Health Tips

  Advice based on evidence: Create a Plate with Balance: ~ Half fruits and vegetables (more colors equal more nutrients),  ~ 1/4 of a lean protein (beans, lentils, eggs, fish, chicken, tofu, and soy sauce). ~ 1/4 whole grains (brown rice, oats, and bread made with whole wheat). Consume more whole foods.  Select foods that are close to their natural state. Avoid highly processed foods that are high in sugar, salt, and bad fats.  Keep hydrated. Drink plenty of water throughout the day. Additionally, herbal teas and water-rich foods like soups, cucumber, and oranges.  Concentrate on the Nutrient Density Include berries, nuts, seeds, leafy greens, and legumes. Include avocado, olive oil, nuts, and fatty fish as healthy fats.  Encourage Gut Health Consume whole grains, vegetables, and other foods high in fiber. If tolerated, include fermented foods like yogurt, kefir, and kimchi. Reduce Sugar and Salt Excessively Pay attention to hidden sugars and read lab...

Building consistent, healthy habits that support your body's natural defenses is the first step in strengthening your immune system. A useful, science-based guide is provided here:    Make Quality Sleep a Priority. Your body repairs itself and makes important immune cells while you sleep. Try to get 7 to 9 hours each night. Maintain a regular routine. Reduce screen time an hour prior to bedtime. Keep your room quiet, cool, and dark. Eat a well-balanced diet high in nutrients. Concentrate on foods that contain antioxidants, vitamins, and minerals that are necessary for immunity. Vital nutrients: Berries, citrus, and bell peppers contain vitamin C. Sunlight, vitamin D-rich foods, and fatty fish Zinc: lentils, nuts, and seeds Vitamin A: leafy greens, sweet potatoes, and carrots Yogurt, kefir, sauerkraut, and kimchi are probiotics. Tips for a healthy diet: Eat a lot of vegetables and fruits (five to nine servings per day). Whole grains and lean proteins are best. Avoid highly p...