Last week we talked about the amazing immune tonic herbs we have available to support and nourish our immune system and “prime” it for winter. This week I’m sharing the other three steps which guarantee optimal health for winter.
Our 4 Easy Steps To Prevent “Illness-Sabotage” This Winter
- Eat Well
- Exercise regularly
- Relax & have Fun
- Supplement with immune tonics
Step 1: Eat Well
Did you know that the Food you eat has the power to keep you well or contribute to you getting sick?
For example the vitamins, minerals and phyto-nutrients in our food are integral to the functioning of your immune system. If they are readily available in the body the immune system can draw upon them in times of need (i.e. when we are exposed to a virus). A healthy immune system attacks the virus and renders it harmless – most of the time we would never know that we have been exposed to a bug.
If however we have a diet high in sugar, processed foods, preservatives and unhealthy fats, our immune system is compromised because these foods actually deplete our immune system. They “disarm” it. So when the time comes to fight a virus, our immune system is not only weakened by the sugars, fats, and refined foods, it also doesn’t have the available nutrients to draw upon to “fight the battle”. The result being, the virus infiltrates your line of defence and takes up residence in your body. And you soon know about it!
So This Winter Try To:
- Enjoy a minimum of 5 cups of fresh vegetables daily
- Include protein-rich foods in each meal or snack
- Enjoy a minimum of 2 pieces or 1 cup of fresh fruit daily
- Include a serve of nuts, seeds and healthy oils daily
- Remember to stay hydrated with water, herbal teas and broths and soups
- Avoid excess alcohol, caffeine and salt
- Limit sugar, refined and processed foods to a “Freedom Meal” once a week
Step 2: Exercise Regularly
In line with current health recommendations we are all advised to undertake a minimum of thirty minutes of exercise or 10,000 steps most days of the week. Gentle to brisk walking is recommended because it is a convenient mild form of training. It carries a low risk of injury. It is accessible to everyone and we can walk at a self-selected comfortable pace. However dancing, biking, golfing, swimming etc are also fantastic forms of exercise. The trick is to find what suits you and do it!
For those who have already been walking or exercising regularly you have probably found that you get “walking-fit” relatively quickly. So the trick is to constantly increase your exercise intensity and frequency to maintain the training effect. A great way to do this is to join forces with a friend who has the same motivation as you. Walking together is not only enjoyable but it keeps you accountable – no one likes to let friends down so you make the extra effort to meet and walk as planned – and from experience you are always glad you did.
Another great way to increase fitness and vitality is by engaging in the services of a professional personal trainer who will not only spend time with you assessing your lifestyle, your goals and individual needs but also tailor a program specifically to meet those needs and goals. Personal trainers are great for those who really want to make an impact on the way they look and feel; who are time poor; or who just need that extra bit of motivation and expertise.
So this winter grab a woolly hat, scarf, gloves and jacket and Make Exercise a Priority…and feel the difference!
Step 3: Relax And Have Fun
When was the last time you had fun? Do you remember the things you used to do to have fun?
Isn’t it funny how life gets just too busy that we forget about our hobbies and the things we used to do for pure enjoyment. They tend to be buried in a past life.
It is time to schedule daily ‘time-outs’ for relaxation and fun stuff. It may, for some, take a little time and effort just remembering the things we used to do for fun! But it is well worth thinking about.
Living a balanced life between work and play has a huge impact on our health, our vitality, our longevity and our happiness.
Dr John Tickell designed a series of questions that help us ‘look in the mirror’ and discover how easy and achievable it is to make improvements in our lives. Dr Tickell describes his rationale behind his thinking:
“We want you to laugh more, create better work-life balance, enjoy more time for yourself, make sure you stop every so often and take in the sunset, tell the special people in your life that you love them, plant a tree, sit around a dinner table with family, bake a cake, ride a bike, walk through a park or swim in the ocean. Why? Because we think these things help to make you happy and happiness and health go hand in hand.”
We totally agree with this philosophy and So this Winter try and schedule a daily minimum of 30 minutes to do some fun things. (And… Not feel guilty about it!)
We use supplements to help our body to not only cope with the side effects of modern day living but to help us live optimally. And to optimise our immune system for winter we supplement with the following immune tonics.
Our favourite Must-Have Immune tonics
- Astragalus membranaceus
- Shiitake Mushroom
- Olea europea or more commonly known as Olive Leaf
- Vitamin C
- Vitamin D
“Because It’s Not A Rehearsal”
©2013 Live Better Naturally Pty Ltd