Look around out there and you will probably notice snow on the high peaks. Termination dust.
That means the end of summer is near, of course. It also means that the beginning of cold & flu season is about to start!
Below are five simple things you can do, besides washing your hands, to avoid getting sick this year.
1. Sleep
It is important that we get at least 8 hours of sleep per night. This is when our body and our cells recover from the day. It is during this time that we can rebuild our tissues that have broken down, hence fixing our weak spots.
2. Diet
Eating whole foods; focusing on fruits and vegetables, healthy fats, and lean sources of protein. Avoiding processed and fast foods is helpful since we know most fast food isn’t really “food” anyway. The other thing to avoid is sugar – this is what bacteria and cancer cells feed on.
3. Hydration
It is essential that we drink enough water on a daily basis. A good guide is to divide your body weight by 2 and make sure to drink that may ounces daily. For example if you weigh 160lbs. you should shoot for 80 ounces per day. Another easy measure is to look at the color of your urine – the goal is clear to very pale yellow.
4. Exercise
Exercise plays a role in boosting our immune system. Especially if you get your heart rate up! Try some calisthenics; jumping jacks, burpees, jump rope, to name a few.
5. Vitamin D
Vitamin D plays a crucial role in our immune system. Low levels have been associated with increased risk of acute illness, as well as many autoimmune conditions. It is essential that we get our vitamin D levels checked. Shoot for a level above 40ng/ml.
