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Benefits of Vitamin D

Benefits of Vitamin D Vitamin D is not a single vitamin, but a group of compounds that are essential for good health.

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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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

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Healthy Hygiene and Protection from Disease

healthy hygiene blog post

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

Cindy Papp

Author

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/ 

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What is Low Immunity and What Can I do About it?

Low immunity means your immune system, your protection against illness, is not working as well as it should. Also known as a weakened immune system, it may be a result of illness or unhealthy lifestyle factors. Some indications of low immunity include:

  • Frequent colds and flus
  • Frequent infections
  • Constant allergies
  • Bruise easily
  • Gastrointestinal distress
  • Fatigue
  • Difficulty sleeping
  • Slow wound healing

The causes of low immunity are often due to a number of factors. Aside from cancer treatments and medications that can lead to suppressed immunity, a weakened immune response may be attributed to unhealthy lifestyle factors, such as:

  • Poor diet that does not include enough fruits and vegetables
  • Frequent alcohol consumption
  • Smoking
  • Too much sugar
  • Lack of stress management skills

How to Support or Enhance a Low Immune System

Luckily, it is possible to enhance a lowered immune system with some lifestyle adjustments, and we all have the power to make these changes to become proactive players in our health. Some easy changes include altering the diet to support immunity, using nutritional supplements, adopting a small amount of daily exercise and curbing bad habits like smoking and alcohol consumption.

Incorporating many smaller changes can add up to an overall improvement in overall health and immune response. The following are just a few health promoting lifestyle changes to incorporate if you feel you are experiencing low immunity.

What to do About Low Immunity

Diet is one area where we enjoy the most control. Diet changes may seem daunting at first, but you don’t have to make all the changes at once. While some people do better with a complete overhaul, many find that incorporating small changes is more manageable. Small changes may help you create good habits without too much effort.

For example, abstain from eating restaurant and fast food for a while. Instead, replace your favorite foods with a healthier, homemade version. This allows you to control the amount of sugar and other ingredients that can inhibit immunity. At the same time, making your own foods allows you to use fresh ingredients, which have a higher nutritional value to support a healthier immune response.

Center your meals and snacks around fresh vegetables and fruits, lean proteins and whole grains. Whole foods that are less processed will provide more nutrients, aid your digestive system and support overall health. And since many pathogens end up in the gut, a healthy digestive system is imperative for a healthy immune response.

Exercise can help boost immunity. It increases circulation, which transports more oxygen and nutrients to all areas of your body, increasing the ability of your immune system to work. Increased body temperature as a result of exercise can help the body fight infections, and exercise also reduces stress hormones that can suppress immunity. (1) And it also appears that regular exercise helps increase the activity of cells that keep bacteria and other pathogens at bay. Aim for 30 minutes of moderate exercise, four to five days each week.

Nutritional Supplements are common home remedies for many who are proactively taking charge of their health. Many herbs have been used in traditional healing practices around the world for centuries and still hold true today, for good reason. They help many people feel healthier and more resilient during cold and flu season and, for some, even help shorten the amount of time they experience symptoms when they do get sick.

Some of the nutritional supplements that are used include elderberry, echinacea, goldenseal, zinc and vitamin C. They may be sold in a combination supplement or used individually. Most professional nutritional experts agree that a combination of these along with a healthy diet and plenty of rest are the best way to help boost a weakened immune system.

Hydrate your body for peak health, as our bodies are comprised of mainly water and fluids. Waste is carried out of the body through lymphatic fluid while nutrients are transported to all areas of the body through the circulatory system.

Lymph is the fluid that travels through your lymphatic system, which plays a major role in your immune system. Lymph transports oxygen through the body, helps remove waste materials, and transports white blood cells that neutralize or eliminate pathogens. It is mainly composed of water, and so relies on water intake to fully function. But improper hydration can result in a sluggish lymphatic system, which also means a sluggish immune response.

To ensure you are properly hydrated, aim to drink 25-50% of your body weight in ounces of fresh, pure water. Also eat plenty of fresh fruits and vegetables as they contain their own water and help keep you hydrated while providing necessary electrolytes. For an added boost, try daily exercise as it helps hydrate your body while increasing circulation and improving electrolyte levels.

Stress Management is essential for overall health and proper immune function. Stress causes chemical changes in the body, affecting all facets of health including digestion and metabolism. Some stress is completely normal and natural as the body can readily bounce back into proper homeostasis. But prolonged stress can cause prolonged chemical changes that affect your health in a negative way.

