Spring break is approaching, and around 1 in 8 Americans will be heading off for some much needed R&R. Whether you’re travelling by plane, car or just keeping it local this year, strengthening one’s immunity before you set off is paramount.
Tip #1: Increase Vitamin D3
Aim for at least 10-15 minutes of time in the sunshine per day or take a vitamin D supplement to reach optimal essential vitamin levels. Foods rich in vitamin D, such as fish, egg yolks and grass-fed beef, are also a good option. Vitamin D not only protects bones but also plays an important role in regulating many other cellular functions, which impacts overall immunity.
Tip #2: Eat Protective Foods
The last thing you want is to get sick before or on your trip. Walnuts are rich in ALA (Alpha Lipoic Acid) and are a potent antioxidant that recycles Vitamin C and Glutathione. Berries are power-packed with protective antioxidants that reduce inflammation, neutralize the oxidative stress that causes damage to our DNA, and help protect against pathogens.
Finally, olive oil is high in Vitamin K, which boosts the brain’s processing speed, and increases cellular turnover. All of this combines to make sure you’re on the beach surrounded by sand and not in bed surrounded by dirty tissues while on your trip.
Tip #3: Limit the sugar and processed meats
Try swapping some sugary and salty snacks for a healthier alternative. For example, you can swap that beef jerky out for roasted nuts, trade that bacon grease in for olive oil while cooking, switch out pop for coffee/tea, and finally try mezcal or vodka with natural fruit and club soda instead of the traditionally sugary cocktails.
You would be surprised just how much sugar and processed meats you can cut out of your diet by making a few quick changes. Your body and its immune system with thank you.
Tip #4: Get up and move!
Try to boost your energy levels naturally with these simple exercises and tips! Engage in various plank exercises to get the blood flowing and restore energy levels throughout your travels. Try a forearm plank, side, straight-arm plank, or a straight-arm plank with shoulder touch.
A plank exercise engages all the main muscle groups of the core and glutes. They help by taking pressure off the low back and negating the effects of sitting. Any plank will boost energy and improve productivity. Perform the following plank series 3-4 times per day, holding each plank for 30-60 seconds.
Tip #5: Enjoy clean caffeine
A nice cup of single-origin coffee can provide an assortment of benefits such as autophagy support and reducing inflammation. After the morning of coffee, it can be very beneficial for energy and eventually deep sleep to switch to matcha. Matcha tea contains three times as many antioxidants as standard green tea because of the way it is harvested. The process of shading the matcha plant increases the chlorophyll and amino acid content.
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