Are you one of those people who get sick when the weather changes? Perhaps you dread spring because with it- alas- comes pollen season? Blooming flower buds and blossoming trees may be stunning to the eye and your Instagram feed, but perhaps maybe not as much when they are accompanied by sneezing, a runny nose, or crying eyes.
I sympathize. In fact, prior to moving out of my home country in my 20s, I did not suffer from any kind of seasonal allergies. So, I suppose one cannot really know if and when they will be affected. Moreover, when spring approaches, it’s easy to get beguiled by the seemingly warming weather, to drop your layers and end up with a cold.
You might not be able to get completely rid of your allergies or avoid getting sick entirely, but there are things you can do to take care of your health and boost your immune system, decreasing the frequency of becoming unwell. In other words, you can build a stronger defence system to be better prepared.
How do you do that, you ask?
- Keep it simple
I’m sure you’ve heard about the importance of sleep and drinking plenty of water many times, and there’s a reason why. Getting enough sleep (each body is unique, but adults usually need at least 7 hours per night) helps your body and mind rest and unwind. Being sleep-deprived can do more than leave you feeling irritable and cranky. It can also increase the risk of heart disease, diabetes, high blood pressure, memory issues, and an overall weakened immune system. If you have trouble sleeping, a warm cup of chamomile tea before going to bed might do the trick. There are lots of apps these days with soothing sounds (like ocean waves) that might come in handy too.
2. Let’s talk about food
It’s always a good idea to cut down on sugar, processed foods, and alcohol that don’t have much nutritional value, to begin with. Increasing your fruit and veggie intake, on the other hand, is scientifically proven to boost your body’s defences. The aim here is the more colourful, the better (think of your plate as a rainbow of greens, reds, yellows, etc.). Too vague? Maybe you’d like to try these:
- Garlic: Granted, it may keep your beau or belle away, but studies demonstrate that garlic lowers blood pressure, regulates cholesterol, and stimulates the immune system. Garlic can assist in preventing the common cold. Cooking it diminishes its vitamin content, so you might want to stick with eating it raw. How about some tzatziki or garlic bread for your table tonight?
- Nuts: Not just any nuts but the powerhouses that are Brazilian ones. Rich in selenium, an element vital for the proper functioning of your body and thyroid health, Brazil nuts can also benefit brain and heart health and reduce inflammation. Be careful not to overdo it here: 1-3 nuts per day are enough to cover the daily recommended dose of selenium!
- Turmeric: A spice in the ginger family, turmeric has both anti-inflammatory and antioxidant properties. Try adding half a teaspoon of ground turmeric to your smoothies, roasted veggies, soups, rice, or eggs. I also use it in my spaghetti Napolitana sauce.
- Blueberries: Blueberries are considered one of the most nutrient-dense fruit. If you are also a tea lover, why not combine the two? Blueberry tea is said to be good both for preventing illness and speeding up recovery. Make sure to drink moderately, as more than 3 cups a day may cause an upset stomach.
- Don’t forget your ABCs! Do you know where to find your vitamins? Foods like salmon, leafy veggies, sweet potatoes, carrots, and eggs are rich in vitamin A. There are eight different B vitamins, and you can get some of them in whole grains, eggs, legumes, citrus fruits, and meat. Citrus fruits are also a great vitamin C source, as are kiwis, strawberries, peppers, and cruciferous vegetables like broccoli and brussels sprout. If it’s D you’re looking for, try fatty fish, milk, and… sunbathing! In spring and summer, most of us can get enough vitamin D only from sunlight. Nuts and vegetable oils can provide the necessary amounts of E.
And all the above will meet your vitamin K requirements too, as green leafy vegetables like spinach and kale, fruits such as berries and figs, meats, and cheese are also rich in it.
3. Make a move
Any type of exercise you enjoy is good for you. Even if you don’t feel like high-intensity training, a simple walk can do wonders, particularly when it’s combined with nature. Forest bathing, being surrounded by trees, is confirmed to reduce cortisol –the so-called stress hormone– and increase our natural killer (NK) cells, our bodies’ frontline to battle sickness. There is emerging evidence that “blue spaces” may have an even stronger impact on our mental and physical health. So next time you go for a walk, why not try the seaside? And while you’re there, perhaps you’d like to consider taking up swimming? In addition to offering excellent exercise, outdoor swimming has a breadth of benefits, including heart and blood functions, mood, and overall well-being.
4. Mind the soul
They say a healthy mind leads to a healthy body, so don’t forget that nurturing your mental health is equally important. Make time for the things you enjoy, appreciate the company of a friend, or a Saturday morning dedicated to your favourite activity. Take a day off! Resting, catching up on some z’s, and even watching an episode of that TV show you’re hooked on is not doing nothing; it’s looking after yourself.
Well, though you may be well-prepared and take good care of yourself, sometimes things will go wrong. Are you in need of a quick pick-me-up?
- If you’re suffering from allergies, make sure to air your room during the day but close all doors and windows at night. Nasal rinses or gargles with a saltwater solution (just mix ¼ – ½ teaspoon of salt in a glass of warm water) will clear allergens away and soothe a scratchy throat.
- If you’re coughing, drink a tablespoon of squeezed lemon juice – you’ll be amazed!
- If you aren’t sensitive to odours, try a eucalyptus essential oil for your home. I prefer tealight oil burners that usually produce milder results. Your room will smell swell, and your respiratory system will get a much-needed cleanse!
- When we were little, our grandmas would always prepare chicken soup for us when we got sick. Comfort food for body and soul! Try this one for guaranteed results. I’m not too fond of celery, so I replace that with chopped zucchini and leek instead.
- Try a booster drink with ginger and cinnamon. Chop a small piece of ginger into 1½ cups of water. Bring it to a boil and then lower the heat and let it simmer for a bit. Add a cinnamon stick and let it cook for another 5 minutes. Then strain the mix, wait until it cools, and enjoy.
Don’t forget to get plenty of rest and stay hydrated. Remember to always listen to your body’s needs and give it what it requires. Here’s to spring!
Image Credit: “The Meadows, Edinburgh” by Kim Traynor is licensed under CC BY-SA 3.0.