Autumn is a splendid time of year! Crisp air, changing leaves, warm colors, spiced scents and cozy sweaters are the beauty of the season. Even so, autumn can bring challenges to our health. With the change in season, new routines, gathering more frequently indoors and lack of vitamin D, we are all more susceptible to seasonal sickness.
Now you can keep your family healthy, too, with these five tips:
Choose a healthy, Nutritious diet
Studies show that eating processed foods increase the risk of high blood pressure and heart disease, mental health disorders, diabetes, weight gain and obesity, and sleep issues. And, although more testing remains, there has been some association to asthma, digestive issues and cancer.
Processed food contains sugar or high fructose corn syrup, high levels of sodium, artificial coloring and sweeteners, chemical flavoring, unnecessary additives, synthetic preservatives and fats. Due to their little nutritional value, it is recommended to avoid processed foods and sugary snacks like ready-to-eat meals, packaged bread, refined and artificial sweeteners, boxed cereal, soda and juice, lunch meat, processed cheese, potato chips, fast food, margarine and vegetable oil, packaged cookies and candy.
Add fresh fruit and vegetables to each meal, make meals and snacks from scratch, and drink nutritious fluids like water and low sugar juices that don’t contain aspartame.
Rest Up
Sleep is incredibly important for our body to rest, repair and rejuvenate. But, 35% of adults aren’t getting enough.
Studies show that not getting the recommended amount of sleep, regularly, can cause poor grades, trouble focusing, weight gain, frequent outbursts and mood swings, and increased illness in children. In adults, there is an increase eof high blood pressure, diabetes, heart disease and obesity, weakened immune system and mental health issues.
Not sure if you and your family are getting enough sleep? The American Academy of Sleep Medicine provides some helpful guidelines regarding just how much sleep we need, in every stage of our life.
Get Fresh Air
As the weather begins to change, we can finally enjoy the outdoors without the dreadful heat and humidity. Spending just 30 minutes a day outside has been proven to clear out lungs, improve mood and mental health, help digestion, support white blood cell function, strengthen the immune system and improve blood pressure.
Did you know? Viruses can stay airborne for hours. According to research, norovirus (the stomach bug) droplets can remain airborne for 2 hours and respiratory viruses can stay in the air for up to 7 hours, depending on the humidity and air circulation within the space. Opening windows for 10 minutes, twice a day, will ventilate the air, improving air quality.
Take Quality Multivitamins and Supplements
Multivitamins and supplements can help fill nutritional gaps, when we can’t eat enough fresh fruits and vegetables. Vitamins like C, D, and Zinc, and herbal supplements like Elderberry and Immunity Support, work with our natural immune system to help our body fight germs that come our way.
Practice Good Hand Hygiene
Research shows that we can prevent 1 in 3 stomach related illnesses (vomiting and diarrhea) and 1 in 5 respiratory illnesses (cold and flu) by washing our hands. But most people don’t wash their hands well enough to prevent the spread of illnesses. Handwashing regularly throughout the day can help you, and your family, get sick less this season.
Tips for good hand hygiene
- Keep hands away from your eyes, nose and mouth.
- To wash hands, rinse with water. Then, apply soap and lather for at least 20 seconds while scrubbing the tops and bottoms of your hands, in between fingers, underneath fingernails and wrists. Rinse well and towel dry or let them air dry.
- Encourage your children to wash their hands, too! Teach children to scrub every time they use the restroom, before and after they eat, after opening doors, and if they are sick or are in contact with someone who is sick.
- Hand sanitizers do not replace handwashing. In a pinch, a natural hand sanitizer will help provide some protection. Something is better than nothing.
