As we head into the new year with the cold winter weather, you may be wondering how to keep your immune system working at its best. Here are 3 ways to help aid your immune system this time of year.

Getting Proper Rest

Studies show that lack of proper sleep can negatively affect your health. Lack of sleep may even affect how well your body recovers after you’ve fallen sick. An average adult needs 7–9 hours of sleep a night.

Tips for a good night’s sleep:

· avoid late-night snacks and caffeine
· turn off any screens that are overstimulating to the brain
· create a nighttime routine to follow each night

Staying Active

Staying active during the winter months can be tricky. Whether you are able to take a walk, use a stationary bike at home, or get some stretching in, it’s important to get your heart rate up in a comfortable way. A sedentary lifestyle will decrease your body’s ability to fight off sickness.

The Southern Maine Agency on Aging offers Matter of Balance and Tai Chi classes. These classes can increase strength, help with balance, and mental well-being. Keep an eye out on our website for future programming.

Fueling Your Body

The last step in making sure your body is ready to fight off any sickness this winter is to fuel it with nutritious foods. Keep in mind the main macronutrients: carbohydrates, proteins, and fats. You want to make sure you are getting the recommended amounts of each for your body to complete normal body processes. That is: 45–65% of daily calories from carbohydrate sources; 10–30% of daily calories from protein sources; and 20–35% of daily calories from fats.

There are also vitamins and minerals that we need in smaller amounts that can enhance our immune system. These include vitamin C, vitamin E, vitamin A, folate, and probiotics.

• Vitamin C: found in citrus fruits, berries, bell peppers, and broccoli

• Vitamin E: found in broccoli, almonds, and sunflower seeds

• Vitamin A: found in broccoli, carrots, sweet potatoes, and other leafy greens like spinach

• Folate: found in leafy greens, beans, and nuts

• Probiotics: found in yogurt

The main takeaway is to fuel your body to make sure it’s getting enough food, while also focusing on whole foods like fruits and vegetables to get key vitamins and minerals.