As you settle back into the daily routine of early mornings and the return to school, it’s crucial to prioritize your health and well-being. One of the best ways to do this is by fortifying the immune system!

Embracing holistic approaches such as incorporating healthy lifestyle habits, dietary changes, and immune-supporting supplements for both adults and kids can help make the switch back into those early morning routines a breeze.

Fuel Your Immune System with Food

We all know the saying, “You are what you eat.” Well, when it comes to immunity, it couldn’t be more accurate. A balanced diet rich in immune-boosting nutrients is the foundation for a strong immune system.

Including foods high in vitamin C, such as citrus fruits, berries, and leafy greens and vitamin D, which can be found in fatty fish, fortified dairy products, sunlight to help strengthen the immune system.

Zinc, found in nuts, seeds, and legumes, is another essential nutrient to support immune function. And let’s not underestimate the power of the beneficial bacteria, also known as probiotics. Incorporate yogurt, kefir, and fermented foods into your diet for a healthy gut, which plays a crucial role in immune health.1

Make it a routine to pick up some of your favorite immune boosting foods at the grocery store each week when you’re planning out meals for your family! Throw some greens in soups or smoothies, make your own trail mix with dried food and nuts, or pick up some yogurt and berries for an immune boosting breakfast or snack option.

Shield Yourself with Clean Habits

Maintaining good hygiene practices is key to keeping those pesky germs at bay. Routine handwashing with soap and water for at least 20 seconds is a simple yet one of the most effective ways to prevent the spread of infections.2 

Just as hand washing helps keep the spread of germs down, so does proper respiratory etiquette. Educating and practicing covering mouths with elbows routinely when coughing or sneezing daily goes a long way in protecting yourself and others.

Encourage your family to make proper hygiene a routine of washing their hands after coming home from work, school or extracurricular activities. The more you practice these simple hygiene habits the easier it becomes to get into a routine that promotes your immune system throughout the seasons.

Give Your Immune System a Boost

Sometimes, our bodies need an extra boost to support our immune defenses. Consider incorporating immune-supporting supplements into your daily routine such as Elderberry which is a traditional herb for immune support and known for its supportive antioxidant properties.

Echinacea is another fantastic herb that may support immune function. And of course, Vitamin C and Vitamin D which are classic immune supporters that can be taken in supplement form. Garden of Life provides a variety of immune supporting supplements for both adults and kids alike! Everything from gummies to syrups to capsules and tablets.

Incorporating these immune-supporting supplements into your daily routine can provide added support for your immune system all year long. Remember, supplements should complement a healthy lifestyle, not replace it. Consult with a healthcare professional to determine the right supplements and dosages for you and your family.

Recharge and Rejuvenate

Adequate rest and stress management are often overlooked but play a vital role in maintaining a robust immune system. Prioritizing quality sleep will allow your body to repair and regenerate while fighting off any bacteria that may cause an illness.

Looking for some ideas to help promote a better nighttime routine? Here are a few you can add into your evening to help foster better sleep:

  • Establish a consistent sleep schedule: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality.
  • Create a Sleep-Friendly Environment: Ensure your sleep environment is comfortable, dark, quiet, and cool.
  • Limit Caffeine and Stimulants: These substances can interfere with your ability to fall asleep and stay asleep.
  • Regular exercise: Incorporate activities like walking, running, strength training or any movement you enjoy.
  • Manage Stress: Incorporate stress management techniques into your daily routine. This can include activities like journaling, practicing mindfulness, or engaging in relaxation exercises. Managing stress can help calm your mind and promote better sleep.
  • Minimize exposure to electronic devices, such as smartphones, tablets, and TVs, in the hour leading up to bedtime. The blue light emitted by screens can interfere with your body’s natural sleep-wake cycle.

By incorporating these simple yet effective strategies into your daily routine, you can support both your and your family’s immune systems!

Here’s to a happy, healthy, and immune-strong return to routine!

  • by Holly Pelton, RD

Shared from https://www.gardenoflife.com/blog/strengthen-your-immunity-embrace-a-healthy-routine-this-fall

References:

  1. Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023;12(1):184. Published 2023 Jan 2. doi:10.3390/cells12010184
  2. Aiello AE, Coulborn RM, Perez V, Larson EL. Effect of hand hygiene on infectious disease risk in the community setting: a meta-analysis. Am J Public Health. 2008;98(8):1372-1381. doi:10.2105/AJPH.2007.124610