The 3 Keys to Staying Fit As Seasons Change

For most of us, it can be difficult to adapt to changes in seasons, especially in winter.

But there is no stopping the cyclical changing of the seasons. Consciously adjusting to these changes, protecting our energy, and keeping our immunity strong can help us in our social lives. We can do this by being mindful of the environment that surrounds us. What can we do on a daily basis to adapt to change, protect our energy, and strengthen our immunity?

Step 1. Learn how to stay energetic!

While trying to meet the demands of both business and private life, our minds and bodies work overtime. How can we maintain our energy levels so that we can feel good?

season change

-Don’t be tempted to skip meals

When we skip meals, the amount of glucose in the blood that can be used for fuel decreases. Low blood sugar makes you feel restless, puzzled, and tired. The body begins to increase cortisol production and our stress levels increase. Therefore, it is important to eat at mealtimes.

-Have breakfast every day

The average amount of sleep is seven to eight hours, and our bodies continue to work and spend energy during that time. Between sleep and wakefulness, the body uses the nutrients that it has. If the fasting state lasts a long time, the brain may start to run out of energy. If that happens, problems such as fatigue and attention deficit may occur.

-Eat protein at every meal

Protein helps to strengthen muscles and maintain muscle mass. A balanced intake of essential protein in your daily diet will increase satiety and help you feel fuller for longer. Be sure to include proteins in every meal.

-Care about quality, not quantity

What matters more than the amount of food that we eat is the quality of nutrients that it contains. Foods that are rich in minerals and vitamins should be our first choice when it comes to meals and snacks.

-Prepare smart snacks

The best snacks should contain protein, whole grain, and vegetables or fruit. Some good choices are:

  • Walnuts, dried cranberries, and pumpkin seeds
  • String cheese and graham crackers
  • Walnuts and apples
  • Bananas, oats, and yogurt.

-Add key foods to your shopping list

Always add healthy food to your shopping list. When you keep these foods at home, it’s easier to make good choices instead of binging on unhealthy snacks.

-Balance what you eat later if necessary

When we eat, we may not always want or be able to choose fully balanced, nutritional meals. In these cases, it is important to balance the food intake by spreading it throughout the day. If you ate croissants and coffee for breakfast, it would be good to choose half a plate of vegetables and a good quality protein for lunch. Chicken breast with a side salad would be a good example.

-Drink more water

We all know the benefits of staying hydrated on a daily basis. Water helps to remove toxins that accumulate in the body, making your body healthier and more dynamic. Be sure to pay attention to your body’s needs and drink enough water every day.

Step 2. Strengthen your immunity!

Things such as sudden and harsh changes in the seasons, excessive stress, disturbed sleep, and air pollution can cause a weakening of our immune systems. There are several things you can do to support that system, especially as you transition into fall and winter.

Related: 3 Simple Ways to Keep Your Immune System Strong

-Choose foods rich in nutrients 


  • Selenium fights harmful microorganisms and protects your cells.

All seafood, whole grains, and chicken meat are the best sources of selenium.


  • Vitamin C is a good antioxidant.

Tomatoes, red peppers, citrus fruits, and kiwi are the strongest sources of vitamin C.


  • Zinc plays an important role in protecting the body from damage. It also speeds up the metabolism and contributes to being energetic and positive.

Legumes, turkey meat, and seafood are good sources of zinc.


  • Omega-3s have regulatory and supportive properties for immunity.

Walnuts, flaxseed, and avocados are the best sources of omega-3.

Autumn is the period when fish are abundant. As with any food, it is always best to try to consume it while it is in season.

-Take care of your gut/microbiota

The intestines act as a protective barrier in the body that prevents the invasion of harmful microorganisms. It regulates the functions of the immune system with its good microbiota. Taking advantage of probiotics and fiber will help protect your gut flora.

These foods help support healthy intestinal microbiota:

       – Kefir

       – Unsweetened yogurt

       – Pickles

       – Bananas

       – Miso 

Step 3. Focus on yourself!

Modern life is so busy that it’s difficult to stop and smell the roses. Taking time to slow down and listen to your body’s needs can help you manage seasonal transitions.

season change

-Take a walk

Walking even half an hour a day is good for our immune system. The hormone serotonin is secreted after exercise and can help to boost your mood.

-Focus on the instant benefits

Focus on what you have. Listen to the sounds of the birds. Watch the colors in the sky early in the morning. Stop, listen and feel. Stay in the moment. Being present will make you realize that energy is inside you and help you be aware of the changes you are experiencing due to the changes of the seasons.


