In the ever-changing world that we live in, it has now become more important than ever to make sure that we are fit and healthy. A flu season sweeps in every winter and leaves us feeling both physically and emotionally drained. There are some simple, yet effective practices that you can do in order to make your body more resilient and able to fight off foreign invades that render you ill. Here are the five most important practices you can begin implementing into your life that will boost your immune system.
GETTING QUALITY SLEEP:
A lack of quality sleep can make it difficult to recover and fight against pathogens. Through sleep, your body rejuvenates, repairs and recovers from the insults of the day. Experts recommend that we get at least six hours of quality (restful and uninterrupted) sleep every night due to our bodies’ ability to complete four sleep cycles. This will leave your body refreshed and recharged so it can take on the day. Your nightly routine should be sacred and treated like a runway rather than a launching pad. Instead of watching television or playing on your phone and then jumping in bed, begin your slumber take off by shutting down electronics at least an hour before bed, keep your lights dim in the evening and quiet your mind with a good book or connecting with your significant other
EATING DARK LEAFY
We have been told our entire lives to “eat your veggies,” but why? Eating dark leafy greens such as broccoli, spinach, kale, brussel sprouts and asparagus give you vitamins and minerals that have immune boosting properties. Your body will receive vitamins such as A, C, and K and minerals such as potassium, iron and calcium. Now if you have a hard time getting enough greens into your diet, you can try some simple tricks to make getting your veggies a habit. I always try to have a full serving of greens on each plate or when I make a protein smoothie, I will throw two good handfuls of kale into the blender. The best part about it is that you won’t be able to taste it and still be able receive all the nutritious benefits.
During winter seasons, people are not outside as much and tend to be huddled inside where illness can easily spread. Also, the height of flu season usually tends to land in February where we have now been without a significant amount of sunlight for a few months leading to vitamin D levels dangerously low. Studies have shown that there is a correlation between low vitamins D levels and immune system suppression. This has led to the theory of why a flu season even exists in the first place. With high recommendations of social distancing in effect, you can still get out and go for a walk or hike. Get outside and let that sunlight hit your skin.
Those who are fit and healthy tend to be more resilient against illness. Simply making exercise a part of your life can go a long way in keeping you feeling well. With gyms closed, we are limited to the types of workouts we can do. This leads us to the notion that we must get creative right? Wrong! You can achieve an effective workout using little to no equipment. I recommend getting yourself a good set of resistance bands, a physio ball, an exercise mat and maybe some adjustable dumbbells. This should be more than enough for you to get an effective workout that will leave your strong and resilient. In a time, where we may be bound to our homes, strength training is the best way to boost your metabolism during a time where people are more sedentary than ever before. Having higher amounts of muscle will allow you to burn more calories throughout the day even when not exercising.
DRINK PLENTY OF WATER:
One of the things that new
clients struggle to get enough of other than veggies is water. Now, we know
that we probably don’t drink enough, but the real question is why? It should be
simple enough right? It is recommended that we should drink 0.5 to 1.0 oz of
water per pound of body weight each day. So, if you weigh 150 lbs., you need to
drink 75 to 150 oz of water per day. Remember, water is essential for our
bodies to function properly. It improves brain function, assists in digestions,
removes toxins from our bodies and hydrates our bones and muscles. Sure, if you
drink more, you’ll probably be making more trips to the bathroom, but that’s how
the system works. Plus, you will probably be getting more steps as a result. Try
setting reminders in your phone to drink more or take a sip every commercial
break. You’ll be surprised how much water you end up putting down.
It is flu season and doing these practices along with washing your hands regularly, covering your mouth when sneezing or coughing and staying home if you’re sick can go a long way with limiting disease spread. Keep healthy ya’ll!