The Big 3!

The three things that you need to do this winter to make sure that you never get sick are: sticking to a healthy nutrition and sleep schedule, eating plenty of fruits and vegetables, especially vitamin C rich foods, and taking the proper amount of time to recover.

Eat – Sleep – Repeat

Key ways to prevent sickness: Make sure that you are eating an appropriate amount of food at all times. You can keep your immune system working properly by eating enough food, getting plenty of quality sleep, and drinking lots of water. By sticking to these principles, you can ensure you are doing your best to keep your body healthy and functioning well.

For the average female, you’re going to want to be eating somewhere around 1800 calories a day. For the average guy, somewhere between 2200 and 2500. These numbers don’t take into account your activity level, but more so like a general range to shoot for.

As far as sleep goes, you are going to want to aim for 8-10 hours of sleep a night. That can be very hard for most people with kids or various jobs. If getting 8-10 hours is too hard, there are a few things you can do to set yourself up for success. Limiting screen time 30-60 minutes before bed and reduce evening caffeine or alcohol consumption

Fruits and Vegetables!

It is imperative that you eat your vegetables. Any fruit that has an orange or yellow color are going to be the best ones. The minerals inside are going to help boost your immune system and keep you healthy!

Got Sick? Lets Get Healthy

If you actually do end up getting sick – take time to recover! I understand that there’s a lot going on, and you may have kids to care for or work that needs to get done, and a million other things as well. But what happens, if you aren’t fully recovered and you try to come back too soon?

Your sickness will actually stay with you longer and may get worse because your immune system is still down. Trying to fight through it and do what you want is actually slowing the recovery process and making things a bit worse for yourself.

Recapping It All

So, to review those three really quick. Number one, make sure you’re eating enough food. Roughly about 1800 for ladies, and roughly around 2200 to 2500 for you gentlemen. Number two, make sure you’re staying up on your vegetables. Especially high vitamin C fruits. And number three, if you actually are getting sick, don’t run yourself into the ground. Make sure you give yourself the proper amount of time to recover from it.

I’ve used these three tips myself, and the last time I remember getting sick was about three years ago. By focusing on these three tips you will be on your way to a healthy and sick free winter season!!

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