Take a time-out. Make a cup of tea, sit back and relax. Resting will make you feel strong and refreshed. The brain can turn things into a habit. Changing up your routine can have positive benefits for your body and your mind.

relaxing in season change

-Cherish yourself

Write a love note to yourself. Find ‘awe’ moments. Use the power of nature. Make time to relax… Get plenty of sleep and rest. Your body will thank you!.

We wish you a month of feeling fit and healthy.

Vivoo Nutrition Team

The Food Nutrients to Supercharge Your Immune System

We have, unfortunately, come across a global pandemic called COVID-19. As we all know, Coronavirus (COVID-19) weakens our immune system and directly affects our respiratory ability. First of all, we have to take personal hygiene precautions. Then, we need to nourish our bodies. Instead of drinking liters of orange juice, or hoping for the best, you can add foods that support your immune system to your daily routine. Let’s take a look at foods that help your immune system and help ward off viruses


Herbal Teas

Drink 2-3 cups of echinacea, linden, rosehip or sage tea to support your immune system.

Echinacea tea:  One of the most used herbal teas to protect against a cold. It also helps to treat upper respiratory tract diseases.

Linden tea: A pain-relieving, anti-inflammatory, and expectorant tea. It helps to reduce cold symptoms.

Rosehip tea: High in vitamin C and commonly used to help with infectious diseases, such as flu and cold.

Sage tea: Very effective in mouth and throat inflammations. This herbal tea reduces sweating when you get a cold.


Vitamin C

Vitamin C is one of the most powerful immune system protectors. Add vitamin C sources to your meals daily. Kiwi, oranges, grapefruit, lemon, strawberry, broccoli, cauliflower and bell peppers are good sources of vitamin C. Don’t forget, though, that because your body doesn’t store it, you need vitamin C daily for continued health.

The Food Nutrients to Supercharge Your Immune System


Vitamin A

Known as an anti-inflammatory vitamin, vitamin A is involved in the development of the immune system. It has a therapeutic effect in the treatment of various infectious diseases. Eggs, sweet potatoes, pumpkin, carrot, and spinach are good sources of vitamin A.

The Food Nutrients to Supercharge Your Immune System

Garlic and Onion

Allicin, a natural chemical found in garlic, fights common viruses and helps your immune system. You can add it to your cooked foods and salads.

Onion is also a powerful immune supporter that contains sulfur. The polyphenols in onions act as antioxidants, helping to build a strong immune system.


Vitamin E

Vitamin E is also an antioxidant and modulates immune functions. Supplementing with vitamin E has various beneficial effects on the immune system. Sunflower seeds, almonds, peanuts, salmon and avocados are good sources of vitamin E.

The Food Nutrients to Supercharge Your Immune System


Probiotics encourage the growth of good bacteria in your gut. Gut health is directly related to your immune levels by defending you from viral infections. Probiotic foods include fermented foods like sauerkraut, kefir, yogurt, kimchi, kombucha, and miso.

Ginger and Turmeric

Ginger and turmeric are some of the most precious spices. They are anti-inflammatory and antioxidants. You can add these spices to your yogurt, milk or cooked foods. You can make an immunity shot by mixing these spices with lemon.



Propolis has been used for strengthening your immune system for many years. You can add propolis to your milk, yogurt or smoothie bowls.

The Food Nutrients to Supercharge Your Immune System 


*Note that; these foods don’t stave off viruses or won’t cure coronavirus, but it will help you to strengthen your immune system and stay healthy.


In Addition

  • Stress is one of the worst enemies of your immune system. Try to reduce your stress.
  • Improve your sleep habits. Good quality sleep without light will help to straighten your immune system. Try to sleep at least 6-8 hours a night.
  • Keep moving! Outdoor walking or running and home exercises like yoga and pilates will make you feel better and support your immune system.


3 Simple Ways to Keep Your Immune System Strong

Since December, we have been worried about the coronavirus, which has shown its effect all over the world. While we are living with this concern, we should take precautions to protect our health. Antibiotics are not curative for viral infections. Antiviral drugs help prevent the multiplication of the viruses in the body and reduce the symptoms of the viral disease. Recovery depends on the body’s defenses. For this reason, strengthening our immune system is one of our most important missions. We do not have to wait until we are sick to improve our immune response. We can strengthen our immunity by eating a balanced and regular diet.

