This is undoubtedly the busiest time of the whole year for most families. We have family gatherings to prepare for, shopping to do,holiday cards to mail out, parties to attend and add to that all of the usual responsibilities in our lives. I’ve said it before and I’ll say it again….we just don’t have time to be sick! This winter, I am going to do everything that I can to keep myself and my family healthy. Here are 10 great stay healthy tips to keep in mind all winter long from alternaVites – a company revolutionizing the way children and adults take their vitamins.
Get enough Vitamin C
Wintertime means cold and flu season so it is even more important than ever to keep your immune system functioning at its best. Vitamin C helps to boost the immune system as well as reduce the risk of cardiovascular disease by raising HDL (good) cholesterol, as well as lower blood pressure. People with diets high in Vitamin C have lower rates of colon and prostate cancer.
Eat citrus! Oranges and clementines are in season so why not reach for one instead of the bowl of chips while watching the game? Jam packed with nutrients and fiber, they are also packed with Vitamin C. They are so easy to eat, just peel and go!
Take a multi every day
in the winter we tend to move less, and eat more and the best insurance policy to make sure our bodies are getting what they need is by taking a multi. Look for those that have optimal levels of vitamins, minerals and antioxidants.
Make sure to incorporate Vitamin D
This nutrient is extremely important for immunity, as well as it’s function in calcium absorption. However, your body does not produce it naturally so you must get it from outside sources. Most often, the sun comes to mind. However, especially in the winter, as we all tend to spend more time indoors, it’s crucial to look for other sources. There are many foods you can include in your diet like fortified milk (including cows’, almond, soy, coconut, rice) yogurt, salmon, mushrooms, cheese, eggs (specifically the yolk), fortified breakfast cereal, and sardines that contain this nutrient. Supplementing your diet with a Vitamin D product may also be beneficial since it’s hard to get enough from most food sources alone. Try to aim for at least 400-600 IU per day.
It can boost the immune system, maintain or achieve a healthy body weight, improve cardiovascular health, lower blood pressure as well as control diabetes. Being overweight can put you at risk for many diseases because excess fat can cause inflammation and damage to your tissues. Now that we are forced to stay indoors and not walk around as much it is important to get to the gym or find other activities to stay physically fit!
Get your carotenoids
Beta-carotene, the most well known carotenoid is a major anti-oxidant that helps to slow the aging process. Additionally, it is rich in infection-fighting cells which help to prevent you from getting sick. A bonus, it also helps to reduce cardiovascular disease, especially strokes and heart attacks as well as protect against cancer cells. There is no reason not to eat enough food rich in beta-carotene in the winter months as they are readily available, so stock up on carrots, sweet potatoes, kale, spinach, romaine lettuce and broccoli.
Another important antioxidant that helps to boost your immune system and prevent against cardiovascular disease and cancer. Many popular food sources are rich in Vitamin E such as nuts, seeds, vegetable oils and whole grains, which are available all year round, but recommended intakes are 100 – 400 mg per day and some people may need a multivitamin in addition to what they eat. Multivitamins can help make sure they are getting enough Vitamin E to reap its immune-building properties.
Always open your windows, at minimum once a day.
Germs love unventilated rooms, so by circulating with fresh air, you help to make the environment less like for viruses and germs to breed.
Try to end showers with a burst of cold water
(or as long as you can handle the cold) The cold will not only remind your body to warm up, but it also helps with immunity, circulation, energy and overall health & well-being. Also, try not to take such hot showers either as the hot water tends to age the skin more prematurely as well as dry it out which doesn’t look good in any season!
Cut down on alcohol.
While we all wish a few glasses will help solve our winter blues, it actually can decrease your immune system.
Remember to always wash your hands, get enough sleep and drink a lot of water!
Eat a variety of fruits and vegetables and take advantage of what is in season during the winter such as: avocado, broccoli, carrots, cauliflower, clementines, kale, oranges, pears, sweet potatoes, tangerines and winter squash. All full of vitamins to keep you healthy all winter long!