Posted on April 2, 2020July 9, 2020 by Cindy Papp — Leave a comment

Benefits of Vitamin D

Vitamin D is not a single vitamin, but a group of compounds that are essential for good health. And interestingly, it is not a true vitamin at all, but rather a prohormone that helps the body manufacture this all essential nutrient.

Vitamin D plays a role in keeping teeth and bones strong, helps your body absorb other important nutrients like calcium, and supports immune strength. Ensuring your body has plenty of this vitamin along with other essential nutrients and a wholesome diet will support your health any time of the year.

The Recommended Daily Allowance (RDA) of vitamin D is from 200 – 600 IU (International Units) per day in the United States, but 400 to 800 IU per day in Europe. The more scientists learn about this vitamin, the more they realize the RDA numbers may be much higher than they are currently. In fact, some experts recommend dosages of 800 to 1,000 per day with others recommending a whopping 50,000 IU per week. (1)

Do I Need to Supplement Vitamin D?

Vitamin D is essential for digestive health and used by the intestines to absorb calcium that helps keep bones and teeth strong. It helps prevent loss of calcium through the urine, and can even support heart health, brain health and muscle function. (2) Because it is important for bacterial balance in the intestinal tract, vitamin D is also known to support a healthy immune system which relies on intestinal health.

It may be tricky for certain individuals to get the required amount of this nutrient every day. Vitamin D2 is naturally found in some mushrooms while D3 is found in oily fish (like salmon, herring and tuna), cod liver oil, liver and egg yolks. It is supplemented in milk as most people are not likely to get enough in their daily diets.

But if you avoid milk products, limit fish due to mercury and other toxins (or you just don’t like it), then supplementing your diet may be helpful. Also, those with darker skin or over 50 years of age may not be able to convert sunlight into vitamin D as efficiently as younger people and those with fairer skin.

Even though vitamin D is added to milk and dairy products, one would typically have to drink at least four, 8-ounce glasses of milk each day. Unfortunately, many people are not able to consume dairy products due to being lactose intolerant or don’t want to drink that much milk. And if you do enjoy fish, you would have to consume fatty fish every day to keep optimum levels of this nutrient. That adds up to quite a few calories, leaving little room for other types of protein. Because of these dietary limitations, many people choose to support their health with a vitamin D supplement.

Your Immune System

The immune system plays many roles in our health including protection from viruses and other pathogens that can harm, as well as chronic diseases. Taking care of your body with a diet centered around healthy, whole foods can help your body function at its best. Here are some practices that you can do to keep your immune system strong:

Exercise at least 30 minutes, five times each week
Drink plenty of fresh, spring water
Consume lots of fruits and vegetables; be sure to include citrus a few times each week
Get at least 7 to 9 hours of sleep each night, depending on how much you exercise
Supplement your diet if you need extra support

Nutrition plays a vital role in our health and how well our immune systems work. Poor nutrition often leads to malnutrition as we lack the vitamins and minerals essential for healthy living. But consuming a healthy diet along with nutritional support when needed will have a positive effect on your health and your life.

Vitamin D Deficiency Risk Factors

Many people consume plenty of calories yet lack the required daily nutrients to stay healthy and well. Vitamin D is an essential vitamin that is important for overall health, but few foods provide it or the precursors necessary for our bodies to produce it. And while some experts warn that up to 50% of Americans are deficient in this vitamin, some people are more prone than others. Some risk factors include:

Dark skin
Sedentary lifestyle
Older adults of 65 years and over
Lack of sun exposure due to environment or limiting sun for other health reasons
Vegans
Lack of fatty fish or egg yolks in the diet
Obesity
Medications like anticonvulsants ad glucocorticoids

Vitamin D Foods and Supplements

Consuming foods like salmon, herring, cod liver oil, liver and canned tuna will supply some vitamin D through your diet. Daily exposure to sunshine without overdoing it will also help your body manufacture some. But if you don’t get enough of either or you have one or more of the above risk factors, you may benefit from a Vitamin D supplement.

There is quite a bit of research that shows the benefits of consuming healthy amounts of this nutrient and plenty of evidence that deficiencies can lead to health problems. Because of its effects on gut health, vitamin D supplementation can help support a strong immune system.

The best practice may be to do your best to consume foods that contain vitamin D and try to get at least 15 minutes of sunshine each day. Most experts agree it is unlikely most people will be able to get enough in their diet, and supplementing can help fill in the gaps. For the best health and to boost your immune function, consume a moderate amount of daily vitamin D and a little sunshine; it may go a long way in supporting your health.

References:

1 Bordelon, P., Ghetu, M. V., & Langan, R. C. (2009, October 15). Recognition and Management of Vitamin D Deficiency. Retrieved March 30, 2020, from https://www.aafp.org/afp/2009/1015/p841.html

2 Office of Dietary Supplements – Vitamin D. (2020, March 24). Retrieved March 30, 2020, from https://ods.od.nih.gov/factsheets/VitaminD-Consumer/#h3

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Cindy Papp

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Body Cleanse and Detoxification Specialist with over 22 years experience; BSc in Holistic Nutrition, C.C.T. Colon Hydrotherapist, Cert. Holistic Health Practitioner, Spiritual Guide, Energy Work, Reiki, Author, Holistic Health Researcher

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on March 10, 2020July 22, 2020 by Cindy Papp — Leave a comment

Healthy Hygiene and Protection from Disease

Good health is often associated with a sensible diet, regular exercise and other lifestyle choices, and while these are major contributors, good hygiene is also important. Maintaining good hygiene includes practices that keep your body clean, lower the risk of illness and limit the spread of disease.

In reality, you come into contact with literally thousands of bacteria, virus and pathogens every day, without even leaving your home. But with healthy hygiene, you can strengthen your internal defenses and minimize the risk of contracting disease.

What is Healthy Hygiene?

Healthy hygiene utilizes common sense practices that begins with good, personal hygiene. It usually includes the things that your mom told you like wash your hands and behind your ears. From a child’s standpoint, it may have been an annoyance, but these small rituals actually play a very important role in health. The following is a list of healthy hygiene habits and why they are important for you and your loved ones.

Wash your hands when necessary. This includes washing after using the restroom, before and after handling food, before you eat, after changing a diaper or blowing your nose, after handling garbage and after touching an animal. Soap effectively breaks down viruses while it dissolves lipids that protect them, and using soap and water together make a powerful combination to destroy pathogens and wash them away. Incorporate mindfulness and awareness by paying attention to what you are touching when in public, like door handles, because most flus and viruses are spread through contact. To combat this, wash your hands for about 30 to 45 seconds as often as you can and remember to keep your hands away from your face.

Keep your nails trimmed or wash with a nail brush. Dirt, grime and pathogens can easily hide under nails, and are not removed with a typical hand washing. But keeping your nails trimmed leaves less chance of this happening, and if you have longer fingernails, using a nail brush can help remove hidden dirt.

