Empowering Women
By Rachel Guevara
As the chill of fall transitions into winter, cold and flu season becomes a reality. For health-conscious women balancing careers, family and self-care, staying healthy is paramount. While there’s no magic solution to avoid illness altogether, focusing on boosting your immune system, maintaining a consistent exercise routine and recognizing when to rest are key to navigating this season successfully.
Boost your immune system with exercise
Regular exercise is a cornerstone of a strong immune system. Engaging in moderate-intensity workouts, like brisk walking, strength training, or a fitness class at your favorite studio, stimulates circulation and helps your body flush out toxins. Increased blood flow delivers more oxygen and nutrients to your cells, including immune cells, enhancing their ability to combat invaders like viruses and bacteria.
Aim for at least 150 minutes of moderate exercise per week. If you’re feeling pressed for time, try 20–30 minutes a day of movement you enjoy, whether that’s yoga, resistance training or a cardio session. Prioritize consistency over intensity, as overtraining can strain your immune system.
Other tips to stay healthy
Nutrition matters: Pair your exercise routine with a nutrient-dense diet rich in colorful fruits and vegetables, lean protein, healthy fats, and whole grains. Foods like citrus, spinach, garlic and ginger offer immune-boosting benefits.
Stay hydrated: Water helps maintain your body’s natural defenses by keeping your mucous membranes moist and aiding in toxin removal.
Sleep smart: Your body repairs itself during sleep. Aim for 7–9 hours per night to recharge both physically and mentally.
Reduce stress: Chronic stress suppresses your immune system. Incorporate mindfulness practices like meditation, journaling, or even stretching after a workout.
What to do if you get sick
Even with the best precautions, illness happens. If you start feeling under the weather, the most crucial thing is to listen to your body. Exercise during a mild illness, such as a cold, might still be beneficial if symptoms are above the neck (e.g., congestion or sore throat). Opt for lighter activities like stretching or a low-intensity yoga class.
However, if you’re experiencing fever, fatigue, or body aches, it’s time to hit pause. Rest is vital because your immune system is working overtime to fight off infection. Exercising during a fever or more serious symptoms can delay recovery and increase the risk of complications.
The power of rest
Rest allows your body to channel energy toward healing. Use this downtime to replenish your hydration, nourish your body with warm, comforting meals, and indulge in self-care activities like reading or watching a favorite show. Once you’re feeling better, ease back into your fitness routine gradually to avoid setbacks.
Cold and flu season doesn’t have to derail your health goals. By keeping your immune system strong through regular exercise, proper nutrition, and self-care, you can reduce your risk of illness and recover faster if sickness strikes. Stay consistent, but don’t hesitate to prioritize rest when your body calls for it. After all, true health is about balance, not perfection.
Rachel Guevara is the owner of Lift & Glitz Training Studio in Northfield, NJ. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and is a Zumba Fitness Instructor. A proud single mother of two, Rachel balances her professional and personal life with grace and determination. She earned her BA in Communications from Stockton University and resides in Northfield.
