The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body
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12 Things You Can Do to MAINTAIN A HEALTHY IMMUNE SYSTEM
Today it’s more important than ever to give your body everything it needs tohelp support your immune system. Here are 12 things you can do every day to helpmaintain a healthy immune system: 1. Keep a Positive Mindset Apositivemindset doesn’tmean 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. Expect the best, not theworst, and take every challenge and roadblock as a chance to learn and improve. 2. Stay Hydrated The human body is mostly water, and our brainandmusclesareup to75%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, 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
for many based on location, season, weather, or current regulations. • Great natural food sources including fatty fish, cremini mushrooms, and yogurt. • Consider a supplement. If you don’t know your vitaminD level, your doctor can test it. Until then, consider taking 2,500 to 5,000 IU daily. 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 tissuemaintenance, 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. If you don’t like or have access to these foods, an Omega-3 (fish oil) supplement can ensure you’re fueling your body with the essential fatty acids it needs.
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. Eat vegetables as much as possible daily, as well as raw or lightly cooked. This helps retain nutrients that your body needs. 4. Consume Vitamin D VitaminDplays a key role in immune health. When you are deficient in Vitamin D, you may have an increased risk of respiratory infection. Ways to get Vitamin D include: • Get outside in the sun – this is the best (and easiest) source, but may be difficult
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