Moving Through The Season Change HEALTHFULLY
Here we are again - cool mornings, hot afternoons, changeable weather, but
all leading up to one of our nicest seasons of the year! We can look forward
to cooler weather, but when change is happening sometimes we catch colds
and the flu.
There are some basic things you can do to stay well, even when those around you are coughing. Nutrition plays a part, as to other simple health practices.
To start with, you don't get sick from being cold, so it's not the weather. But weather that changes frequently can lower your resistance to "bugs." Bring along a sweatshirt so you're not caught chilly in the evening or when the wind kicks up.
When it gets cooler, we sometimes lose our interest in drinking water. Don't forget to keep up good hydration practices. It can take more work to remember when you're not hot, but staying hydrated is essential to health.
Stress, lack of sleep, and being constantly busy (which all increase as we move more deeply into fall) can lower your immunity. Try to get enough rest, at night or even through naps if you can. Also try to organize your day to minimize trips out by combining errands.
Working long hours and having hectic days can increase stress, as can increased activities that kids might have. If possible, try to not overwork, and put in reasonable hours!
A basic rule is to wash your hands frequently, and steer clear of others showing outward symptoms of illness. Also, wiping down the desk, phone, etc. can help prevent the spread of germs.
What about nutrition? Remember to drink lots of water, as this is definitely important to keep cells functioning properly (including the ones that fight off potential illness).
Increasing vegetables and fruit will provide more vitamins and minerals, as well as energy to keep you healthy. Fruit and vegetables that contain vitamin C are a plus; try citrus, tomatoes, and peppers of any color. Any colorful vegetable or fruit contains antioxidants that will strengthen your immune system.
Relaxing with some tea in the evening might be a good practice. You can choose from green tea to any herbal. This creates a peaceful time for you, and anything that helps you to relax is a welcome treat at this time of the year.
Are vitamins a good idea? Certainly keeping up with vitamin C, if you don't eat many fruits, is a good choice. A multivitamin is a good idea if your eating is erratic and lacking in food groups. Though not absolutely necessary, it won't hurt. A goal would be to try to keep the level to about 100 to 200, the daily requirements (based on package labeling), as the jury is still out on the usefulness of mega-dosing of vitamins. Normally it is best to get vitamins from food, in their naturally-occurring form.
Try some of these tips, and do your best to stay healthy this year!
Rachael Martin, M.S., R.D. is the owner of Eating and Body Image Solutions, a nutritional therapy and consulting business. She also works as a freelance writer and speaker on nutritional topics. Her specialties include mental health nutrition, eating disorders, weight management, longevity nutrition and PCOS. She can be reached at 235.1568 or at ebis-rd@earthlink.net
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