Unchecked stress can alter gut bacteria leading to a lack of beneficial bacteria that is necessary for a healthy immune response. It also diverts blood away from your digestive tract and sends more to the brain and limbs for quick thinking and fleeing. But this further weakens digestion, metabolism and immune response. Lastly, stress puts strain on the circulatory system which can result in a greater risk for coronary heart disease.

To counter stress reactions, use active stress reduction techniques like yoga, meditation or biofeedback. Yoga is used by many for stress relief and exercise. It is said the poses used during a session increases blood flow to certain organs while the practice of controlled breathing is a natural stress reliever. Meditation is widely used to reduce stress and even helps reduce anxiety and panic attacks. (2) Biofeedback is a way to become more aware of your physical responses to stress, possibly allowing you more control over them. (3)

Conclusion

Low immunity is a state that can be improved with healthy lifestyle choices. Fortunately, diet, exercise, proper hydration, nutritional supplements and stress management are all lifestyle factors within your control, and using them to your advantage can help you live and enjoy life while supporting a strong immune system.

References:

1 Exercise and immunity: MedlinePlus Medical Encyclopedia. (2020, February 4). Retrieved February 15, 2020, from https://medlineplus.gov/ency/article/007165.htm

2 Carmody, James & Baer, Ruth. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. Journal of behavioral medicine. 31. 23-33. 10.1007/s10865-007-9130-7.

3 Ratanasiripong P, Kaewboonchoo O, Ratanasiripong N, Hanklang S, Chumchai P. Biofeedback Intervention for Stress, Anxiety, and Depression among Graduate Students in Public Health Nursing. Nurs Res Pract. 2015;2015:160746. doi:10.1155/2015/160746

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Cindy Papp

Cindy Papp

Author

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/ 

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Immune System Alerts: What Low Immunity Looks Like

Your immune system is your protection from pathogens that can lead to illness and disease. It is comprised of a vast network of organs, glands and vessels that work together to keep you well and healthy. With a myriad of different types of white blood cells, it can neutralize, kill or remove substances like bacteria, pathogens and even cancer-causing carcinogens.

The immune system helps removes toxins that invade from the environment as well as waste created by your own metabolic processes. But sometimes things go wrong.

Many factors, both internal and external, may contribute to low immunity, which may also be referred to as an impaired or weak immune system. An impaired immune system may be a result of a number of factors such as medications, poor diet or medical treatments like chemotherapy.

Immune System Alerts

When your immune system is not working well you will get sick more often. But there are different types of immune problems including the following:

  • Low or weak immune system in which one gets sick more often than what is considered normal
  • Suppressed or compromised immunity due to a known reason, such as the use of steroids or chemotherapy drugs
  • Immune deficiency happens to those with a severely weakened immune system due heredity or genetics, or may be acquired during a severe illness like AIDS

Suppressed immunity or immune deficiency conditions can be pinpointed to a particular illness, heredity or external factors like medications. But weak or low immunity can arise from a number of factors and can often be remedied with healthy lifestyle changes.

What Low Immunity Looks Like

Experiencing low immunity means that one has a poor or sluggish immune response. This can put you at risk to develop illnesses like flus and colds more often than others. But worse, it can make you susceptible to other health issues like parasitic infections and even cancer. Some symptoms that may be indicative of low immunity include the following:

