by Cascade Ice on December 30, 2023
Fall and Winter seasons are notorious for bringing about seasonal illnesses. If you’re looking to boost your immune health, you may wonder how to help your body fight off illnesses quicker or avoid them altogether.
The good news is that lifestyle and dietary changes can boost your body’s natural defenses and help you fight sickness and get back to feeling better fast. Here are 5 tips to help boost your immune system naturally.
Hydration
While hydration won’t protect you from germs, staying hydrated (especially during the drier winter months) is especially important for your overall health. Being chronically dehydrated can result in headaches and can hinder all sorts of bodily processes like mood, physical endurance, digestion and kidney function – which, you guessed it – can increase your odds of getting sick.
Make sure that you’re drinking enough water so that your urine is a pale yellow-color. While water is king, you can also add flavored electrolytes to help your body hydrate more efficiently. You can also add fresh fruit to your water or opt for a flavored sparkling water like Cascade Ice Sparkling Water. And don’t forget – tea and juice are also hydrating, but make sure water is your main source of hydration.
Sleep
Did you know that immunity is closely tied to quality sleep? In fact, studies have shown that poor sleep habits can make you more susceptible to sickness. And, if you get sick, your body might also tell you that you need more sleep than usual to help fight off the illness.
Adults should aim to get at least 7-8 hours of sleep per night, while children need more like 9-12 hours depending on age. The most important part, however, is the quality of your sleep. Make sure you’re getting uninterrupted sleep by establishing healthy sleep routines that you can stick to each night. 30 minutes before bedtime, turn off screens, make sure you’re sleeping in a dark environment, and use a white noise machine or app to drown out noise. Sticking to an exercise routine earlier in the day can also help you fall asleep faster and stay asleep.
Eat fermented foods
You may not know that consuming foods that are full of beneficial bacteria can boost your immune system and ward off illness. These good bacteria are referred to as probiotics which live in your digestive system. Research suggests that a good gut microbiome can help your body fight off disease. Foods like yogurt, kimchi and sauerkraut contain probiotics, so aim to incorporate them into your diet every week. If you can’t regularly eat fermented foods, taking a probiotic supplement is a good option as well.
Limit sugar
Added sugars are present in so many of the foods and beverages we consume, which can lead to obesity. Obesity, type 2 diabetes and heart disease may increase your risk of getting sick by weakening your immune system over time. To keep your sugar intake in check, make sure to follow dietary guidelines for your age, weight and lifestyle. For a 2,000 calorie per day diet, your sugar shouldn’t exceed 25 grams. Look for low or no-sugar options when it comes to food and drinks.
Take supplements
Experts agree that supplements can help strengthen your body’s immune response. However, because they are not regulated by the FDA, you should buy high-quality supplements that are independently tested by trusted third-party organizations like NSF International and ConsumerLab. Some great supplements to take during cold and flu season (which are backed by research studies) are vitamin C, vitamin D, zinc, echinacea and elderberry. Make sure to stock up on these to take throughout the season!
How do you boost your immune system? Let us know in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on August 17, 2023
A new school year is upon us, which happens to be a perfect time to establish new healthy habits for your kids (or even find ways to easily stick to old healthy habits!) Childhood is an ideal time to put healthy habits into place, as they are more likely to stick to a healthier lifestyle as they grow into adulthood. So, what are some small, easy ways to get started on making your child’s life as healthy as it can be so that they can grow strong? Read on for 5 simple tips to jumpstart your child’s school year with some healthy habits.
Make meals a family event
Studies have shown that when a child is involved in the cooking of meals that they are more likely to develop healthy eating habits and be exposed to a wider range of foods. Try to not only involve them in cooking meals, but also shopping for food. Educate them about ingredients, food sources, and the best way to prepare different types of foods. Strive to eat meals together as a family at least 5 times each week. You’ll find that communication and eating habits both improve by sticking to this ritual!
Rethink your drink
Water is king when it comes to prioritizing the types of drinks your children should be reaching for. But kids love to have a little something fun, and there are ways to keep your kids hydrated without succumbing to boredom. Flavored sparkling waters like Cascade Ice Sparkling Water is a great way to offer your kids something different, and it’s a great alternative to sugary sodas. And with so many sugar-free flavors, you can offer variety in their choices, so they feel empowered to make their own healthy choices to stay hydrated.
Establish your child’s contributions
Call them whatever you want – “chores”, “contributions” – experts agree it’s healthy for kids to have daily tasks that help keep the household running. Involve your child in chores and try to make it fun. Turn vacuuming into a race or blast some music and turn laundry folding into a dance party! Make certain goals to achieve by accomplishing a certain number of chores each week and celebrate together as a family – experts agree that when children contribute work to the family and have assigned roles to help, their mental health is improved and they feel a bigger sense of belonging.
Hit the “off” button
We live in a society that revolves around electronics. But taking regular breaks, especially for growing children, is imperative for healthy bodies and minds. Set up a regular daily schedule for Internet and social media use and try to limit it to 1-2 hours each day. Try to align your time online with your children’s, so that time spent off devices is spent together as a family. Get outside, go for a walk, play board games, or get involved in extracurricular activities like sports.
Prioritize sleep
Kids grow so fast, so their brains and bodies need lots of good quality, uninterrupted sleep in order to keep up. If children don’t get enough sleep, they can struggle with schoolwork and their mood can suffer. Ideal ranges of sleep depend on a child’s age, but a typical school-aged child between 6-13 years old should get between 9-11 hours of sleep each night. Establish a regular routine each night where lights are turned low, screens are off, and reading is the main activity. You’ll find that if you get these regular nightly routines in place, falling and staying asleep is easier, and you’ll be a happier household overall.