Shower daily or at regular intervals. Your skin sheds on a daily basis, and can stick to you due to body oils and pollution from the air. At the same time, your skin is an organ of elimination, regularly excreting wastes such as metabolized alcohol, while certain bacteria can live on the skin as it feeds on sweat and dead skin cells. But bathing or showering regularly helps remove dead skin cells along with oils and other debris that can stick to it. Your friends and loved ones will also appreciate the clean smell as body odor is also kept under control.

Wash your hair at least once each week to remove debris and oil buildup. Built up oils, or sebum, can lead to microfauna that can cause dandruff and other scalp issues. Oil buildup can also cause hair loss as it clogs hair follicles and limits hair growth. But washing with a proper shampoo or co-wash helps remove oil buildup as well as waste from air pollution.

Wear clean clothes to keep your skin fresh and healthy. Keeping undergarments clean lessens the chance of bacterial and yeast infections, which can be very uncomfortable and even lead to body odor and body acne. Wearing clean jeans, shirts and socks also limits the risk of bacterial buildup. But there are more than health benefits to wearing clean clothes; it also leads to self-confidence, as they smell fresh and help you look your best.

Brush your teeth daily and floss. Brushing your teeth helps remove bacteria that causes tooth decay and cavities. It can lessen your chance of developing gingivitis and periodontitis, gum diseases that make your gums bleed and lead to tooth loss. In severe cases, gum disease and untreated mouth infections can spread throughout the body and lead to more serious health issues like heart disease and bacterial pneumonia. Flossing is important to remove debris trapped between teeth that your toothbrush can’t reach. Make sure to brush at least twice daily and floss according to your dental hygienist’s instructions.

Promptly care for wounds. Use antibacterial solutions to clean the wound and clean band aids to protect the wound from pathogens. Change the band aid often as you wash your hands throughout the day.

Good Personal Habits and Mental Health

Neglecting personal hygiene may be an indication of depression. According to some in the medical community, poor hygiene is a form of self-neglect as one begins to stop tending to their personal needs. If you know someone who is neglecting their personal hygiene, see if you can offer support. If you are experiencing this issue, then seek help or talk to a friend.

Healthy Hygiene for Travelling

Travelling today can be especially hazardous as you come into contact with bacteria and germs that your body is not used to. By taking special care and paying attention, you can avoid contracting disease and bringing it home. Here are a few tips:

Wash your hands, a lot. And when you do, do not touch food or your face until they are completely dry.
If you cook, do not use dishes or utensils until they are completely dry
If you have no bottled water, boil the tap water
Drink only bottled water, if possible
Use bottled water to wash fruits and vegetables before eating
Use bottled water to brush your teeth
Carry hand wipes to inconspicuously wipe heavily touched items like door handles, cans or bottles before using
If you are especially worried, ask your doctor about wearing a face mask while you travel

Another way to stay healthy is to not stress. With so many flus and viruses these days, it may help to remember that your body is equipped to deal with them, and good nutrition can help support your immune system. And personal, healthy hygiene is the added protection to keep you strong while keeping those around you safe.

Cindy Papp

Author

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on February 13, 2020October 8, 2020 by Cindy Papp — Leave a comment

How to Keep Your Immune System Healthy at Any Age

How to keep you immune system health at any age

How to Keep Your Immune System Healthy at Any Age

Our bodies function best when we do all we can to take care of ourselves. The heart, brain and even the hormonal system all rely on healthy habits like a wholesome diet and exercise to stay in top shape, and our immune system is no exception.

The immune system is responsible for a number of functions. It is your first defense against those things that look to weaken your body. It can ward off infection, neutralize or kill pathogens that can cause illness and even prevent various types of cancers. But, just like the rest of your body, it will not function well when undernourished or neglected.

Unfortunately, also like the rest of your bodily systems, the immune system is susceptible to the aging process as it undergoes a gradual deterioration called immune senescence. The good news is that it is possible to keep your immune system healthy at any age. Lifestyle changes are factors that are within your control and can be adjusted to help ward off the aging process, allowing you to enjoy a healthy immune system well into your golden years.

9 Ways to Keep Your Immune System Healthy at Any Age

Stop Smoking

Smoking can weaken your entire body, including your immune system. Most people are aware that smoking creates inflammation of the mouth, throat and lung tissue and it is a source of cancer-causing carcinogens. But smoking can also suppress your body’s ability to fight other infections because immune defenses are being directed at fighting the effects of the smoke.

And to make the situation worse, smoking can affect your DNA. Scientists measure the health of your immune function based on the length of certain molecules called telomeres, which are located on the DNA strands. Bad habits, including smoking, shorten the telomeres and thus use up the “immunologic clock” sooner than the body’s natural lifespan. (1) The only way to combat this is to drop the habit.

Lose Weight

Abdominal fat triggers internal inflammation, which increases your risk of diabetes and heart disease. It is no secret that as we age, fat builds up around the mid-section as hormonal changes take place, but fat can also accumulate around the liver and even in bone marrow, further increasing the risk of inflammation.

Additional fat around the organs increases the risk of certain cancers as well as other diseases. Losing weight lessens this effect, thus taking the burden off of a stressed immune system. But it seems there are more benefits to weight loss than curbing inflammation.

Obesity is linked to dysfunction of natural killer cells, decreased production of white blood cells and overall altered or decreased immune function. (2) Scientists point out that those who are overweight generally have a sluggish immune system, so losing weight may aid in a better immune response.

Exercise

Exercise is known to have many health benefits, especially to ward off the signs of aging. But it can also enhance immunity. As you exercise, you bring in more oxygen, which is more easily transported throughout your body as circulation increases. This may help flush out pathogens including bacteria and virus as the extra oxygen supports your body’s ability to fight them at the same time. And as your body temperature rises during exercise, the ability to fight infection may also rise. Generally, 20 to 30 minutes of exercise four or five times each week is beneficial for most people.

Nutrition

Many experts agree that nutrition is the basis for all good health, and a diet based around whole and natural foods is the best way to support your system. Consuming plenty of fresh fruits and vegetables provides your body with a variety of vitamins, minerals and phytonutrients that can support the immune system, so it works better.

At the same time, a diet that is based around fruits and vegetables with complements of lean protein, whole grains and healthy fats is known to slow the aging process. And to take advantage of the nutritional benefits of a healthy diet, cut out foods that can harm or suppress your immune system. This includes processed foods that contain too much unhealthy fat, sugar and sodium as well as junk foods and soda.

Herbs and Nutritional Supplementation

In today’s busy lifestyle, it may be difficult to always eat healthy. In addition, aging and stress suppress immunity and when combined, you have a recipe for a declining immune system. Luckily, scientists today are learning more about the effects that plants have on human health.

Numerous studies have found that some plants may lead to better immune response and a more active defense system. (3) Certain herbs and plants that are found to have a positive impact on immunity include echinacea, garlic, elderberry and black cumin. Using nutritional supplementation of nutrients like vitamin C along with herbs like elderberry may be a powerful combination to support a healthy immune system at any age.

Improve Thymic Function

The thymus is a lymphatic organ that is part of your immune system. It plays a role in training certain cells to destroy pathogens and fight infections. Oddly, it is at its peak when we are young and begins to decline shortly after puberty. Around the age of 60, the thymus begins the process of involution as the immune system begins to deteriorate with the natural aging process.

