WE should strive to fortify our bodies’ natural defences against anything that will weaken us or cause us to have less than optimal health.

How can we do this?

1. DRINK LOTS OF WATER

Of all the components that make up our bodies, water is by far the single largest component. So, you can’t fortify your body by neglecting to replenish this vital component.

But why else is it important to drink water?

Firstly, water gives our blood it’s fluid component without which glucose could not be transferred to our muscles as they work while also transporting metabolic by-products away from the muscles.

Secondly, it is the underlying fluid in urine which gets rid of metabollic waste products.

Thirdly, water is the fluid of our sweat and it is through sweat that heat is dissipated through the skin. The lowest concentration of water in our body is in fat while muscles hold the highest concentration. Deficiency in water intake can lead to dehydration, which can trigger numerous other problems such as headaches, decreased performance, constant fatigue, fainting, muscle cramping, heat stroke, and heat exhaustion.

Therefore, adequate hydration is a must. It is even more so for those who exercise regularly because the chances of dehydration setting in is much greater during and after prolonged exercise. However, over-hydration can result in hyponatremia, a serious condition that can lead to the body’s sodium levels being disrupted.

2. STOCK UP ON VITAMINS AND MINERALS

Vitamins are organic compounds that the body requires for optimal health but that the body does not produce. Therefore, they must be ingested.

This can be through the foods we eat as well as through vitamin supplements. Vitamins fall under two main sub-divisions: fat-soluble vitamins, which can be stored in the liver, and water-soluble vitamins. Water-soluble vitamins, such as vitamins C and B6, when present in excess will be excreted by the kidneys. Vitamins A, D, E, and K are fat-soluble.

While vitamins are organic, minerals are inorganic and are classified as either major minerals, such as calcium and phosphorous, or minor minerals such as zinc and copper. Other important minerals are iron and potassium. Minerals are essential because they are part of the structural make-up of body tissue. Bones and teeth have high levels of calcium. Iron helps make up our red blood cells. Minerals also regulate the activity of many enzymes present in the human body.

Potassium is important in regulating blood pressure. Minerals, like vitamins, can be ingested through foods eaten. Calcium can be found in dairy products and broccoli. Iron can be obtained from dark green, leafy vegetables like callaloo and spinach, liver, enriched whole grains, and some lean meats. Bananas, potatoes, low-fat milk, and yogurt are good sources of potassium.

Neither vitamins nor minerals have any calories and they do not provide energy.

Marlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.