I hope your December is off to a fantastic start and that you are carving out some “you” time to enjoy your favorite activities during the holidays! Giving yourself the gift of good health is a great way to start … and I’ve got some tips for you today on boosting your immune system NATURALLY.
BONUS: This has a spillover effect to pretty much every area of your health, including your mood! And all of these things can make a difference for everyone in your family.
✓ STEP 1: Eat A Diet Based In WHOLE FOODS (& keep your gut happy)
There are entire books written on this topic! In a nutshell, try to make WHOLE foods the center of your diet. Especially plant-based foods like fruits, veggies, nuts, and legumes, which are packed with micronutrients and fiber that help your body defend itself.
Your gut microbiome is a major player in your immune system. You can help keep it healthy and happy by eating enough fiber as well as bolstering it with fermented foods like yogurt, sauerkraut, naturally brined pickles, and kefir!
✓ STEP 2: Watch Your Sugar, Sugar.
Too much sugar can suppress your immune system. This is just one reason why experts say to limit your added sugar intake to less than 10% of your daily calories. (NOTE: this doesn’t include naturally occurring sugar like the kind found in fruit or dairy products).
What that looks like, according to the American Heart Association:
→ For men: no more than 9 teaspoons (36 grams) a day.
→ For women, the number tops out at 6 teaspoons (25 grams).
This adds up fast!
Just as an example, a 12-ounce (355 ml) can of regular soda contains 8 teaspoons (32 grams) of added sugar.
You also should aim to steer clear of processed foods that come in a bag, box, or can and have a long list of ingredients.
✓ STEP 3: Get (and stay) Fit!
Most people should shoot for 150 minutes of moderate exercise (like brisk walking, bicycling, jogging, swimming, Alpha Fit Boot Camp, etc.) every week.
This matters for your immune system because it can help reduce inflammation (which is linked to illness and disease) PLUS promote the healthy turnover of immune cells in your body!
✓ STEP 4: Drink Water
Need another reason to make sure you’re getting enough water each day?! Dehydration can actually make you more susceptible to illness!
Exactly how much water you need is constantly being debated, but the Institute of Medicine recommends an overall fluid intake each day:
Men: 131 ounces (3.9 liters), 13 cups (about 3 liters) of which should come from beverages
Women: 95 ounces (2.8 liters), 9 cups (about 2.1 liters) of which should come from beverages.
✓ STEP 5: Get Your Shut-Eye
Sleeping less than 6 hours a night is linked to a higher likelihood of coming down with a cold.
(PLUS: getting enough sleep is also linked with less stress and fewer food cravings.)
✓ STEP 6: Find time to relax.
Long-term stress can create imbalances in the way your immune cells work … and appears to even SUPPRESS the immune response. Make some time to stop and smell the roses (Or go out and look at holiday decorations!).
✓ STEP 7: Should You Take Supplements?
Many supplements (vitamins, minerals, herbs, etc.) may help boost your immune system … but if you’re thinking of taking them, be sure to check with your doctor first.
This is especially important if you have any health issues or take prescriptions.
As I mentioned above, all of these things affect far more than your immune system.
They also play a role in your results, your energy, AND your mood!
A few years ago I remember seeing a chart of “burpee equivalents” for food. Do you remember it? A cookie = 141 burpees, a small meatball sub = 402 burpees, a Big Mac = 506 burpees…
Do you love “hacks” when it comes to fitness and health? I know I do! Well, these fruits and veggies below can help power up your workouts and recovery in a big way …And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!
Shocking stat! Only 1 out of every 10 people eat enough of this food group … Even though these foods help keep your heart healthy … your skin glowing … your energy high … your hormones balanced … and your tummy happy.
Raise your hand if you love a “how am I doing?” quiz. (I know I love them!) I’ve got a little fitness & health self-audit for you today to help keep you on track with your healthy habits. This can be a good self-check to see if you need to double down on your healthy habits after the past few months.