Winter is the season of snowmen and hot chocolate - right? Winter is also known for sniffles and sore throats, but why is that? 

It is no surprise that so many people find themselves sick in the throes of winter. During the winter, we stop doing a lot of the things that keep us healthy without really meaning to. We stay inside to avoid the cold, eat more sugary treats through the holidays and get hours less available sunlight which all add up to a general feeling of dismay. You may not realize it, but these winter vibes have a direct relationship to why so many contagions get around easier during the winter months. 

So, what can you do to stay well this winter?

This is the ultimate guide to staying well this winter based on keeping your immunity elevated and helping you thrive all season long!

Vitamin D and Immunity

You probably learned in school that plants need sunlight to survive, but you probably didn’t learn that humans also need sunlight. Vitamin D is not readily available in our diets, but instead is converted in our skin when we are exposed to UVB rays (sunlight).

During the winter, the amount of sunlight available is limited due to time change and weather. We are also more prone to staying inside during the winter, making us even less likely to harvest enough sunlight to produce this needed vitamin. If you haven’t started to think you are a house plant with feelings yet, consider this - even your houseplants need special attention during the winter!

Even a mild vitamin D deficiency is linked to mental health decline, increased risk of bone fractures, osteoporosis and many other health concerns. Vitamin D is required to properly use calcium in your body and also plays a key role in gut and liver function. Vitamin D also provides assistance in your immune system when exposed to viruses or bacteria. 

For the average human, 10-30 minutes of daylight exposure 3-5 times per week can provide the needed amount of vitamin D to avoid deficiency. Many fish oil or cod liver oil supplements contain a solid amount of vitamin D while also providing omegas to your day.  If you live in a particularly dark, snowy place during the winter it is worth the investment is a solid vitamin D supplement or a grow light that produces UVA/UVB rays.

Hydration Heals

During the winter, it can be particularly difficult to want to drink a massive amount of any drink that isn’t warming which leads to a decrease in overall water intake. This is the exact opposite of what should be happening. Simply because you are not thirsty or not in the mood, does not mean your body is hydrated on a cellular level. During the winter, the air is dryer which makes our skin dryer requiring more water to repair our protective outer layer. This means that we need additional water intake to keep our whole body hydrated and functioning properly. 

Dehydration can cause a state of inflammation inside your body which will take away from your body's overall ability to fight viruses and bacteria. This will leave you more susceptible to illness and infection during the winter if you are in a constant state of dehydration. You can look for signs of dehydration by noticing dryness on your skin or lips and monitoring your bladder and bowel movements. 

During the winter months it is important that you intake 100ml of water or more daily. It is also important that we have a proper electrolyte balance to maintain hydration. You can add trace mineral drops to 1 glass of water in the morning to ensure this balanced level of hydration.

Cookies and Milk are for Santa

No, I am not telling you to avoid all sugar at all costs because that would be unfortunate. What I am about to tell you is serious though- sugar and dairy increase mucus production in your body. 

During the winter we are very prone to adding lots of sugar treats to our diet, but unfortunately it is just poor timing. The increase in mucus production occurs because sugar induces a cytokine (immune) response that increases mucus which send your immune system into a mild overdrive, thus making more mucus. This can make you feel sniffly due to the excess mucus and make you a very happy home for viruses and bacteria to thrive. 

Dairy works similarly, but this is due to a mutation in the dairy cows in the US. American dairy contains proteins that make the main amino acid histidine rather than proline. This excess histidine creates an inflammatory response inside your body that, again, creates mucus. This decreases your immunity in the same way sugar can. 

While it can be difficult (and miserable) to remove all sugar and dairy from your diet, keeping both to a minimum during the winter months can help you avoid illness and keep your immunity elevated.

Exercise is your Friend

Winter is not a particularly enjoyable time to exercise because it can severely limit the options. That being said, exercise is also a proven method of boosting immunity and elevating mental health. When you exercise, your blood pumps more immune cells around allowing them to heal and deal with things those cells encounter at a higher rate. This means your immune system is able to respond more quickly to anything you may have encountered.

It can be particularly important for those who know winter is trying on the mental health to find an outlet that involves exercise. Mild forms of exercise have shown again and again that they increase dopamine, the happiness molecule. 

I am not in any way saying that this requires you to take up cross-fit or some industrial form of workout that gives you a sense of dread. Instead, focus on getting 150 minutes of exercise that elevates your heart rate to the point of mouth breathing per week. That looks like 5  - 30 minutes zumba classes or whatever else makes your heart happy.

Stress, Self-Care and Solutions

The winter months are particularly frustrating because the shorter days and expensive holidays can really wreck your self-care routine and create unnecessary stress. This is, however, predictable in a way that allows for you to plan a way to cope with them. Stress has been shown to decrease immunity by focusing your body's energy and resources on the stressor leaving it susceptible to infection. In a more chronic state of stress, your body will shunt energy away from the immune system altogether creating symptoms like auto-immunity. 

Finding ways to integrate a stress relieving self-care routine into your winter life is particularly important in terms of health and wellness. Self-care is not just putting on a mask and taking a bubble bath once a month - it is intentional daily acts of service to yourself. This can look like a supplement routine, proper hydration, eating seasonal fruits and veggies, incorporating exercise, adding mindfulness practice and seeing wellness professionals like chiropractors or therapists to keep your mind and body thriving. 

Chiropractic has been shown in studies to provide an increase T-cell response in your immune system in the time following the adjustment. This means that keeping your nervous system clear of subluxation can improve your health and wellness through all seasons. Massage has been shown to increase white blood cell activity following sessions which, again, is improving your immunity through all seasons. Depleted mental health is also linked to a decreased immune response meaning that seeking professional help could improve your immune system overtime. All together, this system of professional intervention could vastly improve your overall health and wellness - making you an UNSTOPPABLE houseplant this winter! 

There are affordable ways to incorporate any and all of those practices on any budget - yes, you heard me!  Sometimes it may take a little more digging to find the route or solution, but it is absolutely doable and a requirement for having a well winter. 

Stay well this winter by adding these tips and tricks to your routine!

-Dr. Savannah