Being sick is nooooo fun so when the germs come to play, you want to knock them out of commission ASAP.
There’s already been a lot of the ick making it’s way around (we just had a fever and puking situation last week with my youngest), and we’re still early in the cold and flu season. So today I’m sharing some easy tips to help you stay feeling your best (because prevention is always easier than treating… if you can help it), and some better for you medicines to grab now, so you’ll have them on hand in case you need them.
Eat for Health More Than for Fun
Don’t shoot the messenger, I know how many delicious, sugary temptations there are this time of year. And I know that some of these treats are annual options that only exist in your world because of the holidays they are attached to (I mean, I’m the most basic b!tch when it comes to a good pumpkin spice latte). BUT hear me out.
Eating real foods and having a well-balanced diet will go a long way in keeping you well and energized over the next few months.
Food is such an important part of your health foundation and it’s why I am constantly sharing with my clients, on socials and anywhere else I can talk about it why food matters so much for autoimmune health. Eating an anti-inflammatory diet keeps you body at it’s best because you’re not clogging up your system with junk ingredients from those ultra-processed inflammatory foods.
Artificial flavors, dyes and all those unpronounceable ingredients do a number on our bodies. Not only do our bodies not know how to process these ingredients, because we were never meant to, but they cause inflammation, slow down the liver’s ability to function (ie detox harmful toxins and viruses out of our body), and often times they throw blood sugar way out of wack. Our bodies then spend an exorbitant of time trying to recover from the food we just fed it and come back into balance.
We essentially lower our immune systems so they aren’t as easily able to fight off cold and flu viruses.
Now while I’m a huge proponent of eating for health over fun, most of the time, in my world part of a well balanced diet leaves room for fun treats. It’s about balance right?! Some my favorite baking treats that are loved by my entire family and made with clean ingredients I feel good about eating are Sweet Loren’s cookies, Simple Mills and King Arthur. Sweet Loren’s has the best gingerbread cookies, and I do not even like gingerbread cookies! And for my chocolate lovers who need a gluten free brownie that you would never know is gluten free? Go get a box of King Arthur’s brownie mix, now.
When it comes to food, what you do most of the time matters more than what you do some of the time. So have that cookie and a latte and enjoy the heck out of them. Just don’t make treat yo’self an every day thing.
Sunny Days Ahead
Did you know that one of the reason’s illnesses rise during the fall and winter months is because we get less sunlight? Crazy isn’t it? But it’s true! Sunlight is vital for the body’s ability to make Vitamin D, and essential nutrient when it comes to immune function and energy. When we get less light, we are more likely to get sick.
I wrote about this a bit in an article for Autoimmune Sisters, talking about cold weather and arthritis, but the bottom line is sunlight will help you stay healthy so it’s even more important to get those healing beams of light when they are in short order. Aim for 15-20 minutes of sunlight in the morning, before you apply any sunscreen for the day. You may also want to consider taking a Vitamin D supplement, especially if you have a pattern of getting sick in the fall or winter, or deal with seasonal emotional changes.
Get Your ZZZZs
So now that we covered the sun, let’s turn our attention to the moon. Sleep will keep you running strong through this season too!
Sleep is where our bodies recover from the day and make needed repairs. Inflammation lowers when we sleep, and poor sleep has actually been connected to chronic inflammation! Doing your best to get good, sound shut eye will help support your body while you’re awake too.
- Aim for the same bedtime each night. On weekends too!
- If you’re feeling tired, stop pushing yourself and go to bed early.
- Create a calming bedtime routine to cue your body it’s time to get sleepy.
- Shut off blue light devices (computer, phone, TV) 1-2 hours before bed. Bluelight naturally activates your brain and will trick your body into thinking it is still daytime.
- Sleep in a cool, dark room.
Keep Moving
I wouldn’t be a good personal trainer if I didn’t remind you to move your body daily!
Exercise has soooo many amazing health benefits, playing a powerful role in boosting immunity, which is especially helpful during the winter months when colds, flu, and other illnesses tend to spike. Physical activity increases blood circulation, which making it easier to detect and fight off viruses. And possibly most importantly, exercise reduces stress and improve sleep quality (see above!), so you can sore through the end of the year feeling good physically and mentally.
Better for You Medicine Options
*I am not affiliated with any of these brands. They are all brands I’ve personally used and because they work and I feel better about using them I am sharing with you!*
Now, you can do everything within your power to avoid getting the ick, but sometimes ick happens. Traditional over the counter (OTC) medications tend to be filled with not so great for you ingredients. And when you’re sick, the last thing you need to do is slow down your immune and detoxification systems with ingredients that are difficult for your body to process or eliminate. I created a list of kid friendly better for you medicines, which you can find here, but now where focusing on what better options are here for you!
Tylenol Swap– Genexa is a brand I learned about a few years ago. They have infant, kid and adult versions of their OTC medications, so they are a great brand for the entire family. And I love that they use cleaner ingredients than Tylenol.
DayQuil/NyQuil Swap– For your more all around cold and flu medications, Genexa has several cold and flu remedies that are on par with the Quils and again have much cleaner ingredients. I also have fallen in love with Boiron homeopathics! We started my youngest on their Kid’s Allergy Calm pellets about a year ago. Nothing, and I mean nothing, helped him like these did and he’s no longer on daily allergy management! When I discovered they had a flu helper called Oscillococcinum, I knew we needed to grab a pack just in case. I’ve since seen a number of doctors I trust recommend it for flu season, so I feel like eI’m in good company sharing it here!
Vick’s Vapor Rub Swap– You can still smell it can’t you? Haha. There’s nothing like that pungent assault to the nostrils to bring back memories of being sick as a kid is there? Unfortunately, Vick’s uses ingredients like petrolatum and turpentine (super great to slather all over your sick). Maty’s (another clean brand with a lot of amazing products) uses all natural ingredients as well as active ingredients that are specifically designed to open your airways and soothe congestion.
Robitussin Cough Swap– Robitussin is full of artificial dyes that we know are not good for human’s to consume and artificial flavors. BeeKeeper’s Cough Syrup is again all natural and supports your immune system while calming your cough and sore throat. Genexa and Maty’s have some good options in this category too.
This time of year is for celebrating and getting together with loved ones. Keep yourself feeling good so you can go to all of the gatherings and fill your cup with fun. Give yourself permission to say yes to what you want to do, and the same permission to skip out on experiences that don’t bring you joy. This is your season to make of it what you want, and staying healthy so you can.
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