This may seem obvious, but it is extremely important to wash your hands with warm water and soap for at least 20 seconds! You should be washing your hands not only after the restroom, but before meals, after you touch your face/mouth, and especially after touching "germy" objects such as money, a gas pump or a credit card machine/ATM.TIP: I keep hand sanitizer in the side door of my car for an extra cleanse during the day or after work. Which also brings me to make sure to keep your hands away from your face and mouth, and always sneeze into your arm
2. stress less
Chronic stress has significant effects on the immune system, which can on-set illness by increasing certain cell levels, which can suppress the immune system and increase infection. Chronic stress also increases blood glucose (sugar) levels as cortisol builds up. This then increases the risk for diabetes, especially in those who are overweight. Stress can also lead to psychiatric illness (depression, schizophrenia), atherosclerosis, ulcers and more.
3. more antioxidants
Fruits and vegetables are full of antioxidants, which help prevent free-radical formation formed during oxidative stress and play a huge roll in disease formation. This radical overload can happen through poor nutrition, high stress, toxin exposure, etc. By eating more antioxidants found in: carrots, pumpkin seeds, tomatoes, sweet potatoes, cantaloupe (Vitamin A)citrus foods, berries, bell peppers, spinach (Vitamin C),oils, nuts/seeds and beans (Vitamin E) we are able to maintain a healthy balance and prevent the growth of unhealthy, dangerous cells.
Other Antioxidant benefits: delays aging both externally and internally, decreases cancer risk, protects against heart disease & strokes and can reduce risk of vision loss. It's recommended to have 2-2.5 servings of vegetables & 1.5-2 servings of fruits per day.
If you feel you can not meet the needs of eating the recommended servings, I recommend talking to your doctor about supplementation! Vitamin A (beta-carotene), Vitamin C, Vitamin E are all antioxidants that are found in the #3 more antioxidant food list to the left. TIP: When looking for herbs in oil form look for 100% pure therapeutic grade for highest antioxidant amounts.
FUN FACT: Ever heard of Emergen-C? It is full of vitamin C to help cure a cold, right? Wrong, studies show taking vitamin C only shortens the duration or lessens the severity of a cold if taken before you get sick, not during. Vitamin C helps build your immunity strength and health, not cure illnesses.
5. be your best self
Have you ever realized that you rarely get sick when your at your healthiest in eating, sleeping and exercising well with little stress? Eat well, as you've read above, antioxidants are a key proponent to maintaining health internally and externally Exerciseat least 150 minutes of moderate intensity physical activity and at least two days of muscle-strengthening exercises/week Sleep at least 7 hours each night to allow the body to rejuvenate and restore its cells Relax, take at least 1 hour each day to yourself. Do yoga, exercise, cook, read, take a bath, watch TV or spend time with loved ones
6. Love your tum
Your gut is related to almost all functions of your body, and your immune system makes up about 3/4th of your gut. Be kind to your gut by utilizing a probiotic & eating fermented foods (miso, kombucha, pickles, yogurt), bone broth, cruciferous vegetables (kale, cauliflower, broccoli, cabbage), and bananas & berries.