  1. Frequent colds and flus occur in those with low immunity. When you get sick, your body must make antibodies to fight the bugs that cause the illness. But a weak immune system either has difficulty making enough antibodies or making them as quickly as needed. This results in you getting sick more often or never quite recovering from the previous illness.
  2. Four or more ear infections in a one-year period is a sign that your body cannot fully fight the infection that is causing the problem. Ear infections are caused by both virus and bacteria and often stem from an upper respiratory invader that is behind the bacterial or viral infection.
  3. The need for two rounds of antibiotics in a one-year period is a sign the body is not able to fight a bacterial infection without help. This may be due to a number of factors that could include lifestyle choices like a poor diet or smoking.
  4. Gastrointestinal problems often occur in those with weakened immunity. Your immune system relies on the health of your gut, including your stomach, intestines and colon. If this environment is unhealthy or compromised, your immune system will have a difficult time functioning. This is just one reason why diet and other lifestyle choices have such a profound effect on your health.
  5. Poor response to treatments for infections could be a sign of low immunity. Some treatments assist the body to fight infection so the patient can get well sooner. But if your body is not responding, it could be that the immune system is too weak to help fight the infection.
  6. Chronic sinus infections may stem from airborne substances that create allergies. But if you feel that you are susceptible to more than your fair share of allergy problems you might be experiencing low immunity.
  7. Partial or extended recovery from illness means your body takes longer to heal than the average person. When the immune system is functioning properly, the body can often fight illness and recover within two weeks or less. Taking longer may mean your body is struggling to keep up as it takes longer to create the necessary antibodies to heal.
  8. Infections where they are not commonly found may indicate low immunity. For example, a yeast infection is more common to the genital area, but may be found in the mouth (known as thrush). This happens as the infection overwhelms the area where it originates, while the weakened immune system is too sluggish to contain it. The infection is then allowed to spread and inhabit other parts of the body.
  9. Constant fatigue is common with those who have lowered immunity. That’s because your body is attempting to divert energy into the recovery process, which is why rest is an important factor of healing. At the same time, if your lifestyle is overly filled with work, stress and too much physical activity with not enough time for rest, your immune system will suffer from exhaustion.
  10. Slow wound recovery is common for those who have a weakened immune system. When we think of the immune system, we often think of colds and flus. But, when you injure your skin with a burn, cut or other wound, your body relies on healthy immune cells to fight any infection. Fresh blood is sent to the wound to carry immune cells to the wound along with nutrient-rich blood for healing and regeneration. A sluggish immune system will have a difficult time with this process so the wound may take longer to heal.

Infections, colds, flus and other types of common illness may be contracted by anyone. However, one with a lowered immunity may experience these more frequently as the immune system does not respond as it should, allowing bacteria and virus to continue to multiply or thrive. Lowered immunity can leave you open to a host of other illnesses, too, that can compromise your health even more over time.

How to Deal with Lowered Immunity

There are some things you can do to help boost your immunity such as:

  • Get plenty of rest and sleep
  • Exercise daily
  • Consume a nutritious diet with less sugar and junk food
  • Use nutritional supplements during times of stress or during cold and flu season
  • Don’t smoke
  • Maintain a healthy weight
  • Use stress reduction techniques

Your immune system is your protection from disease and key for good health. Incorporating more healthy lifestyle choices will help keep your immune system strong, allowing you to enjoy better health well into your golden years.

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Cindy Papp

Author

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/ 

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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

Elderberry Vitamin C and Zinc ECZ Immune Support Drops

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  • Liquid drops for fast absorption and more bioavailability
  • Better than pills, capsules or tablets
  • All natural, Vegan and Non-GMO ingredients

146 in stock

$17.49 $14.74

Buy 2 for FREE shipping!

Cindy Papp

Cindy Papp

Author

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/ 

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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

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/ 

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Finding Balance in Your Life for 2020

Finding Balance in Your Life for 2020

The new year is here along with the age-old tradition of setting New Year’s resolutions. Yet studies show that only about 8% of people have success sticking to them. So, how can you make this year different? Learning to create balance in your life may be the key to success that can help you reach any goal you set.

Life is busy and it is easy for anyone to get overwhelmed. Too often dreams of a balanced life get dashed as deadlines come too soon, health problems rob us of time or other situations arise that we didn’t plan for. In fact, no matter who you are, life probably has a curve ball to throw at you. But it is possible to break from the cycle of work and stress and finally create a life that is healthy for your body and mind.

Make this year different by striving for balance instead of focusing on one goal. When you plan for balance, you may find your life has more order and harmony, while you have more control. Balance helps reduce stress and can help you live a happier life as you control your future instead of letting circumstances control you.

With a little effort, you can make this year productive and enjoyable by setting your intentions to do so. And the best part is that bringing balance into your life can be as easy as creating a schedule. When you learn the art of balance, you will find that life’s upsets are manageable, and you are able to navigate them with ease. In fact, planning ensures that you have time for all areas of your life and even helps you find time for the unexpected. Let’s break it down and see how you can create balance in your life for 2020.

Write Out Your Plan

Life is busy and can often feel chaotic. But a practice as simple as writing out a plan can reduce stress and help you feel more in control of your life. In business this practice is called implementation planning, and it is the act of scheduling tasks that need to be accomplished. Doing so can help you stay focused on your goals and reach them, in spite of any mishaps or unexpected events that may take place.

One study took this practice a step further and proved it to be an effective method to reach fitness goals. During the study, it was found that those who wrote down the day, time and planned workout helped participants get started with a fitness routine and stick with it.

In 1999, psychologist Peter Gollwitzer coined the term “implementation intention,” as he found that when a goal is planned in response to either a cue or future event it will more likely be followed. The cue or future event may be written as the day and time you will perform the task or may be more abstract such as, “before work.” Since then various researchers have found that this practice is helpful in all areas of life.

