5 Ways to Strengthen Your Immune System This Winter

The winter season is magical in so many ways. The holiday parties, the opportunity to spend time with friends and family, and the possibility of a white Christmas make many people feel like December is the most magical time of the year.

But the fact is, winter also comes with some downsides — most notably cold and flu season. And even though taking precautions may be enough to ward off a bug, the truth is that whether we get sick depends on our bodies’ natural ability to fight infections.

So, if you’re looking for tips for not coming down with a bug this holiday season, here are the five best ways to strengthen your immune system this winter.

Get More Sleep

Sleep is one of the most powerful immune boosters you can get. Yet, most people tend to completely disregard it — especially when they’re busy and stressed.

According to scientific research, sleep deprivation harms the body’s immune response. So, the result of losing sleep isn’t just daytime grogginess. More worryingly, lack of sleep can lead to chronic inflammation and an increased risk of infection. Moreover, according to Yale Medicine, those who get less than seven hours of sleep per night are three times more likely to get the common cold.

With this in mind, one of the best ways to strengthen your immune system this winter is to make sure you get plenty of time to rest each night. Practice proper sleep hygiene. And embrace rituals that will help you get a better quality of rest.

Practice Any Form of Stress Management

While winter may be a magical time of the year for some people, for others, it’s a source of stress. And the thing about experiencing challenges and difficulties (whether they’re emotional, financial, or physical) is that they can weaken our immune system.

The reason for this is that a state of being stressed triggers a boost of cortisol. And though a short-term increase in this hormone may be a good thing (in emergencies), long-term exposure causes inflammation and reduces white blood cell count.

So, if you’re trying to strengthen your immune system, play around with various forms of stress management. Research shows that yoga and meditation work marvelously for reducing cortisol levels. But, of course, if these are not your preferred modes of self-care, you can sit back with an immersive book or a good movie, take a relaxing bath, or enjoy any other hobby that helps you wind down.

Experiment with Cold Exposure

Are you willing to try out more advanced immune-boosting methods this winter? If that’s the case, you might want to give cold exposure a go.

Scientific research has studied the impact of temperature on the human body for a few decades. Results have consistently shown that cold exposure does have immunostimulating effects, mainly because it increases the production of white blood cells (which are important for fighting off infections).

Unlike what scientists thought up to a few years back, you don’t have to sit in a freezing room for two hours to get the benefits of cold exposure. In fact, something as simple as a regular doing a cold plunge can be more than enough to trigger positive physiological responses.

Are you not a fan of the cold? Well, that’s OK because you don’t necessarily have to fully submerge yourself in icy water to get the benefits of cold exposure. In most cases, finishing your shower by turning it to cold for 60-120 seconds is enough to reap the benefits of the lower temperature, so try doing that. And who knows, if it works for you, you might be ready to plunge into icier waters.

Get Toasty in a Sauna

Really hate the cold? Well, why not get toasty warm instead?

Research shows that even a single 15-minute Finnish sauna session (with a temperature of around 176 to 230 °F) can increase the number of white blood cells in the body. And this is especially true for people who are in good athletic form. So, if you’re looking for ways to strengthen your immune system this winter, it’s a good idea to make time for a couple of sauna sessions per week.

If you’re unsure where to locate a sauna, your local gym or swimming pool is a great place to start. However, if you want to enjoy the toasty warmth anytime you feel like it, you can look into getting one for your home.

Eat Your Veggies and Fruits

Finally, as you explore ways to strengthen your immune system this winter, remember to eat five portions of fruits and veggies per day.

Nutrition plays an immense part in keeping your strength up. And plant-based foods are rich in vitamins and antioxidants, which can boost immune function. If you’re not too big on greenery, try incorporating a smoothie into your daily routine and pack it with leafy greens, citrus fruits, berries, and spices like ginger.

Additionally, ensure your diet contains plenty of protein, healthy fats, and probiotic microbiomes. These will all work to keep your body well-nourished during the cold season.

