As fall approaches many of us become concerned about staying healthy for the
winter. Once cold weather hits, we are 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 ?round
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 is 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
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 x 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 is 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 or 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! And load up on flu supplies at www.twistop.com
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