Why You Really Need to Pay Attention to Hydration During Winter

You may feel less thirsty, but that doesn’t mean you should be drinking less water.

5 Ways to Keep Immunity Strong During the Winter Holidays

It’s that time of year when we’re waking up in the morning and almost expecting to start the day feeling a little run down. Between the holiday madness, the colder temperatures, and the cold and flu season, it’s more important than ever to give our immunity some much-needed love. Let’s begin with a quick explainer on the immune system: It’s a complex network of organs, tissues, cells and antibodies that serves to protect the body from infection. When the immune system is healthy, it’s primed and ready to attack any type of foreign invader (bacteria, virus, pathogen, parasite) that crosses its path. However, when the immune system is weakened, it’s not as capable of fighting off germs. As a result, the body signals us to let us know something is wrong. These signals can be anything from feeling sluggish, to coming down with a bad cold, recovering slowly from a wound or being diagnosed with a more troublesome condition. The promising news is that there are a number of holistic ways to recharge the body’s defense system. Yes, vitamin C is a biggie. Consuming foods that are packed with this antioxidant (oranges, grapefruit, kiwi, strawberries, broccoli, tomato juice, and red and green peppers, to name a few!) have been shown to help reduce the length and severity of the common cold, reduce inflammation and support your skin’s barrier—the body’s first line of defense. Yet there are other vital nutrients and essential lifestyle strategies that can strengthen your immunity during the upcoming winter season. Read on for five simple ways you can keep your immune system healthy and strong this season. 5 Easy Steps to Stronger Immunity Eat Mushrooms This is the kind of fungi you want in your life! After all, mushrooms offer two types of B vitamins: Riboflavin (an antioxidant which encourages the immune system to function properly) and niacin (which bolsters the immune system by reducing inflammation in the lungs). Plus, this tasty meat substitute provides selenium, another antioxidant, and copper, an essential nutrient that helps the body produce red blood cells and maintain immunity. One study published in the Journal of the American College of Nutrition discovered that cooked shiitake mushrooms—a dark colored, earthly-flavored mushroom that is used in traditional Chinese medicine—could enhance the immune system. If you love stir-fry meals, try making this Sauteed Shiitake Mushrooms with Ginger and Watercress. For a savory snack, whip up these Stuffed Mushrooms with Broccoli Rabe and Farro. Consume Quercetin A flavonoid (a colorful phytonutrient compound) found in numerous fruits and vegetables, research has been uncovering the multiple benefits of quercetin, including its antioxidant and anti-inflammatory properties. Some research has reported that quercetin was shown in both animal and lab studies to inhibit various viral infections. Look for quercetin in plant foods, such as onions, shallots, fennel, red apples, grapes, berries, citrus fruits, leafy greens, green and black tea (OK, and even red wine!). Get Your Vitamin D When the days are shorter during the winter months, your body is likely lacking in the sunshine vitamin … which means your immunity could take a hit. According to one study published in the journal Nutrients, a research team from Belgium concluded that there’s an “indisputable relation between vitamin D and the immune system.” The Food Science & Nutrition review also noted that this fat-soluble vitamin (which the body naturally produces when the skin is exposed to sunlight) has been shown to reduce the risk of viral diseases. Keep in mind that vitamin D can only be found in select foods, such as fatty fish (like salmon, tuna and mackerel, all of which are loaded with anti-inflammatory omega-3s), egg yolks and fortified beverages and cereals. While it’s highly unlikely to suffer from toxic levels of vitamin D (a 10-year study of more than 20,300 adults found that only one patient dealt with clinical toxicity), a vitamin D supplement can interact with certain medications, so check with your physician before taking the over-the-counter form. Exercise Sweating it out can actually help your immune system run smoothly. The National Institutes of Health’s Medline Plus lays out a few possible theories as to why regular exercise may be an effective way to support immunity. It’s been speculated that working out may aid the lungs and airways by flushing out bacteria. It can also cause positive changes in antibody levels and white blood cell count (these cells belong to the immune system to help fight infection) and may help the body ward off bacterial growth. It’s no secret that physical activity has the ability to lower stress hormones, and studies indicate that chronic stress can lead to elevated inflammation levels, ultimately wreaking havoc on immune function. So, whether you prefer stepping onto the yoga mat or bouncing around in a HIIT workout, your sweat session can make you stronger—both on the outside and inside. Say “Om” And speaking of ways to lower cortisol levels, better known as the stress hormone, consider becoming more mindful. A comprehensive review published in the Annals of the New York Academy of Sciences found possible links between mindfulness meditation and certain markers connected with inflammation and cell-mediated immunity (a type of immune response that does not involve antibodies). Not sure where to begin? Try one of these guided meditations that may help you drift off to sleep faster—a double whammy since catching quality shut-eye is another proven immune booster! Take Your Passion for Nutrition and Wellness Knowledge to the Next Level If you love learning about how foods and healthy habits can impact your immunity and total wellness, imagine how great it would be to learn and share this knowledge as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak

