Immunity & energy facts

Tips for Supporting Your Immunity & Energy

Get Some Exercise! - In addition to keeping us fit, regular exercise that gets our heart rate up can help us feel more energized. Exercise generally leads to a better night's sleep too. Consider taking the stairs instead of the elevator or walking around the block at lunchtime.

Eat a Healthy, Balanced Diet - In our busy lives, healthy eating often can be a challenge but by eating a healthy, balanced diet, we can increase our energy level and strengthen our immune system. Here are a few basics to bear in mind:

• Eat less saturated fats by cutting down on red meat and avoiding fried foods
• Replace quick-fix sugary foods with complex carbohydrates like fruits, vegetables and whole grains which release their energy more slowly
• Eat more fiber by choosing the whole grain versions of bread, rice and pasta
• Don't skip breakfast - it's essential to stay energized and focused all day long
• Snack on high protein foods such as nuts and seeds (pumpkin, sunflower, etc.) which keep you feeling full for extended periods of time
• Increase your daily fruit and vegetable intake - have a supply of fruit to eat at work and include an extra portion of vegetables with your evening meal
• Eat less salt and sugar by cutting down the amount you add to food

Drink More Water - The body needs water for most of the chemical reactions that happen inside its cells. Water carries nutrients around in the blood and flushes out toxins from vital organs. When we become dehydrated, there's not enough water in our bodies to carry out normal functions. Since water makes up about two-thirds of our body weight, to maintain this we should aim to drink plenty of water.

Clean your Hands Frequently- Wash your hands with soap and warm water or an alcohol-based hand sanitizer frequently to avoid catching and spreading virus-causing germs.

Have an Early Night - During sleep, the immune system is reinforced and replenished, so getting enough sleep is critical to supporting a healthy immune system. Research suggests that an hour of sleep before midnight is worth two hours after the clock has struck 12. So stop channel hopping and go to bed earlier. To get a good night's sleep, try not to eat too late and avoid caffeine and alcohol.

Stop Smoking - Not only does smoking damage your lungs and arteries, it also depletes vitamins and minerals from your body. For help with quitting, visit www.cdc.gov/tobacco/quit_smoking/index.htm

Relax - Stress can be a real drain on energy and concentration levels. If stress levels build up, take five. Close your eyes, breathe deeply and relax your shoulders by shrugging them up to your ears and then dropping them down. Although it's easier said than done, keeping stress under control is essential for a healthy immune system.