Some experts believe the best way to protect the thymus is to avoid foods that suppress immunity. This includes unhealthy fats, sugars, genetically modified foods, alcohol and highly processed foods. Taking immune supporting herbs like elderberry and garlic are beneficial additions for extra support, and when used with a whole food diet can help all systems remain in top shape.

Conclusion

Taking care of your body before you get sick is easier than recovering from being sick. But if it’s too late, practices like using nutritional supplements may help shorten the time you are sick. It’s not too late to be proactive with healthy lifestyle choices, so you will enjoy an active and healthy immune system, no matter what age you are.

References:

1 Team, F. H. (2019, February 27). How to Keep Your Body’s Defenses Strong After Age 65. Retrieved February 7, 2020, from https://health.clevelandclinic.org/5-tips-make-immune-system-stronger-age/

2 Milner JJ, Beck MA. The impact of obesity on the immune response to infection. Proc Nutr Soc. 2012;71(2):298–306. doi:10.1017/S0029665112000158

3 Sultan MT, Butt MS, Qayyum MM, Suleria HA. Immunity: plants as effective mediators. Crit Rev Food Sci Nutr. 2014;54(10):1298–1308. doi:10.1080/10408398.2011.633249

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Posted on February 3, 2020October 8, 2020 by Cindy Papp — Leave a comment

Boosting Your Immune System

Boosting Your Immune System

The immune system is a vast network of cells, proteins, organs and vessels situated throughout your body to protect you from pathogens and organisms compromise the immune system. Each part of this system works with the others to act as barriers, such as specialized cells that can neutralize toxins, cells that activate proteins to kill bacteria or even some that tag a toxin for destruction by a killer cell, or T Cell.

Sometimes the immune system becomes compromised due to autoimmune disorders, genetic abnormalities or even stress. For this reason, it is important to take care of ourselves with a wholesome diet and exercise, both of which naturally support a healthy immune system. During times of stress, we can add more support with extra nutrition like vitamin C, zinc or herbs like elderberry. And the more support we give, the better is can function.

Your Two Immune Systems

The immune system is divided into two main types of immune responses; the innate immune response (or system), and the adaptive immune response (or system). Ideally, both of these systems work together to protect your body and keep you healthy.

The innate immune system consists of nonspecific defense mechanisms that jump into play when antigens invade your body. Sometimes known as barriers to disease, certain parts of this immune system include skin, blood chemicals and cells that are specific to the immune system. These are responsible for limiting the spread of bacteria, viruses, parasites and other antigens as they travel through your body. We are born with this natural immunity and it is the first line of defense.
The adaptive immune system is another response system that defends you against pathogens. As the name implies, it is adaptive. When certain bacteria or other antigens invade, it can create more immunity to the specific invader and ensure its destruction if infected again.

This immune system consists of specialized cells and processes that can neutralize, eliminate or prevent the growth of antigens that can harm your health. It is also known as the acquired immune system because it adapts to changes in the environment to protect your body from future challenges. This helps defend you against recurrent weakened immune states, leading to long-lasting and stronger defense.

What Inhibits Immunity

Stress can have an impact and weaken our immunity in a couple of ways. It may lead to unhealthy coping strategies, like poor food choices and drinking alcohol, which can leave us more susceptible to sickness. It can also increase stress hormones like cortisol, which also may contribute to suppressing the immune system. Stress can also contribute to internal inflammation and other changes in the body, which also suppress the immune system.

Poor diet can also affect the immune system. Consuming too much processed meat, saturated fats and sugar all play a roll in how well we respond to pathogens that can lead to illness. Too much of the above foods can lead to a state of internal inflammation, which is linked to several health issues. In addition, certain substances in excess, like sugar or unhealthy fats, may also suppress the immune system. At the same time, these types of foods do not contribute nutrients that support health.

Medications like TNF inhibitors and corticosteroids may increase the chance of contracting a fungal infection as they suppress the immune system. These should be used only under the supervision of a qualified healthcare professional.

Alcohol has a direct impact on the microbiome of your digestive tract and disrupting it can lead to digestive issues. In fact, alcohol consumption can disrupt the barrier and allow excess bacteria to cross into your bloodstream, leaving you more susceptible to illness. Avoiding excess alcohol is key during times of heightened immune stress to ensure your body is able to protect itself from outside attack.

How to Boost Your Immune System, Naturally

Direct evidence or research about how to naturally boost the immune system is difficult to find. This is because the immune system is just that; a system that includes a lot of parts from many types of cells and organs. To understand how any component would affect the immune system would require a study of how the component works with each cell and organ of the immune system as well as the lymph vessels that are also part of this vast system. Because of this, any approach to strengthening the immune system should be a holistic one to ensure your entire being is healthy.

Sleep

Getting a proper night’s sleep allows your body to rejuvenate and restore all of your bodily systems, including the immune system. Not getting enough sleep may suppress your immunity and leave you more susceptible. A sufficient night’s rest is imperative so your body can make the proteins your body needs to fight invaders, heal and restore full function to any areas that may be weakened.

Daily Hygiene

Protecting your health is just as important as boosting your immunity. Seemingly little things like washing your hands with soap and water throughout the day, or avoiding close contact with those who may be ill play big roles in keeping you healthy. And if you do have to work in close quarters with others, wash your hands more frequently and wipe down keyboards or other workplace machinery you share with others.

Healthy Diet

There are no particular foods that are linked to boosting immunity, but we do know [studies show] that certain vitamins do help by supporting your immune system. Vitamin C, for example, is widely acknowledge as a potent antioxidant that may contribute to immune defense support. We do know that deficiencies are linked to an increased susceptibility immune compromise, so getting your daily dose is important. (2)

Avoid junk foods like the plague, for these can use up your storage of nutrients as your body attempts to digest these highly processed foods. This means your body is left depleted and more susceptible to illness or infections.

The best diet to support your immune system should include plenty of fresh fruits and vegetables. Fresh produce provides an abundance of phytochemicals, vitamins and minerals that help support your body and maintain a healthy immune system. We know that vitamins and minerals are catalysts that can help our bodies stay strong, but phytonutrients also help as they can aid in the creation of healthy cells to replace sick or damaged ones.

Exercise

Exercise aids in overall health by keeping your body weight in control and ensuring your muscles remain strong. But it also helps by increasing circulation and oxygen supply to the blood stream. This means your body is more able to carry out waste, that can weaken the body. At the same time, better circulation increases the ability to move oxygen and nutrients to all areas of your body, including the organs that are involved with a healthy immune system.

Stress Management

Stress is known to wreak havoc on the body in a number of ways, including curbing immunity. Using techniques like yoga or biofeedback can help get stress under control. Taking care of your body with healthy food, proper rest and exercise also help lower stress levels, so you remain stronger to tackle the daily battle of the germs.

Supplement Your Nutrition

As lifestyles have become increasingly busy, many people don’t find time to eat a healthy diet the way they’d like to. In this case, certain supplements might help fill the nutritional gap. Here are just some that might help.

