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Five Quick Tips to Stay Healthy This Winter

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As the cold weather begins to creep in we can be sure of a few things. Not only are the days getting shorter and the nights getting longer, but soon you will notice an increase in the number of sniffly noses, achy heads, and of sick days. Here are a few quick tips to keep your immune system in top gear this cold and flu season.


Step One: Eat right!

Nothing can replace eating well.  Yet so many of us will begin packing on the pre-winter calories in the usual fashion. Halloween is coming up, followed by Thanksgiving, Christmas, etc. Increased sugar intake can reduce your immune response DRASTICALLY! Ever notice how many kids get sick the week after Halloween? Replace that sugary Halloween candy with something a little more wholesome. Make sure to eat fresh fruits/veggies daily. The best meals are made up of things that actually grow! Not things that have to be processed or things that can last on your shelf for months at a time. Getting enough water is also part of eating right. Half of your weight (in pounds) = Ounces of water to drink daily.


Step Two: Exercise

Exercise is our body’s natural way of adapting to stress. Our stress hormones give us energy for a fight-or-flight response. So what should you do when you are stressed? USE THAT ENERGY! And stop telling yourself you don’t have time. Sometimes our best workouts are the ones we almost skip because we don’t have enough time. Just get out and do something. 5 minutes, 10 minutes… a little bit is better than nothing at all, 25-30 minutes is ideal. Strive for increasing your intensity each time you workout.


Step Three: Supplement, Supplement, Supplement!

Let’s face it: None of us eat perfect all the time. Additionally, in the winter we don’t have bare skin exposed to the sun, so we don’t make enough vitamin D. If you REALLY want your immune system in prime condition for this winter start now. Vitamin C, D, and other anti-oxidants, Probiotics, Echinacea, Astragalus, Silver Hydrosol… It can be overwhelming with all the products on the market. Consult with an expert, like the ones at our office, to find out what is right for you!


Step Four: Get Enough Sleep.

Your body cannot heal or fight off invaders if you are not well rested. Most people need 6-8 hours per night of UNINTERUPTED sleep. Make sure you are getting to bed at a consistent time and turn off any distractions, like the TV. Ensuring your room is dark helps the body’s internal system get you to sleep faster and stay asleep longer.


Step Five: Get Adjusted!

Removing stress and interference from the nervous system is an immediate immune regulator. A good adjustment can boost a lagging immune system or relax a hyper/autoimmune system. One of the first things we do in our family whenever anyone feels sick is to get adjusted. But like all the other items listed above, chiropractic works best as a preventative!


Feel free to add your favoirite tips in the comments section!

Dr. Powell

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