Healthy Ways to Prevent IllnessWhen it comes to your body's germs, kill them with kindness.
Eat your greens.
Green, leafy vegetables are rich in vitamins that help you maintain a healthy immune system. According to a study of mice, cruciferous vegetables send a chemical signal to the body that boosts proteins necessary for efficient immune-system function. In this study, healthy mice deprived of green vegetables lost 70 to 80 percent of those proteins.
Let the Sunshine In
GET YOUR VITAMIN D
Many Americans have a vitamin D deficiency, which can lead to poor bone growth, cardiovascular problems, and a weak immune system.
A 2012 Journal of Pediatrics study found that all children should be checked for adequate vitamin D levels. This is especially important for those with darker skin, since they don’t get vitamin D as easily from exposure to sunlight.
You can buy vitamin D supplements at your local grocery store or pharmacy. They should contain D3 (cholecalcifert more effectively raises vitamin D levels more effectively. However, eating a diet rich in D allows for more absorption into the body.
Foods Full of Vitamin D
In addition to greens, proteins and other plants supply enough to supplement your natural levels of this immune-boosting vitamin. Below, some examples from our own menus, which are prepared with leading nutritional software to ensure ideal caloric intake and levels of nutrients for a wide range of dietary needs.
Don ‘t skip on the yolk. Contrary to popular belief, the creamy center contains the majority of nutrients, including 9% of your vitamin D per serving. Fill up on summer bacon frittata topped with charred tomato-navel orange relish
Fungi are a fun way to get in D through the day. Don’t dread the mushrooms you’ve had in the past. On our plant-based menu, fans of Hawaiian food will enjoy this flavorful Kahlua mushrooms with edamame and rice.
Salmon and canned tuna are great sources, but don’t stop there! We paired pesto-crusted pacific cod with wild mushroom-shallot quinoa and market vegetables for over 25% your daily dose of Vitamin D.
Keep it personal.
Flu viruses can generally survive on surfaces for 24 hours, according to the National Health Service. That leaves plenty of time for germs to spread among family members. Just one sick child can pass an illness to an entire family in the right setting.
To avoid sharing germs, keep these personal items separate
Wash contaminated items — especially shared toys— in hot, soapy water, or the dishwasher. When in doubt, opt for disposable drinking cups, utensils, and towels.
This one might seem obvious, but it applies to more than a safe distance from sick strangers and colleagues—it pertains to keeping a wide berth to sick family and friends too.
And if you do have to interact with people who are sick, be vigilant about washing your hands and not touching your face.
Double-dippers may pass germs to those who eat after them, so steer clear of communal snacks.
Maintain Clean Hygiene
A good rule of thumb (no pun intended)? Each time you shake someone’s hand, wash yours. Don’t stop there. Running water will dilute any germs and send them down the drain, while soap speeds up shedding germs.
Other ways to practice good hygiene
- Shower daily.
- Wash your hands before eating or preparing food.
- Wash your hands before inserting contact lenses or any other activity that brings you in contact with the eyes or mouth.
- Wash your hands for 20 seconds and scrub under your fingernails.
- Cover your mouth and nose with a tissue when coughing or sneezing.
- Carry an alcohol-based hand cleaner for on-the-go use. Disinfect shared surfaces, such as keyboards, telephones, doorknobs, and remote controls.
- Keep sanitizing gel or alcohol-based hand wipes on you at all times. Read the label before you buy for alcohol-based wipes and gels, which are more effective at killing germs than those without alcohol.
Get enough sleep.
Getting adequate sleep is important if you’ve been exposed to a virus, according to an Archives of Internal Medicine study. Healthy adult participants who slept at least eight hours each night showed greater virus resistance. Those who slept seven hours or less each night were about three percent more likely to develop the virus after exposure.
One reason may be that the body releases cytokines during extended periods of sleep. Cytokines are a type of protein that help the body fight infection through immune system regulation.
Core Plans Include 1200, 1600, 2000, Diabetes Friendly and BOOST Low Carb Monday – Wednesday (Sunday Delivery) Denver Omelet: ham, onion, roasted red peppers, Tillamook cheddar (D, P, BP)Beef Chili: 3 beans, carrots, red pepper, Tillamook white cheddar, sour cream...
Core Plans Include 1200, 1600, 2000, Diabetes Friendly and BOOST Low Carb Monday – Wednesday (Sunday Delivery) Root Vegetable Hash with folded egg & salsa fresca (NS, C) Arugula Salad: roasted pear, grilled chicken, chevre, pumpkin seed vinaigrette, dried...
Core Plans Include 1200, 1600, 2000, Diabetes Friendly and BOOST Low Carb Monday – Wednesday (Sunday Delivery) Breakfast Sandwich: egg, Canadian bacon, arugula-pumpkin seed pesto, Tillamook white cheddar (D, P, Nut)Oregon Autumn Waldorf Salad: roasted chicken, local...