3 Simple Ways to Keep Your Immune System Strong

Here are three simple ways that we can strengthen our immunity:

1. Eat a Balanced Diet 

Eating a balanced diet is not just a habit of maintaining or losing weight. Balanced nutrition is also important for staying healthy and strong immunity. Seasonal vegetables have substances to meet our body’s needs during that season. In summer, we consume foods that are more calming and refreshing. In winter, we consume more heating foods to warm our bodies. Consuming seasonal vegetables and fruits in their own time ensures that our intestines function properly. A healthy intestinal system is a sign of thriving intestinal flora. Robust flora is also one of the basic elements of strong immunity.  To strengthen your intestinal flora and immunity, you can add the following nutrients to your daily diet.

3 Simple Ways to Keep Your Immune System Strong

  • Zinc

Sufficient zinc intake can help guard against diarrhea and upper respiratory tract infections. When we have problems in these areas, we can increase our zinc consumption by eating foods such as red meat, pumpkin seeds, and garlic, and support our immune systems. If you suspect that you have a zinc deficiency, be sure to consult your doctor. Excess zinc intake can cause anemia and copper deficiency. 

Vitamin E

  • Vitamin E 

Vitamin E increases cellular immunity and changes in serum factors. This increases protection against pathogens. Consuming foods rich in vitamin E during our daily meals strengthens our immunity and ensures our health at an optimal level. Foods that contain vitamin E include almonds, sunflower seeds, nuts, avocado, and olive oil. 


  • Probiotics

Bacteria that live in the intestines create a barrier against pathogenic bacteria.  Some diseases or using antibiotics can reduce the number of these beneficial bacteria. This situation weakens the immune system. Eating probiotic foods strengthens our immunity again by increasing the number of beneficial bacteria in our intestines. Yogurt, pickles (fermented with rock salt, not vinegar) and kefir are probiotic foods that we can consume on a daily basis.

3 Simple Ways to Keep Your Immune System Strong

  • Turmeric

Curcumin is an ingredient of turmeric that shows anti-inflammatory properties. It helps to remove toxins from the body with its antioxidant effect. It is one of the most effective foods that can be used against cancer. Turmeric defends the stomach and intestines from injuries, and it is also a strong immune support nutrient. We can use it as a spice in every meal. When we consume turmeric with oil and pepper, its absorption increases, and the bioavailability of turmeric is raised.. 

“Immunity elixir” is a delicious drink that can strengthen our immunity. It is prepared with warm water, turmeric, lemon, and honey and can be drunk throughout the day.

2. Stay Hydrated

Water consumption keeps the metabolism active, regulates enzyme secretion, and helps remove toxins from the body. In this way, it keeps the immune system strong. Adding lemon and a slice of ginger boosts the flavor of the water. Thus, we can both increase our water consumption and strengthen our immunity.

3 Simple Ways to Keep Your Immune System Strong

3. Lifestyle

Changes to our lifestyle can also help strengthen our immune system. Even small steps can yield big results. Which changes will have the biggest effects?

Regulate sleep times

  • Regulate sleep times

Sleeping between 11:00 pm and 3:00 am is important because it regulates our hormones. And regular hormones improve our immune system.

Reduce stress

  • Reduce stress

Stress affects the body, mental health, and of course, the immune system. If the stress hormone cortisol does not remain at a normal level, it will negatively affect the body’s immunity. That’s why we should take precautions to reduce stress. Meditation and walking outside are good choices to alleviate stress-related problems.

  • Increase physical activity

Physical activity provides hormone balance, regulates the digestive system, and reduces stress levels. In addition, it strengthens the immune system. Accordingly, an active life is one of the most crucial steps for being healthy. We can start to change our habits in small increments. Taking a 10-minute walk each day can be a step towards an active life.

Increase physical activity

We can help strengthen the immune system with a few simple steps. When we can develop the right habits and sustain them, we can give our natural defenses. Why not start today? Take a small step for strong immunity and drink a glass of water!

 Related: The Food Nutrients to Supercharge Your Immune System


Kombucha Tea

Lately, kombucha tea has become very popular. Now you can see it everywhere: from supermarket shelves to third-generation coffee shops and even in organic markets.

But do we know what kombucha is good for?

How is it make?

When was it discovered?

Let’s explore more about kombucha!

Kombucha tea also called ‘The Elixir of Life is a carbonated drink which was discovered in China about 2,000 years ago. The name of the tea comes from Dr. Kombu who took tea fungus from Korea to Japan. And ‘cha’ means ‘tea’ in Chinese.

benefits of the kombucha tea

Kombucha is made using sugar, tea, and a tea fungus called a ‘scoby’. A scoby is the starter culture and is the result of the symbiotic relationship between yeast and bacteria. Sugar is used when fermenting kombucha, but according to research, most of the sugar is eaten by the bacteria and yeast during the process. At the beginning of fermentation, kombucha has 30 calories and 2-3 grams of sugar. But these figures change during the process. The longer the fermentation period, the lower the sugar content.

