The temperatures go down and your immune system is often soon to
follow. Regular exercise and a healthy diet are always the best way to avoid
getting sick, but when germs are abound you may need to take extra precaution, hand gel anyone? This article will look at ways to avoid getting ill but also what to do when
you find yourself with a virus.
Preventing Illness
Just so you know i think the above picture illustrates perfectly how to remain illness free for most the time and ow to prevent chronic problems but leading on. One of the best ways to deal with cold and flu season is to
pack your body with vitamins known for their antioxidant properties. These
little nutritional gems work to increase the number of white blood cells in
your system creating a mini army of disease-fighters, (think millions of me,
aye that’s some army!). These nutrients are necessary all year, but are
especially important when germs are abundant. Reading the news this week it
also looks like the weather changes a lot in the next few days so this is
doubly important – good timing I hear you say! :P
·
Vitamin C. This is the #1 immune booster. The vitamin
increases white blood cells and helps cells deflect viruses that may enter the
body. Over the long-term Vitamin C intake pays off by improving your heart
health with lower HDL levels, decreased blood pressure, and overall improved
health – and immunity! It is wise to incorporate at least 200mg of Vitamin C
daily which can come from citrus fruits, like oranges, or a supplement, in fact
I've had a cold like most all week and I've been taking a 200mg supplement from
Superdrug (no plug) just to make sure I’m hitting higher levels than normal.
·
Vitamin E.
If you are looking for natural disease killers in your immune system, Vitamin E
is the nutrient for you! Found in seeds, vegetable oils, and grains, this
nutrient seeks and destroys germs. The only problem with Vitamin E is that is
it difficult for people to get enough with diet alone. A supplement of about
100mg per day will help you reach your needs, however, if you are sedentary,
smoke, or consume high amounts of alcohol you are going to need even more – up
to 400 mg daily, hello Scotland!! Aha – obviously I’m trying to change this
little by little but I’m only one man!
·
Carotenoids.
You may also know this powerful antioxidant as beta carotene. Working to
enhance the amount of infection-fighting cells in your body while simultaneously
decreasing the free radicals (molecules known to damage your body and increase
cancer risk) in the body. Not only do carotenoids help the body stay
disease-free in the immediate future but it also has huge payoffs lowering your
risk for heart disease and stroke. Boost your intake of carrots, kale, and
colorful peppers to get more beta carotene. Actually just add kale to every
meal, boom, job done BrodiePT out!
·
Zinc. Again, boosting white blood cell production is the main way
zinc helps keep you healthy. Oysters – yes I know not many eat these, unless you’re
a bit weird or on some challenging date where the guy has picked silly fine
dinner bonazer! crab, beef, turkey, and
beans are the highest food sources of zinc, oh and they’re high in protein as
well – you know I love my protein chat!
·
Exercise.
You know exercise helps you meet your fitness goals, but did you know that it
has an immeasurable impact on your ability to ward off illness? Research shows
exercising 30 to 40 minutes, most days, during the cold and flu season boosts
the body’s defences against viruses and bacteria. There is also a connection
between regular exercise and increased mental health, apart from it’s the best
defence against depression, which as many know Scotland specifically has a high rate of mental illness! – Ever see me unhappy in a vest cutting around the
place with my pump on? Nah thought not! But also, when you are happier you tend
to get sick less often. Exercise should
be a pillar of your healthy lifestyle regardless of the season. Regular
exercise reduces the chances you’ll get sick in both the short and long-term.
For example, aerobic activities and none traditional training or modern
training policies are linked with reduced risk for heart disease. But if you need
a kick to get you started, then just come drop me a message, I personal train
in Glasgow but also online for a select few!
When You’re Sick
You may be pretty down and out when sick, so taking care of
yourself is the priority. Here are a few things you can do to help your body
recover faster.
·
Eat
smaller meals. Your body is spending a lot of energy fighting the infection
and still needs fuel. Most likely, your appetite is lacking but trying to get a
series of small, healthy snacks into your day will help your body have the
energy to fit back. BTW I don’t mean a packet of family size Doritos every 4
hours with dip included in front of E4.
·
Hydrate. This is especially
important if you are suffering from nausea or diarrhea. This doesn’t mean just
water, even though its the main part! But you also don’t want to fill up on sugary drinks (which can actually
make the symptoms worse!). Sports drinks or hypo-tonic drinks more specifically are probably your best bet, if you
remember lucazade came from being a hospital drink back in the day! But you may
want to water it down a little bit to reduce the sudden influx of carbs your
body may get. OR a nice homemade example would be dilute juice and a touch of
salt and a potassium supplement for the needed electrolytes. Exercise. Don’t do it, yup you heard me! It is better for your body to
focus its energy on fighting off disease than getting your workout in. Take a
few days of rest, and then get back at it when you feel better.
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On the Road to
Recovery
Depending on the intensity and duration of your illness will
determine how quickly you bounce back. As soon as you’re appetite returns
resume your balanced diet or my food program i set for you, although it’s best to stick with small meals for the
time being. Also, slowly return to your regular workouts upping your intensity
as your energy returns.
Once you are fully recovered you want to start the whole
process over making sure you incorporate those immune boosting nutrients. Again
if you need further help with your diet, visit me at brodiept.com or come see me
in person for personal training.
Kind Regards
Brodie
Personal Trainer – Online Trainer
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