The implementation intention method involves simply writing out where, when and how you plan to reach a goal. For example, write your intention where you can see it; preferably on a wall calendar. Include the day and time you will exercise along with the routine you plan to do. Many people choose to write a statement such as, “For the next month I will work out for 20 minutes on Monday, Wednesday and Friday at 6:30am.” The idea is to create a tangible plan.

Other ways to use this method are to write out your new, healthy meal plan or schedule the steps you will take to begin a new business venture. Adding your plans to a calendar with your work schedule is even more effective as the visual aid becomes a reminder to stay on track. Planning what you will do if obstacles like fatigue or time constraints arise, can help you even more.

As you create your weekly or monthly schedule, try not to cram too much into one day. The goal is to make daily and weekly organization a habit that becomes easy to follow. By sticking with your routine, you will soon become more productive.

Eat Well

A healthy diet is important for a healthy and balanced life. A diet that consists of wholesome, unprocessed foods provides the energy and focus needed to get through life’s stressful times. With the right diet, your energy can remain high for workouts, you will gain mental clarity to solve problems and keep a more positive outlook. And a wholesome diet gives you a much better chance of remaining healthy through cold and flu season, so you keep down time to a minimum and enjoyment levels high.

Eating healthy is easier if you make small commitments before you make large ones, and implement changes slowly so you are not overwhelmed. For example, incorporate healthy eating in steps, beginning with refraining from all restaurant and fast food. When you get used to this step, then incorporate a healthy diet plan. Some small steps you might incorporate include:

  • Begin each day with 2 pieces of fruit
  • Have a green salad with every lunch and dinner
  • Abstain from alcohol for a month
  • If you really need to feed your sweet tooth, experiment with healthier, home-made treats
  • Keep a food journal and strive to get 4-7 servings of fruits and veggies each day
  • Drink fresh water in place of sugary or fake-sugar drinks

Try adding one healthy eating step each week. Each person is different and so will have their own version of what they can include in their healthy eating plan. To help determine the foods that are right for you, keep a food journal of what you ate and how it made you feel. You might uncover food allergies that cause brain fog or feel more motivated to stick with healthy foods that energize you. Eating well in the new year doesn’t have to take extra time and can become a habit that will help you feel motivated and energized in all areas of your life.

Exercise

Finding time to exercise is important for overall balance. You don’t have to be a weightlifter or an athlete, but daily exercise has many benefits that can help you live a happier and fuller life. One of the best perks of exercise is improved mental acuity as it stimulates the growth of new brain cells and even new blood vessels throughout the brain. Here are some more exciting benefits of exercise:

  • Manage insulin levels and blood sugar
  • Reduce the risk of heart disease
  • Strengthen bones
  • Balance hormones
  • Reduce internal inflammation, which in turn reduces chance of disease
  • Tone and shape muscles
  • Control or lose weight
  • Improve outlook and mental health
  • Ward off depression
  • Improved sleep
  • Improved sexual health

The trick to fitting exercise into a balanced lifestyle is to schedule it into your current daily routine and do not overdo it. Many people are enthusiastic when beginning a fitness routine, only to burn out a few weeks into the new year. There are many reasons for this, but the biggest issue seems to be time. When other areas of our lives get busy it is easy to forgo a workout because you have other things to do. But the key to stick with your new routine is balance.

If you are new to regular exercise, keep in mind that you don’t have to work out for 60-90 minutes every day. Begin by scheduling shorter time slots of 15 to 30 minutes for exercise with time to shower and change. If you have extra time to work out, then great! But if you get busy you can still fit in your workout, because less committed time is easier to stick with and leads to less stress. When you begin slowly and allow yourself an adjustment period, exercise can become an enjoyable activity that you will soon look forward to.

Meditate or De-Stress

Meditate for 20 minutes each day and if you’re busy, meditate for an hour. This is an old Buddhist saying that makes a lot of sense. Meditation helps quiet the mind and helps the brain and body destress. Traditionally, research on meditation has been limited to stress relief, but recently studies have expanded and are uncovering more benefits. Some of these include the ability to control impulsive behaviors, improved sleep, improved mental discipline and willpower.

There may be a very physical reason why meditation seems to help create balance. When stressed and busy, one may end up using one side of the brain more than the other. As this takes place on a regular basis, it can lead to confusion and more stress, and even block us from finding solutions to problems.

