Trying to avoid getting sick in the winter is like an actual competitive sport. Fortunately, Tone It Up founders Karena Dawn and Katrina Scott know a thing or two about surviving cold season sniffle-free. This fit and fab duo are pros at teaching others how to live their healthiest lives possible. They are all about focusing on a well-rounded approach that targets food, exercise, and lifestyle habits. Mix it all together and what do you get? None other than a kickass immune system that can thrive during the winter.
Of course, it is always important to take care of your immunity — regardless of the weather. It should not stop when spring comes around. But this time of the year is called “cold season” for a reason. According to the Food and Drug Administration, our bodies are more vulnerable to contagious germs right now. You are more likely to slow down and hibernate from the cold. The dreary days probably do not help much, either.
But this is where Karena and Katrina come in. Thanks to their lineup of cold-fighting tips, you can finally avoid getting sick. This will give you a chance to actually enjoy fun winter activities and everything that this season has to offer. See you never, germs.
1Eat More Vitamin D
Sun exposure can help your body make vitamin D, a nutrient that can boost immune system. But during the winter, this "sunshine vitamin" can be hard to come by. That's why Karena and Katrina suggest chowing down on foods rich in vitamin D. Salmon and fortified dairy products are great sources. Looking for ideas? "We love sautéing mushrooms with onions and a dash of olive oil with grilled salmon," Katrina shares.
2Drink Fresh Smoothies
Fruit and veggie smoothies are an amazing way to fuel up on good-for-you vitamins. For a tasty smoothie idea that doubles as an immune booster, try this recipe by Katrina and Karena. "We blend one scoop vanilla Perfect Fit Protein, one cup coconut water, 1/2 cup spinach, 1/4 inch fresh ginger, and 1/2 cup frozen pineapple," shares Katrina. "It's packed with nutrients to keep your body healthy during cold and flu season, while making your muscles lean and strong!"
3Skip The Processed Foods
Ditching processed foods is a good idea all-year round. These include meals that are packaged, boxed, or considered "convenient." Katrina says that it's best to avoid these if you're trying to stay healthy. "Foods that use processed sugars and flours feed bad bacteria and can make you get sicker faster," she says.
4Reach For Ginger And Garlic
Keep things simple by including more ginger and garlic in your life. These two natural remedies are teeming with antibacterial and antiviral properties. Try making a homemade ginger tea or adding minced garlic to your meal. Looking to spice things up? "We love getting cold-pressed shots of ginger, garlic, lemon, and cayenne. All of these ingredients wake your body up and have anti-bacterial properties," Karena says.
It's no secret that daily stress can do a number on your immune system. This can be caused by work, school, and everything in between. You know how it goes. "Thankfully, fitting in a sweat sesh each day helps lower stress levels," Karena shares. "This means you're less likely to get sick!" But if the thought of exercising during winter makes you cringe, just click on over to YouTube: There, you can easily find stress-busting workouts that you can do at home.
6Practice Stress Management
Reducing stress levels is even more crucial during the colder seasons. After all, too much stress will weaken your immune system. Protect yourself by practicing self-care and self-love, especially in the dead of winter. Use a stress-relief app or take up yoga. And remember, daily physical activity can lower stress levels, according to Karena and Katrina. Don't know where to start? Try Tone It Up's brand new BODY LOVE workouts. You won't even need to leave the house.
7Practice Good Hygiene
Is your roommate, relative, or partner sick? Do you use public transportation or work in a high-traffic area? "Continue to give your body the nutrients it needs, but make sure to load up on foods high in garlic and ginger, " suggests Karena. You should also make it a habit to wash your hands before and after eating, cooking, and using the bathroom. The Centers for Disease Control recommends scrubbing your hands with water and soap for at least 20 seconds.