In this month’s Nutrition Education article, SMAA Meals on Wheels Dietician, Elizabeth Varga, shares “Immunity Boosting Tips to Take You into the New Year.”
As we head into the new year with the cold winter weather, you may be wondering how to keep your immune system working at its best. Here are three ways to help support your immune system this time of year.
Getting Proper Rest
Studies show that a lack of proper sleep can negatively affect your health. Lack of sleep may even affect how well your body recovers after you’ve fallen sick. An average adult needs 7 to 9 hours of sleep a night.
Tips for a good night’s sleep:
• Avoid late-night snacks and caffeine
• Turn off any screens that are overstimulating to the brain
• Create a nighttime routine to follow each night
Staying Active
Staying active during the winter months can be tricky. Whether you are able to take a walk, use a stationary bike at home, or do some stretching, it’s important to get your heart rate up in a comfortable way. A sedentary lifestyle can decrease your body’s ability to fight off sickness.
The Southern Maine Agency on Aging offers A Matter of Balance and Tai Chi classes. These classes can increase strength and help with balance and mental well-being. Keep an eye on our events page for future programming.
Fueling Your Body
The last step in making sure your body is ready to fight off sickness this winter is to fuel it with nutritious foods. Keep in mind the main macronutrients: carbohydrates, proteins, and fats. You want to make sure you are getting the recommended amounts of each for your body to complete normal processes.
Recommended daily intake:
• Carbohydrates: 45 to 65 percent of daily calories
• Protein: 10 to 30 percent of daily calories
• Fats: 20 to 35 percent of daily calories
There are also vitamins and minerals we need in smaller amounts that can enhance our immune system:
• Vitamin C: citrus fruits, berries, bell peppers, broccoli
• Vitamin E: broccoli, almonds, sunflower seeds
• Vitamin A: broccoli, carrots, sweet potatoes, leafy greens such as spinach
• Folate: leafy greens, beans, nuts
• Probiotics: yogurt
The main takeaway: Fuel your body by making sure it’s getting enough food, while also focusing on whole foods like fruits and vegetables to get key vitamins and minerals!
