As stores are slowly beginning to reopen it’s important for us all to understand that social distancing and washing our hands isn’t the only thing that we should be focusing on. To avoid or at least minimize another wave of the coronavirus, or another pandemic in the future, we should all be taking steps to boost and strengthen our immune systems.
One of the ways I help my online training clients is to provide coaching that helps them to easily integrate immune boosting activities into their daily lives.
There are 4 extremely easy things you can do everyday that can help boost your immune system easily.
My name is Tafiq Akhir, Im a 40+ health and fitness specialist, personal fitness chef and the owner of Tafiq’s Physiques where we help our clients transform their bodies to look great on the outside, and transform their health to feel amazing on the inside.
Here are 4 easy immune boosting things you can start doing today:
#1 Getting enough sleep is the most natural way to improve your immune system. For individuals with high stress, or those who may have difficulty sleeping in general, there are easy ways to help you get to sleep and stay asleep.
Things like turning off as many lights as you can at least 1 hour before you’d like to go to bed. It is a simple thing that naturally causes the body to relax. If you’re watching TV or listening to music make sure the movie or TV show is low action, slow moving, and maybe even a little boring. The music should be slow, calming and soothing to your body.
You should avoid watching action movies, comedies or anything that causes your heart to race or your thoughts to wander.
#2 is water. A survey by water provider Quench, found that nearly 80% of working Americans say they don’y drink enough water.
Water is essential for every bodily function that we have. So naturally if we don’t get enough water our body and immune system will suffer. It’s best to get half of your body weight on ounces of water everyday to stay properly hydrated. This means, if you weight 150 pounds you should be drinking 75 ounces of water daily.
I know it sound like a lot, but to put that into perspective that’s roughly 9 cups. Most standard drinking glasses are about 2 cups so that would be about 4 full glasses of water a day. The easiest way to get this done is to drink a full glass of water first thing in the morning. A full glass at breakfast time, at lunch time and at dinnertime. Super easy.
For everyone who says you hate the taste of water or that it's too plain. It literally takes less than 10 seconds to completely drink a full glass of water. I think you can deal with the taste or lack there of for less than 10 seconds. Especially when the purpose is to improve your health. Just sayin'! 🙂
#3 is exercise. Any type of consistent physical exercise that gets your heart rate elevated and gets your body moving for at least 30 minutes a day is adequate. Especially if you are not a physically active person to begin with, or it you have a sedentary job. Things like walking, fitness classes, playing a sport, riding a bike, physically playing with the kids or your pets, or even gardening. Anything that get's you physically active.
And finally, #4, the one thing most people struggle with, balanced nutrition.
The way I breakdown nutrition for my clients is that there is no deprivation, no counting calories and no starving yourself. EVER!
I show you how to eat real food and get real results.
Many people see healthy eating as challenging, but that’s because so many fad diets and quick fix weight loss gimmicks promote such strict guidelines that many people assume they can’t do it so they won’t even try.
The main thing I emphasis with clients is to consume 1 serving of lean high quality protein, 1 serving of high fiber vegetables and 1 serving of healthy dietary fat. Those 3 components should be part of every main meal in order to consume a good balance of all the nutrients, vitamins and essentials to boost the immune system and improve overall health.
If my client wants to add a serving of starchy carbs, dessert or alcohol they can. But, only after the 3 main components are met. So they still get the things they want, but they also get the things they need.
Of course there are many other ways to boost the immune system, but from my 20 years of health and fitness experience these are the 4 easiest ways to get started.
I hope what I’ve shared shows you how easy it is to get better sleep, drink more water, stay active and eat a little healthier.
Until next time, please be safe and be well.