This time of year it is especially important to keep up on our immunity. While some of us are still working from home, getting out and getting to be in social settings can put anyone at risk to pick up a cold or virus. But how can we stay on top of feeling great and keeping our training consistent?
We have all been doing a great job of being proactive with hand washing, using hand sanitizer and wearing masks. But what about keeping healthy on the inside?
Here are 4 tips to stay on top of your health:
The Importance of Sleep
How much sleep do you get each night? Every adult should be getting 7-8 hours of sleep a night. With adequate rest you continue to build your natural immunity.
Benefits of sleep include:
Body repair caused by stress
Reduces Inflammation
Improves Executive Function
Keeps your heart healthy
Improve your bedtime routine! Before you rest your head on your pillow, try these tips to promote better quality of sleep.
Reduce screen time up to 2 hours before bedtime.
If reducing screen time is just not possible, start wearing orange, yellow or brown lens tint glasses 1 hour before bedtime.
Magnesium to aid in relaxation (consult your doctor before adding any supplementation)
2. Keep Up with your Hydration
Water is important for aiding in the functioning of all of your organs. As well as supporting the optimization of your immune system. When working on increasing your water intake, plan it into your day by having a bottle filled in your refrigerator or freezer.
Water helps to attributes to regularity in your GI as well as lubrication throughout joints.
Make it a priority in your planning so it becomes a healthy habit and lifestyle choice. Clear water will always be the best choice over caffeinated or sugary beverages.
Keep a water bottle with you during the day!
Oder water with your meals - less empty calories, and saves money.
If this is a new focus for you, add a little each day to not make it a chore that is overwhelming.
If you are feeling snacky, start with a glass of water. Thirst can be mistaken for a food craving.
3. Add more healthy fruits and vegetables to your nutrition plan!
We all know that fresh fruits and vegetables are good for us. Take a moment and think about how you already incorporate these into your daily nutrition. Great for meals and snacks. It might be time to add a little more.
These foods are packed with vitamins, minerals and fiber to maintain a healthy gut and strengthen the immune system.
The next time you are in the produce section, grab a range of in-season, colorful fruits and vegetables.
4. Exercise
There is a time to rest and a time to move, when you are under the weather. Some movement is better than no movement. For example, when you feel like you are out of the woods from a fever or chest congestion, change your planned run to a walk. Lower impact movement will help on your road to healing.
Focus on at least 30 minutes of exercise a day, minimally. Consistent exercise will strengthen your body which will help to respond to attacks on your immune system.
In closing, making changes in moderation will help them to become positive changes.
When looking to reduce stress to create habits that ensure quality of sleep and increased immunity, you want it to be a comfortable change that works best for you. We are all individuals and the way it looks for someone else may look different for you.
Best wishes in your journey to a happy and healthier you.
Comments