GiveYourself an Immunity Boost! When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. Here are 7 things you can do every day to help maintain a healthy immune system:
5. Consume Essential Fatty Acids. The benefits 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.
1. Keep a Positive Mindset. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. 2. Stay Hydrated. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints, and is essential for cell growth, replication, and survival. Aim to drink at least half your body weight in ounces of water each day (and more if you are active or sweating).
6. Move For 30-60 Minutes Each Day. Whether it’s a bodyweight and resistance band workout, a long walk, bike ride, or run, the benefits of movement and exercise are endless: improved mood, reduced insulin sensitivity, increased energy, and improved cardiovascular health – just to name a
3. Eat Your Vegetables. Vegetables rich in nutrients that help support immunity (vitamins C, B6, and E) 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. 4. Consume Vitamin D. 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.
few. Avoid repeated overexertion since it can compromise your immune system. 7. Get Zinc. Zinc plays a critical role in our immune system and
people who are deficient in zinc are more susceptible to pathogens. Great sources of zinc include shellfish (like oysters), red meat, chickpeas, lentils, and pumpkin seeds. Identify a few foods you like that contain zinc, and ensure you’re regularly eating those foods to avoid a zinc deficiency.
Try this movement if you are preparing to run without pain. Exercise Essential
Healthy Recipe: Feta & Herb Crusted Salmon
Strengthens Knees for Running
www.simpleset.net
SPLIT SQUAT ELEVATED (DUMBBELLS) Elevate your back foot on a box, bench, or chair. Make sure most of your weight is going through the heel of your front foot. Lower your back knee straight towards the ground. Push back up through your heel, making sure your back does not extend backward. Perform 5 sets of 5 repetitions for each leg.
INGREDIENTS: • 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley
• 2 tablespoons roughly chopped chives • Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper
DIRECTIONS: Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!
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