Cold and flu season is here. The best way to battle cold and flu season is to prevent coming down with anything at all. While it’s impossible to stay entirely safe from germs, sniffles and coughs, there are a few healthy habits you can incorporate for extra protection this year.

Along with the guidance you receive from your health care provider, consider these dietary and lifestyle recommendations to support your immune system naturally.

Commit to a Healthier Diet

Essential for optimizing your immune system, eating a healthy diet consisting of more foods like fruits, vegetables, nuts, seeds, legumes and whole grains is recommended by experts. These foods contain beneficial plant compounds linked to health benefits in humans. Case in point: fresh grapes.

Natural grape compounds, including antioxidants and other polyphenols, may help protect the health and function of cells. At the most basic level, healthy cells are the foundation of good health.

Making simple swaps such as choosing fresh California grapes instead of processed snacks or adding grapes into favorite recipes for a healthy boost are tasty ways to add these beneficial compounds.

Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health. Incorporate the health benefits of grapes into your diet with an easy, convenient recipe like Grape and Brussels Sprout Slaw, perfect for eating on its own or pairing with a favorite protein such as grilled chicken breast.

Prioritize Basic Hygiene

Preventive practices can help you avoid germs, protecting yourself and others at the same time. Frequently wash your hands using soap and water, limit contact with others who may be sick and cover your nose and mouth with a tissue or elbow while coughing or sneezing.

Stay Active

Cold and flu season lines up with brisk temperatures, often making it more difficult to get outside for exercise. Find an activity you enjoy like moderate-intensity walking, jogging, biking or playing an aerobic sport. The “Journal of Sport and Health Science” reports exercise can help improve immune response and reduce inflammation, making it a key way to prepare your body to fight back.

Hydrate, Hydrate, Hydrate

Staying hydrated helps your immune system by keeping the body’s defenses functioning properly. In addition to drinking water, you can increase hydration by eating foods with high water content like grapes, which contain about 82% water.

Manage Stress

You can help control stress – which has a negative impact on overall health and wellness – in a number of ways. Practice deep breathing or meditation, engage in activities and hobbies that bring joy and develop nighttime habits that promote good sleep. If snacking in the evening, choose foods such as grapes that are a natural source of melatonin, a compound which helps regulate sleep cycles. Talk with someone you trust, like a friend, family member or mental health professional, to help relieve stress.

Visit GrapesFromCalifornia.com to find more ways to support your immune health.

Everybody dreams of having an active and healthy lifestyle. We all want to live long enough to reach all our goals and not be a burden to our families. However, in a fast-paced society, it is easy to get caught with the demands of our everyday life. Often, we juggle different roles such as that of a child, a parent, a friend, a partner, or even a workmate that require us to manage multiple responsibilities at once. As time passes by, we see our commitment to staying healthy weaken. It’s either we find ourselves making excuses to skip our workout routines, we forget to take our supplements, or we just eat whatever’s readily available without regard to its nutrition.

Then one day, we suddenly feel random parts of our body begin to ache, we easily get fatigued, and we can no longer do activities that we did with ease a year ago. This is when we realize that something needs to change with how we manage our lifestyle. But where do we start? How do we squeeze in staying healthy amidst our busy schedules?

If we want to become conscious of our health and what goes into our body, we need to be well-versed with what nutrients our body needs and how much of them we must consume to reach peak performance. It is important to take note that these essential nutrients are necessary for normal body function, growth, and development. However, they are not synthesized by our system, thus, they need to be externally sourced from foods or supplements.

The Macros

Macronutrients are the set of nutrients our body needs to consume in large amounts, specifically proteins, carbohydrates, and fats. These are broken down to provide energy and building blocks for our body’s structure.

Proteins are known as the body’s building blocks, especially for muscle tissue. They are also known to aid in our digestive system through digestive enzymes, improve the structure of our skin by providing antioxidants, collagen, and elastin, and nourish our hair and nails through keratin. Proteins can be sourced from lean meats, poultry, eggs, fish, and dairy.  

Another set of nutrients that our body needs in large quantities are carbohydrates or the body’s go-to energy source. They fuel us throughout our daily activities and during short to moderate lengths of exercise. Carbohydrates are the preferred fuel source for movement, biosynthesis of proteins, brain function, and more. This food group includes bread, pasta, rice, cereal, fruits, and vegetables.
The last set of essential macronutrients is healthy fats which are essential in giving the body energy and supporting cell function. They also help protect our organs and keep our body warm. We can get this from avocado, almonds, nuts, fish, and oils coming from olive, sunflower, and canola.

