04 Dec Stay Healthy This Winter – 5 Tips to Strengthen Your Immune System
Cold and flu season, runny noses, viruses galore… don’t set yourself up as vulnerable to these annoying plagues this winter. Who wants to miss work and feel lousy? Below are 5 tips that will help you strengthen your immune system. You can’t always control when a virus comes your way, but you can do your part to make your body as strong and healthy as possible.
- Hit the weights! Yes! Lifting weights will help strengthen your body so that your immune system works more efficiently. Strength training helps reduce stress, which in turn allows your body to produce more white blood cells to fight off infection. When you lift weights your body produces growth hormone which also aides your immune system. Many women shy away from strength training in fear that they will look bulky or manly. Women need not have this fear. Resistance training creates shape, not bulk. The benefits are numerous for internal health and external aesthetics, so go to the gym and lift some weights today!
- Drink more water! Dr. David Lewis recently did a study that proved a minimum of 8 glasses of water a day helped patients ward off the flu faster. The participants of the study who drank more water got sick less, while some didn’t get sick at all. Water helps our bodies in so many ways; for example, it helps produce adequate mucous for the nose membranes in order to keep germs out of the body. Water washes out toxins from our bodies, but when we don’t get enough water we are more likely to become toxic – thus, sick. Water is a must in order to stay healthy. Make it a point to drink more water this winter, so you stay healthy and hydrated.
- Get your sleep! More and more people are struggling to get quality sleep at night. Sleep is very important for warding off disease. A 2010 study showed inflammation levels are significantly higher for those people who get 6 or fewer hours of sleep at night. Inflammation is a precursor to disease. Try turning off screens as early as dinner time. The brain is affected by screen usage, and it hinders quality of sleep. Take our advice on this one: make a few small sacrifices to get quality sleep at night and reap big health benefits during the day.
- Take your supplements! Vitamin D, Fish Oil, and a Multivitamin are a must for staying healthy in the winter. Several recent studies prove that Vitamin D plays a very important role in helping the immune system work efficiently. The majority of people need a Vit. D supplement, especially in the winter. Read the research emerging on the importance of Vit. D, and you will not be without it again! Fish oil helps decrease inflammation, elevate mood (which is something many people struggle with in the winter months), and it can even help lower blood pressure. Fish oil has many other benefits that help keep the immune system working as it should. A multivitamin is a no-brainer as we know that many of our current food sources lack all the nutrients we need to support our bodies effectively. We offer the top quality supplements available on our online store! Purchase all three of these supplements here.
- Nutrition is key! Nutrition is something we are very passionate about at TwinFitness. Too many people have not grasped a full awareness about the power of nutrition and its connection to everyday health. Remember the saying you are what you eat? This may be more true that you think! If you eat processed, sugary foods you are more likely to get sick. The added ingredients tax the body and lower your immune response. Sugary foods may argumentatively be the number one reason that people get sick. Sugar acts as a poison to the body. It hinders the body’s immune system from fighting disease. It is estimated that a blood sugar level of 120 reduces the immune system by up to 75%. A blood sugar level of 120 is common after a typical American meal. So, before you drink that glass of orange juice (in order to get your Vitamin C for the day) think twice! Look on the nutritional information at the amount of sugar in that one glass of juice! Opt instead to get your Vit. C from bell peppers, broccoli, kale, brussel sprouts, or a fresh orange (or strawberries), instead of from fruit juices. Many people find the nutrition world a maze and become overwhelmed trying to navigate through it on their own. We specialize in nutrition and helping strengthen bodies through the many benefits of nutrition. Contact us today to find out how we can help you build your body stronger through nutrition. Email us at email@example.com.
By: Tanya Burk