Zinc

Zinc is a mineral that is found naturally throughout the body. It can also be found in many foods such as oysters, crab, some poultry and red meats and certain dairy products. Some people have a difficult time getting enough zinc, including vegetarians, those with digestive issues and those who consume too much alcohol.

A deficiency of this mineral is known to slow growth in adolescents or can lead to hair loss or wound healing issues. At the same time, there are some studies that show it may reduce symptoms of the common cold if taken in an appropriate amount of time. For this reason, many home remedies include zinc supplementation.

Elderberry

Elderberries are a fruit from the Sambucus tree and have long been used by native people as a remedy for sickness. Believed to fight colds and flus, it has been used in juices and tinctures, along with other herbs or vitamins, and as a home remedy to support one’s health during times of stress.

Some small studies show that lozenges containing elderberry seemed to help improve the bodies responses to cellular attack. (3) Elderberries do contain nutrients like vitamins C, A and even potassium and folate and so contribute to overall health.

Supplements like elderberry contain natural substances called flavonoids. These substances play a role in reducing inflammation and the supporting the immune system. Some people believe they help with other types of immune attacks as well. Most companies boost this herb with zinc and vitamin C to provide all around protection and immune support. And supplementing with herbs and nutrients can fill in the nutrition gap for people on the go or those who have less than adequate diets.

Vitamin C

While easy to consume vitamin C through certain fruits, it is also easy to miss if you are too busy. At the same time, stress can deplete our nutrient preserve, so taking supplements may be a way to support our health during times of heightened immune distress.

For this reason, many people take a vitamin C supplement to ensure they get what they need. Some studies do show that having adequate levels of this vitamin can help optimize cell function and play a role in supporting the immune system. Along with helping you stay healthy, this vitamin can promote healthy skin and protect your cells from oxidative stress.

Conclusion

Boosting your immune system requires a holistic approach that anyone can easily incorporate into their lifestyles. Being proactive in your health can help you avoid the downtime and may even help you avoid the emergency room.

Daily practices like a healthy diet, proper rest, and exercise all work together to ensure you remain healthy and do your best to support your immune system. And when life gets stressed or too busy, using supplementation can provide extra support.

References

1 Medications that Weaken Your Immune System and Fungal Infections. (2017, January 25). Retrieved January 21, 2020, from https://www.cdc.gov/fungal/infections/immune-system.html

2 Maggini S., Wintergerst E.S., Beveridge S., Hornig D.H. Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses. Br. J. Nutr. 2007;98:S29–S35. doi: 10.1017/S0007114507832971

3 Zakay-Rones, Z., et al. “Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections.” Journal of International Medical Research, Apr. 2004, pp. 132–140, doi:10.1177/147323000403200205.

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Cindy Papp

Author

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on December 3, 2019July 22, 2020 by Cindy Papp — Leave a comment

How Can Superfoods Keep Up My Immune System?

super foods macro greens with healthy benefits

The foods we eat have a great impact on how we feel and our overall health. When we eat healthy, we feel great and if we fill up on junk foods, we become lethargic and lack motivation. But eating a healthy diet not only provides energy, many foods works as immune boosters as they support gut health, which has a large impact on immune health.

There is evidence that certain nutrients have positive effects on our health. For example, some research suggests that zinc supports the production of certain immune cells while Vitamin C promotes healthy cell function within the immune system. (1,2) And on that note, here are some foods with amazing powers to protect your immune health and why they have earned the right to be called super foods.

Barley grass is derived from the leaf of the barley plant, and is a popular superfood used for its many health promoting properties. It is particularly rich in B vitamins as well as C and E, zinc, magnesium, potassium and a host of other nutrients. As mentioned, both zinc and vitamin C play a role in healthy immune function, but barley grass also contributes to healthy digestion. It contains organic sodium, which supports the integrity of the stomach lining, and barley grass is rich in enzymes, both of which contribute to a healthy gut. And studies do show that good gut health is critical for a healthy immune system. (3)

Kale is a leafy green vegetable that has gained popularity among health advocates, because it is loaded with B vitamins for energy, vitamin C to promote iron absorption and fiber for a healthy digestive tract. In fact, the special type of fiber in kale is a prebiotic that helps your body manufacture healthy bacteria, which is crucial for gut health. And while most of us don’t normally associate leafy greens with vitamin C, it turns out that kale is quite rich in this immune booster. And some studies show that, for those under stress, consuming enough vitamin C can lessen your chance of getting a common cold or at least reduce the duration of symptoms.

Moringa may not be found on the supermarket shelves, but it is a medicinal plant in many traditional herbal remedies, and has even earned the nickname the Miracle Tree. Touted for its nutrient count, it has 7 times more vitamin C than an orange and 15 times more potassium than a banana. It is also high in antioxidants that protect cells from damage due to oxidative stress.

Noni is a small, shrub-like tree that mainly grows around lava flows. It has been used for centuries as traditional remedy for colds and flu as well as symptoms like cough or irritated eyes. While there is not much research on this plant as a medicinal herb, it does contain important nutrients like 33% of our daily recommendation of vitamin C, as well as vitamin E, potassium and magnesium. It is rich in folate and biotin, which are B vitamins that play an important role in metabolism.

Spinach falls in the leafy green category, a group of veggies that most of us don’t get enough of. But spinach is rich in vitamins C, A and E, and it just so happens each of the nutrients supports our natural immune system. It is also high in magnesium, a mineral that is important for metabolism and healthy immune function.

Spirulina is a type of blue-green algae that doesn’t normally make its way to the dinner table, but it should. This alga is rich in vitamins, minerals and antioxidants and is often added to nutritional supplements because of the high nutrient count found in a small serving. According to the University of California, Davis, adding it to cultured immune cells greatly increases production of cytokines, that are important for immune response. (4)

Blueberries are a delicious way to add immune boosting foods to your diet. They contain a host of flavonoids; a class of antioxidants that protects our body and brain from the damaging effects of free radicals. According to UT Southwestern Medical Center, eating foods rich in vitamins and antioxidants may be beneficial in supporting immune health. (5) They are also loaded with vitamins A and C, potassium and manganese and have an antihistamine effect, which can reduce allergy symptoms like a runny nose.

Elderberries are commonly used in herbal remedies and have long been considered a powerful, medicinal plant. Also called Sambucol, it may play a role in supporting the immune system by increasing immune response. One of the more recent studies showed that using elderberry extract while traveling may shorten the duration of cold symptoms in air travelers. (6)

Mangosteen is an exotic, tropical fruit that is highly nutritious with a host of health promoting benefits. It is rich in B1, B2, B9 and Vitamin C, all of which play an important role in supporting immune function and helping to keep energy levels up. It is rich in fiber, providing almost 14% of the daily requirement in just one cup. And it is rich in powerful antioxidants that neutralize free radicals that are linked to a host of disease and health issues.

Green tea has long been a home remedy for weight loss, reducing internal inflammation and protection against cancer and other disease. But it is also important for supporting immune health and may even improve immune function. (7) And drinking just 1-2 cups a day can have a beneficial impact on your health.

