By: Diana Williams, Holistic Practitioner

Here at Saffron and Sage, we practice healthy living by tuning into the seasonal changes. Finding ourselves in mid winter, we take time to review how best to avoid and combat flu season. Viruses tend to be more prevalent in the winter months due to people getting less sunlight with more time indoors, having weaker immune systems with changes in diets for holidays, and added stress. It’s estimated that adults contract the flu twice a decade, with children getting sick every other year. Navigating the way through this challenging time of year is possible by taking some healthy precautions and making a few changes in your routine.

We start each day with the opportunity to protect ourselves from the flu with a healthy diet plan for our meals. Whether it's breakfast, lunch or dinner, being sure to eat the best foods for our gut will give the body the armor it needs to stay strong. Focus on immune boosting food groups that fight inflammation and provide added antioxidants.

*Food rich with Vitamin C include citrus fruits, bell peppers, tomatoes, broccoli and cantaloupe to name a few

*Ginger or ginger tea is a potent ingredient to keeping the common cold away or treating it when caught. The anti-inflammatory properties of ginger can be key at offering relief to many of the flu symptoms.

*The humble mushroom is a powerful food containing macronutrients that support the immune system and have been used as medicine for hundreds of years

*Fish supply the body with large amounts of zinc, an integral vitamin that supports the growth and function of immune cells. The high protein content in fish also plays a strong role in recovery.

Another part of our day that can be improved upon for our overall well being is SLEEP. Though the body’s time to rest is such an imperative part of our ability to function during the day, it's one of the most common things we sacrifice or shorten to spend elsewhere. So often we forget that sleep holds the key to keeping us safer during these winter weeks and here’s why it shouldn’t be discounted.

When we sleep, our body releases a protein called cytokines. These cytokines are essential to the immune system as they target infections and inflammation. They are sent out in higher amounts when at rest, which is why sleeping more when you’re sick is so beneficial. Lack of sleep thus hinders our immune system’s natural ability to fight off pathogens.

Taking time to ready yourself for a healthy night's rest can be done with a simple routine. This can include helpful habits like no electronics for 30 minutes before bed, avoiding large meals or sugary foods late in the evening, or making a sleep environment with more darkness and cooler temperature. Adults tend to have the optimal rem cycle of sleep with at least 7- 8 hours.

If we are looking at the body as a puzzle to be solved, and what contributes to our overall health, a very big piece of this is EXERCISE. Physical activity increases circulation, which then helps the immunity cells travel and detect pathogens sooner.

Stress is a well known cause of a weakened immune system. Working out decreases stress by releasing positive neurotransmitters that balance mood and behavior. A few factors that are important to keep in mind are the frequency and intensity of the workouts you do. Studies have shown that moderate intensity exercise at least 3 times a week is best. Staying proactive about your workout routine will better defend your body and its natural ability to fight the flu.

With all the tasks built into our day, making time for yourself and your family’s health doesn’t have to be done alone. Holistic offerings such as immunity acupuncture or fire cupping can be helpful treatments. Breathwork is another beneficial service to receive during the colder temperatures to strengthen the lungs. Whether you’re feeling overwhelmed with stress, or needing to detox after a sickness, consider booking a treatment at Saffron & Sage to assist your immune system’s abilities. Our concierges are available to discuss the many offerings we have to support and treat you.