Flu Season Health Tips
OPEX RC coaches and athletes take a natural approach to avoiding sickness and in the current client (with COVID-19 a.k.a. the coronavirus spreading). Besides for the standard, wash your hands, we want to share some tips and tricks to boosting your immune system keeping you healthy!
5 Tips for Staying Healthy
1. Gut Health
70-75% of immune system lies in the small intestine and gut, SO START there and reduce inflammation as much as possible. Some ideas on where to start are low fodmap foods, avoiding nightshades, limit caffeine, lean proteins, slow cook foods, avoid added sugars, increase antioxidants, eat locally and seasonally. Additionally, chewing your food eases digestion and ensures your body can absorb more of what you eat.
2. Sleep
Your body recovers when it sleeps. So getting enough sleep plays a large roll in the health of your body. We recommend getting 7-9 hours of sleep per day as well as going to bed and waking at the same time each day. Following the natural rhythm of the sun and moon maintains a great circadian rhythm.
3. Hydration
Hydration includes both water and electrolytes. Add 1/2 of a lemon and 1 teaspoon Himalayan sea salt to 16 oz of water to start your day. Throughout the day, drink 50% of bodyweight in ounces as starting point (you may need to increase depending on your training load and outside temperature). Choose CLEAN filtered water and metal or glass containers (NO plastic bottles, only clean sources). For additional benefits, add concentrated trace minerals to your water (5 drops 3x per day).
4. Oregano oil
Oregano oil is known for its antiviral, anti-inflammatory, and antioxidant properties. Although the taste is rather disgusting, taking this can be extremely beneficial in not only avoiding sickness, but also recovering from sicknesses. We recommend dropping the oil under your tongue 2x per day (once in the morning and once in the evening).
5. Vitamin C & D
Vitamin C boosts immune systems, is an antioxidant, lowers blood pressure and increases absorption of iron. We recommend a high dose of vitamin C in the morning (2-3g) preferably in liquid form.
Vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection. It also plays a large roll in the regulation of calcium, mood, and bone health. We recommend a liquid form vitamin D taken with food.
Check out our Basic Lifestyle Guideline (BLG) blog for more guidelines for a healthy lifestyle.
Should you workout while sick?
Should you start to feel ill, could avoiding the gym be a good thing? Well, it depends. According to OPEX Fitness and Precision Nutrition, "you really need to know what sickness is dragging you down before you decide whether or not you can or should train (1). Don’t add additional stress to an already stressed and sick body. (2)."
Additionally, take into consideration the spread of disease. If you are truly sick, stay home for the safety of your friends and family.
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