The Micros

Micronutrients are the set of nutrients that our body needs in smaller amounts but are nevertheless essential to our health. These are minerals and vitamins which are vital in ensuring that our bones, muscles, heart, and brain function properly and efficiently. These are also in charge of making enzymes and hormones. There are various sources for these like fruits and vegetables, lean meats, fish, whole grains, dairy, legumes, nuts, and liver.

The Supplements

But the thing is, it is not every day that we get to cook or consume meals containing all the essential nutrients that we must take in. Our body’s health needs remain constant day by day. So, what do we do? This is where supplements come in. They ensure that we still get the right amount of nutritional supply to eat, sleep, and perform better even on days our diet is insufficient.
This is something USANA is known for. Throughout the years, they took pride in providing consumers with the highest quality nutritional products to provide support in their active lifestyle. Their wide range of food supplements for various lifestyles and ages ensure that necessary support is provided where it is needed. Such supplements include: Cellsentials, MagneCal D, and BiOmega.

Maintaining a healthy lifestyle is a lifelong commitment. But it doesn’t have to be a burden as we go through our daily routines. Knowing the right nutrients and supplements and incorporating them in our daily ritual, a long and healthy life no longer needs to be just a dream but rather a lived reality.

While often regarded as the most wonderful time of year, the holiday season is also an expensive spot on the calendar. Even as many families feel the squeeze of inflation and rising costs, there is hope for your budget when it comes to gatherings, gifts, food and beyond.

Consider these tips from the money-saving experts at Slickdeals and Head of Deals Vitaly Pecharsky to avoid overspending without sacrificing your festive spirit.

Stick to a budget. Beyond gifts and stocking stuffers, holiday costs can add up quickly once you factor in travel, decor, pet care, special events and more. Create an all-encompassing budget for the season then break it into segments for each type of expense, including hidden expenses like wrapping paper or extra toiletries for guests, so you don’t end up with an unexpected credit card bill.

Split up food costs. Instead of putting yourself under the pressure of full-time holiday chef (and taking on all the expenses that come with it), consider hosting a potluck-style gathering. Providing the main course and encouraging guests to bring an appetizer, side or dessert is an easy way to avoid a hefty hosting bill. Send an e-vite with a list of must-haves that allows loved ones to sign up for specific dishes to ensure everything is covered without doubling up.

Search for the best deals. Whether you’re looking for the perfect gift from toys to technology or trying to save on travel costs and home decor, make sure you find the best price. Consider sites where a community of millions of people work together to save money so you can be confident you’re getting the best deal. With 12 million shoppers assisting others by vetting and voting up the top deals from renowned retailers, your holiday needs are covered without sacrificing quality. You can also set Deal Alerts that send notifications directly to your inbox when a deal that matches your criteria is posted to the site.

Share experiences, not just “things.” Gadgets and gizmos may come to mind when brainstorming holiday gift ideas but remember some family members and friends just want more time together. If you’re considering a special experience for – and with – that special someone, think about their favorite hobbies and activities. Animal lovers may be overjoyed with a day at the local zoo and gearheads would cherish tickets to the next auto show. Integrating experiences into your gifting repertoire often makes for a more memorable (and cheaper) solution.

Take advantage of gift cards. A quick internet search can lead you to discounted gift cards, allowing you to save cash on holiday purchases. Or, for the one on your list who has everything, simply give the card as a gift so he or she can pick out what’s truly needed. As an added bonus, discounted gift cards are typically available even at the last minute so procrastinators can still save.

Show off your DIY skills. Buying new holiday decorations and replacing worn out crafts are seasonal expenses you may not immediately factor into your budget. Rather than heading to the store for (likely overpriced) ornaments and tablescapes, put your creative cap on and repurpose goods from around the house. Reusing items like glass jars to make homemade snow globes, for example, can be a crafty way to save. Plus, it’s a fun activity for family members to enjoy together.

Seek out post-holiday sales. Once the holidays are over, it’s a perfect opportunity to get ahead of the game for next year. Stock up on gift wrap, decorative items and other nonperishables that are often heavily discounted in the new year.

Save throughout the year. A handy tip for holiday seasons to come, try creating a fund each year where you can save up for gifts, food, travel and other end-of-year expenses. Set up a special bank account specifically for holiday savings where you contribute a small amount each month to be financially prepared for the festivities.

Find more ways to save this holiday season by visiting Slickdeals.com.