This time of year is the worst time to get sick as we are all so busy, however it is when our immune systems are the most vulnerable as we tend to eat unhealthy, be in contact with more people, sleep less and exercise less.
Take these five steps now to avoid feeling run down and getting sick over the holidays.
1. Exercise
2. Healthy eating
3. Supplements
4. Sleep
5. Positive mental attitude
Exercise at least 30 minutes a day, a minimum of 3 times a week. When you exercise, it releases hormones to improve your mood, reduce stress, help you sleep better and is good for you body. No excuses!
Healthy eating: It may be tempting this time of year when you are around extra food and sweets -- but remember that the better you eat, the better you will feel.
Depending on what you eat, it will either increase or decrease the inflammation (pain) in your body.
Foods that increase pain/stress: Processed (white) grains, sugar, dairy, grain fed meats, trans fats, vegetable oil
Foods that decrease pain/stress: Vegetables (especially green ones), fruit, wild fish, grass fed meats like venison
Cutting out the sugar in your diet is the same as increasing your Vitamin C consumption… it helps your immune system!
Supplements: The majority of us don’t receive the nutrients we need from food alone. You should supplement your diet with at least Multi-vitamin, Fish Oil, Magnesium and Vitamin D.
Multi-vitamin 1-3 multivitamins a day
Fish Oil Anti-inflammatory
Magnesium helps to increase energy and metabolism
Vitamin D helps boost the immune system, typically you get it from the sun
Sleep: Stick to the same sleep schedule every night. Even on weekends, wake up around the same time you do during the week and take a short nap later in the day if you need to. It is critical to get 6 – 8 hours of dark, uninterrupted sleep.
Positive mental attitude: Mental stress = physical stress. Holidays can get stressful, keep your thoughts positive.
Exercise, eat healthy, sleep well, think positive and have a very happy holiday season!
