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NUTRITION NEWSLETTER
November News
Strengthen Your Immune System
Cold and flu season is upon us, make dietary changes
to keep your system on the defense. Proper nutrition can make a big difference in how
you feel this season.
The immune system plays many roles in preventing
illness and infections such as the common cold and flu, and can also help prevent cancer.
Tuning up your immune system with dietary and lifestyle changes has many other benefits
to your overall health. Use these strategies so you can feel your best for the
busy season ahead.
- Nutrient-Dense Diet—Eat a diet
rich in antioxidant nutrients such as beta-carotene, vitamins C, and minerals,
selenium, and zinc which help to bolster the immune system. Fresh fruits and vegetables, especially colorful ones are
rich in antioxidants. Start slowly and work up to 5 servings a day.
It’s easier than you think.
- Hydration—Drink plenty of water,
staying hydrated will keep your mucous membranes moist and prevent bacteria and
viruses from entering your system. Water also helps to flush your system of toxins.
- Bad Carbs—Try to stay away
from refined sugar, concentrated sugars, and refined carbohydrates in both food and drinks.
High blood sugar levels can reduce the ability of white blood cells to fight infections.
- Beverage Choices—
Reduce alcoholic beverages, excess alcohol can dehydrate your body and depress
the activity of white blood cells, plus it provides little nutritional value.
- Exercise—
Lose excess weight, research suggests an increased number of infections occurring
in obese people. Those with high blood cholesterol and lipid levels have fewer
white blood cells and a slower response to fighting infection.
Being underweight can also increase susceptiblility to infections.
- Weight—
Get regular exercise, it increases circulation of your immune fighting cells.
Research supports an enhanced immune system for those who exercise regularly.
- Food Intolerances—Maintain a
healthy gastrointestinal tract; food allergies and intolerances can leave you more
susceptible to infection. A nutritionist can help you identify food intolerances
and plan a diet around such foods. A healthy gastrointestinal tract allows for
proper digestion and absorption of vital nutrients to maintain a healthy immune system.
Find
out how sustain your energy and manage weight through the holidays, and learn ways to
keep your immune system strong for the upcoming cold and flu
season.
Schedule an appointment with Sheri. Use your medical
insurance to cover the cost of nutrition counseling.
Schedule an appointment with
Sheri Mar to address all nutritional issues related
to health and wellness.
Most insurance accepted.
Free 15-minute appointments are also
available.
To schedule an appointment with Sheri Mar, call 206-789-6440, or email info@eatwellbefit.com
Sheri is the co-author of the Healthy
Bride Guide, a book on fitness
and nutrition.
Do you have a nutrition topic for the month?
Email your suggestions to info@eatwellbefit.com
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