Be healthy … mind – body – spirit

5 Must-do Tips to Stay Healthy This Winter

caring our health

The chance of coming down with a cold during the winter months is high. Sure, you may get a cold once, but what I don’t like to see is someone getting sick EVERY month of the winter. Honestly, this really is not necessary.

As a Holistic Nutritionist, I’m all about PREVENTION. So instead of accepting that you’ll be sick all winter long, I suggest that you start to implement these tips into your daily routine:

  1. PROBIOTICS. Taking a probiotic daily is a must. As strange as this sounds, your digestive system is your 1st line of defense. The friendly ‘good’ bacteria help to produce virus-fighting antibodies. You can eat your probiotics with foods such as miso, kimchi, sauerkraut or kefir; however, I do recommend a probiotic supplement each day.
  2. SUGAR. Eliminate or at least greatly reduce your sugar intake. Sugar decreases your immune system. When you eat sugar, you are opening the door to invaders! UGH. Sugar includes ANY refined carbohydrates.
  3. VITAMIN D. Cathelicidins are a family of antimicrobial proteins;  a protein produced by humans that kills viruses. Vitamin D is required to induce the expression of cathelicidins. Since the winter months are dark ~ often when we leave for work and when we get home ~ our exposure to vitamin D is very low and often non-existent. Therefore, I recommend a vitamin D supplement during the winter months.
  4. YOU GOTTA MOVE. Have you heard of the lymphatic system? Your lymphatic system runs through your body, much like your arteries and veins, and helps to get rid of waste products from the body as well as transporting immune cells to where they need to go. The lymphatic system doesn’t have a pump to move the lymph fluid around your body. The lymphatic system is dependent on movement from YOU! You must move your booty every day to keep your lymphatic system flowing …. walk, jog, zumba, cycle, swim, pilates, yoga, tai chi, salsa dancing,  …. anything!
  5. OMEGA 3. Omega-3 fatty acids are good fats. Research shows that omega-3 protects lungs from colds and respiratory infections. They also increase the activity of phagocytes (cells) which literally ‘eat’ the bad guys! You can find omega-3 in salmon, flax seeds, chia seeds and walnuts. Since omega-3 is considered an ‘essential’ fatty acid, because the body does not naturally produce it, I recommend you take a supplement each day.

I could go on and on, but I’ll stop with these 5. Try to incorporate these cold prevention tips into your routine each day.

Let’s stay healthy this winter, my friends and say no to getting a cold!


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