It's time to winterize yourself! Here are some tips to keep you healthy through the cold and flu season...
-Diet, exercise & hygiene are especially
important during the winter months.
-Cold & flu season is at their peak, we are
less active outdoors, and the cold overcast weather can get the best of us.
-Today we will cover ways to boost the immune
system as well as elevating your mood and keeping your body rejuvenated during
these stagnant months.
1. Foods that provide essential sources of
vitamins and nutrients to boost the immune system
Vitamin C: Production of white blood cells and
helps to fight of viruses and bacteria & aids in absorption of Iron
Food sources: Citrus fruits (Oranges, Guava,
Kiwi, Grapefuit), Strawberries, Cantelope, Red/Green Sweet Pepper, Tomato-based
Vegetable Juice, Brussel Sprouts
Vitamin E: Aids in producing certain
antibodies to destroy bacteria
Food sources: Nuts, seeds, vegetable oils,
whole grains
Vitamin A: Also helps in production of white
blood cells and defending infections via the intestines. Vit A is produced by
Beta-Carotene
Food sources: Whole milk, whole eggs, liver,
fortified foods (Beta-Carotene sources: Orange fruits and vegetables i.e.
carrots, mango, sweet potatoes)
Vitamin B6: Helps produce Hemoglobin (fun word),
a component of red blood cells that provides oxygen to the tissues of the body.
Also needed for protein metabolism and cell growth.
Food sources: Fortified cereals, beans, meat,
some fruits/vegetables (
Other essential nutrients: Zinc, Protein,
essential fatty-acids (Omega 3’s found in fish and flax), also garlic and
onions.
Vitamin D: Promotes calcium absortion &
bone growth, but also helps in neuromuscular and immune function and
inflammation.
Food sources: Few foods provide adequate
sources of Vit D, sun exposure is the highest source while still unsafe for
long periods of time. Fish oils, liver, cheese & egg yolks are the best
choices. Supplements can help to meet RDA- best to take Vit D supplement with
Fish oil.
Antioxidants: Vitamins, minerals, and other
nutrients that protect and repair cells from damage caused by free radicals.
Many experts believe this damage plays a part in a number of chronic diseases,
including hardening of the arteries (atherosclerosis), cancer, and arthritis.
•Green tea is great source for antioxidants.
Recommended 5-6 cups/day, 1-2 cups/day sufficient amount.
•Berries and Fruits (blueberries, cherries,
cranberries, crowberries, bilberries, black currants, strawberries, raspberries
and blackberries) , apricots, dates, grapes, kiwi, oranges, peaches, pineapple,
pink grapefruit, plums, pomegranates, prunes, raisins, red apples. Dried fruits
are also sufficient.
•Vegetables such as Broccoli, spinach, carrots,
potatoes, artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce,
sweet potatoes, squash, pumpkin, collard greens, kale, tomatoes.
*Kale Berry smoothies are gaining popularity.
Many feel healthier and more energized after having just one kale berry
smoothie a day. You can also add protein powder if needed.
•Spices & Herbs: Cinnamon, oregano,
turmeric, cumin, parsley, basil, curry powder, mustard seed, ginger, pepper,
chili powder, paprika, garlic, coriander, onion and cardamom. Herbs include
sage, thyme, marjoram, tarragon, peppermint, oregano, savory, basil and dill
weed.
•Cereals, Nuts, Legumes
2. Nutrients & Herbs to enhance mood and
mental functions:
• Protein
• Vitamins B, C, D
• Omega-3 Fatty Acids
• Lavender/Citrus/Chamomile/Ylang Ylang
• Valerian Root
• St. John’s Wort
3. Other regimens and remedies:
• Less coffee/alcohol, more water and
electrolytes
• Sleep
• Exercise, especially cardio
• Deep breathing to decrease stress, improve
oxygen levels
• Massage boosts immune system
• Washing hands frequently & properly
• Keep hands away from face
• If something doesn’t feel right, STAY HOME
Happy Winter, Stay Healthy!
transferred- original post date 11/12/2014
