As everyone starts to stock up on hand sanitizer and tissues in preparation for flu season, it is important to remember that healthy eating during cold and flu season is essential to avoid getting sick. It is always important to get the daily requirement of essential vitamins and minerals by eating a balanced diet following MyPlate guidelines, but the next few months call for extra nutrient-packed defense systems! When the body is healthy inside and out, it has an easier time fighting off infection. In order to prepare the best protection, it is important to remember that staying healthy doesn’t end at the dinner table. In order to boost your overall health, remember the following tips:
Get plenty of rest. Sleep is important for all ages and the proper amount can directly influence how you feel as well as daily performance at work or school. The Center for Disease Control recommends that adults get 7-8 hours of sleep each night, while school-aged children get at least 10 hours of sleep.
Eat a well-balanced diet. Incorporating fresh fruits and vegetables into meal and snack time provides immune boosting nutrients that help shield the body from infection. Get some snack-spiration here.
Exercise regularly. If exercise hasn’t found a home in your daily routine, try to make room for it gradually. It is best to aim for 30 to 60 minutes of aerobic exercise daily. It is important to never get discouraged if you get off track with your exercise routine. It is never too late to restart your journey to a healthy and happy you!
Decrease stress. Work, traffic, family, house work… it all adds up and without an outlet, the body runs on overdrive and the stress can be an additional avenue for a sickness to form. Try to find 5 to 10 minutes each day upon waking and/or before bed to meditate or take self-reflection time to de-stress. If you have additional time, try incorporating some yoga or balance poses.
Cut back on unhealthy habits. It isn’t time for New Year’s resolutions just yet, but it is the perfect time to cut back on bad habits. Try to make one simple healthy change over the next 30 days. Some examples: read for 30 minutes every day, try a new fitness class, have a fruit and vegetable with every meal. It takes about 20 to 30 days for a habit to form, so you will be well on your way to a healthier you just in time for the holidays!
Over the next 30 days, challenge yourself to make one, maybe two simple changes that will aid in a healthier & happier you. Here is a short video for some inspiration: Try Something New for 30 Days. Share your 30 day small changes with us on Facebook, Twitter or Instagram and stay healthy this flu season!