Signing up for WRCC Personal Training & Dietitian Services begins your journey towards a more fit, healthy, and well version of yourself. Schedule sessions and let us keep you on a clear path to meet your goals. Invest in yourself and start working with us today. For more information on pricing or you if want to schedule a consultation, call (701) 456-2074. No commitment. View our New Client Packet here or ask for one at the WRCC front desk.
A WORD FROM OUR DIETITIAN
Nobody likes getting sick, and all of us during the cold and flu season each year ramp up our efforts to avoid it. There are many ways to try to combat illness, but there are a few that are more effective than others. First line of defense is basic hygiene, such as washing our hands often and not touching our faces, but even with hand washing and avoiding germs as much as possible, it’s still inevitable that we will be exposed to some kind of illness at some point in time. Our immune system plays an important role in the defense of keeping us healthy. Exercise and physical activity are vitally important for keeping your immune system strong. Studies show that people who exercise are more resistant to illness; it is thought that exercise has an anti-inflammatory effect which helps boost the immune system. As well as getting regular exercise, you should also be getting regular sleep. When you’re sleeping your body has a chance to catch up and start fighting off anything that might be trying to make you sick. And lastly, but potentially more important, is eating a healthy diet.
Fruits and vegetables are especially nutritious and are the most important to strengthen your immune system. There are some vitamins and minerals that have shown evidence of boosting the immune system like Vitamin A, Vitamin C, Vitamin D, Vitamin E, Zinc, Selenium, and Iron. Limiting simple sugars and getting adequate calories, protein, and omega-3 fatty acids can also help. Tobacco and alcohol use can impede immune response. So limiting or eliminating those from your diet can be extremely helpful.
What are some sources of these immune boosting vitamins and minerals? Carrots, sweet potatoes, spinach, cantaloupe, and salmon are some good sources of Vitamin A. Bell peppers, kiwi, and citrus fruits are great sources of Vitamin C. Our bodies do make Vitamin D when our skin is exposed to the sun, but considering our latitude in North Dakota and the limited amount of time we get in the sun, it is important to be getting Vitamin D through food sources and supplements. Food sources of Vitamin D include salmon, tuna, eggs, and dairy products. Vitamin E is found in nuts and seeds such as peanuts, sunflower seeds, and almonds. Meat, fish, and fortified cereals are a good source of Selenium, Zinc, and Iron. Another very important role in our immune system is good gut health, taking a quality probiotic can help with this.
Healthy lifestyle choices like exercising, getting enough sleep, eating right, and avoiding tobacco and alcohol work together to help keep your immune system strong. Introducing these options to your overall health plan, if you haven’t already, will help you stay healthy year round!
Kailah Haag, RD, LRD
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