Final Thoughts

There you have it, the five best ways to strengthen your immune system this winter.

As you can see, none of these hacks require too much work. However, if you embrace them and keep up with them regularly, you’re guaranteed to see benefits.

Lastly, if you think you need additional help keeping yourself healthy during flu season, don’t hesitate to look into supplements. Moreover, ensure you’re up to date with all your shots. They can be super-helpful in preparing your body to ward off infections when you’re (inevitably) exposed.

About The Author

Sarah is a life enjoyer, a positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows.

6 Fun Home Ideas To Treat Yourself to This Winter

 

Autumn is flying by, which means it’s time to prepare for colder weather and winter family gatherings. There are many things to love about the winter months, from the magic of holidays to fresh, clean air. However, some people struggle during these months.

Research shows that Seasonal Affective Disorder affects up to 3% of the United States population. The condition makes it difficult to do normal activities, let alone holidays and other family gatherings. Those without the condition can sometimes feel down due to the weather or weaning amounts of daylight.

Whether or not these months affect you, winter is an excellent time to treat yourself. One way to do that is by updating your home. Here are six ways you can update your home this winter.

Comfy Chairs

A great place to start with any home addition is to upgrade your seating. If you live in an area that is conducive to outdoor winter gatherings, then consider upgrading your outdoor chairs, swings, and couches to cozier models. Outdoor furniture upgrades include getting large, cushioned chairs where you can add blankets and other cozy items.

Another chair that lets you treat yourself is a massage recliner. These unique seating options are an excellent way to relax and unwind. Most come with remotes that allow you to choose different massage and heat settings, letting you tailor your experience. If you can’t afford a massage chair or outdoor furniture set, just upgrading your living room couch or adding a cozy chair can make a difference in your comfort.

As the nights get colder, there’s nothing like relaxing in the comfortable seating by the fire.

Fireplace 

A fireplace is a great way to treat yourself this winter that will bring you joy throughout the year.

There are different types of fireplaces for your home. A wood-burning fireplace provides an authentic experience but requires a chimney.

Gas fireplaces provide fire and may or may not need a vent. You will need to connect them to a gas line.

Electric fireplaces are inauthentic but can create a great ambiance without the hassle of the other options.

Fireplaces are relaxing and can add extra warmth and comfort to your home on cold nights. However, they’re also a great way to add to your home throughout the year.

Gaming Table 

Games are an excellent way to bring family and friends together, so adding a pool, table tennis, or air hockey table is a great way to enjoy some indoor fun.

You’ll want to choose a size that fits in your space of choice, whether it be your family room, guest room, or basement. You want to place your table somewhere that your family and guests will want to play.

Including a gaming table in your home helps keep your body moving and creates a way to enjoy gloomy days without screens, giving you and your family’s eyes a break.

When you install a gaming table, you’re sure to become a top gathering place within your social group.

Television 

If you want a new television, winter is a great time to make that investment.

There are many things to do with your television throughout the season, from watching holiday movies, turning on a sports game, or streaming your favorite shows on a cold day. There are different resolution options on the market, such as high-definition (HD), 4K, and cinematic 8K. Some even come with streaming options built in. Winter is a great time to enjoy a new television, but now is also an excellent time to purchase one, with many stores offering Black Friday and Holiday sales.

Heated Blankets 

Want an inexpensive way to make your home a haven of warmth and coziness? Treat yourself to some heated throws and blankets.

These electric innovations give you the personal heat of a radiator or heating pad combined with the comfort that a nice blanket brings. Get one for each member of your family to enjoy when snuggling up on cold nights.

These don’t just work well for the winter months, they’re excellent for athletes and anyone who relies on a traditional heating pad. New versions of this innovation provide different heat settings, so everyone can reach their optimum comfort level.

Coffee Bar

A final fun home idea to treat yourself to this season is to create a coffee bar. Hot beverages can help anyone wake up on a winter morning or defrost after time in the cold.

