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Importance Of Exercise, Proper Diet, And Strong Immune System
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The temperatures go down and your immune system starts following it. Regular exercise and a healthy diet are always the best way to avoid sickness, but when germs are abound, you may need to take extra precaution. Let us have a look at several ways to not only avoid getting ill but also what to do when you find yourself sick.
One of the best ways to deal with cold and flu season is protecting your body with antioxidant properties. These little nutritional gems work to increase the number of white blood cells in your system creating a mini army of disease-fighters. These nutrients are necessary all year, but especially important when germs are abundant.
Vitamin C: This is the immune booster. The vitamin increases white blood cells and helps cells deflect viruses that may enter the body. Over the long-term Vitamin C intake pays off by improving your heart health with lower HDL levels, decreased blood pressure, and overall improved health – and immunity. It is wise to incorporate at least 200mg of Vitamin C daily which can come from citrus fruits, like oranges, or a supplement.
Vitamin E: If you are looking for natural disease killers in your immune system, Vitamin E is the nutrient for you. It is found in seeds, vegetable oils, and grains, this nutrient seeks and destroys germs. The only problem with Vitamin E is that is it difficult for people to get enough with diet alone. A supplement of about 100mg per day will help you reach your needs, however, if you are sedentary, smoke, or consume high amounts of alcohol you are going to need even more – up to 400 mg daily.
Carotenoids: You may also know this powerful antioxidant as beta carotene. Working to enhance the amount of infection-fighting cells in your body while simultaneously decreasing the free radicals (molecules known to damage your body and increase cancer risk) in the body. Not only do carotenoids help the body stay disease-free in the immediate future but it also has huge payoffs lowering your risk for heart disease and stroke. Boost your intake of carrots, kale, and colorful peppers to get more beta carotene.
Zinc: By boosting white blood cell production is the main way zinc helps keep you healthy.
Exercise: You know exercise helps you meet your fitness goals, but did you know that it has an immeasurable impact on your ability towards off illness? Research shows exercising 30 to 40 minutes, most days, during the cold and flu season boosts the body’s immune system against viruses and bacteria. There is also a connection between regular exercise and increased mental health, apart from this; it is the best defense against depression. Exercise should be a pillar of your healthy lifestyle regardless of the season. Regular exercise reduces the chances you’ll get sick in both the short and long-term. For example, aerobic activities and none traditional training or Online fitness training policies are linked with reduced risk for heart disease.
When You are Sick
You may be pretty down and out when sick, so taking care of yourself is the priority. Here are a few things you can do to help your body recover faster.
• Eat smaller meals. Your body is spending lots of energy for fighting with infection. Most likely, your appetite will be reduced but try to get a series of small, healthy snacks into your day as it will help your body to have the energy to fit back.
• Hydrate. This is especially important if you are suffering from nausea or diarrhea. This doesn’t mean that you just have to take water which can actually make the symptoms worse. It is better for your body to focus its energy on fighting off disease than getting your workout in. Take a few days of rest, and then get back at it when you feel better.
On the Road to Recovery
Depending on the intensity and duration of your illness, determine how quickly you bounce back. As soon as your appetite returns, resume your balanced diet, although it is best to stick with small meals for the time being. Slowly return to your regular workouts upping your intensity as your energy returns. Once you are fully recovered and you want to start the whole process over again making sure that you incorporate immune boosting nutrients.
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