Optimizing Wellness Your Best You
Tips on how to take control of your health by improving your immune system first:
EAT AS OFTEN AS 3 TO 6 TIMES A DAY
Good news – food is your friend! Specifically foods such as
- fresh fruits and vegetables
- cereals, pastas, and rice with whole grain and fiber
- yogurt and milk
- lean meat, poultry, and seafood
Eat 3 meals a day or 6 smaller meals each day, every day to help improve your immune health.
IT’S EASY AS C, D, E: INCORPORATE VITAMINS C, D, AND E INTO YOUR DAILY DIET
- Vitamin C is found in many citrus fruits like oranges, lemons, and grapefruit but is also found in strawberries and bell peppers.
- Vitamin E is found in nuts but also in many of the oils you use when cooking, like olive oil.
- Vitamin D is found in certain fortified foods like milk and yogurt and in fish like salmon.
GET REGULAR, MODERATE EXERCISE
You don’t need to spend hours a day on a treadmill to get the kind of exercise that will improve your immune health. Studies show you simply need 2.5 hours of exercise a week, which breaks down to around 20 minutes of activity a day. Moderate exercise includes brisk walking, raking leaves, swimming, and so on.
GO TO BED
Getting sleep might be easier said than done, but busy people can help place importance on sleep by setting aside time into their schedule for rest and relaxation. Getting 7 to 8 hours of sleep each night is best for boosting your immune system health.
CHOOSE FLAVONOID FOODS
Flavonoids are foods with antioxidants, like blueberries, bananas, and tea. Flavonoids can repair cellular damage, thereby improving health. Many flavonoids are also known to fight against aging.
Probiotics are forms of “gut bacteria” that can help control immune response. Yogurt, sauerkraut, and dark chocolate are examples of probiotic foods.