10 Tips For Staying Healthy

Along with the usual colds and flu that we all try to avoid, there is great concern about a viral epidemic of Swine Flu (H1N1 Virus). The good news is if you take a little extra care by providing care and support to your body, as well as practice common sense safety tips, the likelihood that you will  remain healthy throughout the fall and winter is quite good.
 

1.   Eat These Foods:

•  Fresh Fruits and Fresh Vegetables are loaded with antioxidants, vitamins and minerals which are vital to a strong immune system – and when your immune system is strong and healthy, so are you!   
• Leafy green vegetables, such as kale and spinach, are particularly beneficial. Also yellow and orange veges such as carrots, winter squash and sweet potatoes as they all contain disease fighting antioxidants.  
• Whole Grains provide fiber and nutrients that support a healthy immune system, such as brown rice, whole oats. 
• Live CultureYogurt helps to keep the intestinal tract in balance, another factor in maintaining good health. 
• Nuts and seeds are also loaded with antioxidants and nutrients to boost immunity.  ~ Omega 3 Fatty Acids Fatty Acids found in fish like salmon and sardines, and flax oil help to increase production of white blood cells and eliminate bad bacteria in the body. 
• Fresh juice is another great source of antioxidants and immune building nutrients!
• Lean Protein such as poultry, fish, and lean meats help to build and repair cells, tissues and organs. 

*Eat organic whenever possible – the fewer toxins your body has to process, the less taxed, and healthier, it will be! 

2.  Natural Antibacterial Foods:
 
Add garlic and onion to the foods you cook as they have antibacterial qualities, are immune builders and natural antibiotics. I have also been reading a lot about the healing benefits of honey, and when taken daily can help to boost the body’s natural disease fighting ability. Cayenne pepper is also helpful for boosting the immune system and killing bad bacteria in the body – it is a source of capsaicin which is great for many things including pain reduction, cardiovascular health, and killing bad bacteria
 
3.   Avoid These Foods:
       
You already know this – but just a reminder: stay away from processed foods, sugar, simple carbs (white flour, low or no fiber cereals and grains), artificially sweetened foods, soda, margarine, fatty or fried foods, fatty meats, and red meat.
 
4.  Immune Enhancing Supplements:
       
Echinacea and Goldenseal are powerful immune boosters, but are not for prolonged use. You can begin taking them at the first sign of illness. They can also be used to prevent illness, but should not be taken for more than a few months or your body will build up a resistance to them.
 
5.  Exercise:

Exercise is vital to good health and a strong immune system. Our bodies were meant to be used, so if you want to have a healthy immune system you need to get moving. This doesn’t mean you have to start working out at the gym – a 30 minute walk every day is perfect! Or if you are lucky enough to have a pool or access to one, go for a swim. Can’t walk for 30 minutes or no pool access? Then try putting on some music and dancing around the house. Or get Wii fit and spend 15-30 minutes having fun and exercising at the same time. And there are so many great exercise and yoga DVD’s available for it. The important thing is to try to find something that you enjoy so you keep at it!
 
6.  Reduce Stress:

I know, this is easier said than done. But long-term, chronic stress is harmful to your health, and the health of your immune system.   Eliminating the cause of stress is of course most effective, so disassociating from the toxic people or situations in your life that are causing you upset is a great first step. But this is not always possible, so learning how to cope with stress becomes essential. Our breath is one of the most powerful tools we have been blessed with. Use it to help your body and mind relax: take a slow, deep breath in (when you breathe deeply your abdomen should expand, not your chest), hold for a few seconds, then gradually release through the mouth. Meditation is great for creating inner peace and calm – while breathing try repeating a calming phrase or word, even if you just do this for a minute or two once or twice a day. Also check out our Relaxation and Visualization techniques. And don't forget to keep your focus on the positive - counting your blessings instead of your sorrows is good for your body, your mind, and your spirit!  Read about Positive Intention.
 
7.  Sleep:

We are learning more and more about the healing power of sleep. If you are not getting 7-8 hours of sleep, you are probably not giving your body the time it needs to rejuvenate and replenish itself, which can lead to a weakened immune system, and many other health issues. For ideas for getting a good night sleep read our article on Sleep Disorders.
 
8.  Lots of Water:

Being well hydrated is an important component to good health. Research indicates that dehydration can be the cause of many seemingly unrelated health problems from high cholesterol to back pain!! Try to drink 8 glasses per day – but if this is too much for you, drink as much as you can.
 
9.  15 Minutes of Sun/Vitamin D:

We are learning more and more about the role Vitamin D plays in preventing disease and for a healthy immune system. Just 15 minutes of sun exposure each day (without sun block) should provide your daily dose of vitamin D. If you can’t be out in the sun you can try taking cod liver oil (make sure it is a quality brand that is free of pesticides/toxins), or eat fatty fish like salmon and sardines several times a week, also milk/yogurt, and eggs are good sources.
 
10. Wash Your Hands:

Washing your hands frequently is one of the most effective ways to prevent spreading or catching germs!! Wash for approx 30 seconds (try singing the Happy Birthday song as that is just about the right amount of time!)  and rub your hands together vigorously, too.

Wishing you a healthy and happy Fall & Winter!  ~ Andrea  :-)

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Send questions or comments to:  Andrea@HealWithHope.com