Aviva's Blog

1. Eat more vitamin B rich foods: B vitamins are essential for the nervous system and assist your body in managing stress.  Vitamin B rich foods include whole grains, legumes, liver, egg yolks and leafy green vegetables .
2. Take a quality probiotic supplement: Stress depletes the beneficial bacteria in your gut which can affect your digestion as well as your immune system.
3. Exercise regularly: Exercise can decrease the stress hormone cortisol in the body and increase endorphins, giving your mood a boost.
4. Spend time outside: Sunlight lifts your mood and the vitamin D produced in the skin will boost your immune system.  Aim for 10-15 minutes of sunlight per day.
5. Get enough rest: We need 7-8 hours of sleep each night for our bodies to function optimally.

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The human body is made up of more than seventy percent water.  It is beyond question that the benefits of drinking sufficient water each day go far beyond simply quenching thirst.

Water is critical to almost every aspect of a person’s health including regulating body temperature, bringing oxygen to the cells and removing waste from the body.  Not drinking enough water on a daily basis can cause headaches, fatigue, dry skin and constipation. Dehydration can also negatively affect blood pressure, circulation, digestion and kidney function.

Here are five tips to help you drink more water:

1. If you are on the go, carry a full water bottle with you at all times.

2. If you are sitting at work, keep a glass of water at your desk and drink throughout the day.  Refill often.

3. If you tend to forget to drink water, set an alarm on your watch, computer or hand-held device to remind you to take a drink every half hour.

4.  If you don't like the taste of tap water, try adding lemon/lime or drink filtered water.  If you enjoy the taste of your water, you will be more likely to drink it.

5.  Avoid caffeinated beverages as they will dehydrate you.

Note:  Drink the majority of your water between meals - drinking too much liquid with meals will impair your digestion, particularly cold liquids (Sipping room temperature water with meals is okay).

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Research shows that one in two adults in Canada and the US are overweight.  According to Statistics Canada, 18 percent of men and 16 percent of women are obese. The highest rate of obesity is among 55 to 64 year-olds: 24 percent of men and 21 percent of women in this age group are obese.

Excess weight increases risk of heart attack or stroke, diabetes and certain cancers.

Smoking has held the top spot for putting our health at risk, however, recent studies show that while smoking kills more people, the number of smokers has decreased.  This decline combined with an increasing number of overweight individuals,  makes obesity now the number one health risk.

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Not surprisingly, studies show that 97 percent of Canadians are deficient in vitamin D during the winter months.  Low levels of vitamin D will significantly impair your immune response resulting in a higher susceptibility to viruses such as H1N1, risk of complications and recovery time.

Other factors which may weaken your immune system include:

Lack of sufficient or quality sleep

Excess refined sugar in the diet

Poor stress management

Strengthening your immune system is your best defence against flu viruses.  Ask your doctor to check your vitamin D levels with a simple blood test and speak to a nutritionist about supplementation options and choosing the right one for you.

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