Healthy habits are the foundation of long-term wellness
When selecting the right vitamins and supplements for your individual needs, it is important to remember their proper role within a balanced lifestyle. Vitamins and supplements can certainly give your immunity a boost, but they can’t make up for an unhealthy lifestyle. If you find yourself regularly fighting illness, consider the following areas of your life, in addition to pursuing vitamins and supplements:
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1. Wash your hands frequently
The best way to reduce the spread of germs is to wash your hands throughout the day, with soap and for at least 20 seconds. The CDC has a comprehensive guide on when and how to wash your hands effectively, but one helpful tip is to hum “Happy Birthday” from start to finish twice while you’re scrubbing to make sure you hit 20 seconds. These habits could save your life.
2. Eat healthy
Make sure your diet is varied and well-balanced. The goal is to consume lots of vitamins and minerals without too many calories from sugar and fat. Many people eat excessive amounts of calories from sugar and fat without meeting the body’s needs for essential vitamins and minerals. Foods that have high ratios of nutrients to calories are known as “nutritionally dense.” Try incorporating more foods like kale, collards, quinoa, and butternut squash that are naturally high in nutrients in order to support your immune system. Keep your body healthy and strong.
3. Exercise regularly
Exercise often, especially if you are sedentary at work. We recommend Yoga even for beginners. This will help clear you mind and help with the stress of your day.
A daily workout is ideal, but don’t rush into it. If you are beginning a new workout routine, be sure to ease yourself into it to avoid injury and any unnecessary stress. Overworking yourself can actually lead to a decreased immune function. Another tip: choosing an activity you enjoy will help you stay committed to your routine. Social activities like hiking in the woods, going for a swim, walking your dog, or playing sports can also provide the added benefits of elevating your mood and forming close bonds. Stretching will help you stay young and healthy.
4. Prioritize quality sleep
Experts recommend that adults sleep 7-9 hours per night to maintain optimum health. If falling asleep is an issue for you, try setting a simple, calming routine before bed. You should also try to avoid the bright light emitted from computer screens for two to threes hours before bed.
A lack of adequate sleep can impact mood, decrease immunity, and even cause overeating. Getting to bed early can also help you wake up early, to enjoy more sunlight and provide the body with crucial vitamin D.
If you are trying to lose weight did you know that lack of sleep will hinder your results and hard effort. Be sure to get your rest!
5. Avoid cigarette smoke and excessive alcohol
“Toxin” has become a buzzword in the world of natural health, but there are some habits that are clearly unhealthy. Cigarette smoking and drinking alcohol in excess both pose serious risks to the immune system. While some alcohol in moderation can actually have health benefits, overdoing it weakens the immune system.
Staying healthy is fundamental to being a happy, productive individual. Unfortunately, science is still on the hunt for the “cure for the common cold.” Common sense can help out, while we’re waiting. Get the basic nutrients your immune system needs - whether from a healthy diet or from supplements, and always remember that a balanced diet, exercise, and adequate sleep are key to keeping your immune system in check.