Sick Season

Photo of our little sick man - don’t look too closely at the boogery nose lol

Not sure about you, but we've had our first hit of illness in our house. I had a cold about a week and a half ago – not a big one, just some congestion. However, now Remy has something full blown. He sounded rough on Thursday - worse on Friday, and this weekend he was really down and out with some low-grade fevers and lots of snot. With Alex traveling lots in the next several weeks, I did my best to do a little self-care and prep this weekend. I'm so grateful that he pushes me to do things for myself while he is home. I hope you are all staying healthy!

Here are my top tips for staying healthy during this sick season:

1. Prioritize Nutrient-Rich Foods:

One of the most effective ways to boost your immune system and fend off illnesses is by focusing on nutrient-rich foods. Vitamins and minerals play a crucial role in supporting your body's defense mechanisms.

• Vitamin C: Foods like citrus fruits, bell peppers, strawberries, and tomatoes are packed with vitamin C, which is renowned for its immune-boosting properties. Try incorporating these colorful fruits and veggies into your meals to keep your immune system strong.

• Zinc: Zinc is another essential nutrient that supports immune function. Foods rich in zinc include oysters, beef, poultry, pumpkin seeds (perfect for the season!), and oats. These foods can help fortify your defenses against illness.

Toddler-Friendly Serving Tips: For toddlers, you can prepare vitamin C-rich fruits like oranges or strawberries in bite-sized pieces or with a fun cut out stamp or knife. Bell peppers can be sliced into strips and served with a favorite dip. For zinc, consider incorporating lean meat like chicken or turkey into their meals. Pumpkin seeds can be sprinkled on yogurt, and oats can be part of a delicious oatmeal breakfast (or make your own granola with both! I recently made this recipe with pepitas and it’s delish!).

2. Stay Hydrated:

Proper hydration is a cornerstone of good health, and it's particularly important when you're fighting off an illness. Staying well-hydrated helps your body function optimally and supports recovery.

• Make sure to drink plenty of water throughout the day. Herbal teas and clear broths are also excellent choices to keep you hydrated and provide comfort when you're feeling under the weather.

• Avoid overindulging in caffeine and alcohol, as they can lead to dehydration. Opt for water and hydrating beverages instead.

3. Support Your Gut Health:

A strong immune system often starts in the gut. Probiotic-rich foods can help maintain a healthy gut microbiome, which is closely linked to immune function.

• Yogurt, kefir, sauerkraut, and kimchi are excellent sources of probiotics. Consider including these foods in your diet regularly to support your gut health.

• Don't forget to include fiber-rich foods such as whole grains, legumes, and fiber-rich vegetables. These foods nourish beneficial gut bacteria, contributing to overall well-being.

Toddler-Friendly Serving Tips: For toddlers, yogurt and kefir can be served as snacks or added to smoothies. Sauerkraut and kimchi may not be kid-friendly due to their strong flavors, but you can introduce them to milder fermented foods like yogurt.

4. Practice Good Food Safety:

Preventing foodborne illnesses is crucial, especially when your immune system is working hard to keep you healthy. Proper food safety practices can help you avoid unnecessary health risks.

• Always wash your hands thoroughly before handling food, and make sure to clean and sanitize kitchen surfaces regularly.

• When preparing meat and poultry, ensure that you cook them to safe temperatures to eliminate harmful bacteria. Use separate cutting boards for raw meat and produce to prevent cross-contamination.

5. Get Adequate Rest:

Quality sleep is a cornerstone of a healthy immune system. Prioritize rest to allow your body to recover and repair.

• Aim for 7-9 hours of quality sleep per night, and create a sleep-friendly environment that encourages relaxation.

• If you're not feeling well, listen to your body and rest as needed. Adequate rest can speed up your recovery and help you bounce back sooner.

6. Consider Supplements Wisely:

While a balanced diet should provide most of the essential nutrients your body needs, there are situations where supplements may be beneficial. However, it's essential to consult with a healthcare provider or registered dietitian before taking any supplements.

• Vitamin D and zinc are two supplements that are often discussed during the sick season. Consult with a healthcare provider to determine if you have specific deficiencies that require supplementation.

Remember that a healthy lifestyle encompasses more than just your diet. Regular exercise, stress management, and good hygiene practices also play vital roles in staying healthy during the sick season. Lastly, sometimes getting sick is inevitable, even if you're doing all the “right” things, so don’t be too hard on yourself!!

Keep washing those hands, friends!!