How do you prioritize your child’s health and wellness? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on June 19, 2023
Staying healthy all year may require a different focus during the various seasons, and Summertime is no different. Did you know that during the summer months and in hotter climates you require more hydration than in moderate climates? Exerting yourself in the heat of a summer day can also lead to dehydration, which has its own health risks, so it’s an important thing to be aware of as we start enjoying outdoor summer activities. But how can we easily fit our hydration goals into our fun summer plans? Easy! Check out our quick hydration hacks below.
Set a daily intake goal
Even if you’re relaxing in the shade during the hot days of summer, you should still up your water intake during the season. If you are in the sun, strive to get 8 oz of water every 30-40 minutes. So, set your daily ounces goal based on your activity level and planned sun exposure level and try hard to meet that goal. If it’s tough for you to keep track, grab a water bottle with ounces clearly marked so you know how much you’ve consumed (or simply mark on your water bottle with a sharpie). If it’s still tough to remember, set a recurring alarm on your smartphone or watch – the results of staying hydrated will be better cardiovascular health, clear skin, better mood and much more.
Grab what you can
If you’re in a pinch and plain water doesn’t sound appealing, or you don’t have it on hand, natural juices, teas, sparkling waters and even coffee (yes coffee!) can help you meet your hydration needs. Of course, keep caffeine to a minimum as it tends to dehydrate you if you consume too much. Cascade Ice Sparkling Water has tons of flavor options and can be enjoyed straight from the bottle or over ice for extra hydration! Even drinks with added electrolytes are a great choice for the summer.
Eat hydrating foods
One of the best things about summer is all the delicious foods! People often forget that certain foods can be hydrating as well – in fact, we get 20-25% of our daily water intake from food! If you’re hungry, try choosing foods with a higher water content, such as fresh greens, melons, and peppers. And of course, wash down your food with a glass of water!
Dress smartly
Fluid intake is very important, but so is fluid retention in the summertime. And clothing plays a big part in that, especially when considering sun exposure. During the summer, aim to wear loose-fitting cotton, linen or rayon fabrics which allows air to circulate. These materials can keep you cooler longer and can wick sweat away from your body. Also, aim for lighter colors to reflect the sun rather than absorbing the heat from it.
Check your pee!
A surefire way to tell if you’re hydrating enough during the summer? Check your urine – it should be pale in color, similar to straw. If it’s a dark yellow, this means you may already be dehydrated. Grab some water and stay in the shade ASAP! Consult your health provider for any questions related to your health, sun exposure and hydration.
How do you stay hydrated in the summer? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on April 13, 2023
Spring is here, which means the weather is warming up and the sunshine is sticking around for a while. With the warmer temperatures inevitably comes more sun exposure for your skin. You’ve probably always heard that the skin is the body’s largest organ, but did you know that when it’s not healthy, it’s not able to act as a strong barrier to protect you?
Your skin has many functions, but the most important role is to protect us from pollution, viruses and chemicals that are present in our atmosphere. Skin also regulates your core body temperature, protects important internal organs, and acts as a manager to maintain and control fluids (among many other things!). While many factors play into how healthy your skin can be, such as age, genetics, disease and hormones, there are several things you can do to better the health of your skin. Here are just a few quick, simple ways to keep your skin healthy and glowing all Spring and Summer long:
Control life stressors
While many of us lead demanding, fast-paced lives, keeping stress under control is a critical component in the health and well-being of your skin. Which is why some people may see blemishes pop up before a stressful life event. What can you do to keep stress under control? Try things like daily meditation practice, taking walks, doing breathing exercises and carving out time in your day to do things you really enjoy. Still feel stressed? Try to pinpoint what’s causing you to feel this way and take a good look at what you can change. After all, so many studies now are linking stress to disease, so it’s an important factor in your overall wellness. Take stress seriously and try to eliminate it from your life!
Drink lots of water
Most people assume they are getting the right amount of hydration each day, but, unfortunately they aren’t. And you can chug a gallon of water each day, but most times this will not help with keeping your body hydrated. So, what to do? Try adding some electrolytes to your water to help your body absorb water better. Carry a reusable water bottle around with you all day and aim to consume an ounce of water for each pound you weigh – more if you exercise. Regular water gets boring? Try Cascade Ice Water for something different and fun!
Get your ZZZ’s
Get your beauty sleep! Have you ever noticed how tired your skin looks after a bad night’s sleep? Well, there is a science to that. The National Sleep Foundation recommends that adults get 7-9 hours of sleep each night, and practice good sleep hygiene such as turning the lights low an hour before bedtime and aiming for the same time getting to sleep each night. Sleep deprivation can have a big impact on your skin’s functioning and appearance. And with only a little amount of sleep, your body doesn’t get the optimal amount of time each night to repair itself from environmental toxins and sun exposure. So, make sleep a priority and get your shut eye!
Cut out tobacco
Using tobacco products is one of the fastest ways to age your skin. It shrinks the blood vessels, which tanks the skin of the nutrients and oxygen it needs to look and feel healthy. Quitting tobacco products can prevent wrinkles and preserve your skin’s collagen. Trade the tobacco for a new healthy habit such as a fun hobby, a book club or a walking group. The more you make these healthy habits a daily thing, you’ll find it’s easier to keep cravings and unhealthy behaviors under control.
Use sun protection
While some sun exposure is good for your body to absorb Vitamin D, regulate hormones and give you a boost of energy, too much can be detrimental for your skin. To avoid sunburns from sun overexposure, try a daily sunscreen for your body and face. Also, make sure you’re tracking when the sun’s UV rays are the strongest throughout the day and avoid those times. Protect your body’s biggest organ with hats, sunglasses, and SPF!
What’s your favorite way to keep your skin healthy? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