You can designate a section of your countertop or invest in a small table or bar. Place your coffee pot or one-cup machine on the bar before surrounding it with your favorite coffees and teas.

Add some napkins and hang up your favorite mugs for a station you’ll want to visit throughout the day.

Treating Yourself Through Winter Months

Regardless of how the season affects you, winter is a great time to practice self-care and treat yourself and your home to items that will put a smile on your face all year long.

About The Author

Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find her in a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy. 

Things You Can Do to Get Ahead of Your Seasonal Depression

In theory, fall as a harvest season is the period of growth and birth. However, it really doesn’t appear so in urban environments, and people seem more likely to fall into seasonal depression.

After all, the weather is colder and wetter, which keeps you indoors for the most time. Sure, there’s Halloween, but is this really enough to compensate for all the activities you can no longer do outdoors? This is also the season of the flu (even before the COVID-19 pandemic), which further complicates things.

Moreover, a dormant lifestylejunk foodnot getting enough vitamin Dnot getting enough sleep, and not hydrating properly can already make you feel depleted. Coincidentally, all of this is more likely in the fall.

In other words, while it might be the season of birth in the countryside, the situation is much grimmer in urban environments. Still, not everything is so dark and moody. With the right game plan, you can easily get ahead of this problem and come up with several solutions.

Spend Time Outside

This kind of lifestyle is particularly appealing, seeing as how it’s easy to skip a walk outside when it’s raining already. This could practically force you to skip some of your best cardio-based habits like walking, cycling, running, etc. Keep in mind that while this is more difficult, it is definitely worth keeping up with. After all, physical activity is one of the key components for improving your mood in the long run.

Sun exposure is also a huge issue, which is why you need to find some motivation to spend more time outdoors. One of the ways to do so is to prepare a special area in your own backyard. Installing a fire pit is a great start. Then, you should proceed to make seating around the fire pit in order to make the area even more inviting. Additional decoration efforts will only improve the effect.

Sure, it’s inconvenient, but it’s incredibly important for both your physical health and your vitamin D levels. So, give it your best to spend some time outdoors. If going gets tough, it might also be a good idea to start taking vitamin D supplements.

Improve Your Diet

Previously, we’ve talked about how you are likely to neglect the importance of spending time outdoors in the summer. The same goes for ordering food instead of going to the farmers’ marketto get healthy ingredients. This is a shame, seeing as how there’s always an abundance of incredible crops and fresh veggies to choose from in the fall.

First of all, you need to focus on preparing your meal from whole foods. Fortunately, fall is the season of apples, pomegranates, cranberries, chestnuts, sweet potatoes, and cauliflowers. Blueberries are full of phytochemicals and antioxidants, which are great for your overall health. Pears are great for your heart, while pumpkin is one of the best sources of vitamin A there is.

Overall, the problem with this lies in finding enough motivation to improve your diet. Fortunately, this is not a difficult task.

Find a Therapist

There’s a reason why you’re reading how to get ahead of your seasonal depression – it’s probably because it has happened before, and you expect it to happen again. While mood swings are completely normal, having an active (inevitable) trigger is definitely something you should focus on. The most effective way to do so is to find a therapist you trust.

Remember that there are some people who love fall and all the little joys it brings. In other words, other than just being a matter of personality, it’s also something closely tied to your point of view. This is something that a therapist can help you understand much better. By understanding these triggers, it will be a lot easier to avert them.

Focus on Self-care

The better you take care of yourself, the better you’ll feel. Sure, for some, fall implies that you should carry heavier clothes, but, at the same time, this gives you brand new fashion opportunities to explore. Sweaters, coats, and long sleeves, in general, are not in use during the summer. Now, it’s time to change this for good.

Keep in mind that self-care is not just in the way you dress. Keep in mind that spending more time indoors means sitting more and becoming stiffer. So, go to a massage parlor for a treatment. Furthermore, if you do listen to our advice from the first section and decide to spend more time outdoors, you’ll be exposed to wind, which could cause some damage to your skin. As a solution, you need to moisturize and use better protection.

