Photo by:  dvs

• Are you able to get out and get some exercise, walk at the mall, go to a gym, or do some yoga during the winter season?  Are you eating  fresh unprocessed foods?  Are you getting out in the sunshine or taking a Vitamin D supplement?
• These are a few things to consider while trying to stay healthy during the winter and all year round.

The following are suggestions on helping keep yourself healthy:

• A person does not have to do strenuous exercise to receive the benefits of staying healthy.  A 30 minute walk will raise the heart rate helping pump blood and oxygen throughout the body.  When exercising toxins that build up in the body are released by sweating.  Releasing a toxic build-up is beneficial to improving the immune system which helps keeps us well.  One of the risk factors for atherosclerotic coronary heart disease and stroke is the lack of exercise.  Exercise and optimum nutrition helps a person be less susceptible to type-2 diabetes.
• Yoga can help de-stress the body.  When stress is reduced it helps us stay healthy increasing immune function.
• Eating fruits, vegetables, whole grains, and if possible buying organic you are getting optimum nutrition.  If you don’t buy organic make sure you buy a food wash to wash the fruits and vegetables.  Foods are sprayed with poisonous insecticides.  The insecticides are very damaging to the immune system.  When our immune system is damaged our body is more susceptible to illness.  Eat what is in season.  Buying from a local farmers market assures fresher foods which are going to taste better.  Be creative trying new foods, and recipes.  Make it a game to see if you can fix a balanced meal with a protein, vegetable, healthy fat, and complex carbohydrate without using any processed products.  When making changes to your diet take “baby steps” making one small change at a time.  If you make too many changes at once you are more apt to go back to bad habits.  By getting optimum nutrition you will help improve immune function helping keep you well during the winters months and all year round.
• Due to limited available sunlight throughout the winter months in some parts of the United States, people in these regions, along with dark skinned individuals, should consider a vitamin D3 (cholecalciferol) supplement of up to 400IU’s be taken a day.  Vitamin D3 is one of many forms of vitamin D.  This particular form is synthesized in the skin thru exposure to the sun’s ultraviolet rays.  Vitamin D has been found beneficial in reducing the risk of some cancers, developing type 1 diabetes, less coronary artery disease, develop muscle and bone strength, along with increased coordination.  There are many people lacking the normal levels of vitamin D with no knowledge of a deficiency, especially in older adults.

These are just a few suggestions to help you stay well throughout the winter months.  If you want more detailed information I suggest you consider reading one or all of the referenced books.

I recently experienced an illness which I suspect was due to my stress level being a little high.  My schedule has/had been a little busier than usual.  It was a twenty-four hour illness which wasn’t too bad–could of been a lot worse.

References:

Staying Health with Nutrition; Elson M. Haas, M.D.

Prescription for Nutritional Healing; Phyllis A. Balch, CNC

The Optimum Nutrition Bible; Patrick Holford

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