Autumn is a beautiful season, but it can also bring changes to our health. As the weather cools and the days shorten, it’s important to take steps to boost your immunity and stay healthy. Albeit, enjoy the burst of sunshine that we’re experiencing just now!
Here are some tips to help you stay well this autumn!
Top Tips for Autumn Health
1. Prioritise Sleep:
- Aim for 7-9 hours of quality sleep each night.
- Create a relaxing bedtime routine: Establish a consistent sleep schedule, avoid screens before bed, and create a calming sleep environment.
- Address sleep disturbances: If you’re struggling with sleep, consult with a healthcare professional to identify underlying issues.
2. Stay Active:
- Continue your Pilates classes: Pilates is a fantastic way to maintain your fitness and boost your immune system.
- Embrace outdoor activities: Take advantage of the beautiful autumn weather and enjoy activities like hiking, biking or raking leaves.
- Indoor workouts: If the weather is too cold, try indoor activities like yoga, dance classes, or home workouts.
3. Prepare for Flu Season:
- Stock up on supplies: Have tissues, hand sanitiser, soap, and paper towels readily available.
- Update your medications: Ensure your over-the-counter medications are not expired and you have enough for flu season.
- Get a flu shot: Vaccinations are a crucial way to protect yourself from the flu.
4. Boost Your Immunity:
- Manage stress: Stress can weaken your immune system. Practice relaxation techniques like meditation or deep breathing.
- Maintain a healthy diet: Eat a balanced diet rich in fruits, vegetables, and whole grains.
- Consider supplements: Consult with your doctor about taking supplements like vitamin C or echinacea to support your immune system.
5. Protect Your Skin:
- Moisturise regularly: Dry skin can be more susceptible to infections. Use a moisturiser suitable for your skin type.
- Use a humidifier: Indoor heating can dry out the air. A humidifier can help keep your skin hydrated.
- Protect from the sun: Even on cloudy days, UV rays can damage your skin. Wear sunscreen and protective clothing.
6. Stay Hydrated:
- Drink plenty of water: Aim for at least 8 glasses per day.
- Enjoy herbal tea: Warm beverages can be comforting and hydrating.
Remember: By taking these steps, you can boost your resilience and enjoy a healthy autumn season!
Food Habits to Avoid
Chronic inflammation, often fueled by harmful foods, can wreak havoc on your immune system. This inflammation is linked to serious health issues like cancer, heart disease, diabetes, and autoimmune disorders.
Avoid too much of these Immune-Draining foods:
- Fried Foods: These greasy treats are loaded with unhealthy fats and can trigger inflammation, weakening your body’s defenses. Limit your intake of fried chicken, French fries, burgers, and other fried foods.
- Refined Sugar: Hidden in processed foods and sugary drinks, refined sugar can disrupt your immune function,sleep patterns, and blood sugar levels. Aim for no more than 30 grams of added sugar per day.
- Soda and Alcoholic Beverages: These drinks are packed with artificial sweeteners and sugar, and can inflame your gut, hindering your immune system. Limit your consumption or avoid them altogether.
- Refined Carbohydrates and Processed Foods: These foods are often high in unhealthy fats, sugar, and artificial ingredients. They can contribute to inflammation and impair immune function. Opt for whole grains and minimally processed foods instead.
- Excessive Red Meat: While red meat provides some nutrients, excessive consumption can be harmful. Moderation is key, and consider incorporating more plant-based proteins into your diet.
Remember: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is crucial for a strong immune system. By avoiding these harmful foods and making healthy choices, you can support your body’s natural defences and stay healthy.
Infographic & text source: https://www.
Rheumatoid Arthritis Awareness Week: A Focus on Wellness and Support
Rheumatoid Arthritis (RA) is a chronic autoimmune disease that affects millions of people worldwide. This week, we join the global community in raising awareness about RA and the importance of support and wellness for those living with the condition.
Understanding RA:
RA is an autoimmune disease that causes inflammation in the joints, leading to pain, stiffness, and swelling. While there’s no cure, effective management strategies can help individuals with RA live fulfilling lives.
The Role of Lifestyle in RA Management:
- Exercise: Regular physical activity, such as Pilates, can help improve joint function, reduce pain, and boost mood.
- Stress Management: Chronic stress can exacerbate RA symptoms. Techniques like meditation, yoga, and deep breathing can help manage stress and promote overall well-being.
- Healthy Diet: While food may not directly cause RA, a balanced diet can support overall health and reduce inflammation. Focus on fruits, vegetables, whole grains, and lean proteins.
- Supplements: Consult with your doctor about potential supplements that may help manage RA symptoms, such as omega-3 fatty acids or curcumin.
Bodyfixit’s Commitment to RA Support:
At Bodyfixit, we understand the challenges faced by individuals with RA. Our Pilates classes are designed to be gentle, low-impact, and suitable for those with joint pain and stiffness. We can provide modifications and support to help you achieve your fitness goals.
#RAawareness #arthritis #pilates #bodyfixit
Click here to head over to the official website: https://nras.org.uk/