Maca is a cruciferous vegetable related to kale and cabbage. It is a popular medicinal herb and is a common ingredient in Peruvian cooking. Often ground into a powder, it has traditionally been used to improve mood, libido, increase energy and endurance. It also increases the body’s supply of superoxide dismutase (SOD) and glutathione; natural antioxidants to fight free radicals and protect our cells from damage.

References:

1 Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008;14(5-6):353–357. doi:10.2119/2008-00033.Prasad

2 Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211

3 Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012;3(1):4–14. doi:10.4161/gmic.19320

4 UC Davis Health, & Public Affairs and Marketing. (n.d.). UC DAVIS STUDY SHOWS SPIRULINA BOOSTS IMMUNE SYSTEM. Retrieved November 12, 2019, from https://health.ucdavis.edu/health-news/newsroom/uc-davis-study-shows-spirulina-boosts-immune-system/2000/12.

5 4 foods to ease cold and flu symptoms: Prevention: UT Southwestern Medical Center. (n.d.). Retrieved November 12, 2019, from https://utswmed.org/medblog/flu-cold-remedies/.

6 Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016;8(4):182. Published 2016 Mar 24. doi:10.3390/nu8040182

7 Oregon State University. (2011, June 3). Mechanism discovered for health benefit of green tea, new approach to autoimmune disease. ScienceDaily. Retrieved November 12, 2019 from www.sciencedaily.com/releases/2011/06/110602143214.htm

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Cindy Papp

Author

Body Cleanse and Detoxification Specialist with over 22 years experience; Bach.Science in Holistic Nutrition, C.C.T. Colon Hydrotherapist, Cert. Holistic Health Practitioner, Spiritual Guide, Energy Work, Reiki, Author, Holistic Health Researcher

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on November 28, 2019July 22, 2020 by Cindy Papp — 1 Comment

How B Vitamins Can Help with Holidays

Sometimes the holiday season can be stressful and rob our bodies of important nutrients we need to maintain good health. One group of nutrients affected are the B vitamins, which can be drained by certain activities associated with the holidays, like extra alcohol consumption, sugary foods and stress. This can leave us feeling depleted and drained, as these vitamins are necessary for cell metabolism, brain function and energy levels.

The Importance of B Vitamins

Stress Relief – The holidays can lead to tight schedules and a reduction of stress-busting exercise, which is often replaced with holiday shopping or after-work parties. Fortunately, B vitamins support the functions your body needs to manage stress, especially due to work. (1) Here are some of the roles these vitamins play:

Thiamine (B1) maintains the flow of electrolytes through nerve cells, which keeps your nervous system healthy. It may stabilize your mood and boost concentration.
Riboflavin (B2) helps your body convert carbohydrates into energy, maintain liver health, and is important to regulate mood and calm the nervous system.
Niacin (B3) is linked to stress and mood. It is believed to boost brain function, and deficiencies of B3 may lead to fatigue and depression.
Pyridoxine (B6) supports the immune system during periods of high stress, supports adrenal function and may elevate your mood.
Folic Acid (B9) supports healthy brain function and supports mood.
Cyanocobalamin (B12) plays an important role in the production of serotonin and melatonin, both important for healthy sleep patterns and a more positive outlook.

Support for a Healthy Brain – Our bodies cannot make B vitamins, yet rely on them for healthy brain function. During the holidays, B vitamins can help you maintain a more positive mental state by supplying nutrients that support a healthy nervous system. In fact, a variety of B vitamins support the production of certain chemical messengers in the brain and without a sufficient supply may contribute to memory loss and cognitive decline.

Our brains account for approximately 20% of our body’s energy expenditure, and so requires a healthy supply of the right nutrients. (2) Luckily, B vitamins support th body’s ability to convert nutrients into the chemical energy called ATP (adenosine triphosphate), which can help you keep up with extra holiday activities. And better yet, these same vitamins may even ward off what some call the holiday blues.

Maintain a Positive Mood – Drinking excess alcohol is known to depress the central nervous system and can even lead to states of depression. In addition, this is a time of year when a healthy diet is often set aside for comfort foods or holiday treats, which can also lead to an unhappy mood.

Nutrition is linked to our mental health, and B vitamins are important to support mood and brain health, all which are linked to a positive mental attitude and outlook. In fact, nutritional supplementation is linked to mood improvement, especially vitamins B2 and B6. (3) And supplementing with B vitamins can provide the extra support for when we do overindulge.

Replace Important Nutrients – All B vitamins are water soluble, which means they can be easily flushed from the system. Alcohol is one culprit that can quickly drain nutrients, and the combination of high sugar foods and extra alcohol drinks can deplete any vitamin B your system may have stored. To make matters worse, regular alcohol consumption can block your digestive tract from absorbing B12, leading to a less than optimal mood. Counter this by taking a B supplement during the holiday season to ensure your levels remain healthy.

Protection from Anemia – Anemia takes place when the body does not have enough healthy red blood cells and is a condition that is sometimes linked to a folic acid or B12 deficiency. This is because the body requires B vitamins to support the development of red blood cells. But some people may not get enough due to strict vegetarian diets, certain medications, or an autoimmune disease. A supplement that includes a wide variety of B vitamins can support a healthy digestive tract to avoid deficiencies that can lead to anemia.

Support Your Immune System – Vitamins B6 and B12 support healthy immune function. In fact, one study showed that B12 deficiency is linked to a suppressed immune response. (4) Low B12 levels are also linked to fatigue, which leads many people to expensive vitamin shots to replenish their nutrition levels. Supplementation with a B vitamin complex can support your body’s immune function, so you stay healthy.

Natural B Vitamin Sources

B vitamins include a combination of different types of vitamins including folate, niacin and thiamine. And because there are a variety of vitamins in this class, it is best to consume a variety of foods to ensure you get them all. Some sources of B vitamins include:

Meats like red meat, fish and poultry
Clams, oysters and mussels
Eggs
Cheese and milk
Whole, unprocessed (or less processed) grains like barley, millet or brown rice
Legumes such as lentils and beans
Dark, leafy vegetables like spinach, collard greens and Romaine lettuce

Because many B vitamins are found in animal sources, vegetarian and vegans may need supplementation to obtain their daily requirement. In addition, this group of vitamins can be destroyed by food processing, improper storage or excessive cooking. And because the B vitamins are water-soluble, boiling or cooking food in water can leach these precious vitamins from the food source.

Fortunately, supplementing with a B vitamin can be as easy as one daily dose, which can help make up for any deficiencies that can happen during the stressful, holiday season. Stay on top of your health and protect yourself by taking care of your body so it will take care of you.

References:

1 Stough C, Simpson T, Lomas J, et al. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. 2014;13(1):122. Published 2014 Dec 22. doi:10.1186/1475-2891-13-122

2 Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068

3 Rao TS, Asha MR, Ramesh BN, Rao KS. Understanding nutrition, depression and mental illnesses. Indian J Psychiatry. 2008;50(2):77–82. doi:10.4103/0019-5545.42391

4 Thomaskutty KG, Lee CM. Interaction of nutrition and infection: effect of vitamin B12 deficiency on resistance to Trypanosoma lewisi. J Natl Med Assoc. 1985;77(4):289–299.

