As the wind picks up and signs of colder weather appear, I like to think of my body as a ship preparing for a storm. “Batten down the hatches” I say to myself. I have myotonic dystrophy so this time of year can be challenging.
The more I prepare for weather changes, more indoor time, exposure to larger crowds of people, and the emotional turbulence I often feel during the holiday season the better shape I’ll be come spring. I haven’t always thought much about immunity. But a few years ago, I took a qigong class (qigong is an ancient Chinese practice similar to tai chi with greater emphasis on health and well-being) and the instructor turned my attention to the winter seasonal changes. He reminded the class that our bodies, like nature, slow down and require rest, dormancy, and extra nourishment.
That got me thinking and now I follow a checklist of immunity boosters. Here’s a sample.
Get a vaccine. The first order of business is a flu vaccine. My progressive neuromuscular condition impacts my respiratory muscles so the effects of a flu, or seasonal cold, are far more serious than for the average person. So far, I’ve never had an adverse reaction other than a little ache in my arm muscle, which is acceptable. I’ve also maintained two pneumococcal pneumonia inoculations—Prevnar 13 and Pneumovax 23—on the advice of my neurologist.
Eat warmer meals. I prepare more hearty foods like soups and stews made with seasonal veggies such as winter squash, cauliflower, broccoli, wild mushrooms, turnips, Brussel sprouts, and sweet potatoes. Eating a warm meal with a variety of protein, carbohydrates, and other nutrients helps keeps me warm and satiated.
Switch to hot drinks. Instead of iced tea in the afternoon, I switch to drinking several cups of warm herbal teas throughout the day using spices like cinnamon and ginger, which may stimulate the immune system, or turmeric, which may help combat cold and flu.
Exercise. If it’s too wet, windy, or chilly, I’ll skip a walk outdoors and head to the gym. Or, I’ll pop in a qigong video to follow at home. Keeping my body moving all year long is essential, but I usually need a little extra motivation in the winter. My go-to motivator is disco music. The minute I hear an old 70s dance tune, I can’t help but move my body to the beat. After 15 or so minutes I’m feeling warmer, less sluggish, and happier. If I’m traveling, I rely on my repertoire of seated exercises like upper body twists and arm raises.
Get adequate sleep. To ensure a deep sleep, I soak in a hot bath with essential oils like lavender or vetiver, which help me feel relaxed and calmer. I wind down at least an hour before bedtime, which includes turning off the television and computer. I stop eating and drinking at least three hours beforehand. I avoid both alcohol and sugar, which tend to wreak havoc on my sleep cycle.
Don’t overdo the social life. During the months leading up to the holidays, I often get a flurry of invitations to concerts, parties, and shopping adventures. In the past I would overbook and have to cancel. Now I know better and try to limit my engagements. If I plan to attend one function on a day, I don’t schedule anything for the next day.
Stress less. I choose events and activities selectively. They need to be uplifting and energizing. Being in uncomfortable situations or around negative people is draining and negates all my immune-boosting efforts.
Eating well, exercising, getting adequate sleep, and reducing stress are critical for me and others with chronic neurologic conditions. We need to steer our rudders safely so it’s smooth sailing throughout the season.
