In this age of multitasking, maintaining a strong immune system is important for keeping up with the demands of everyday life. But if you often make poor food choices, have a high stress lifestyle, or are regularly exposed to pollutants, your immunity is in danger of being compromised. So how can we help our immune system stays at its best? It all begins with choosing a healthy lifestyle.
The first step on this list of good-health guidelines is to eat right. It’s not just about how much you are eating, but what you are eating. A diet high in fruits, vegetables and whole grains – and low in saturated fat – is always best. Fill half of your plate with colourful fruits and veggies at every meal so you can load up on nature’s superfoods.
Keep in good shape
Exercise regularly to keep your body physically strong and healthy. This also helps you maintain a healthy weight, which supports your overall wellbeing by reducing physical stresses on your body.
Getting enough quality sleep allows your body to recuperate after a tiring day. Australian celebrity chef, George Calombaris is no stranger to the daily elements that can take a toll on his immunity. “As work can get hectic and I often have irregular sleep hours and meals, I carry supplements with me to support my immune system,” George says, adding “I’m a fan of Swisse Immune + Elderberry” With the help of this supplement, he can help to support his body’s natural defences.*
* Vitamin C contributes to the normal function of the immune system.
Finding ways to de-stress a few times a week – from yoga to relaxing baths – allows your body to wind down. Stress is part of everyday life, but what matters most is how you handle it. Even something as simple as deep, conscious breathing can dramatically lessen the effects of stress.
Do things in moderation
Limiting drinking and avoiding smoking are part of a healthy lifestyle too. If you can’t get enough nutrients from your diet, support your body’s defences by taking supplements that contain a variety of vitamins and minerals, including vitamins C, zinc and copper – These key nutrients work to help support the normal function of the immune system. Vitamin C and magnesium also contribute to the reduction of tiredness and fatigue. They also help maintain energy levels.
Be sure to choose a supplement specially designed for immune health and formulated based on scientific evidence For example, supplements containing high doses of zinc can hinder your body’s absorption of copper, so you should choose a supplement which contains an adequate amount of copper into its formula to ensure optimum absorption.
Keeping your life in balance and taking to heart these good-health guidelines are what can help maintain a healthy immune system, and a healthier you.
Superfoods. We’ve all heard the term many times over. And it’s no wonder, seeing as though it’s used to describe everything from green tea to chocolate. However here’s a little fact for you… the term is actually more accurately applied to naturally occurring foods that are unusually dense in nutrients for their calorie count.
Common superfoods include lean meats like turkey, leafy greens like spinach and foods that “punch above their weight” in terms of nutrition, such as blueberries, salmon, fruits and nuts.
While it would be fantastic if we could eat these kinds of nutrients on a daily basis, time and budget constraints (as well as seasonal availability) means it’s not always realistic.
And busy lifestyles as well as temptation of fast foods can make it even more challenging to eat healthily. That’s why the Swisse range contains many of the nutrients also found in superfoods, but in convenient multivitamin and supplement form. Because achieving a healthy and balanced lifestyle is one of the most important things we can do for ourselves and supplementation can help.
Check out the full multivitamin range here and discover the Swisse difference for yourself.
With the ever expanding plethora of stalls, cafes, food trucks and great new restaurants offering fabulous fare from across the globe, there’s never been a better time to be a hungry Londoner. Whether you’re at the famous London Borough Market, enjoying a delicious Vietnamese Banh Mi on the go, or heading to your favourite local for a curry, it is possible to make sensible choices and reduce the amount of unnecessary fat, sugar and salt you consume.
MAKE SMART SUBSTITUTES
We’re all becoming more conscious of what we eat, and chefs are no exception. Many offerings are now prepared with less salt, sugar and saturated fats, with traditional ingredients being swapped for healthier ones, such as wholegrain products or oils with less saturated fat. But it’s best not to rely on vendors alone – with a little discipline and control you can make eating out healthier; choose steamed over deep fried, avoid dishes heavy with cream and butter like Chicken Tikka Masala (or at least have them less often), choose brown rice over white, and try to reduce your carbohydrate intake by eating less pasta, bread and potatoes. You can support these healthier choices, and healthier heart function* by supplementing your diet with Wild Krill Oil, known to be a great source of Omega 3, and which also contains the naturally occurring astaxanthin – a keto-carotenoid.
EAT IN MODERATION, AND SLOWLY
Portion control plays a hugely important part in healthy eating. Especially when food is cheap, it’s all too easy to fall into the trap of over-ordering and subsequently over-eating. The simplest tip is to choose the smaller serving, or entrée size dish, and be sure to drink plenty of water. Often our brains trick us into thinking we’re hungry, when in fact – we’re thirsty. Another great tip is to make sure you chew your food sufficiently. Really take the time to enjoy the flavours and savour each mouthful, rather than gobbling everything down. Chewing methodically gives your brain time to send a signal to the body to say that you’re full, and help you avoid overeating.
SHARE THE LOVE, SHARE YOUR FOOD
When it doubt, share it out! A fun and generous way to really enjoy your food is to share dishes with friends. Splitting dishes gives you a chance to sample smaller tasting plates together, and enjoy a greater range of flavours. Sharing is also a much healthier option if you do choose a higher calorie favourite, as splitting in half means you’ll instantly eat less.
BE NATURALLY SWEET, NOT SACCAHRIN
If you’ve got a sweet tooth and feel no meal is complete without dessert, you can still make healthier choices. Go for naturally sweet options like fresh fruit, choose a light sorbet over a heavy pudding and try to avoid anything too pastry laden or deep-fried. Deep-fried anything is usually a no-no. Keep it fresh and light, and enjoy eating right.
Fuss free ways to feed your family
*EPA & DHA supports normal heart function. The beneficial effect is obtained with a daily intake of 250mg of EPA and DHA.
As a parent, you can have a huge influence on your children (even though at times it feels like you don’t!), especially when it comes to diet and exercise. Children can also be good motivation for you to stay healthy. By sticking to a healthy and balanced diet, we can help our children develop better eating habits.
Our environment can shape our eating habits and as parents we decide what our family eats, but it when it comes to our children it can be challenging to get them to eat well. At mealtimes children can be fussy and very vocal about their refusal to eat anything green, spicy or any kind of food that isn’t recognizable to them. A good way to approach this is to keep introducing new foods, encourage and persist even when its being rejected. It might take time for newer healthier meals to become familiar enough for them to enjoy eating, so help them along by slowly incorporating the new and old meals together.
Take a step back and re-evaluate what you and your family eats. Is there anything that can easily be changed? Here are some quick and easy tips to help introduce happier, healthier eating habits into the family’s diet.
Make your own low-fat fast food such as chips brushed with a little olive oil baked in the oven. Serve with a roast chicken, grilled meat or fish and it will soon become a favorite
To get the children involved, let them choose three different colored vegetables to be served with dinner
Combine some spinach, banana, frozen berries, coconut water or almond milk and blend to create a delicious smoothie. It is a good way to encourage your children to eat their greens and distracts them from the fact that its healthy
Chop up seasonal fruit and have them whenever you have ice-cream.
Freeze favorite seasonal fruit so they never out of season and serve them as frozen sweet treats.
Have low-fat milk instead of full cream. Also try soy or almond milk.
Food can be fresh, healthy and by encouraging your family to participate in preparing the meals together, it can also be a lot of fun.
We all strive to be healthier and happier and what we eat is a big part of that. But we can’t always get all the nutrition we need from food. Supplementing your diet with Swisse Multivitamins may help to support a healthy diet by bridging those nutritional gaps. Swisse contains more of the essential vitamins, minerals and natural herb extracts to help you, and your family, feel great!