#3 STRENGTHEN YOUR IMMUNE SYSTEM
If one of your self-improvement habits is to make healthier lifestyle choices, why not also incorporate a specific plan on how you can improve your immune system?
It’s so important to give your immunity a boost in this time when the risk of infection is so high. Be prepared for the worst case scenario, and if you do get sick, you want to be as strong as possible. If you haven’t seen our Sunset Talks video on 3 ways to boost your immune system that Dean and I posted on social media, here is the recap:
- Plant-based diet
- Infused water
- Quality sleep
Plant-based Diet
I am not suggesting you go vegetarian or vegan, we are simply saying that eating a diet that is based on fruits, vegetables and whole grains is going to increase your intake of vital nutrients, antioxidants and virus-fighting elements. Vitamins A, B6, B12, C, D, E, copper, folic acid, zinc, and selenium all work in diverse ways to improve the immune function, according to The Permanente Journal. Eat a diet that is varied in different colors of fruits and vegetables – that will give you a full spectrum of essential nutrients.
Turmeric, garlic, ginger and other anti-bacterial/anti-viral herbs and spices should also be added to your daily diet if you want to keep yourself in top form. We are eating a lot more fresh salads, which are super easy to make (use YouTube and Google recipes) and taste great! The live enzymes in fruits and vegetables are so vital to our wellbeing!
Infused Water
Dean makes a huge pot of infused water to which he adds lime (or lemon), ginger, and cinnamon, fills up a jug and keeps it in the fridge to enjoy for the day. Taking sips of your infused water will give you continuous shots of vitamins that will keep you hydrated and healthy. You can try your own awesome mixes that include but are not limited to apples, pineapple, orange, cucumbers, mint, basil, rosemary and turmeric.
Quality Sleep
Yes, it’s been talked about a lot and you may or may not agree, but the science of sleep keeps reaffirming the importance that sleep has on our immune system, mental wellness, emotional balance, weight control and even longevity! If you haven’t yet watched “Sleep is your superpower” TED talk by Matt Walker, get to it now! He suggests that sleep increases our body’s “natural killer cells” activity that attack viruses and cancer cells. This talk will transform your view of sleep from “an optional lifestyle luxury to a non-negotiable biological necessity” of your life. Quality of sleep is as important as quantity (sleep experts recommend 8 hours of uninterrupted sleep per night). Limiting your screen time before bedtime, keeping your bedroom cool (18-20 degrees C) and pitch black, and using your bed for sleep only, are some of the tips they recommend for proper restful sleep.
Questions to ponder:
1. Is your diet giving you the best chance to fight off a virus or infection?
2. Is your sleep making you feel rested and fresh in the morning?
3. Are you getting enough water throughout the day and can your water use a bit of superpower?
*You can download the full free guide as a PDF by clicking on the banner below.