As we head into the slightly colder months (if you call anything below 40C cold), it’s even more important to keep your immune system fit as the flu season is just around the corner. We’ve put together 5 really simple changes you can make to your diet & routine that will help ramp up your immune system & help you stay fighting fit this flu season.
1. Mix up your fruit & veg
All fruit & veg have benefits, but if you’re eating the same types every day you may be missing out on essential vitamins that your body needs to stay healthy. Make sure you’re consuming at least five portions of fruit & vegetables a day (as recommended by the NHS) and changing up what these five foods are. For example, instead of having a banana every day as a snack, grab a kiwi one day, an orange the next, and so on. Not only will this help you get the full range of vitamins you need but it’s also a great way to keep your gut biodiversity healthy!
2. Drink more water
We know it’s easier said than done, but drinking more water throughout the day is a surefire way to improve your health. Try keeping a glass of water (or bottle) on your desk that you can easily take sips from throughout the day. You can also download an app like (add) to remind you to drink water!
3. Eat more fish
Oily fish like salmon are a great source of omega-3 which is essential for a healthy heart. Fish, in general, are also a great source of protein as well as other vitamins. Some types of fish, like salmon, can be expensive but on MUNCH:ON we have a lot of dishes (like salmon poke bowls, salmon sushi, and grilled salmon salads) for only 25 AED with PRO! Now you have no excuse not to be munching on more fish. (For the vegetarians & vegans among us, invest in a good omega-3 supplement instead & ramp up your chia seed intake).
4. Plan ahead
Planning what you are going to eat in advance will help stop you from mood-based eating or eating whatever is the closest thing to you at the time hunger strikes! You can order your lunch & dinners for the whole week (or just for the next day) with MUNCH:ON, so you don’t even have to think about what you’ll eat next – it will already be on its way.
5. Move your body
Get some sun, stretch, walk, run, skip, jump – whatever it is you want to do – just make sure you’re getting at least 30 minutes of movement a day. The mind plays a huge role in our health and exercise is a great way for you to relieve stress, take a break from your screens, and have a moment to yourself while strengthening your body. At MUNCH:ON we’ve even started a company-wide fitness challenge to get our 30 minutes a day!
You don’t have to completely change what you’re eating or your day-to-day routine, but making a few simple changes is easy to do and can have a huge impact on your health. What are your top tips for staying healthy? Let us know in the comments below!
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