RTHOPEDIC H O 2
N E W S L E T T E R The Care You Need for Your Health & Body
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HEALTHY BODY, STRONG IMMUNITY 12 STEPS TO POWER-BOOST YOUR IMMUNE SYSTEM
Today it’s more important than ever to give your body everything it needs to help support your immune system. Here are 12 things you can do every day to help maintain a healthy immune system: 1. Keep a Positive Mindset A positive mindset doesn’t mean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. 2. Stay Hydrated The human body is mostly water, and our brain and muscles are up to 75%water. Water is found in every cell, tissue, and organ in the body – that’s how important it is. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints,
getting everything your body needs. 4. Consume Vitamin D
and is essential for cell growth, replication, and survival. It’s best to drink water with electrolytes, since the electrolytes help the water permeate our cells, thereby improving absorption. Aim to drink at least half your body weight in ounces of water each day (and more if you are active or sweating). 3. Eat Your Vegetables Vegetables (and fruits) are loaded with vitamins and minerals that help support immunity, including vitamins C, B6, and E. Vegetables that are particularly rich in these nutrients include yellow bell peppers, kale, broccoli, spinach, peas, potatoes, carrots, and avocados. Quercetin (a flavonoid found in onions, grapes, capers, and black and green tea) is believed to have antiviral properties. Try to consume vegetables as much as possible daily, and remember to eat your vegetables raw or lightly cooked, as this helps retain nutrients and ensures that you’re
Vitamin D plays a key role in immune health. When you are deficient in vitamin D, you may have an increased risk of respiratory infection. Spend time outside whenever possible, consume natural foods like fatty fish and yogurt, and consider taking a supplement to ensure you are getting as much as you need every day. 5. Consume Essential Fatty Acids The benefits of essential fatty acids are almost endless: improved cardiovascular health, muscle tissue maintenance, mental and cognitive improvement, and reduced inflammation. Fish and seafood are generally the best sources of essential fatty acids, especially salmon, mackerel, albacore tuna, trout, sardines, and swordfish.
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