Six Steps to Nurturing Good Health

It’s important to learn how to nurture and strengthen yourself through holistic practices that may help get you through difficult times. Your immune system is the first line of defense against the elements of the outside world and what it can bring. A healthy immune system protects you by creating a barrier to stop and eliminate harmful bio-invaders from entering the body. Six healthy lifestyle strategies can give your body the upper hand in this fight when practiced regularly, according to current research. They are Environment, Diet, Stress Reduction, Sleep, Exercise, and Good Hygiene.

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Environment

Get some fresh air! The environment you live in has an impact on the function of your immune system. Smokers, for instance, are at a significantly higher risk than non-smokers because the various by-products in cigarette smoke severely depress the ability of the respiratory system to respond to a viral infection. Keep the windows and doors open. It will help you feel better.

Diet and Immune-Supporting Nutrients

A healthy immune system needs good nourishment. No one food or supplement can prevent illness, but a diet that is rich in colorful fruits and vegetables, whole grains, lean protein (including seafood, eggs, beans, peas, and nuts) and moderate in good fats, sodium, and sugars will feed your body with the right nutrients. In addition, emerging research suggests micro-nutrients like zinc, magnesium, and vitamins A, C, D and E play a role in the immune response. Consult with a healthcare professional about the right dosage of vitamin supplementation for you before adding anything new to your regimen.

Protein plays an important role in the body's immune system, healing and recovery.

Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines, and respiratory system healthy. Good sources are sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs, and foods labeled "vitamin A fortified," such as milk or some cereals.

Vitamin C supports the immune system by stimulating the formation of antibodies. Choose citrus fruits such as oranges, grapefruit and tangerines, as well as red bell pepper, berries of all types, tomato juice, and foods fortified with vitamin C, such as some cereals.

Vitamin D helps regulate the immune response. It is found in fatty fish and eggs. Milk and 100% juices that are fortified with vitamin D are also sources of this important nutrient.

Vitamin E works as an antioxidant. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts, and peanut butter.

Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds, and nuts. It is better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts, and tofu.

Probiotics are “good” bacteria that promote health. Cultured dairy products such as yogurt and fermented foods such as kimchi are good sources.

Other nutrients, including vitamin B6, B12, magnesium, copper, folate, selenium, and iron, also support immune response and play a role in a healthful eating style.

Stress, Sleep, and Exercise

To keep your immune system healthy all year long, create a plan that includes balanced eating, adequate sleep, and stress management.

Find healthy ways to cope with stress, such as meditation, listening to music, or writing. For some, cooking new recipes provides a type of relaxation that benefits while meeting the family needs. To help ease any anxiety, be prepared for quarantines or other disruptions. Stock up on water, nonperishable food, household and pet supplies, as well as medications. But don't stockpile more than you need. Relax, you got this!

Physical activity also is a great way to help manage stress and may help reduce the risk of some chronic diseases that could weaken your immune system. Find activities you enjoy and make them a part of your everyday schedule.

Lack of sleep contributes to a variety of health concerns, including a weakened immune system. Seven to nine hours is recommended each day for adults, and children need eight to 14 hours, depending on their age. Start a routine before bed that helps you relax. This could be drinking a cup of tea or reading a good book.

Proper Hygiene

We’ve all learned about the essential benefits of hand washing to help prevent the spread of germs. Frequent hand washing is one of the most effective ways to avoid getting or passing on illnesses such as colds and flu. Using soap and water is the best way to keep hands germ-free. Lather up and wash hands for at least 20 seconds, or about the time it takes to sing the "Happy Birthday" song twice. Then rinse hands well with clean running water and dry. If soap and water aren’t available, use an alcohol-based hand sanitizer with at least 60% alcohol, although this is not as effective as hand washing. Also remember to wash produce before eating.

October 2020