All in all, the more you tend to your mind and body, the better you’ll feel. Fall can’t do a thing against such extensive preparation efforts.

Regulate Your Sleep Patterns

There are a lot of issues causing problems with your sleep pattern during fall. While some people find that they sleep more during the fall, this is usually not the case with others. On the one hand, longer nights means that our body is more exposed to melatonin. As a result, we get exposed to the so-called winter tiredness. Therefore, it’s essential that you learn how to handle this issue.

First of all, you need to set a strict sleeping schedule and stick to it. Start by figuring out how much sleep time you need. If you’re physically active, you need at least 8-9 hours of sleep every day. If you’re leading a dormant lifestyle, even 7 hours of sleep can be enough. Yes, there is such a thing as too much sleep, and it usually results in getting more tired than if you just cut your rest a couple of hours short.

Other than this, you might also want to try using a humidifier to improve the overall quality of your sleep.

Fill Your Schedule

The busier you are, the more organized you’ll be. As we’ve mentioned, a lot of things that you’ve previously enjoyed may now be much more difficult. This means that you’ll cancel some tasks without replacing them with something new. This is a grievous error that you need to rectify as soon as possible.

Find new hobbies, change your exercise and physical activity routines and, overall, make an effort to fill in your schedule. There are so many things you can do during the fall. Perhaps, you could use these gaps in schedule to pursue opportunities and interests you continually postponed during the summer.

There’s a quote that if you work hard enough, you can replace your depression with exhaustion. This funny quote shouldn’t be taken at its face value, seeing as how depression is a serious illness with dire repercussions. Still, keeping yourself busy can help.

In Conclusion

There’s no magical cure for depression, but it’s important that you set realistic expectations. It’s ok to feel gloomy, sad, or even a bit anxious. These are the moods that will naturally appear and be caused by a variety of factors. Still, if you have the tendency to feel this way more often during the colder part of the year, it might be a good idea to do something about it. The above-listed tips are a great starting point.

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About The Author

Stacey is a freelance writer living in Minnesota with her cat, and she’s passionate about yoga, languages, home improvement, and drinking strong coffee. Find her on Twitter @StaceyShann0n

13 Small Signs You’re Not Taking Care Of Yourself

Winter has come. ‘Tis the season for seasonal depression and the stress of holidays and final exams. Self-care can sometimes get put in the back of our minds, but let me tell you, nothing is worth more than your physical and mental wellness, I promise. I speak from experience. I cannot stress enough how important it is to try to take care of yourself during stressful times. Sometimes it’s hard to realize when you’re lacking in the self-care department, so here are some ways that show me that I need to step up my self-care game.

1. You aren’t getting enough sleep.

This is obvious. Sometimes, you get to the point of being stressed out where you have slight bouts of insomnia and that’s when you know there’s problem, and trust me, this has happened to me so many times now, it’s ridiculous. What I’ve been making a habit of doing is actually ending my day an hour earlier if possible. I don’t have to fall asleep right away, but I’ll get in bed at 11 P.M. instead of at midnight. I’ll start my nighttime facial cleansing routine earlier to let my body know that it’s time for bed. Any work that I haven’t completed by then can wait until the next day.

2. You don’t drink enough water.

Drinking a proper amount of water honestly is the easiest thing to do, and it’s the best thing. I carry a  refillable water bottle in my bag every day, and I make sure it has labels of how much water I’ve drunk that day so I know if I’m behind on my water consumption. Drinking the right amount of water each day can honestly make up for the damage lack of sleep does to your skin, and what forgetting to eat balanced meals can do to your body (use this to supplement, but not to replace!!).

