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Immune-boosting tips for Winter

Winter is upon us and during this chilly weather, it’s easy to catch a cold or flu. It’s also easy to forget the basics when lifestyles have become as busy as they are these days, so we’ve compiled some research that the Mayo Clinic and Michigan State University have outlined that can help to remind (and hopefully motivate) you to boost your immune system.

Maintain a healthy weight

A balanced eating plan (thereby allowing you to maintain a healthy weight) allows your body to stay well-fueled and helps to keep your immune system functioning properly. Five to seven servings of fruit and vegetables daily are recommended to provide immune-boosting vitamins, minerals, and antioxidants. The Mayo Clinic suggests that “a serving of fruit is one medium piece of fresh fruit, one cup of berries or melon, or one-half cup of canned fruit packed in its own juice. A serving of vegetables is one-half cup cooked or one cup raw”, and that its best to get these nutrients from food rather than vitamin or mineral supplements. Also remember to drink plenty of fluids throughout the day (plain water is best).

Prevent the spread of germs

Washing our hands is a given when it comes to spreading germs- Especially before you eat! Good hygiene is a necessity to mitigate the negative effect that germs have on our immune systems, and it’s more than just our hands that collect them. Remember that the produce that you’re cooking with, as well as glasses, cutlery, and other utensils need to be clean too, so that the growth of bacteria can be eliminated. 

Get adequate sleep and reduce stress

Sleeping is essential for our body. It helps us to rejuvenate and restore so that we can get energy for the day. Good quality sleep is also important for maintaining our overall health. The Mayo Clinic suggests that managing stress and getting adequate sleep are just as important as healthy eating to ward off the flu. They’ve found research that demonstrates that the lack of sleep and increased stress contribute to illness, so it’s important for adults to get seven to nine hours of sleep each day, and children at least eight to 14 hours (depending on their age). Furthermore, some easy ways to reduce stress include meditating, listening to music, writing, and getting physical activity. 
While sometimes it’s easier said than done, creating a habit out of the tips above will most likely lead to a healthy outcome (as long as everything is done in moderation, and you don’t have any alternative recommendations from your doctor). Making a habit out of living a healthier lifestyle then becomes the norm, and you can check one extra item from your list of ‘how to be healthier’. 
We hope that the above is able to help and motivate you to live a healthier lifestyle. If you’d like to get in touch with us, please feel free to email us at