Kombucha is a slightly sweet, slightly carbonated, fizzy and acidic beverage, and black, green, or white tea can be used to make it. It can be flavored with lemon, mint, jasmine, lavender, or rose to give a different flavor and make it easier to drink.

The daily recommended allowance for kombucha to avoid toxicity and side effects is 100-300 ml. All healthy individuals and children over 3 years of age can drink it. Pregnant and lactating women, people who have chronic illnesses, and those who are receiving chemotherapy should consult their doctors before partaking.


How to make kombucha tea?

To make kombucha, you need tea (black, green or white), scoby (starter culture), sugar, water, a sterile glass bottle, and some cloth. Allow the kombucha to ferment for 7-30 days. The ideal temperature for fermentation is 79-81° F. As the kombucha ferments, the amount of sugar decreases, and the taste of vinegar becomes more prominent. You can control this process at home. You should read the label to see if sugar was added when buying kombucha from the store…

Once your kombucha is ready, be sure to store it in a cool, dark place, such as a refrigerator.

kombucha tea drinking

What are the health benefits of kombucha tea?

  • The potential source of pre and probiotics
  • Good for intestinal health
  • Regulates digestion system
  • Boosts immune system
  • Contains antioxidants
  • Helps to regulate blood glucose levels in patients with diabetes
  • Supports heart health
  • Lowers cholesterol levels
  • Rich in B complex vitamins (thiamin and niacin)
  • Helps remove toxins from the body
  • Helps in the treatment of skin diseases
  • Effective in losing water weight and burning fat
  • May help protect against cancer

The probiotics in kombucha are beneficial for your body’s gut microbiome, but more research need. Still, kombucha is a better option than all other sugar-added beverages.


Related: 3 Simple Ways to Keep Your Immune System Strong

How Can I Be Resistant to Colds?

With the change of weather, especially in the beginning of the winter, our body resistance can be lower than normal, and we may become more vulnerable to illness. In these times when the body is exposed to external dangers, we can see illnesses such as upper respiratory tract infections, colds, and flu. Illnesses, like the common cold, show some symptoms like fatigue, headache, sore throat, sneezing, coughing, runny nose, fever so that they affect daily life negatively.

Supporting your immune defense system can help in preventing illnesses or reducing their symptoms.

In a survey of people with the common cold in the USA, even though antibiotics are not an effective treatment. Survey results exhibit that nearly half of the affected people used antibiotics. For this reason, strengthening the body with zinc and vitamin C supplements that support immunity and taking care of your diet may be better alternatives.

resistant to colds and illnesses

Specifically, in children and in the elderly, zinc is beneficial for decreased risk of common colds and upper respiratory tract infections. Furthermore, vitamin C helps to reduce the duration and severity of the common cold by improving antimicrobial and natural killer cell activities. So, how can we support our bodies in terms of vitamin C and zinc? Some zinc-rich food groups include whole-grains, meat and meat products, milk and dairy products, and fish. Vitamin C is not stored in the body. So, it is important to consume fresh vegetables and fruits on a daily basis.

Some plants may support our immunity when we look at food-based help.

For instance, adding garlic to your meals during these seasons may be a good option. Some substances in the garlic support immunity, as it has antiviral and antibacterial effects. Since they regulate the activities of enzymes, it may be useful to include some plants in the diet as a way to prevent disease. Blueberries, red onions, kale, cranberries, broccoli, and green tea includes a substance named quercetin. This substance protects the body from bacteria. Moreover, green tea contains vitamin C, and green tea extract inhibits viral proliferation.

herbal tea for illnesses

It is important to support the immune system to increase body resistance in seasonal changes.

In these periods, paying attention to diet by choosing foods with varied and rich nutrients. It may be a good way to support the body’s defense mechanisms. You can make small changes by editing meal contents. You can add fish to your menu for a couple of days in the week. Eat the meat on other days, and consume the products every day for consumption of adequate zinc. Also, whole grain bread can be a good alternative to zinc intake.

Remember to consume fresh vegetables and fruits on a daily basis, especially citrus fruits that contain vitamin C.

Due to their antioxidant, antibacterial, and antiviral effects, some plants are very useful for immunity. Daily consumption of green tea (vitamin C) with its antioxidant and antiviral effect will reduce the symptoms and the risk of illness.

Related: The Food Nutrients to Supercharge Your Immune System