Boosting the Immune System and Staying Healthy

Amanda Nourse was live on Facebook from the Menlo Library on Saturday 8/8/20. Below are some of Amanda’s tips for boosting the immune system and staying healthy. To view the full video you can go to the Menlo, Iowa Our Hometown page and click on the video from 8/8/20. Below is a very brief Q&A sheet.
 
Amanda’s background: Bachelors in Exercise Science, Certified Trainer through the ACE and NASM, Certified Nutrition Specialist, and Medical Exercise Specialist with 13 years of experience in fitness as well as health coaching experience.
 
Q1)We have heard a lot about social distancing and masks during Covid-19 but is there anything else we can be doing to stay healthy? 
 
A1-Water, the recommended amount is ½ your body weight in ounces of water a day. Coffee only counts for ½ of your water intake.  
A2-Sleep, 7-9 hours of sleep is recommended for adults. You are three times more likely to get sick with less than 7.
A3-Exercise, when you get done with a workout your immune system receives a boost. Recommended amount is 150 minutes a week of activity but even as little as 10 minutes a day can make a difference.
A4-Nutrition, fuel your body with proper nutrients, including fruits as vegetables as well as 70 grams of protein a day to maintain your immune system, possibly a protein shake. Amanda feels Multi vitamins are important. Avoid added sugar and processed foods.
A5-Try to Limit stress, it increases cortisol which affects our immune response.
A6-Outdoors, your body produces vitamin D naturally when you are exposed to sun. Vitamin D helps with the immune system and calcium and Phosphorus absorption.
 
Q2)You speak about health having no age limits. Can you talk about that especially for those over 50. 
A1-It has been scientifically proven that as long as we are alive our cells in our bodies are capable of change.
A2-Our body actually starts to change at 30 but you can still lose weight over 50.
A3-Exercise is the antidote to aging for your body and for your mind.
 
Q3)How do we keep the children and teens healthy and happy? 
A1-Socialization is important even if through an electronic device.
A2-Remember they are smaller versions of adults.
A3-Required sleep for an elementary child is 10-11 hours of sleep and teens 8.5-9 hours of sleep.
A4-Balanced meals, it is proven that children test better when eating better.
A5-Wright Pharmacy provides multivitamins for ages 4-12 free of charge.
A6-Being outdoors is important.
 
Q4)Some of us ate a lot of “comfort” foods during the past few months. What is the best way to get back on the right track? 
A1-Have grace with yourself but be willing to make that change.
A2-This is a good time of year to start before the holidays. It takes 21 days to make something a habit.
A3-Start with your biggest concern.
A4-It’s easier to add a habit then taking away a habit. Maybe add movement, increase water intake, get more sleep or protein.
A5-You have the power to change. Genetics only controls 20% of our health.