Healthy Immune System
Right now, it more important than ever to keep a strong healthy immune system. What can you do to improve your immune system? Your first line of defense is to create a HEALTHY LIFESTYLE strategy such as: Don’t Smoke, Eat a diet high in Fruits and Vegetables, EXERCISE REGULARY, Maintain a healthy weight, If you drink alcohol, drink only in Moderation, Make your get adequate SLEEP and minimize stress.
I am not a nationalist or dietitian but I believe a HEALTHY IMMUNE SYSTEM needs fruits and vegetables, which are rich in nutrients like vitamin C & E, plus beta-carotene & zinc. Always go for a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes and carrots.
Another very critical micronutrient is Protein. Protein is VITAL to build and repair body tissue and fight viral and bacterial infections. According to a study published in 2017 Myb protein, specifically – which can be found in both animals and plants – plays a critical part in keeping our immune system humming along and preventing the development of immune and inflammatory diseases. To little protein in the diet may lead to symptoms of weakness, fatigue, apathy and poor immunity. (November 2012 review article in the Journal of Obesity & Weight Loss Therapy).
How much PROTEIN should you be eating?
RDA for protein: The RDI of protein for women aged 19–70 years is 46 grams per day. Women over 70 should have at least 57g per day.
Women who are strength training might want to increase their protein intake.
“For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.” (June 2017 in the Journal of the International Society of Sports Nutrition).
Older Women might want to increase their protein intake.
Guess what? Our protein needs shift as we age, and should be especially conscience of getting enough protein. Healthy women aged 65 and older should consume 1 to 1.2 grams of protein per kilogram of body weight daily (that’s 69 to 81 grams for 150-pound women”. (August 2013 in The Journal of Post-Acute and Long-Term Care Medicine).
Need help putting together your workout routine contact us!
Cindy Treaster
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For more information contact Cindy Treaster 904-501-5759 Realwomenlift@aol.com or Tracy Robinson, at 757-652-7572 email puravidayogini@gmail.com.
Meet our Trainers at Real Women Lift Personal Fitness Training Studio, which is PRIVATE WOMENS ONLY STUDIO, Cindy Treaster and Tracy Robinson, Certified Personal Fitness Trainer, they will guide and motivate you with their knowledge of Strength, Endurance, Flexibility and Nutrition.
Tracy Robinson
