There is a season of the year that every parent dreads… cold and flu season. It seems to me that there are 2-3 months of the year that are a constant battle to stay healthy. As a stay-at-home mom, my family is privileged to be able to avoid the daycare bugs and have a guaranteed caregiver without the pressure of missing work projects to care for our little ones. When I was a child, I would have ear infections, strep throat, colds/flu ALL THE TIME! As an adult I have made it my mission to keep my immune system and body, as a whole, prepared to knock out illness as much as possible. Here is a list of things I do for my family to keep us feeling our best and minimizing our sick downtime during these cold winter months.
Disclaimer: This is not medical advice and does not guarantee an illness-free cold and flu season!
Soup Season
The best part of cold winters is soup season! There are three soups I keep on rotation (and a few servings in the freezer!) to boost our immune systems. These soups are chock full of nutrients that will support your body’s ability to fight viruses. The more homemade, locally-grown you can make these soups, the better! I recommend altering your favorite recipe to include these steps to increase the immune-boosting properties.
Chicken Noodle Soup
My favorite way to make this soup is with homemade broth and noodles. Homemade egg noodles can be made ahead of time and left at room temperature for 24 hours or can be frozen! Making the chicken broth by boiling a whole chicken will elevate this soup drastically! After that first boil, don’t toss the scraps! Most recipes will include onions, carrots, celery, and garlic. When preparing your ingredients, save every scrap!!! That means the onion peels and whatever you chop off the carrots and celery. I keep the chicken bones and produce scraps in a freezer container until there is enough to make a batch of sipping broth. During the second boil of the scraps, let it simmer until the chicken bones are so brittle they break apart very easily. Then let it go a little longer so the nutrients from the bone marrow can seep into the broth. Strain with a cheesecloth or a fine-mesh strainer. If refrigerated, consume within a week. You can freeze for up to six months! This is great for upset bellies, boiling pasta, or to be used in future soups!
This recipe is packed full of all those yummy, good-for-you things! I add bacon as well to add to that cozy flavor. Cooking the bacon first, you can saute the onion and carrots in the bacon fat. There is generally dairy in this recipe but can easily be made dairy-free by using an immersion blender to lightly blend the beans and veggies before adding in the meat to get that creamy consistency. You can make this recipe even better by using homemade chicken stock from your chicken noodle scraps!
There are a million different variations of lentil soup! My favorite recipe includes a variety of vegetables, greens, and seasonings that target boosting your immune system. Again, I recommend using homemade broth used from scraps of other meals. I like to cook my lentils ahead of time in broth instead of water. I feel it increases the flavor.
Clean Air
Indoor air is often stagnant and harbors harmful particulates. Where do people spend most of their time, especially in colder months? Indoors. We have introduced air purifiers in our spaces and not only are our “seasonal allergies” significantly reduced, it has improved our sleep AND the quintessential smell that comes with having a long-haired dog in the house. The EPA has a LOT of resources regarding indoor air quality that can be found at this link: https://www.epa.gov/indoor-air-quality-iaq/learn-about-indoor-air-quality
We have made outdoor time a priority as well since having our daughter. In 2024, we decided to participate in the 1000 Hours Outside Challenge, which is how we met Meagan and Avery! We did not make 1000 hours, but we reached 375!!! Which is still a huge accomplishment at more than an hour a day average for the year! A common misconception is that being outside when it is cold will make you sick. While some viruses survive and replicate more efficiently in colder temperatures, it is generally due to secondary causes that illness increases in the cold months. Vitamin D is key in fighting these viruses and when you spend more time indoors, vitamin D exposure is reduced. Choosing to get outdoors in the sunshine, getting our heart rates up through play in the fresh air, has helped our family feel better all around!
A few years ago, I noticed that every time I burned candles around the house, I would get headaches. Since I made that connection, artificial fragrances have been eliminated as much as possible around our home. No more Bath & Body Works candles, Glade plug ins, et cetera. Instead, I have switched to essential oil diffusers and seasonal simmer pots. These can be customized to your personal preferences! If you have pets, make sure to read up on which oils are safe to use. Of course, there has been a big movement recently surrounding artificial fragrances due to hormone disruption and other physical symptoms. Now that we have our daughter, I am trying to be especially conscious of the chemicals present in our home.
Listen to Nature
Seasonal depression is not uncommon and the stigma of New Years’ Resolutions have created a sense of urgency and pressure around this season. However, all the signs from nature tell us to slow down. This time of year, all sorts of animals hibernate and survive on stocked resources. Why have we allowed society to dictate our natural instinct to take advantage of the lengthened darkness? Our bodies need rest and nutrients to be able to take care of itself. This is true year around but especially so when our immune systems are constantly bombarded with bacteria and viruses. We have been influenced to have certain goals set in the middle of this winter season and this has only been exacerbated by social media. New fitness routines, organizational methods, etc. can wait for spring (a time of renewal!!!). If you experience seasonal depression or S.A.D., increase your light exposure by taking a walk, opening curtains, making it a priority to get outdoors in your free time. Please seek medical attention if symptoms persist.
At the end of the day, listening to your body’s needs is the best thing you can do to combat illness this season. Ensuring you have adequate sleep, hydration, and nutrition will work wonders for powering your body! What are your favorite tried-and-true methods to survive this season?
ความคิดเห็น