Stay Healthy This Winter with These 7 Tips
Moms are so busy taking care of everyone else that they can easily forget to prioritize their own health. But if Mom goes down the whole family suffers, so it's important to take care of yourself. While things can get a little hectic at home, it’s super important for moms to take a breather and make sure that they are in good health, especially during cold and flu season.
Crina Okumus, co-founder of Baze, a lifestyle wellness brand that offers personalized nutrition through a simple blood test, knows the struggles of balancing multiple jobs at once. As an entrepreneur and mother of a young daughter, Crina is always on the go but makes sure that her health is a priority for the sake of her family.
Here are Crina's seven recommendations for moms to stay healthy over the winter:
Slip antioxidant snacks into your shopping basket
Foods such as blueberries, strawberries, papaya, kale, dark chocolate, and spinach are packed with antioxidants to help defend yourself from the damage caused by harmful free radicals.
Health starts in the kitchen
When preparing your favorite meals, foods such as garlic, onions, and turmeric are packed with potent antivirals which may help your resistance to infection. Other powerful allies include chiles, peppers, manuka honey, and Greek yogurt. Find ways to incorporate these foods into your daily cooking.
Treat yourself to some “me” time
Lack of exercise, insufficient amounts of sleep, stress, and poor diet all weaken your immune system. As a busy mom, you will naturally put your children first — but they need you to be at your best. Studies suggest that as little as 20 minutes of daily exercise may have anti-inflammatory effects that lift your immune system and making that time for yourself is crucial to your health. This can be hard to fit in, but think about how much harder things will be if you don't take the time for some “me” time and get sick.
Eat a range of healthy foods, but don't forget your vitamins
Your body needs specific nutrients for a healthy immune system including – but not limited to – selenium, vitamin E, zinc, omega-3, and vitamin D. The only way to know your actual nutrient levels is by testing them; then you can build up anything you’re lacking with a mix of dietary changes and personalized supplements.
Improve your immunity with Vitamin E and Zinc
Supplementing Vitamin E may be another useful way to improve immunity and reduce your risk of infection and can be found in foods such as almonds, nut oils, salmon, and avocado. Optimal zinc levels are also essential for the maintenance and development of your immune system. Nuts and seeds, meat, shellfish, dairy and whole grains all contain reasonable amounts of Zinc.
Omega-3 is your friend
Oily fish contain omega-3 which is essential for building immunity-boosting cells. Not a fish fan? Substitute with foods like flaxseeds, eggs and chia seeds, and supplement your diet with high-quality omega-3 which is molecularly distilled to remove environmental contaminants.
Lack of sunshine? Vitamin D can help
The most natural way for you to get a good dose of Vitamin D in the winter is exposing your skin to sunlight, but that is not always an easy or safe task. Studies show that vitamin D supplements can have a beneficial effect on immune function. Vitamin D deficiency is a very common problem and often goes undiagnosed so you may want to ask your doctor about getting your vitamin D levels checked at your next appointment.
What do you do to help stay healthy during cold and flu season? Let us know!