As we move into November in the Bay Area we are getting ready for wetter and chillier weather to settle in. This is the time of year when colds and flus are more prevalent especially for those of us who are back in offices without masks or have children in school. So – what can you do to prepare yourself for winter illnesses?
My top five recommendations to support winter health include:
- Sleep for 7-8 hours every night
- Reduce dietary sugar and fried/processed foods and focus on warming foods
- Exercise moderately around four days a week
- Reduce stress where possible
- Use acupuncture and herbal therapy to help you with sleep, digestion, stress relief, and other health imbalances
Sleep. Scientists know that a lack of sleep causes a number of impacts including weakened immunity. Especially during the winter cold and flu season it’s important to make sure you get as close to 7-8 hours per night as possible.
Dietary sugar and fried/processed foods. We know that sugar is an inflammatory substance. When you are working to maintain a highly functioning immune system, consuming large amounts of sugar distracts your body from its main work in keeping you healthy. Fried and processed foods are also inflammatory and disrupt our gut microbiome (which is heavily involved in a proper immune response).
Exercise. Research shows that moderate exercise stimulates immune cell production. This is not the time to start extremely intense workouts – aim for something that raises your heart rate but doesn’t leave you completely out of breath, about four times a week.
Stress Reduction. Chronic stress is known to reduce immune system function. All of us have some degree of stress here and there, but if you have been under noticeable stress for months, see what you can do to either alter your work/lifestyle/social situation or incorporate more supportive techniques like breathing practices, meditation, yoga, or therapy.
Acupuncture and Herbs. Acupuncture and herbal therapy can both reduce stress by calming the nervous system. They can be used to improve sleep, heighten immune function, and decrease inflammation – all of which can keep you healthier during the winter cold and flu season.
If you are interested to learn more, call or email me to discuss whether acupuncture and herbs can help you stay healthy this winter season.
