Exercise has a profound impact on our mindset and ability to face challenges throughout the day. It not only provides physical benefits, but it also helps clear our minds and improve our moods. In fact, research shows that exercise in the morning can help us better face the challenges that arise as the day evolves.
This is a hectic time of year, and it can be tough to prioritize self-care. In the midst of our busy schedules (full of work and social events, never-ending to-do lists, and Christmas preparations), it can be tempting to neglect our health.
While this time of year might be particularly stressful, there are still steps we can do to maintain our health and wellness despite the craziness. Despite your busy schedule, there are steps you can take to ensure you get the nutrients your body needs and maintain your health.
1. Ensure that you are getting enough fruits and vegetables in your diet.
Our immune systems depend on us getting the nutrition our bodies require, therefore it's important to put food first. Be sure to take advantage of the many healthy, in-season fruits and vegetables that are readily available during the winter. Fruits and vegetables that are high in phenolic compounds include apples, pomegranates, Brussels sprouts, kale, chard, lemons, limes, and cruciferous vegetables like broccoli and cabbage. For year-round immunity, it's important to stick to a balanced diet that includes plenty of in-season fruits and vegetables, even throughout the colder months.
2. Make sure you're getting adequate protein.
For optimal immunological function, it's important to consume sufficient protein. You need a specific amount of protein, which can be obtained from meat, tofu, legumes, nuts, or other food sources, in order for your body to function properly. Proteins are essential for the development and maintenance of strong muscles and the support of key organ functions. In addition, it aids in immune system strengthening by supplying essential amino acids that play a pivotal role in warding against illness and infection.
3. Hydrate yourself thoroughly.
Water is a natural cleaner, helping to remove accumulated waste and toxins from the body and ensuring that all of its systems continue to operate at peak efficiency. Hydration provides defense against many different kinds of sickness. Staying hydrated with enough of water is an easy way to stay strong from the inside out, whether you need to power through the cold season or just want to keep yourself healthy all year round.
4. Keep a regular exercise routine.
More white blood cells, which play a pivotal role in immunological function, are produced by the body when regular exercise is performed. Further, running and cycling strengthen many aspects of the body, from our lungs to our heart, enhancing our resistance to illness.
5. Get a good night's sleep.
A good night's rest not only provides us with the physical stamina we need to get through the day, but it also aids in keeping our minds sharp and our attention on task. The immune system's cytokines are released at night to help ward against infections as the body rests. Consequently, the best way to avoid falling sick with a cold or the flu is to obtain a good night's sleep every night.
Even if you have a packed agenda, there are still plenty of ways to maintain your health. You can give your body the tools it needs to keep running smoothly even during a busy time of year by maintaining a healthy diet, engaging in regular exercise, consuming adequate fluids, and getting enough shut-eye.
If you would like to chat about how to keep your sanity during this time of the year and still get the important things done, look for ways to connect with me below.
Claudia is a NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied health and wellness coaching at the Institute for Integrative Nutrition, where she also completed courses for Gut Health, Hormone Health and Advanced Coaching. She is a certified 21-Day Sugar Detox Coach as well as a co-author of the Amazon Bestseller “The Ultimate Guide to Creating Your Soul Aligned Business.”
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