Warm Up With 5 Hot (and Healthy) Drinks

For those of us who mark the change of seasons with food (doesn’t everyone do that?!), we get extra excited when the weather shifts from hazy, hot, and humid to sweater weather.  There’s something about fall that just brings on the warm and fuzzies. The moment there’s a little chill in the air, not only does it mean cute layers, but also apples, pumpkin spice, and all the other glorious bounties of autumn. We’re definitely pumped for pies and savory stews—but it’s the steamy drinks that make us feel the coziest.  While every coffee shop you come across will be featuring their PSLs, there are seasonal drinks you can whip up at home (with a lot less sugar!). We’ve rounded up five of our fave healthy hot drinks for you to enjoy all autumn and winter long.  5  (Healthier) Hot Seasonal Drinks Homemade Hot Apple Cider There’s nothing mysterious about making the perfect cup of apple cider—it’s more about the sum of its parts. The trick is to make it with several different types of apples (gala, golden delicious, McIntosh), to help balance the flavor. Let it simmer on your stovetop and enjoy!  Apples are rich sources of vitamin C, potassium, magnesium, and polyphenols. The major polyphenols in apples, known as proanthocyanidins, may help prevent cancer and have been shown to protect against heart disease  Check out this delicious Homemade Hot Apple Cider recipe. RELATED: 14 Easy Apple Recipes Masala Chai Chai is easier to make than you’d think (and we’re not talking about the sugary pre-made mixes). There are many ways to make chai, but masala chai (masala refers to the spices) with ginger, cinnamon, peppercorns, clove, cardamom, and fennel is incredibly warming. All of these spices are good for digestion, but ginger in particular has been studied extensively for its anti-inflammatory benefits.  This drink is an antioxidant powerhouse. Cardamom has been found to increase levels of glutathione, the master antioxidant in the body, which has powerful anti-aging benefits including improved skin elasticity and decreased wrinkles. It’s no secret that cinnamon packs some major health benefits too. It reduces inflammation, improves memory and attention span, and helps to regulate blood sugar.  Try this yummy Masala Chai recipe and warm up in a hurry.  Turmeric Latte Turmeric is only getting more popular—and for good reason. This power-spice gives anything you combine it with a lovely orange-yellow glow, with an earthy, peppery flavor. Turmeric is filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It also aids in digestion, improves liver function, and may alleviate pain. And if you need any more reason to love turmeric, this latte is also a delish warm beverage you can turn to on days when you’ve really gone too far with the coffee.  Our turmeric latte comes together in a flash, and tastes great in cooler weather too. The extra kick of cayenne pepper not only adds flavor, but has also been found to boost metabolic activity and energy expenditure.  Mix up our original Turmeric Latte Recipe and enjoy those warming, golden benefits with every sip. Pumpkin Spice Latte Imagine how much better this ubiquitous coffee shop fave could be if you had total control over the ingredients. Pumpkin (one of our favorite seasonal veggies) contains vitamin A, potassium and fiber. It’s also loaded with vitamin C, which is critical for supporting the immune system. We like this PSL version from the Minimalist Baker that includes coffee or espresso, along with coconut milk, pumpkin puree, spices, and maple syrup.  Nutmeg, allspice, and clove scream cozy but also help boost the nutrient profile of this classic fall drink. Nutmeg has antidepressant properties and has been shown to alter neurotransmitter activity and increase dopamine.  Allspice contains the compounds eugenol, quercetin, gallic acid, and ericifolin, which have antibacterial, anti-inflammatory, and anti-cancer properties. Say that 10 times fast! Clove has greater antioxidant and antimicrobial activity than other spices. Get the ultra-cozy Pumpkin Spice Latte recipe here. RELATED: This Pumpkin Spice Has a Secret Ingredient Coconut Hot Chocolate Chocolate and coconut—the perfect combination. When you’re looking for a little indulgence, try this creamy coconut hot cocoa. Coconut milk, cocoa powder, dark chocolate chips, vanilla extract, and a dash of maple syrup are all you need to make this sweet treat. Top it with some non-dairy coconut whipped cream and a sprinkle of super-healthy cinnamon. You’ll get antioxidants from the dark chocolate and an added bonus of iron, magnesium, and potassium with the coconut milk. Get this indulgent Coconut Hot Chocolate recipe here. Drink and Eat Your Way to Good Health—And a Great Career! If learning about how the nutrients in food affect your health and wellness gets you excited, we invite you to check out our Become a Nutrition Coach certification and community. You’ll get everything you need to learn all about nutritious eating so you can live your best life, and help others live theirs too.  Request a no-obligation sneak peek into the Become a Nutrition Coach program here. We look forward to meeting you. (Images: Shutterstock)