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ACHIEVERS SPOTLIGHT
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How to future-proof your health

Nutrition & Wellbeing

Taking a proactive approach to supporting your immunity is one of the best things you can do for your health. Here’s what you need to know.

We all feel better when we’re in control, right? The same is true when it comes to our health and wellbeing. The previous few months have made us think about our health, and that of our loved ones, from a different angle; we’re no longer waiting to get sick before thinking about our health and immunity. Instead, we’re thinking proactively about the small and big changes we can make to our everyday lives that will help support our minds and bodies. Here are five ways in which you can make a big difference this year …

1. Move more

Research carried out by leading physiologists at the University of Bath, England, and published in the journal ‘Exercise Immunology Review’1, shows that exercise helps the immune system find and eliminate pathogens in the short term and reduces the risk of infections in the long term. Great news for anyone who loves to work up a sweat, and excellent motivation for anyone who has, until now, been reluctant to exercise.

Regular, moderate-intensity aerobic exercise – such as walking, running or cycling – for 150 minutes per week can go a long way in giving your immune system the support it needs. So, put on your favourite playlist, grab a bottle of water, and head out for a brisk walk around your neighbourhood, or cycle through the park and feel buoyed by the knowledge that you’re doing your bit for your immunity. And if you find there are times when you are lacking in the motivation you need to get moving, discover 7 Ways to Stick to Your Exercise Routine.

2. Eat well

There is a growing body of evidence that shows plant-based diets are beneficial to the immune system2. In particular, diets that provide plenty of vitamin C (such as citrus fruits and peppers), lycopene (found in tomatoes) and zeaxanthin (such as kale and spinach) have been found to do the job well. These phytonutrients are nature’s chemicals, and no diet is complete without a broad array of them. The best way to ensure you’re eating well is to cook from scratch. So many of us have discovered a passion for cooking over the last year, and this is a habit we should keep.

3. Bolster your diet with valuable vitamins, minerals and nutrients

Supporting your diet with the appropriate food supplements is a great way to fill any nutrient gaps you may have, especially if you are short on time in the morning. The following Nutrilite™ products are an excellent option, because they are loaded with nutrients to help promote an active immune system. Vitamin C, which is contained in Nutrilite Vitamin C Plus , and folic acid, vitamin B12 and vitamin B6, which are contained in Nutrilite Vitamin B Plus Dual-Action , are renowned for their ability to support the normal function of the immune system. In addition, natural garlic, which has been sourced from our very own Trout Lake Farm in Washington, US, and which is contained in Nutrilite Garlic, contributes to normal immune function, plus it supports the maintenance of heart health and normal cholesterol levels.

4. Relax

Taking time to relax will help reduce feelings of stress and anxiety, both of which are known to be causes of inflammation3. If left unchecked, this inflammation can impact your health4. There isn’t a user manual for relaxation; you must do what makes you feel calm and happy. For some people, it’s taking an hour each day to spend in a good book. For others, it’s meditation or mastering a settling breathing technique. How you relax is less important than just making sure you set time aside to do it.

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5. Get outside

Spending time outside while it is light is important all year round as it will boost your levels of vitamin D, which has been shown to support immunity, and natural daylight will help to balance your moods and help you feel uplifted5. Research from the University of Essex, England, found that just five minutes of exercising outdoors can improve self-esteem and mood, while being around greenery, whether you’re taking a walk through the woods, along a tree-lined street or even spending time in a community garden, can reduce stress and boost cognitive function, creativity and self-esteem6. Try to get outside at least once a day.

1 Regular exercise benefits immunity – even in isolation, Exercise Immunology Review
2 Effect of fruit and vegetable consumption on immune function in older people: a randomized controlled trial, National Library of Medicine
3 The Interplay Between Stress, Inflammation, and Emotional Attention: Relevance for Depression, US National Library of Medicine
4 Imaging the Role of Inflammation in Mood and Anxiety-related Disorders,
US National Library of Medicine
5 A prescription for better health: go alfresco,
Harvard Health Publishing
6 A walk a day keeps the doctor at bay,
University of Essex

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