Sleep: Sleep is so incredibly critical to body healing and restoration. Sleep is key to cellular healing, soft tissue restoration, mental health, and mind and body recharge. So how can we get the best sleep possible?
Activity: Like sleep, activity is one of those things that is foundational to health. Did you know that activity helps with detoxification and immunity? Your lymphatic system which moves lymphatic fluid (a part of cellular detoxification and metabolic waste) does not have a pump system like your circulatory system. Activity and motion is what moves your lymph, through the use of large skeletal muscles. When you walk, run, bike, or move, your body is moving lymph which keeps toxins and metabolic waste from lingering in your body.
Hydration: We've all heard this, adults should drink 6 to 8 glasses of water daily, or more with intense activity. But why is this so important? Your body is over 80% water and your cellular, metabolic, digestive, cardiovascular, lymphatic...basically all of your systems depend on the presence of water. Without proper hydration your body cannot function properly. Digestion is impaired, healing slows, and even your mental health can be altered if you are not taking care to drink enough water.
Eat Well: We have all heard this, but what does it mean to eat well? Eating well means that we eat a variety of fruits and vegetables (eat the rainbow of fruit and vegetable colors), eat seasonal, and that we do not eat too many processed/boxed foods, refined sugars, fast foods, or foods with an extreme excess of chemicals. Try some of these tips to eat well!
Vitamin D: Did you know that your body makes vitamin D?! Your body is an incredible self maintaining partnership of systems. When you go outside, your skin makes its own vitamin D from vitamin D receptors which convert sunlight into a form of D that we can use and absorb. Due to our more modern lifestyle vitamin D insufficiency affects almost 50% of the population worldwide. An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD) (Reference). Yet vitamin D is so crucial to our general health and immune system. So how do we get enough?
Vitamin C: Vitamin C, also known as Ascorbic Acid is an important essential nutrient that we must obtain from our diet. It is only found in fruit and vegetable foods and is highest in fresh, uncooked foods. Because it is stored in the watery part of fruits and vegetables, it is easily destroyed with cooking. It is known to stimulate our immune systems, is anti-inflammatory, antioxidant, and has also been shown in studies to help relieve pain from chronic health issues. So how do we get enough vitamin C?
Thank you to volunteers Petra Sovcov for the text, and Cody Selker, for the great graphics!
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