According to David Katz, MD, "diet is the fuel that runs the complex human machine and all of its parts, including the immune system."
- High quality proteins such as fish, lean meats, and beans will help your body build white blood cells.
- Bright colored fruits and vegetables will provide your body with antioxidants, which in turn, will boost the immune system.
- Lastly, to balance it all out, intake some omega-3 fatty acids. Walnuts, flaxseed, and fatty fish are good choices.
#3 KEEP MOVING:
Exercise aids in the stimulation of those immune cells that attack cold infections. Just don't overdo it! High intensity workouts- such as marathon training- may actually increase the risk of catching a cold.
#4 HYDRATE INSIDE AND OUT:
Drink lots and lots of water and stay warm. Humidity kills viruses so keep your body warm and moist.
#5 BEFRIEND BACTERIA:
By bacteria I mean the good kind...Probiotics (microbes that help strengthen your immune system). You are looking for about 3 servings a day of foods such as yogurt with bacteria, kefir, kimchi (fermented food), etc.
#6 SLEEP ON IT:
Sleep, sleep, sleep! If you are sleeping less that 7 hours during the week you are 3 times more likely to develop respiratory illness than if you got eight or more hours Archives of Internal Medicine, 2009).
#7 GIVE GERMS THE SLIP:
Wash your hands constantly for about 20 seconds (you should be able to sing "Happy Birthday"). If soap is not available use hand sanitizer.
#8 DODGE GERMS IN THE AIR:
Try and stay away from people who are sick. If this is not possible, help yourself and take Emergen-C or Airbourne.
I hope my blog was compelling enough to see more of you here at the Bronco Fitness Center because exercise really does help! I wish you guys all the best as we are nearing the home stretch of the quarter. Stay fit :)