A New Season is Always a Good Time to Kick Start Healthy Habits

Supporting your immune system and staying healthy should be at the top of everyone’s list this fall and winter more so than ever due to the global pandemic we continue to face.

A healthy body generally repels and fights infection and illness better than an unhealthy body. Although most of us have already committed to a life with better health choices for ourselves and our loved ones, the presence of COVID-19 should be a good reason to end the procrastination that still resides in many of us and make those changes.

Get to know some of the superfoods:

A large portion of the immune system exists in the digestive tract. This acts as both a physical first line of defense and an immunological response trigger. Gut health, including diet and the microbiome can interact with immune tissue to support or suppress immune response.

Citrus Fruits are rich in vitamin C and vitamin A which strengthens our immune system. It is important to have citrus fruits on a regular basis since our body does not produce vitamin C:  Oranges, Clementines, Lemon, Tangerine and Grapefruits. Although not a citrus fruit, blueberries have a good amount of vitamin C as well.

Broccoli is a superfood that is rich in vitamins A, C, and E, alongside many other anti-oxidants and fibers. With so much to offer, it is a good option for you to put on your plate. It is completely packed with minerals and the best way to retain all its nutrients is to cook is as less as possible, even better if not cooked at all.

Ginger The medicinal properties of gingers are no mystery to mankind. Ginger helps in reducing sore throat pain by reducing inflammation and can also help in with nausea.

Garlic Per the “National Centre for Complementary and Integrative Health”, garlic may play quite a big role in lowering blood pressure and helps in slowing down the hardening of the arteries. Huge concentrations of sulfur-containing compounds, like allicin, seem to be the reason for the immune-boosting properties found in Garlic. which helps to get zinc into cells.

Red Bell Peppers Citrus fruits are considered to be the best source of vitamin C, however,  the red bell pepper also houses vitamin C. In fact, they contain twice as much as citrus fruits, they are also a good source of beta carotene. Which is responsible for improving the health of the skin and the eyes.

Almonds Vitamin E is also vital to the immune system. It is a soluble vitamin, which means that it needs fat in order to be absorbed. Almonds are packed with vitamin E and healthy fats. About half a cup of whole shelled almonds will provide a sufficient amount of vitamin E required by the human body.

Goji Berries Wolfberries or Goji Berries are a good source of vitamin C and B, amino acids, fatty acids and a lot of minerals. You can have them with your breakfast or add in your smoothies, regardless, they are a great source of good minerals and it is sensible to add to your diet.

Spinach Spinach has high amounts of antioxidants, vitamin C, and beta-carotene. When lightly cooked, it helps bring out minerals and vitamin A.

Yogurts Yogurts with live cultures like Greek Yogurt is what you should keep an eye out for. Yogurt without live cultures usually has a lot of sweeteners in them. Yogurt with live cultures is a probiotic supplement and is usually rich in vitamin D. They can also help in increasing the absorption of nutrients from foods.

Salmon The astaxanthin present in salmon is responsible for the pink pigmentation of the salmon’s meat. These substances help in the healthy maintenance of the body’s immune system.

Sleep for your immune system:

Many of us lead hectic busy lives never having enough time in the day and continually rob ourselves of sleep. Most of us have conquered the ability to strive on little or no sleep, which can have dangerous long-term effects.  Now is a good time to commit to a minimum of 7 hours of sleep each night. 9 hours would be ideal and most beneficial to your health. Ask yourself if the task that is keeping you awake can wait?

Fighting of Stress:

Everyone experiences stress differently and has different ways of coping.  Existing events have created new stress for many people, related to worries about personal health, concerns about loved ones and vulnerable friends, increased job stress, financial difficulties. This fall, try these approaches to help protect your emotional health:

  • Disconnect yourself and your family from all technology for at least 30 minutes each day, if you can do more all the better in the long run.
  • Actively practice gratitude – instituting a gratitude practice can be extremely reforming and helps us to recognize the good in our lives even when things may not be going so great.
  • Take breaks from watching, reading, or listening to the news.
  • Take deep breaths, stretch, or meditate. Discover the benefits of aroma therapy. Find what works best for you to de-stress.

Whatever you may be sitting on wanting to start or change, it is always wise to consult with your doctor first.

From the BIOLIFE4D family to yours please stay safe & healthy this season!


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