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Boost Your Immune System

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Boost Your Immune System

As we are trudging through the thick of winter weather and cold/flu/COVID season it is more important than ever to stay on top of your immune health.

 

Today we are going to talk about the top ways you can support your immunity with lifestyle and nutrition routines!

 

  1. Exercise: at the top of our list is consistency with exercise, not only has regular physical activity been shown to boost the immune system (1), but exercise for 3+ hours weekly also has been shown to help with the mental winter blues (2).

     

  2. Sleep: we’ve talked about sleep before and it’s appearing once again. Along with its many other benefits from recovery and mental clarity to appetite balance, sleeping adequately is also a strong component of having a healthy immune system. Sleep deprivation of <5h per night can lead to an increased chances of catching a cold or infection and could have longer recovery rates if you do come down with something than those sleeping >9h per night. (3). Finding a happy balance and shooting for 7-9 hours in bed each night can help ensure you are not only supporting your ability to stay alert and work hard in the gym, you are also boosting your immunity!

     

  3. Nutrition: there are many ways to support your immune system through nutrition, we are going to focus on the hard hitters so you can get the most out of your dietary tweaks.

     

    1. Fruits and Vegetables - shooting for at LEAST 2 servings of fruits and 3 servings of vegetables per day will help you hit the recommended amounts of vitamins and minerals such as vitamin C and vitamin A (beta-carotene) which will support you through this cold and flu season.

       

    2. Zinc - a trace mineral with powerful immune-fighting properties. Zinc can mostly be found in red meat, oysters, seeds, chicken thighs, and dark chocolate. The recommended doses daily are 8mg for women and 11mg for men. While enough zinc is vital for a strong and healthy immune system, notice when supplementing zinc in your diet if you are taking other “immune boosting” products, as daily doses over 50mg can lead to flu like symptoms! (4)

       

    3. Vitamin D - it’s tough enough to get adequate vitamin D through the sun and especially tougher now that less than 5% of our bodies are exposed to daylight when we go outside. While vitamin D is found in salmon, mushrooms, and eggs, it can be challenging to get the 600 IU MINIMUM recommended per day. Supplementing vitamin D (starting around 1000IUs) can not only be amazing for supporting decreased rates of infection, but also support higher energy levels and happier moods. (4)

       

    4. Selenium - can boost the immune system and supports speedy recovery if you do come down with a cold or viral infection. Just one Brazil nut will provide you with all the selenium you need for the day.

 

Hope these tips will help you all fight through this winter season!

 

Stay healthy,

Motivate Fitness

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Christine M

I'm 60 years old, 50 pounds overweight and since the pandemic started I've averaged 800 steps a day. I've had spurts of motivation on my own here and there but nothing that I could stick with, and therefore no results. I didn't have strength in my hands and arms, my legs, and I was out of breath walking up or downstairs. I couldn't climb out of a canoe or get off the floor without requiring help. I started with Motivate Fitness on July 14th 2023. MF tailors the workout to my level, where I am right now. It's challenging! It's hard. And it's working. There are some true athletes there that inspire me. And there are also lots of folks who are starting out like me, making real progress at their own pace. I was nervous for my first workout, because I'm so out of shape and older. I have never once felt out of place at the gym. I feel like I'm part of the group, I belong there as much as anyone, and rather than feeling intimidated, I feel fully supported. Tim and Jacob are extremely knowledgeable; they easily recognize where I need to/can do more, or maybe need to pull back. When I walk out of the gym after my work out I am on cloud nine, and I know I've done something that makes me healthier and stronger. I always look forward to the next workout with Tim and Jacob at MF. I am stronger, can walk up the stairs without pulling myself using the railing, hands free!!! I can carry a full laundry basket up or down the stairs like it's nothing. I can sit on the floor and get up on my own. Getting in/out of the canoe is much less embarrassing. I love it at MF and highly recommend meeting Bill and his team and giving it a try.
Semi Private Personal Training near Lower Gwynedd Township

Matt G

I owe a bit of gratitude to Bill and his crew at Motivate Fitness. They took the time to listen, assess and prescribe the best path to health I needed. I felt instant relief in knowing I was in the right place and the perfect hands. I was definitely over training and under fuelling my body. With some small changes in my workouts I saw some great changes in strength, flexibility, body comp and overall confidence of well being. I do not know the reason but I feel taller when I finish my workouts with Bill and his crew. Motivate Fitness hits on every one of my fitness needs and goals. I look forward to each and every workout. Cannot wait until the next one. Thank you Bill and Motivate Fitness. You are a life saver.
Semi Private Personal Training near Lower Gwynedd Township

Mike L

I started at Motivate Fitness to get stronger, healthier and faster in my golf swing. Bill, Tim and Jacob do an amazing job! What I like the most is how they hold me accountable and Motivate me to work as hard as I can to reach my goals. They set the goals and provide an atmosphere that makes me want to go to the gym and spend time with them as they share the same passion towards my improvement as I do. This really helps me stay focused and I am seeing a major improvement after 3 weeks.

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