Can These Simple Tips Keep You Healthy?
As fall approaches many of us become concerned about staying healthy for
the winter. Once cold weather hits, we’re indoors more and around
family, friends and coworkers typically in tight quarters. The good news
is that with a few simple tips you can stay healthy year round
regardless of what’s going around at home or in the office.
Wash often.Wash
your hands regularly for at least 30 seconds with plenty of soap and
water as warm as you can tolerate. If soap’s not available, a good hand
sanitizer can kill germs in as little as fifteen seconds. Equally
important, keep your hands off your face. Based on observational
studies, the average person touches his/her face sixteen times an hour.
Since your nose, eyes and mouth are key entry points, it’s a good idea
to retrain yourself to keep your hands off!
Think fresh.Even
in winter you can still find plenty of vitamin-rich fresh fruits and
vegetables to add to your diet. Aim for five servings a day. If you
can’t find your favorites fresh, opt for frozen, the next best.
Reduce your intake of
saturated fats and refined sugars.Our
American diet of fast foods and processed meals is loaded with fats and
sugars that depress your immune system, add pounds to your waistline,
and make you lethargic in general. Pack a healthy lunch and save money
too.
Keep a clean kitchen.Many
of us prepare more meals in the fall and winter. Unfortunately, cross
contamination of food - like cutting a raw chicken, followed by bread on
the same cutting board - is a major source of food-borne digestion
problems. Between uses, thoroughly clean with hot water and soap and let
air dry. Regularly bleach cutting surfaces.
De-stress.Stress
can measurably depress your immune system. Whether it’s indulging in a
massage, having dinner with a friend or listening to music, de-stress by
taking time every day to do something just for yourself.
Sleep more.Sleep
recharges your system, but with our 24/7 lifestyle, few of us actually
get our 7-9 hours of shut-eye. Poor sleep is associated with lower
resistance, so practice good sleep hygiene, get to bed early and wake up
refreshed.
Play outside.Aim
for 30 minutes of exercise at least three times a week, preferably
outdoors where you can also get a healthy dose of Vitamin D. Not only
does your body benefit from exercise, but studies show that it’s also
good for your brain and mood because it releases feel-good endorphins.
Surprisingly, most of us spend 90 percent of our lives indoors, so take
every opportunity to get outside.
Laugh it up.Have
you noticed that after periods of high stress you feel run down? That’s
because our bodies respond to emotions. When you're happy and relaxed,
your immune system stays strong. Laughter’s even more powerful because
it actually increases immune cells and decreases stress hormones. Can’t
find anything to laugh about? Rent a funny video, go to a comedy club,
or spend time with your “funny” friend.
Sanitize your office.Desktops
can be a breeding ground for germs. Antibacterial wipes - available in
many scents, individually wrapped or in handy canisters - make an ideal
office cleaner. They work on many different types of surfaces and can
kill up to 99.9 percent of germs and bacteria. Great for wiping down
phones, pens, desktops, light switches, door handles - anywhere you or
coworkers touch.
Make this year your healthiest ever. By choosing just three or four of
the above suggestions - and sticking to them - you’re sure to stay
strong this fall and all year long. Start your wellness plan today!
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