatory foods can be very supportive during wintertime as well. Ginger, turmeric, garlic, cinnamon, honey, and clove are some great examples and go wonderfully together as hot brewed tea. Prebiotics and probiotics are great as well: Kefir, yogurts, fermented products (kimchi, sauerkraut, kombucha), bananas, and oats are all excellent sources, and make your gut happy.
Finally, staying hydrated is also a key player in overall wellness and balance. Be sure to drink plenty of water, electrolytes, teas, and bone broths to nourish your body’s hydration levels.
Supporting supplements to consider
While it’s always great to primarily get our vitamins from whole foods, it can also be supportive to take an extra boost of the key nutrients that help your body stay well when sunlight and temperatures get low.
Vitamins C and D are crucial for boosting the body’s immune response, especially during wintertime. So are garlic extracts (especially aged and/or fermented garlic extracts) and curcumin/turmeric, which is also anti-inflammatory. Zinc, echinacea, and elderberry are also antioxidant-rich, often used to reduce the duration and severity of colds and support the body’s immune response.
Functional mushroom supplements, especially those with reishi, chaga, cordyceps, shiitake, maitake, and turkey tail, are also extremely beneficial to take throughout the year for wellness and immunity!
Highlight on Reishi, “The Immortality Mushroom”
Reishi mushroom, “The Immortality Mushroom,” is immune-boosting, anti-inflammatory, supports gut health, full of adaptogens, and may support better sleep and wellbeing.*
This super-mushroom is abundant in polysaccharides, primarily beta-glucans, which are complex carbohydrates that boost the body’s ability to fight sickness. Beta-glucans support the function of key immune cells, which work to fight pathogens such as bacteria and viruses.
Polysaccharides, triterpenoids, and peptides help to regulate the body’s inflammatory response. These antioxidant compounds target free radicals, reduce oxidative stress, and work together to modulate immune cell response and inhibit key inflammatory pathways.
Reishi’s anti-inflammatory properties also support gastrointestinal health. Beta-Glucans are also prebiotic, which promote a healthy gut biome. This helps prevent the growth of harmful bacteria and pathogens, which supports gut flora balance. It is also considered adaptogenic, which means that it supports the body’s stress and nervous system response.
Mood-Boosting Tips
Some are prone to changes in mood, energy, and overall vitality when the days are shorter, colder, and offering less natural sunlight and vitamin D. We are surely feeling it up here in the Pacific Northwest! So it’s important to be extra proactive in caring for your wellbeing to keep your mood balanced.
Go outside everyday, even if it’s just for 15-30 minutes! This is especially best in the morning or during sunny points in the day for a natural vitamin D boost. Sun lamps are also a good option when sunlight is particularly low.
Stay active and commit to working out 3-5 times per week, depending on your body’s ability, in ways that feel good for you. Try indoor exercise like cycling, gym, weight lifting, yoga, pilates, HIIT, barre, or whatever your groove if the weather makes it hard to do your favorite outdoor activities.
Eat mood-boosting foods and consider taking supplements to complement your diet. Check in with your doctor or nutritionalist and ask them what could be right for your body’s specific needs.
Prioritize proper sleep every night, stay cozy and warm, and manage your stress levels to show your body you’re there for it. Avoid screen time an hour before bed, make sure you’re wearing enough layers, and nourish your stress with healthy habits and adaptogens. And, be sure to stay engaged in your community and family circles, as connection is key to wellbeing too!
*Please note that these are suggestions based on scientific and nutritional research, but we cannot make any health claims or promises.