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Cindy Papp

Author

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on November 22, 2019November 13, 2019 by Cindy Papp — Leave a comment

Keeping Balance During the Holidays

balancing your health and well being during the holidays

The holidays are an exciting time when we visit family and friends, go to more parties than usual, decorate our homes and, hopefully, enjoy ourselves. And too often, holiday stress gets in the way and saps our energy and health. But it doesn’t have to be like this, it is possible to find balance during the holidays and enjoy the season with some minor adjustments.

Keep Stress Relief a Priority

Stress seems to build up quickly this time of year for many reasons like traveling, family commitments and money pressures. Add extra activities like holiday parties and shopping, and many people feel under more pressure than they should. But taking time to slow down can benefit your physical and mental health. Here are just some ways to relieve holiday stress:

Meditate – Author Dr. Sukhraj Dhillon once said that one should sit for 20 minutes in meditation every day and when you’re busy, longer. As odd as it seems, it’s not wasting time. Meditation calms the mind and when the mind is calm, we see more clearly and manage our time better. In addition, taking deep breaths and meditation helps reduce cortisol levels so you feel less stressed. (1)
Exercise – Exercising just 20 minutes, three times a week increases your body’s production of endorphins that improve sleep, reduce stress and make you feel happier. Holiday stress often stops people from exercising as they begin to feel overwhelmed and busy, but just some exercise helps reduce symptoms of depression. (2) The short time required for benefits is easy to fit into a daily schedule, and the overall benefits will be well worth the effort.
Eat right – With holiday parties come many treats and extra alcohol consumption. But that doesn’t mean all healthy foods should go out the door! Counteract the extra holiday calories by focusing on a balanced diet. For example, make a commitment to eat a piece of fruit and a salad every day, or take a B supplement to make sure you meet your daily nutrient requirements. When you do indulge, learn to enjoy you’re the treat and don’t overindulge. Many times, our mindset becomes all or nothing, but what you eat sometimes doesn’t define your overall healthy lifestyle. Even body builders have cheat days! So, remember balance, because even small, healthy practices add up and assist with overall wellbeing.

Keep up Your Energy Levels

When energy levels sag, we don’t get everything accomplished that we’d like. This can add to our holiday stress and even make some people feel depressed. Here are some practices to keep energy levels high:

Energy foods – This tip goes along with a balanced diet, because the benefits of healthy foods go way beyond stress. They give us energy and help us keep a positive mood. Don’t worry about the occasional holiday sweets you eat, but do focus on making sure you eat energy foods during your regular meals. These include plenty fresh apples, bananas, fatty fish, brown rice, green tea and coffee, of course. But don’t load your coffee with sugar and cream or it will have the opposite effect.
Stay hydrated – Consuming extra alcohol and sweets can quickly sap energy and leave you dehydrated. Be sure to make up for it by drinking fresh water throughout the day to help your body flush excess toxins and support your immune system.
Exercise – This was already used for stress reduction, but exercise also creates energy. In fact, at last one study showed that low-intensity exercise reduces fatigue while increasing energy for most people.
Supplement – Many times we simply don’t have the time to eat as healthy as we want, and it can be difficult to consume the recommended 5-7 servings of fruits and vegetables every day. If this sounds familiar, try supplementing your diet. Some popular choices that are proven to increase energy include B12, iron and beetroot powder. (3,4,5) But be sure your supplement is sourced from food and proven to work, or you won’t reap the desired benefits.
Superfoods – Superfoods are a newer term used to describe foods that are packed with nutrients and energy. Some of these include berries and microgreens like alfalfa or wheatgrass. These are often sold in supplements to fill the need for our high-energy, faced paced lifestyle. Most taste good and are an easy way to get the extra nutrition for when we need it.

Enjoy Yourself

The holidays are supposed to be a time to enjoy, but too often we forget. It may take practice to learn to balance stress with enjoyment, so make a commitment to yourself to savor as much of the season as you can. Keep a diary of the fun times to remind yourself that the holiday season can be an enjoyable time of year. Here are just some ideas for holiday fun:

Watch traditional movies – The holidays come with their own set of movies. Some carry the traditional meaning of giving while others are just entertaining. Either way, take a couple nights during the season to enjoy movies that make you laugh or get in the holiday spirit. Invite your family or friends, or if they stress you out, enjoy your movie solo. No matter how you do it, remember to relax and all things will get done.
Take a holiday light drive – You don’t have to celebrate Christmas to enjoy all the holiday lights and decorations that people share. Take a drive or a stroll around the neighborhood or a local shopping area. And remember you don’t have to shop, just enjoy the festivities, grab an eggnog and relax, and remember a balanced life is a happy life.
Attend a holiday party – Many people attend at least one, so why not enjoy it? Try to remember it’s just a couple of hours out of your week and you don’t have to stay all night. Holiday parties are about remembering to take time for yourself, meeting friends, relaxing and enjoying the season.

References:

1 Turakitwanakan, W., Mekseepralard, C., & Busarakumtragul, P. (2013, January). Effects of mindfulness meditation on serum cortisol of medical students. Retrieved November 7, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/23724462.

2 Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104–111. doi:10.4088/pcc.v06n0301

3 Office of Dietary Supplements – Vitamin B12. (n.d.). Retrieved November 7, 2019, from https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/.

4 D’Adamo CR, Novick JS, Feinberg TM, Dawson VJ, Miller LE. A Food-Derived Dietary Supplement Containing a Low Dose of Iron Improved Markers of Iron Status Among Nonanemic Iron-Deficient Women. J Am Coll Nutr. 2018;37(4):342–349. doi:10.1080/07315724.2018.1427158

5 Domínguez R, Cuenca E, Maté-Muñoz JL, et al. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017;9(1):43. Published 2017 Jan 6. doi:10.3390/nu9010043

Cindy Papp

Author

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on November 18, 2019October 8, 2020 by Cindy Papp — Leave a comment

Power Your Immune System with Elderberry, Zinc and Vitamin C

Elderberry Zinc and Vitamin C for immune wellness and immune support

Power Your Immune System with Elderberry, Zinc and Vitamin C

Nutritional and herbal supplements have been used for centuries to ward off illness and boost the immune system. Elderberry is one such herb, as it contains a high amount vitamins, flavonoids and antioxidants that may provide relief from seasonal challenges. Many believe this to be one of the most powerful plants available for relief at the first sign of immune system weakening. Zinc and vitamin C are popular supplements for overall immune benefits and when taken with elderberry, make a powerful combination for those looking to boost their natural immunity.

Our immune system transports white blood cells throughout the body where they work hard to protect us. The many macrophages, leukocytes and other immune cells destroy and ingest invaders that may lead to weakening of the immune system, if left unchecked. While many of us are aware that the immune system is responsible for fighting invaders, it does a lot more than that. A strong immune system can fight a number of foreign invaders that can wreak havoc on your health.

