Good Health Nutrition: 5 Building Blocks You Need to Be Healthier


The kids are back at school and the weather is getting a little chillier, which can only mean one thing — winter is around the corner and colds, flus and an assortment of other viruses are on the horizon.

To keep yourself protected against getting sick this winter, Julie Shaffley, owner of Good Health Nutrition Center in Centralia, encourages everyone to lay the building blocks of a great immune system.

“The human body was created to run optimally and it has a system of checks and balances,” said Shaffley. “Given the right building blocks, the systems will work optimally. However, there are factors that will impair the different systems such as stress, lack of sleep, the foods we eat and the food we don’t eat, the time of year and our activity level. Your body is a perfect host for viruses to replicate, so you need to give it the right building blocks to create a healthy foundation.”

Shaffley suggests these five building blocks that everyone should do:

Block No. 1: Wash your hands

Germs survive on many surfaces. “You touch those surfaces and then touch your face and that transfers the bacteria and viruses,” said Shaffley. “So, wash your hands often with soap and water.”

How long should you wash? The Centers for Disease Control suggests washing your hands for as long as it takes you to sing “Happy Birthday” twice.

Block No. 2: Get plenty of sleep

If you’re going to bed late, getting up early and tossing and turning in between, you might want to reevaluate your sleep patterns. “Your body needs good quality sleep because study after study has shown that people who sleep poorly are at greater risk for a number of diseases and health problems,” said Shaffley. “The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep per night.”

Block No. 3: Get out!

It’s a beautiful day, so get out and walk, hike or just enjoy the sunlight and fresh air. “We need Vitamin D and the best way to get that is from the sun,” said Shaffley. The sun triggers the body’s production of Vitamin D, which is crucial for your overall health. “Vitamin D promotes calcium absorption and is also needed for bone growth.”

Block No. 4: Manage stress

The kids, your spouse, your boss and, of course, money and relationship issues can all lead to stress. “Stress of any kind lowers your immunity,” said Shaffley. “It’s important to learn how to manage or eliminate stress. You can do this through exercise or meditation. There are many clinically studied supplements and herbs which help your body deal with stress.”

Block No. 5: Supplement the foundation

“Now it’s time to create a foundation for those building blocks,” said Shaffley. “And that means a good diet. Supplements are, by nature, supplementing a good diet, which is fresh fruits and vegetables and staying away from processed foods, caffeine, sugar and processed foods. The multi-vitamin fills in the blanks where your diet is lacking.”

Shaffley also recommends fish oil, vitamin D3 and elderberry to everyone who wants a strong healthy foundation and a strong immune system.

Julie Shaffley and Good Health Nutrition have used these methods to serve its community and thrive for 29 years. This locally owned business knows its customers personally, and strives to serve them with the finest products and most reliable information available. For nutritious and healthy options, visit Good Health on Harrison Avenue, in Centralia, or contact them at (360) 736-3830 or


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