Integrating exercise into your daily routine is essential to good health and wellness, the key points are:

- Be consistent, make it a habit
- Move every day
- Vary your activity (walk, bike, stretch, yoga, etc.)
- Our professionals at HNH Fitness in Oradell NJ, can provide you with detailed guidance

Nutritional Immune boosting strategies

- Eat a healthy, well-balanced diet that is high in a variety of fruits and vegetables. Think color.
- Eat complex carbohydrates - brown rice, quinoa, barley, sweet potato, beans and lentils. Think fiber
- Eat lean proteins - chicken, fish, turkey, eggs, low fat dairy. Limit red meat to twice per week.
- Limit added sugars in foods like cakes, cookies, and candy.

Please call the outpatient nutrition center at 201-227-6040 for an assessment of your nutrition health and an individualized meal plan

Focus on the following nutrients to maximize your immune systems potential to keep you from getting sick.

Vitamin D3

One of the most important immune strengthening vitamins. The best source of vitamin D3 is sunlight.

The following foods are good sources of vitamin D:
wild-caught salmon, canned salmon, rainbow trout, mackerel, herring, mushrooms, eggs, fortified milk or plant milk.

Zinc

Zinc can reduce the length and severity of colds and may reduce the severity of coronavirus infection.

Healthy food options that are rich in Zinc:
oysters, beef, adzuki beans, egg, pumpkin and sunflower seeds, black beans.

Vitamin C

Acts like an anti inflammatory and can shorten the duration of a cold.

Vitamin C is easy to get from food:
red peppers, strawberries, tomato, kiwi, oranges, broccoli.

Vitamin A

Helps the immune system fight respiratory infections.

Foods containing Vitamin A:
sweet potato, pumpkin, carrots, spinach, mango.

Probiotics

A large percentage of your immune system lives in your gut. Keep it healthy by eating:

Fermented foods like:
yogurt, kefir, unpasteurized sauerkraut and prebiotics.

Fiber-rich foods like:
banana, leeks, garlic, onions, asparagus, Jerusalem artichokes, oats.

Holy Name Sleep Center, to contact the Center for Sleep Medicine: (201) 833-7260

- The quality of your sleep directly impacts the quality of your life.
- Strive for a minimum of seven hours of sleep per night.
- Eliminate electronic devices from the bedroom.
- Avoid caffeine or alcohol before bedtime.
- Keep regular sleep hours.
- Try to go to sleep and wake at the same time, even on weekends.

For more information visit The Center for Sleep Medicine