5 Tips to Stay Fit & Healthy this Winter

Tip # 1: YEAR! Aim to complete 4 or 5 sessions per week , with a focus on resistance training. Studies show that people who engage in moderate to intense exercise 5 times a week have a 43 % lower incidence of the disease namely the common cold or flu. Research also shows that people who exercise with a less restrictive measure symptoms and faster recovery when they get sick .

Tip # 2 : Get enough vitamin D! With the arrival of cold weather , our skin more and more layers of clothing was gradually covered . Vitamin D is needed by every cell in the human body , and this vitamin is absorbed by the sun, many people become insufficient. Consider adding vitamin D3 to your diet throughout the winter . Vitamin D3 to help with everything from bone health , muscle strength , body composition and even depression .

Tip # 3 : Get enough vitamin C ! Vitamin C is one of the most important in the body with other antioxidants such as vitamin E and glutathione , vitamin C antioxidants required to work effectively . The benefits of vitamin C include: increased immunity strong connective tissue, faster recovery from intense exercise and blood pressure . Currently, there is much debate about the recommended daily intake of vitamin C , and some experts suggest as low as 90 mg per day and others suggesting to 1500 mg per day. However, recent scientific research has shown that most of the benefits of vitamin only occurs in a dose greater than 200 mg per day. The healthy body contains 5000mg of vitamin C. Once this limit is reached , the excess is excreted naturally. Therefore , overdoses are rare.

Tip # 4: drinking green tea! Green tea may be one of the most profitable to improve their overall health nutrients. The benefits are countless as green tea contains a lot of antioxidants that help reduce body fat, increased muscle mass, recovery from exercise , a healthy immune system and even negative effects of alcohol opposes.

Tip # 5 : EAT BLUEBERRY ! Blueberries are rich in fiber, low in sugar and contain a ridiculous amount of antioxidants. In fact , blueberries have one of the highest ORAC values ​​of any food. ORAC system assesses the impact of different types of antioxidants in food . Blueberries are antioxidant king, with the highest ORAC value of any fruit on the planet. " A handful of blueberries a day, keeps the doctor away ."