Tips for Cold Weather Wellness: Keeping You Healthy and Active

Tips for Cold Weather Wellness: Keeping You Healthy and Active

The transition from warm weather and being outside the majority of the time can be difficult when adjusting to the upcoming colder months. Staying active seems to be easier in the summertime, but as autumn peaks around the corner, it becomes more of a mindful task to keep moving.

If you need some ideas on how to help ease the change and maintain a healthy lifestyle throughout the next season, then these five tips for activities and overall wellness are for you:

  • Boost Your Immune System. Autumn is notorious as the flu and cold season, but luckily there are preventative measures you can take to keep your body protected from the viruses. The basic recommendations to help increase the immune system are fueling your body with nutrient-based whole foods like vegetables and proteins, washing your hands often to counteract germs, and drinking plenty of water to stay hydrated and flush out any toxins in your body. Also, establishing a regular sleep routine to ensure there is enough time to rest, restore, and rejuvenate your body.

  • Supplements. The natural sunlight helps produce Vitamin D. During the fall season, it’s more challenging to spend time outside due to the cold weather and there’s generally a lower intake of this vitamin. The benefits of Vitamin D, also known as the “sunshine vitamin,” is reducing depression symptoms when regulating one’s mood, fighting off diseases by helping to boost the body’s immune system, preventing the risk of heart disease, and enabling your weight loss journey by having an appetite-suppressing effect.

  • Vitamin A. This vitamin is another miracle nutrient when playing a major role in maintaining healthy skin while building an impenetrable defense against viruses, bacteria, and a variety of other germs. Skin is the body’s protective barrier against all of these and very important in keeping a healthy immune system. The intake of seasonal foods like squash, carrots, and sweet potatoes can help with Vitamin A intake as well. 

  • Stay Moving! A great way to combat the upcoming months is by engaging the body and keeping it moving through moderately intense exercises. The recommendation is five, 30-minute cardio sessions per week and incorporating at least two strength-training workouts into your fitness routine. The cold weather may make outdoor activities a bit more difficult, but try to embrace the changing of seasons by taking a leisurely walk around the neighborhood or going on a nature hike to view the beautiful scenery.

If you find this a bit challenging, there are a variety of indoor options that will also keep you active. The utilization of local facilities for fitness classes like pilates, cycling, and yoga are some examples. Also, try searching at-home workout videos on YouTube for instructional exercises and how to get started today!

  • Cleansing Your Gut. A vital part of the body’s immune system can be found in gut health and needs to be prioritized in your daily routine. The intake of probiotics by nutrient-based foods or supplements can aid in digestion, decrease the severity of illnesses, and reduce inflammation. All-natural healing remedies that allow the body to detox bacteria (such as ginger, lemon, and turmeric) are great ways to boost energy and immunity to fight off viruses in the colder months. If you have questions in regard to detoxing and improving your overall gut’s health, schedule a free call with a Ketality health coach to discuss how we can improve your gut health.

  • Be Kind to Yourself. The upcoming months can cause adjustments to your day-to-day routine, so consider taking this time to slow down and focus on conserving the energy for paying attention to your body’s specific needs. Although daily exercise is beneficial for your health, there needs to be a sufficient amount of rest as well to maintain a balanced lifestyle. If you are feeling sluggish, then initially try simple things like eating a well-rounded, nutritious diet and drinking plenty of water. Some other ways to get started with moving your body are meditation practices or local yoga classes.

If you need help with creating a new lifestyle and fitness routine for the upcoming autumn season, then schedule a FREE virtual consultation with a Ketality health coach to get started today.

March 11, 2021 — Dr. Jason Olafsson
This Fall Boost Your Immune System And Stay Healthy

This Fall Boost Your Immune System And Stay Healthy

Tips for boosting your and your family's immune systems to help you thrive throughout this flu season.

February 08, 2021 — Dr. Jason Olafsson
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Simple Steps to Boost Your Immune System

Nutrition and lifestyle have a huge impact on our bodies and our immune systems. The foods you ingest play a massive role in the way your body functions. If you have a weak immune system, you’re at risk of getting sick frequently, you often feel tired, and your wounds are slow to heal. This is exactly what we don’t want.  Below are lifestyle recommendations and dietary tips to strengthen your immune system and keep sickness and lethargy at bay.