Unfortunately, our immune systems can become compromised for many reasons. For example, a busy lifestyle can interrupt sleep patterns or create excess stress, leaving you susceptible. While our lifestyles might limit us from taking care of ourselves to the fullest, there are some things that we can do to help strengthen immune function and take more control over our health. The immune benefits of elderberry, zinc and Vitamin C offer a strong, nutritional combination that can help us play a proactive role in our health.

Vitamin C is the most common go-to vitamin for immune building. Vitamin C is also an antioxidant, which protects the body from free radicals that can damage DNA and skin, making C an effective healthy-aging nutrient. And it’s an essential part of our immune system.

With a weakened immune response or stress, Vitamin C in the blood plasma declines, which can lead to less than optimal immune response or the inability to heal properly. A busy lifestyle can create excess stress and sap energy, which also lowers immunity. But sometimes it’s not easy to consume the amount of fruits and vegetables to maintain healthy levels, especially during winter.

Fortunately, at least one study showed increased activity of natural killer cells when 14 young men supplemented with dietary Vitamin C for four weeks, while other research showed it can increase the body’s ability to clear waste from infections. (1) But Vitamin C is a water-soluble nutrient; meaning your body doesn’t store it. Therefore, consuming adequate amounts of this important nutrient can ensure your body has what it needs to enjoy healthy immune function, especially when taken with zinc. (2)

Zinc is a mineral found in meat, poultry and shellfish, and in many cells throughout the human body. It aids in immune recovery and helps us heal from injury. At the same time, zinc helps the immune system fight foreign invaders by activating T-cells that attack invaders and regulate immune response. (3)

On the other hand, zinc deficiency can lead to severe immune dysfunctions and have a negative effect on the function of T-cells. Clinically, zinc deficiency is characterized by loss of appetite, skin lesions and impaired immunity. If you lack zinc, you could have a higher risk, as it is crucial for healthy function of cells that regulate your immune system. (4)

So, who’s at risk for zinc deficiency? You might be surprised. Sources of zinc include beef, shellfish, certain types of cheese, poultry, and milk. This means vegetarians and vegans could be at a higher risk of deficiency. Digestive issues, intestinal problems and surgeries can all interfere with absorption of this nutrient, as well as over-consumption of alcohol.

Elderberry is a native American plant that has long been used during times of immune weakening. It is packed with amygdalin, or B17, that protects the body. Flavonoids are abundant in the berries, which makes them a powerful ally to protect the body. It is often paired with Vitamin C in traditional remedies.

Research with elderberry extract has shown it is effective, therefore it is believed that this herb has a positive impact on the immune system. Those who travel will be happy to hear that in a randomized, double-blind, placebo-controlled study, airline passengers had positive benefits when given elderberry extract before and after traveling. Of those who experienced a weakening of the immune response, the group that took elderberry experienced less severe weakening and for a shorter duration. (5)

Elderberry, Zinc and Vitamin C make a powerful combination with immune benefits that can protect against a wide range of pathogens. The triple protection can pick up where stress or poor diets leave off, adding extra nutrition to help strengthen the body’s natural immunity. Along with protection from the foreign invaders, this combination can help safeguard your body and aid in healthy aging.

The evidence shows that each of these ingredients can strengthen your body with positive immune benefits. In today’s modern stressful and hectic environment, nutritional support is a principle part of any health regimen, and prevention. Added with a healthy diet and exercise, this supplement combination can power up your immune system during the winter season or any time you need support.

References:

1 Sharma, P.; Raghavan, S.A.; Saini, R.; Dikshit, M. Ascorbate-mediated enhancement of reactive oxygen species generation from polymorphonuclear leukocytes: Modulatory effect of nitric oxide. J. Leukoc. Biol. 2004, 75, 1070–1078.

2 Wintergerst, E. S., Maggini, S., & Hornig, D. H. (2005, December 21). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Retrieved October 23, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/16373990.

3 Federation of American Societies for Experimental Biology. (2009, July 31). Got Zinc? New Zinc Research Suggests Novel Therapeutic Targets. ScienceDaily. Retrieved October 21, 2019 from www.sciencedaily.com/releases/2009/07/090730103740.htm

4 Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008;14(5-6):353–357. doi:10.2119/2008-00033.Prasad

5 Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016;8(4):182. Published 2016 Mar 24. doi:10.3390/nu8040182

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Cindy Papp

Author

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on November 15, 2019November 13, 2019 by Cindy Papp — Leave a comment

Can Beets Help Keep Me Energized?

Beets - The Performance Enhancer Beets are a jewel-red, root vegetable and sometimes referred to as beetroots.

Can Beets Help Keep Me Energized?

Beets are considered a superfood, and for good reason. They are packed with vitamins, minerals, antioxidants and phytonutrients and are even considered a medicinal plant in some cultures. Beets and beet supplements are revered by athletes because they are an important source of energy. They are known to increase focus, lower blood pressure, improve circulation and often used as a pre-workout energy booster. Here’s how they work and why people love them.

Focus and Energy

Beets are loaded with nitrates that the body converts into energy-producing nitric oxide, which is needed to deliver oxygen throughout your body. And researchers have found that drinking beet juice greatly increases the number of nitrates in the blood, which means you have more energy. But even better, your focus may improve as your brain enjoys the benefits of increased blood and oxygen flow, too.

Better Circulation

Beets contain natural nitrates, which are vasodilators. This means they have the ability to trigger tiny muscles around arteries causing them to open up, allowing blood to flow more freely. The effects of this chain reaction are increased circulation, which may account for why people feel more energized after drinking beet juice.

Lower Blood Pressure

Some studies show that beets have a positive impact on decreasing internal inflammation and lowering blood pressure. In fact, one study showed that 500 mL of beetroot juice lowered blood pressure just three hours after ingestion. (1) And healthier blood pressure means less fatigue, especially during times of exertion.

Pre-Workout Booster

Beet juice increases the amount of nitric oxide levels in blood plasma, allowing a greater flow of blood to all areas of the body, and increased blood flow means that more nutrients are carried throughout the body. One study of 14 experienced, master swimmers showed increased oxygen capacity after drinking beet juice before their workouts, allowing them to swim longer before reaching exercise failure. (2) Both professional and recreational athletes have taken advantage of this benefit by using beet juice as a pre-workout booster for greater endurance and energy during training.

Boost Endurance

There is evidence that drinking beet juice mixed with apple juice can increase endurance and lower resting blood pressure. In fact, studies show that athletes who drank this combination reported better endurance with improved exercise performance. Another study at the University of Exeter found that beet juice may boost stamina and help you work out longer. (3)

Why are Beets so Powerful?

Beets are a superfood, for sure. But what gives them their superpowers? The following are just some of the nutrients that make beets a powerful energy booster.

Nitrates – Nitrates are a natural chemical found in some foods, and are converted into nitric oxide in our bodies. As mentioned above, nitric oxide supplements are popular among athletes as a pre-workout tool, because they increase blood flow and the body’s ability to transport oxygen throughout the body. And there’s even more proof of the value of the nitrates in beet juice.

