Here are nine of the top habits you can try to prevent illness:

  • Hydration
  •  

    How much water is necessary?  Take your weight, divide it in half, and then divide it by eight to get the number of cups needed on a daily basis.

    Graduate, Bastyr University

  • Nutrition
  • Dr. Solomonian recommends eating lots of fruits and veggies, healthy fats, adequate protein, fiber, and minimal simple sugars.

    “Avoid sugar, candy, or pastry binges, especially around holidays!” Dr. Furlong adds.

  • Sleep
  • “I try to sleep at least eight hours a night, and when I need a reset, I may stay in bed for at least ten hours per night, even if not all of those hours are sleep-filled. Healing occurs in the restful and sleep state, and it is very important for the innate capacity of the body to heal to kick in,” Dr. Parrish says.

    With the onset of shorter days, Dr. Furlong recommends, “sleep a bit more than usual. Going to bed earlier matches the earlier sunsets.”

  • Hygiene
  • “It can’t be said enough—wash your hands. Good old soap and water are more than effective,” Dr. Yanez urges. “Saline rinses with a neti pot can also be helpful during the height of flu season to keep the respiratory passages clear.”

    Dr. Furlong adds, “use a (-) ion generator in your office or at your desk. This keeps the air more like outdoor air and decreases particles and droplets in the air.”

  • Exercise
  • Dr. Solomonian says it’s important to get sufficient moderate to vigorous physical activity. Ideally, that means 30 to 60 minutes per day, but at a minimum, it should be 150 minutes per week.

    Dr. Furlong adds that outside exercise is even better. “Get outdoors for a bit, regardless of the weather! There is no bad weather, just bad clothes!”

  • Sweat
  • “My clinic offers infrared sauna therapy in addition to constitutional hydrotherapy, and we also suggest patients take Epsom salt baths with two cups of Epsom salts per bath.” Dr. Parrish says.

  • Mindfulness and Meditation
  • Dr. Parrish practices deep breathing daily. “Meditation relaxes my mind and decreases cortisol that contributes to the fight-or-flight stress response,” she says. “Meditation also helps fight off sickness or prevent it altogether because prevention of illness and healing happens in a restful state.”

  • Self-Care
  • Managing stress with self-care is crucial, according to Dr. Solomonian. “It could be meditation, dancing, yoga, time with loved ones, seeking opportunities for laughter, expressing gratitude…whatever is most important for you!”

  • Supplements
  • Vitamin D, and a multi vitamin at minimum

    Dr. Furlong recommends elderberry, vitamin C, Zinc lozenges, vitamin A & D gel caps.

     

  • Adjustments
  • Get in and get adjusted, it will relive the tension, and boost your immune system.

     

    For more information full article at: aanmc

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