As winter arrives and temperatures plummet, your risk of getting ill rises. The new year brings with it new flu viruses and other health complications. Taking the proper precautions can help keep you and your family healthy.
Proper Nutrition Is Key
Your body needs a variety of vitamins, minerals, fats, and proteins to stay in top working condition. Scientists and nutritionists have found that vitamin C alone isn’t enough. Many vitamins and minerals work together to produce beneficial health effects. For example, fats help the body absorb vitamin A and other antioxidants, and Vitamin D (which can be scarce during the cold, cloudy winter months) helps the body absorb calcium. “Superfoods” such as blueberries, spinach, and sweet potatoes are rich in a variety of nutrients and can be a powerful addition to your diet.
The Best Defense is a Strong Immune System
In the course of a normal day all of us are exposed to people who are sick. With the demands of our jobs, family and other responsibilities we can’t afford to be ill for prolonged periods of time. The solution – keep your immune system super boosted. Without question, eating well, exercising regularly and a good night’s sleep are all keys to optimizing your immune response. We still need an extra line of defense to ensure that our immune systems are functioning optimally.
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It’s no secret that people who exercise regularly have stronger immune systems and avoid illness to a greater degree that those who lead more sedentary lifestyles. Staying active in the winter can help you fend off illnesses like the flu and may even help prevent the winter blues. You don’t have to be an Olympic weightlifter or marathon runner to reap the benefits. Calisthenics, cycling, jogging, yoga, team sports, or even a brisk walk around the neighborhood all boost your body’s immune response. Find exercises that you enjoy and work at your own pace.
Don’t Underestimate a Good Night’s Sleep
While a healthy diet and regular exercise can go a long way in keeping you healthy during the winter, getting proper rest makes it all possible. Sleep deficit can, over time suppress your immune response.. Sleep deprivation may also produce more cortisol, the “stress hormone”. In studies on individuals who were sleep deprived (four hours of sleep per night), evening cortisol levels were elevated and the levels decreased six times slower when compared to control subjects. Higher and more prolonged levels of circulating cortisol have been shown to have negative effects, such as reduced immune function, impaired cognitive performance, blood sugar imbalances and more.
Avoid strenuous activity or sugary foods before bedtime. Soothing beverages like chamomile tea can help ease you into a restful night’s sleep.
When it comes to winter wellness, knowledge is power. For more winter health tips and the latest breakthroughs in medical science, visit Results RNA.com