In at least one study at the Karolinska Institute in Sweden, researchers concluded that dietary nitrate supplementation (like beet powder) lowers oxygen demand during exercise. (4) This is good news for any recreational athlete as it means your muscles need less oxygen to work as your body’s energy production becomes more efficient.

But the effects of supplementation with dietary nitrates get even better. Another double blind, randomized, placebo-controlled study involving 32 soccer players was used to see if beet juice supplementation benefitted trained soccer players during high-intensity, intermittent exercise. The study found that after just six days of supplementation with two doses of 70 mL a day, beet juice improved exercise performance and reduced heart rate, meaning even the bodies of trained athletes became more efficient. (5)

Iron – Anemia is a condition characterized by fatigue due to a lack of iron. Unfortunately, it is one of the most common nutrient deficiencies in the United States. There are a host of reasons why one may become anemic including; a diet that lacks iron, blood loss, or poor digestion. But consuming beets can help ensure that you don’t succumb to this energy sapping condition.

Beets are rich with iron, a component of hemoglobin. Hemoglobin is the substance in red blood cells that carries the oxygen from the lungs throughout the rest of the body to maintain energy levels. If you are prone to anemia, consume a diet that lacks iron, or simply cannot eat iron-rich foods every day, incorporating a beet supplement may help you get the iron your body craves.

Folate – Beets are high in B9, also known as folate. In fact, a single cup of raw beets contains nearly 40% of your daily requirement. Folate helps your body convert carbs into glucose; the energy your body needs to produce ATP, which is an important fuel your body uses for a host of metabolic tasks.

Potassium – Beets contain potassium, which is a necessary electrolyte that is easily lost through sweating, and the reason why many athletes drink electrolyte drinks. Potassium is important for muscle contraction and growth, and helps regulate heartbeat. But when potassium levels are low, you may feel exhausted as your blood vessels narrow, restricting the flow of oxygen rich blood. Luckily, just one cup of beets contains enough potassium to provide 11% of your daily requirement.

Vitamin C – We know that vitamin C can give our immune system a boost, but you might be impressed that it can be a great energy booster, too. In fact, it is a necessary nutrient that supports the body’s ability to make molecules like carnitine, which plays a critical role in energy production.

Anyone can benefit from the wealth of nutrition that beets provide. But if you’re one of those people who doesn’t like the taste of beets, try beet juice mixed with the juice of other vegetables like cucumber or celery, or use a beet supplement. Busy schedules and stress can easily drain nutrients and rob us of much needed energy, but each time you consume healthy superfoods like beets, you also increase your healthy nutrient reserves.

References:

1 Webb, A. J., Patel, N., Loukogeorgakis, S., Okorie, M., Aboud, Z., Misra, S., … Ahluwalia, A. (2008, March). Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Retrieved November 11, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/18250365.

2 Domínguez R, Cuenca E, Maté-muñoz JL, et al. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017;9(1) DOI: 10.3390/nu9010043.

3 University of Exeter. (2009, August 7). Beetroot Juice Boosts Stamina, New Study Shows. ScienceDaily. Retrieved November 12, 2019 from www.sciencedaily.com/releases/2009/08/090806141520.htm

4 Larsen, F. J., Weitzberg, E., Lundberg, J. O., & Ekblom, B. (2007, September). Effects of dietary nitrate on oxygen cost during exercise. Retrieved November 11, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/17635415.

5 Jean, Jonvik, L., K., Jorn, M., P. J., Senden, … B., L. (2017, March 22). Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players. Retrieved November 11, 2019, from https://www.mdpi.com/2072-6643/9/3/314/htm.

Cindy Papp

Author

For more information on Cindy visit https://www.springclean-cleanse.com/

Posted on November 7, 2019February 20, 2020 by Cindy Papp — Leave a comment

Adding Super Foods to Your Daily Routine

Life Super Foods Micro Greens

Superfoods are a recent classification of foods that are nutritionally dense, with many health benefits. The classification began with the holistic healing movements as companies started using the term for foods, usually micro-greens, as supplemental nutrition. As it turns out, these types of foods are nutritionally dense, usually requiring a very small amount to enjoy the massive benefits. Some micro greens include spirulina, wheatgrass and barley grass and are often used by health-conscious folks to make green drinks and smoothies, which are easily incorporated into a daily health regimen.

Today the term super foods is used more broadly as science discovers more foods that are nutritionally superior to others. Some of these are berries, beets, pomegranate and even green tea. They may be included in green drink powders, smoothies, or superfood protein bars to boost nutrition levels for extra energy and even weight loss. Check out this superfoods list used in the top supplements today:

Alfalfa
Beet powder
Barley grass
Bilberry
Blue Green Algae
Blueberries
Cranberries
Greet Tea
Kale
Moringa
Spirulina
Noni
Pea Protein
Mangosteen
Maca
Wheat Grass
Pomegranate
Wolfberries

This list is not complete, but covers most of the top foods that have a wide array of health benefits. These foods are often used by top athletes and health professionals alike, because they know that a busy life, loaded with stress, requires superior nutrition. Let’s check out some of the health benefits of some of these amazing superfoods.

Super Greens and Micro Greens are foods that many people would not normally include in a diet, as blue green algae and barley grass may not sound all that appetizing. But these definitely would be found in a Super Greens drink, and for good reason; they are loaded with nutrients. In fact, microgreens can be up to nine times as nutritious as their full-grown counterpart while grasses and algae contain more protein, chlorophyll, antioxidants, iron and potassium than leafy green vegetables.

Fruits and berries have always been known to be good for you. Many contain loads of Vitamin C, antioxidants and plenty of fiber for all around health. But some fruits and berries stand out for their superpowers, like blueberries, pomegranates and papayas. For example, blueberries are touted as being some of the best fruits heart health, pomegranates offer benefits for the circulatory system and papayas are rich in enzymes that stimulate metabolism for healthy weight management.

There are other superfoods in this category that are not so well-known including; bilberries may assist with healthy blood pressure and have excellent anti-aging properties, cranberries to boost your immune system and elderberries which are excellent antioxidants. And keep in mind, all of these superfoods help promote and health inflammation response.

Vegetables are a favorite of any nutritionist because they contain a wide array of nutrients that overall health benefits such as healthy weight management and even keep our metabolism in check. Some of the more potent vegetables include kale, broccoli and yams. In fact, kale is known to be one the most nutrient-dense foods on this planet! It is loaded with Vitamin C and antioxidants for immune support, as well as fiber to maintain the digestive system. While many people believe we need dairy to fulfil our calcium needs, broccoli alone can fill this need. It contains not only 43 milligrams in a single cup, but also comes with enough vitamin K to help our bodies absorb it.

Supplemental Foods are part of many health-conscious people. These types of foods include fiber for digestive health, maca root for the endocrine system or goji berries to stabilize blood sugar.

When combined, all of the foods on our superfoods list make a complete and well-rounded nutritional supplement. Working out, stress and a busy lifestyle require higher amounts of nutrition, and utilizing the combination of a superfood greens drink can help you get all the nutrition you need.

Cindy Papp

Author

For more information on Cindy visit https://www.springclean-cleanse.com/