Immune System and Your Lifestyle:

  • Stress can largely contribute to a weakened immune system. Avoid or reduce chronic stress and the frequency of stressful situations. Relax as much as can through daily habits, like meditation, yoga, or walking. There are countless free resources available online for guided meditations, yoga classes, and exercise programs.
  • Remove or reduce refined sugars from your diet. Sugar is in more than you think -- be sure to check food labels often.
  • Avoid exhaustion or sleep deprivation. Most adults need 7-9 hours of sleep per night, regularly. Sleep is a major healer!
  • Drink lots of water! Our bodies are mostly composed of water. We need to replenish our water often.
  • Avoid alcohol, which weakens the immune system.
  • Find an exercise program that you like, whether it’s walking or running outside (sunshine and the outdoors are great for us!), an online yoga class, or hitting the gym.
  • Practice meditation, gratitude, and compassion. Our mindset dictates our health in more ways than one. Start your day with three things you’re thankful for and make it a point to show both love and compassion to yourself and others.​

Immune System and Your Diet:

  • Eat foods rich in lysine (an antiviral nutrient), like apples, avocados, beets, apricots, mangoes, figs, tomatoes, and papaya.
  • Eat foods high in vitamin C, like strawberries, kiwi, papaya, oranges, kale, broccoli, blackcurrant, guava, green pepper, and red pepper.
  • Consume foods high in zinc, like pumpkin seed, seafood, sea vegetables, lentil and legumes, and beans, if your diet allows.
  • Avoid added hormones and antibiotics. Aim to buy organic, or better yet, grass fed and grass-finished, hormone and antibiotic-free animal products.
  • Avoid high amounts of the amino acid arginine, which depletes lysine, the antiviral nutrient. Foods high in arginine are foods like chocolate or cashews.
  • Steer clear of artificial sweeteners and refined sugars, and replace with a natural sweetener, like Stevia.
  • Lower your intake of caffeine, fruit juices, and soda.
  • Opt for whole grains instead of refined, white flour products.
  • Consume antioxidants! Adequate amounts can be found through 5+ servings of vegetables and fruit, or through nutritional powders or supplements.
  • Eat healthy fats—like nuts, seeds, or avocados—and proteins to balance your blood sugar.

Looking for other dietary tips, key supplements, or a lifestyle change to achieve optimal health? Book your FREE call with a Ketality health coach today to discuss how we can help you reach your goals and fortify your immunity.

The Science of Bad Habits (and How to Break Them!)

Habits can make or break a person. They train your body and mind over time to do what’s familiar, even if it’s not good for you.

Why does this occur?

Because your brain wants to optimize its energy use as much as possible. If you relearned your whole morning routine every day, you’d be exhausted by noon!

Your body and mind learn what to do over time. How you behave today affects the trajectory of your future—for the better or for the worst.

Looming bad habits that creep into our everyday lives are usually caused by a few things.

Sometimes, the perceived benefit is biological, like smoking. Sometimes, it’s emotional—like staying in a relationship that isn’t good for you. And in most cases, your habit can be the result of stress and boredom (think clenching your jaw, biting your nails, or stress eating).

Do you struggle with forming good habits? If you’re a human being, then the answer is probably YES.

Bad habits restrict your life and stop you from accomplishing your goals. They threaten your mental and physical health and waste your time and energy.

Have a bad habit you need to kick? Below are some behavioral tips to help you get rid of the habit once and for all, while retraining your mind to make better decisions:

Tip #1: Don’t remove a bad habit, replace it.

Since bad habits provide some sort of perceived benefit in your life, it can be difficult to remove them altogether. Instead of eliminating it, replace the habit with something that also provides a benefit.

Need to stop eating late at night? Determine a different activity you’ll do when the urge comes. This could be replaced with calming breathing exercises, hydrating by drinking some water, or picking a fun exercise to do for one minute.

Tip #2: Cut out triggers.

If you eat cookies when they’re in the house, throw out the cookies. If you pick up the remote when you sit on the couch, hide the remote in a different room. Make it easier on yourself to avoid bad habits by avoiding what causes them.

Your current environment makes your bad habits easier and your good ones harder. Change your environment and the outcome changes, too.

Tip #3: Visualize success.

Success starts in the mind, and the power of visualization is extremely useful. What will it feel like when you step on the scale and see the number decrease? Where will you be? What will you look like?

Visualize yourself eating healthy foods, throwing away cigarettes, or waking up early to exercise. See yourself breaking your bad habit with a smile on your face, while enjoying your much-deserved success.

Tip #4: Use the word “but” to conquer negative self-talk.

It’s easy to judge yourself for not acting better, but the reality is that we all slip up every now and then. If you make a mistake, change what you tell yourself. For example:
I’m overweight and out of shape, but I could be in shape a few months from now.

I'm a failure, but we all fail at times.

If you screw up and eat unhealthy foods or miss a workout, that doesn’t mean you’re a bad person—it means you’re a human. Be kind to yourself.

Tip #5: Join forces.

How often do we try and hide our dieting or simply not share our progress with others? That way, no one can see us mess up...right? Having accountability keeps you on track, and there’s nothing wrong with needing it!

Instead of doing it alone, pair up with someone who can keep you accountable, or have a Custom Health Centers health coach keep you focused on your goals. Your victories will be shared, and you’ll have a powerful motivator in knowing that someone else expects you to do better.

If you’re looking to lose weight, replace bad habits, and create a healthier lifestyle, then schedule a FREE virtual consultation with an expert Custom Health Centers health coach to learn about our virtual weight loss program.

Remember, every action you take is a vote for the kind of person you become. What kind of person do you want to be?


February 05, 2021 — Dr. Jason Olafsson