3. You forget to eat proper meals.

Ugh. Getting three meals and two snacks in every day is a struggle with a capital S. I am the queen of forgetting to eat but guys, that’s not good. Not eating ruins your focus and makes you tired and feel physically weak, and you don’t need that when you’re trying to conquer the world. Meal prep, plan out snacks or make smoothies ahead of time to grab on your way out the door. Anything helps!!

4. You aren’t getting enough fruits and veggies into your diet.

This was a problem I faced a lot when I was constantly at work and school, and it was actually affecting me more than I realized. Not getting enough produce in your diet really messes up your vitamin levels and blood sugar. My lack of nutrients on top of immense stress was literally causing me to lose hair, and it was the worst. I’ve started keeping bags of frozen fruits and veggies in my freezer, and it allows me to easily eat them with every meal. I’m obsessed.

5. You’re constantly surrounded by darkness.

If your mood suffers when Daylight Savings occurs, being in dark rooms just makes everything way worse. Turn on the lights, open the curtains, buy a light therapy box, and get outside as much as possible. Even the slightest bit of sunlight every day helps your mood and stress levels, I promise.

6. You are surrounded by toxic people and negative energy.

I used to be the worst about letting toxic people stay in my life and it was so bad for me, my energy, and my health. Making the decision to remove negative people and energy from my life was literally the best decision. I haven’t felt this emotionally light and been surrounded by such good vibes in so long. Surround yourself with people who love you and who radiate positivity. It’ll do wonders for your mood and health.

7. Everything around you is cluttered and messy.

You can’t expect to have a clear mind if your space is messy and full of stuff. It’s a huge sign, for me, that I haven’t been taking proper care of myself when my room gets really messy. You don’t have to deep clean your entire house in the middle of finals season, but making sure your desk space or kitchen or room is cleared of any visible garbage or clutter really really makes a difference in how you think and focus.

8. You aren’t getting enough exercise.

I don’t mean, hardcore, weight-loss-as-your-goal type of exercise. I mean literal body movement. If you’re sitting at a desk working all day, every day, it becomes really straining on your body and your mind. Take the stairs instead of taking the elevator. Go for a little walk once a day to get your blood flowing. Join a gym to motivate you to get moving (crazy, I know). Working out is honestly the best form of therapy for me- it helps me think clearly, and it gives me an excuse to take a break from working.

9. You don’t take any breaks.

This is so important. Working for eight hours straight seems like a productive idea, but your mind and body will just be drained without frequent breaks. Taking care of yourself can be as simple as taking a 30-minute break every few hours to eat, stretch, drink water, scroll through Instagram, clear your desk, book a flight somewhere, you get it.

10. Without realizing it, you’ve been isolating yourself from people.

This, for me, is a big red flag. When I find myself not talking to people and constantly keeping to myself, I know that something’s going on. As introverted as I tend to be, socializing is really good for my mental state, and avoiding it to do work all day long is really dangerous.

11. Your mood has made a shift in the last few weeks.

Constant stress and a heavy workload can lead to a shift in mood, especially if you suffer from Seasonal Depression. This is also a red flag for me to know that I’m not prioritizing myself. If I find myself constantly anxious and depressed, I know that it’s time to take a step back and re-prioritize myself. Your health is more important than the amount of work that you need to complete in a day, I promise. There’s always another day to finish up whatever you need to.

12. Your skin isn’t glowing as much as it used to.

You know you’re lacking in the self-care department when your skin starts to look dull and bumpy. This is what I try to avoid, being someone who grew up with really bad acne (been there, done that. Don’t wanna look back, ever). I used to neglect my skincare routine, but it only made me feel worse because neglecting my skin led to me having less than stellar skin, which led me to feel way less confident in myself, and nobody wants that.

13. You’re exhausted. All the time.

Whenever I hit a stressful period of time, I find myself unable to rest, ever. I’m constantly on edge and I can never sleep at night or even chill when I’m taking a break from doing work. This is how I know that I have to reset my routine and get back into one that prioritizes me and my health more.

When The ‘Winter Blues’ Set In

It has started. The time change has happened, making it dark by the time you get home from work.

