Staying Well During Flu Season
The world is still learning about COVID-19 and at Phenom we are staying as educated as possible to ensure that our members and clients are as safe (and sane!) as possible. After all, we were definitely losing our minds in lockdown along with everyone else, and we don't wish to go back to that. So we're adhering to the (often changing) CDC guidelines, while also trying to do our best to encourage others to continue to be as healthy as possible inside AND outside the gym.
Now that we are in the midst of fall, it is very important to keep our immune system as healthy as possible. Fall doesn't just bring crisp weather and pumpkin spice everything - it also brings flu season, which promises to be even worse this year in the midst of a global pandemic. Now is the perfect time to try to give your immune system a boost.
++ Keep in mind, none of the tips below are treatments or a way to prevent COVID19 (or even the flu!) They may help improve your immune system but these tips on their own do not protect you from illnesses. Your immune system's health is based on many factors, including overall health + genetics. Always consult with your doctor/trusted healthcare professionals before starting a new diet or supplement regimen. Make sure to practice social distancing and proper hygiene.++
Now, how could we give that immune system a little hand?
1. ... With supplements!
Try our immune-boosting/recovery stack, featuring supplements by ReviveMD. We like to stack the Immune Multi-Vitamin with K2 + D3 along with BCAAs (we like RYSE and ProSupps brands) for muscle building and soreness, but there are plenty of options out there. The sky's the limit though! Just make sure you take your vitamins consistently and that you are consuming supplements that are well-made and backed by science. (You shouldn't be taking any supplement advice from a random article you found on Facebook.) It's more important to get the vitamins and minerals you need from the food you consume versus just taking supplements for it, so keep that in mind when you're considering trying to give your immune system a boost with pills and capsules alone.
2. ... By treating yourself in moderation!
Limit the alcohol, tobacco usage, etc, to keep your immune system in tip-top shape. Smoking obviously damages the lungs and alcohol can disrupt your sleep (and add wasted calories, leading to weight gain, not to mention the neurological side effects of excessive drinking.) At the same time, living life by constantly sacrificing and denying yourself isn't healthy either. We all deserve to have fun and live sustainably while still reaching our goals. Sometimes, you just gotta have the beer and the pizza. Just don't make it an everyday thing!
3. ... By eating the rainbow!
Your diet will vastly vary depending on your body type, personal health history and needs. If you need help figuring out what you need, one of the experienced personal trainers at Phenom can help build you a custom meal plan tailored to fit your goals. But still, "eat the rainbow" is not just a figure of speech. Make sure to keep the foods on your plate varied and colorful and season liberally - why not make your food taste delicious? To make it more affordable, don't be afraid to shop in season (now is the perfect time for sweet potatoes, squashes, pumpkins + carrots,) and to eat canned + frozen veggies. Wellness sometimes seems so expensive and inaccessible, but it doesn't have to be that way.
4. ... By getting enough sleep!
Sleep is how your body repairs itself. Make sure you get enough Zzzs in each night so that your body heals properly from the hard work you do in and out of the gym. For most adults, the optimal range of sleep for adults is 7-9 hours. That can vary person to person and you may feel perfectly rested with 5 or 6 hours, but experiment to see what makes you feel best.
5. ... With stress reduction!
By now you probably know that stress is no good for your health. It raises cortisol in the body, which can cause a plethora of bad effects such as heightened blood sugar, elevated heart rate, diminished sleep quality, excess belly fat and cravings for unhealthy food. The best way to prevent these ill effects is to lower stress! There are plenty of ways to do that, in and out of the gym. It could be something like going to therapy, using essential oils and meditating, or even just simple breathing exercises throughout the day. Supplements could also help here - have you ever tried CBD? This buzzy ingredient is from the hemp plant and THC free, but has been touted for variety of therapeutic benefits, including for stress. The CBD brand we carry is Axton Supps, a trusted & premium company whose products are all natural + highly potent. We have tinctures, muscle creams and sleep spray available, but our favorite way to supplement with CBD are the gummies! Just take 2-3 delicious gummies and be on your way to zen...
TL;DR aka the long and short of it //
Just keep in mind, doing the things you know will keep you healthy (eating a balanced diet, supplement when needed, working out regularly and managing stress) will also keep your immune system as balanced as possible. And if you need guidance on that, you know where we are! Send us an email or a DM on Instagram @phenomfitnessnc - we'd love to help you out!