Learn how to build a daily vitamin routine with a food-first approach. Discover the essential vitamins women need, their best whole food sources, and when supplements might be necessary.
The post Women’s Daily Vitamin Routine: The Best Way to Get Your Nutrients According to a Dietitian appeared first on MyFitnessPal Blog.
]]>I’ve found over the years that small, consistent daily habits are really the most powerful when it comes to immunity! This looks like quality sleep, nourishing foods, gentle lifestyle habits and extra rest to ensure it remains as robust as possible.
Below are the tips I turn to when I begin to feel run down — these can make all the difference.
Jess xx
Include nourishing protein sources like fatty fish, eggs, legumes or high-quality meats. A well-rounded, colourful and diverse diet is the best way to support the immune system.
70-80% of the immune system cells reside in the gut. It’s so important to support our digestive health through prebiotic and probiotic rich foods, quality supplements and stress management.
Aim to be in bed around the same time each night. A lack of sleep can place extra stress on the immune system. Sleep extra if you feel a cold coming on!
Too much cortisol (the stress hormone) in the body can severely weaken the immune system. Make it a priority to go into the JSHealth Stress-Free Zone (SFZ) every day for 10-20 minutes.
Garlic is known for its antibacterial properties. Add crushed garlic to your meals or homemade salad dressings. If you feel a cold coming on, make a tonic with hot water, honey and lemon.
Processing alcohol can add additional strain on the entire body. Aim for no more than 1-2 standard drinks on the weekend. Drink mindfully, and enjoy it.
Aim to drink 2+ litres a day, and more if you’re exercising or sweating. To assist with hydration, try sparkling water with added lime or berries for flavour, or sip on herbal teas.
When our bodies are under additional stress, we need to take things slowly. Instead of high intensity exercise, try a slow outdoor walk, or a 20 minute yoga flow from the JSHealth App.
Reach for foods like kiwifruit, oranges, capsicum, tomatoes, lemons, papaya and strawberries for a natural vitamin C boost.
Soups are a beautiful way to nurture your body from within. They’re packed with micronutrients alongside satiating protein and healthy fats to nourish you. Try my favorites here.
A high-quality immune blend, or vitamin C, zinc or probiotics as individual supplements are great for supporting immunity. These are not just for winter, they’re for any time of year!
Sometimes, emotional pressure can manifest as physical pressure in your head or sinus. This type of stress also weakens the immune system! Remind yourself that you’re doing your best.
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