It is starting to get colder, which makes it so much easier to go home and curl up in a blanket than to do anything else.

As the days get shorter, you find yourself losing energy to do things.

You find yourself uninterested in things you used to enjoy.

You are feeling sad, depressed even. And you may be suffering from the Winter Blues.

I get the Winter Blues every year.

I am so tired that I sleep in. When I get off work, I grab fast food, because I have no energy to cook.

I plop down on the couch and watch TV while I eat and then go to bed super early and the cycle starts all over the next day.

I constantly feel tired. I stop wanting to socialize with my friends, but then feel lonely when unloved when I don’t hear from them.

My nights become eating, binge watching Netflix and/or reading a book.

Over the years I have been able to notice when the Winter Blues has kicked in full swing.

It is usually when I look around and see I’m surrounded by take out bags.

Or when I’m crying because I haven’t heard from a friend all week, yet I haven’t wanted to text her either.

After I am able to recognize my symptoms, I am able to do certain things that help.

Get out in the sun.

Winter Blues is a thing, because of the lack of sunlight.  So when the sun is out, take advantage of it.

Go stand outside on your lunch break and soak up some sun!

Exercise.  

Exercising will boost your mood and increase your energy.  Find a workout buddy and take a class.  It is easier to skip classes if you are on your own.

But if you know you would be letting a friend down if you skipped, you are more likely to show up.

Socialize. 

If you get invited to something go. Even if you don’t really feel like it. Even if you don’t stay for the entire time.

Sometimes, just getting out the house is a good start to boost your mood.

Eat Healthy.

Even though it is 100 times easier to just pick something up on the way home from work, eating healthy will help increase your energy.

When you cook yourself instead of getting take out, you will ultimately feel better about yourself.

Get help. 

If you just can’t seem to get out of your funk, go see your doctor.

Seasonal depression is a real thing and can be treated.

Always remember, that the Winter Blues will pass. Spring will come, the sun will start shining and you will get back to your old self.

In the meantime, take care of yourself the best you can.

It’s That Time of Year Again – Here’s How To Beat Those Winter Blues

How To Beat Those Winter Blues

Well, it’s that time of year again. The Winter Blues Are Here. 

We set back our clocks, and the days get shorter and darker.

Sunshine becomes a rare luxury, and the “winter blues” start to set in.

If you suffer from these blues, also known as Seasonal Affective Disorder, you may start to feel pretty severe depression and anxiety.

You probably feel lazy and want to just sleep constantly in order to deal with these feelings.

But when the mood hits, try out some of these ideas instead: 

1. Get out of the house.  Go for a long walk, hit up a nearby bar or coffee shop. Do anything you can to fight the urge to stay inside.

2. Talk about it.  Tell someone close to you how you’re feeling. Sometimes just clearing your mind is the best cure.

3. Go on an adventure.  Plan a road trip with friends or even just by yourself to get away for a little while.

4. Hit the gym.  Nothing will boost your ego like shedding a few pounds. Try signing up for a new class like yoga to help you relax your mind.

5. Pamper yourself.  Treat yourself to an occasional massage or spa treatment. Or, bust out the lavender salts and take a long aromatherapy bubble bath at home.

6. Take a multivitamin.  Make sure you’re getting enough Vitamin D daily.

7. Try light therapy.  Get a “happy light” for your room.  These special light boxes simulate natural sunlight and can help boost your mood.

8. Turn up the music.  We all have our guilty pleasure songs. Make a playlist, crank up those catchy tunes, and dance it out.

9. Redecorate.  Get creative. Paint your room or get some fun, colorful decorations. The brighter, the better!

10. Don’t stress eat.  Because when the temperature drops is when we are all tempted to eat a little more. Fight the urge to comfort yourself with food. Your body will appreciate a healthier diet.

11. Stay optimistic.  These feelings will pass. Focus on the good things in your life, and remember that you are not alone.

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