SIMPLE WAYS TO SUPPORT YOUR IMMUNE SYSTEM
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3.Focus on Gut Health
Throw aside your supplement bottles this winter and support your immune system with a mix of healthy eating, movement, combatting stress and sleep. Taking small steps to improve your health can have a positive impact on your body’s ability to combat illness this winter. 1.Get Enough Sleep • Without adequate sleep, our body’s production of
• A large portion of our immune-related tissue is in our guts. Feed your gut foods with prebiotics (which help the growth of probiotics in our gut) by eating fruits, vegetables, beans and whole grains. • Consume foods with sources of active cultures to increase probiotics (which are good gut bacteria) by consuming fermented dairy foods including yogurt, kefir products and aged cheeses. • Looking for non-dairy foods with beneficial live cultures? Include kimchi, sauerkraut, miso, tempeh and cultured non-dairy yogurts to help increase the probiotics in the gut.
infection-fighting antibodies decreases, leaving us more susceptible to getting a cold or the flu. Adults should aim for seven to eight hours of sleep in a 24-hour period.
2.Eat Whole Foods
• Limiting intake of processed, sugary foods and focusing on eating whole foods can help strengthen your immune system. Frozen fruits and veggies during winter can give you needed nutrients when the access to fresh produce is limited. Be sure to look at the nutrition label to watch out for added sugar and excess salt. • Pack in foods with plenty of these key nutrients: O Vitamin C : Citrus foods including oranges, grapefruits, lemons and limes are naturally good fruit sources of vitamin C as well as strawberries, kiwi and bell peppers. O Vitamin E: Nuts and seeds are good sources of vitamin E. Top yogurt, salads or oatmeal with nuts and seeds to add crunch and needed nutrients to support your immune system. O Vitamin A: Look for food sources of beta carotene, which the body converts to vitamin A. Carrots, sweet potatoes, red bell peppers, kale, spinach and winter squashes are excellent sources of beta carotene. O Zinc: Red meat, seafood, poultry, beans, nuts and seeds pack a powerful dose of zinc.
4.Smile More and Stress Less
• Life is full of stressors and many are out of our control. Identify several activities including exercise, journaling, dancing, mediating or being out in nature to help you cope with stress. • Combatting stress with a coping technique can decrease the body’s negative reaction to stress and leave you with a healthier body and mind.
5.Get Moving
• Integrating movement into your day can help to decrease stress, improve mood, and increase the quality of your sleep. You don’t have to commit to a solid hour of intense exercise to get the benefits — simply start with 10 minutes a few times per day. Find an activity you enjoy and mix it up! Janan Hay is a registered dietitian and wellness coordinator for the City of Dublin.
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DublinOhioUSA.gov/Recreation-Services
Dublin Programs & Activities
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