Ready your Immune System for Fall & Winter

by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

As we enter fall months followed by winter, taking care of your immune system is of optimal importance. These are the traditional cold and flu months, and we need to remember COVID is still at hand.

Let’s build up our body’s natural defense system.

Hydration is a key component. It’s not always easy getting enough water intake when it’s cold outside. I recommend drinking half your body weight in ounces of water daily.

Other things to keep your immune system healthy:

  • Get enough sleep — seven to nine hours for adults; nine to 12 hours for children ages 6 to 12.
  • Don’t run yourself down. Remember you can say “No.”
  • Get sunshine and soak in the vitamin D. It helps your body make antibacterial proteins and increases your efficiency at killing viruses and bacteria. As needed, consider a supplement (600 to 2,000 IU or international unit), but really, where is there a better place to get outside than here?
  • Up your vitamin C doses. Eat more cranberries, citrus fruits, leafy greens and bell peppers.
  • Eat a nutrient-packed diet (lots of fruits and vegetables). Immune-boosting foods: yogurt, oats and barley, garlic, shellfish, tea, beef, sweet potatoes and mushrooms.

It’s also very important to move your body; fit exercise in four to five times a week. This can be a two-for-one if you do some outside because you’ll be capturing some vitamin D goodness.

Lastly, minimize stress. The actions listed support stress relief while helping you maintain a strong immunity.