As the temperatures drop and the days get shorter, cold and flu season often sneaks in, challenging our immune systems. For families, staying healthy during this time is a top priority. You can lead the way to make simple yet impactful lifestyle changes to incorporate immune-supporting habits to better fortify your family’s defenses against seasonal illnesses.
1. Prioritize Balanced Nutrition
A nutrient-rich diet is the cornerstone of a strong immune system. Focus on meals that include fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Reach for foods that are rich in vitamin C, including oranges, bell peppers, and strawberries that have immune-boosting properties.
It's also a good idea to add zinc-packed snacks to your family's diet, including nuts, seeds, and whole grains, as well as probiotics from yogurt or fermented foods like sauerkraut, to support gut health. If you don't really care for probiotic-rich food, try adding WAYT's Probiotics to your diet instead. Not only is it beneficial for gut health, but it also enhances immunity and combats colds and flu.
2. Hydrate, Hydrate, Hydrate
Staying hydrated is absolutely essential to keep your body maintaining optimal functionality and a strong immunity. If you do get sick, stay well hydrated to flush out toxins and germs to promote a faster recovery. You should also encourage everyone in your family to drink plenty of water throughout the day. You can make it more motivating by investing in a fun water bottle for all of your family members and adding slices of your favorite fruit or herbs.
3. Focus on Quality Sleep
You probably already know sleep is essential for health, but it's especially important during the cold and flu season. Children, teens, and elderly family members need more sleep than the average adult. Make sure these family members have a consistent bedtime routine that allows for 8 to 10 hours of rest. Limit everyone's screen time before bed to create a calm, soothing sleep routine and environment to improve sleep quality for the whole family.
4. Add Supplements When Needed
Even with a well-balanced diet, it can be challenging to consume enough vitamins to stay healthy. Fortunately, the right supplements can help fill in the nutritional gaps and provide extra immune support. Try our vegan WAYT Multivitamin up to three times a day with a meal and 12 to 16 ounces of water.
Protein can also help you stay healthy by building and regulating immune cells. It also helps produce antibodies and cytokines while boosting your family's recovery or fighting off infections. Beyond eating more lean chicken, beef, and leafy green vegetables, WAYT can keep everyone in the family happy with delicious WHEY Protein flavors to supplement your diet, including:
- Chocolate
- Fruity Cereal
- Vanilla Ice Cream
- Cookie Dough
- Strawberry Cheesecake
Our WHEY Protein is easy to digest, aids in lean protein growth, boosts immunity, and helps your liver and gallbladder deal with fats while breaking down free radicals. Of course, it's always advised to talk to your healthcare provider before starting your family on a supplement regimen, especially one for kids.
5. Practice Good Hygiene Habits
Beyond rest and nutrition, good hygiene and cleanliness are key in preventing germs in the first place. Contact allows cold and flu viruses to spread rapidly. Teach your family to wash their hands rigorously with soap and water after coming into contact with others or being in public spaces. Make it a habit to cover coughs and sneezes with a tissue or elbow and to avoid touching the face unnecessarily. You should also keep cleaners and disinfectant wipes around to wipe down surfaces and stop the spread of germs at home.
6. Stay Active Together
Exercise isn’t just good for physical fitness; it also boosts the immune system by improving circulation and reducing stress hormones. Prioritize family activity and make it fun by going on winter walks, playing active games, or doing yoga together. You can also infuse some much-needed warmth into winter with a hike or a warm swim at the gym. Try shooting for at least 30 minutes of moderate exercise most days of the week to keep everyone moving and healthy.
7. Reduce Stress as a Family
Stress negatively impacts your immune system and increases your body's vulnerability to illness. Find ways to unwind as a family through yoga, mindful meditations, movie nights, and quiet evenings at home. There's also never been a better time than now to teach kids valuable stress-management techniques like deep breathing or talking through their issues to help them navigate their own busy schedules and stress.
8. Stay Healthy with WAYT Nutrition
Boosting your family’s immunity during cold and flu season doesn’t have to be overwhelming. A little focus on nutrition, sleep, exercise, and other healthy habits creates a strong line of defense against seasonal illnesses. Need a boost to get started on your health and fitness? Shop WAYT Nutrition's supplements and other products here to help keep your family strong and healthy this season.