Strong Immunity for Healthier Living ​

By Kim Goletz

The recent pandemic has highlighted how important it is for our bodies to be able to fight infection. In addition to proper hand washing, social distancing and sanitization of your surroundings, there are steps that you can take to improve your immune system. Following these few steps can improve your immunity and improve your overall health.​

Kim Goletz is an Indy native, wife, mom, a practicing physician assistant, nutritionist, trainer, and founder of Refine YOU an online fitness and nutrition company. She has a lifelong passion for the health and fitness industries, and has dedicated her life to helping others. The Refine YOU blog provides fitness and nutrition tips, recipes, and tips on how to live a healthy lifestyle. Her mission with The Refine YOU Program is to help as many people as possible with customized nutrition and workouts to be the best and healthiest they can be.
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Eat Healthy Foods 
Nutrition is the most important factor when it comes to your health. The food that you eat is your body’s fuel, helping your body to run and function optimally. If you do not fuel your body with the proper nutrients, it will not run efficiently and effectively.
  
If you fuel your body with unhealthy, processed foods, your body cannot run optimally. Foods like chips, soda and most snacks contain calories, but these calories are what we call “empty calories.” This means that the calories you are eating are made up of minimal vitamins and nutrients. In addition to avoiding processed foods, avoid drinking alcohol regularly. Too much alcohol consumption can weaken your immune system and put you at higher risk of getting sick. 

On the other hand, if you eat healthy foods that are “nutrient dense” or “nutritious,” they are full of vitamins, minerals and nutrients. These foods are just what the body needs to work properly and are good for your immune system. Foods that contain beta-carotene, Vitamin C, Vitamin E, Vitamin D and Zinc are good foods to boost your immunity. 

Healthy foods-full of vitamins, minerals and nutrients-are 
just what the body needs to work properly 
​and boost your immunity.

Exercise and Maintain a Healthy Weight 
Maintaining a healthy weight directly correlates to your health and your immunity. There is no question that obesity leads to an increased risk of disease and infection. Exercising regularly has huge health benefits that protect you against heart disease, high blood pressure and osteoporosis, and it can also boost your immune system. 

Exercise also benefits your mind and spirit by providing an endorphin rush and the satisfaction that you have done something good for yourself. Exercise can help relieve stress, help you feel more relaxed, and boost your mood. ​

Improve How You Deal with Stress 
When you are under stress, your body releases stress hormones, which can suppress your immune system. While you cannot control what happens, you can improve how you deal with stress. You can lean on your support network (friends and family), see a counselor, talk to your doctor, exercise, participate in a gratitude program, meditate, and create a yoga practice.

Get Enough Sleep 
Sleep plays a huge role in your health and happiness. During sleep, your body repairs and restores itself. If you do not get enough sleep, you put your body in more stress, which can affect your immune function. Be sure you are getting enough sleep every night. Everyone needs a different amount of sleep, but most studies indicate that most people need about 7-8 hours of sleep each night. Be honest with yourself and try to get the sleep that your body needs every night. 

Taking care of yourself directly impacts your immunity. If you live a healthy lifestyle by eating nutritious foods, maintaining a healthy weight, exercising regularly, maintaining a low stress level and getting enough sleep, you will have a healthier immune system and improve your ability to fight illness and disease.

If you need guidance on how to implement these strategies in your life, contact your physician, or find a well-trained individual to help you. The Refine YOU Program, run by physician assistant, nutritionist and personal trainer Kim Goletz, offers customized nutrition and workout plans to fit your lifestyle to help you reach your health and fitness goals and to be the healthiest YOU possible!