But it turns out that meditation helps the brain make cross connections, linking both sides of the brain together. The ability of your brain to from these new connections is called neuroplasticity and can help open your mind to see new possibilities and solutions. (1) This may be why those who meditate seem calmer due to less stress. And those who are calm have an easier time finding balance and room for all areas of their lives.

Time Out

Take some personal time out for yourself every day and a little more once a week, if possible. Taking a mental break can help you avoid burnout, while creating quiet time for yourself is important for good decision making. And it turns out that feeling stressed and rushed does the opposite, and can make problems seem bigger than they are. But, how is the average busy person supposed to find time for relaxation?

Recreational and relaxation activities of the past have been replaced with social media scrolling and video or online games. Unfortunately, overuse of these activities can be unproductive, may create unnecessary stress and interfere with sleep patterns. Identify any unhealthy habits that do not serve you and resolve to replace them with healthy habits.

Some examples of activities for your personal time out include taking a walk during your lunch break, listening to positive affirmations while sitting in traffic or implementing a deep breathing routine that can be done in a few minutes, anywhere. Schedule small, daily increments of time in which you will do something positive for yourself. They will quickly add up and you will feel more relaxed, yet productive at the end of the day.

Journaling

Journaling is the act of writing out your thoughts. This can be done at the end of the day, during your lunch or counted as part of your personal time-out. While often associated with a teenager’s diary, research shows that journaling is beneficial for everyone. It is a way to express thoughts and struggles without fear of judgment. In fact, studies show that writing about stressful or emotional events a few times each week for four months can lower blood pressure and reduce stress. (2)

The time used for journaling can also be the time to reflect on your goals, evaluate your routines and update your food or exercise journals. Reading back on your journal can help you identify concerns or uncover fears so that you can deal with them. It can even help you identify negative self-talk that can sabotage goals.

Relaxed writing for just 10 minutes at the end of the day can help you destress and sleep better. And when used with other aspects of a healthy lifestyle, you will feel yourself more balanced and motivated as you track your progress.

Make Good Habits an Easy Choice

We all desire to stick with healthy habits that serve us, but actually sticking to them can be difficult and sometimes feel time consuming. In fact, one of the biggest reasons people skip exercise and healthy eating is they feel there simply isn’t enough time. But there is a way to easily implement both in a way that can save you time.

Researchers have found that environment is an important factor when implementing healthy habits. And changing your environment will make it much easier to stick with your health goals so you can have more time for other things. Here’s how this works…

In one study, Dr. Anne Thorndike, MD influenced the eating habits of cafeteria visitors simply by changing the location of certain foods. Coined with the term “Choice Architecture,” she made healthy food and drink choices more prominent and easier to access than unhealthy foods. (3) This led to a reduction in soda sales, an increase in water sales and decrease in junk food sales.

Stanford psychologist B.J. Fogg said that one should focus not on “doing Behavior X,” but should make Behavior X easier to do, while making bad habits more difficult to implement. His example was to put snacks on a shelf in the garage where a ladder is required for access. As it turns out, most people will forgo the snacks when too much effort to obtain them is involved. Use this laziness principle to your advantage to help cut or remove undesirable habits.

Change your environment with some slight alterations in your home. Clear junk food from your pantry and refrigerator and replace them with healthy food options. Make fresh, whole fruits easy to grab along with cut vegetables ready to dip and eat. When you are fatigued, these will be right there waiting for you instead of a bag of potato chips. Having meals at home will also save you time. While hitting a restaurant drive-through seems like a time saver, it is just as easy to have meals ready at home; and you will have more control over your diet.

Use this technique in other areas of your life, as well. For example, exercise will not interfere with your life if you schedule only short time slots at the beginning or end of your day. Other ways to keep exercise simple is to have your gym clothes ready to put on, take them to work so it is easy to go straight to the gym or keep a pair of gym shoes at work for your lunch break.

Making desired routines easy to follow can help you create positive habits in all areas of your life. For example, if you want to learn a new instrument, leave it out where you can see it and practice 15 minutes each day after work. Have your computer set up and ready to do research for a new business venture, or schedule just 10 minutes to organize your closet after work. Keep your goals visible and schedule time for them in manageable time slots, so they are easier to stick with.

As you find ways to make goals easier to implement, you are more likely to stay on a path to reach them. Scheduling is key so you can prioritize tasks and remember to do them. And with a little planning, you will learn to bring balance into all areas of your life.

Conclusion

To recap, here is what balance might look like in your life.

  • Write out your plan that includes each of the following;
  • Eat well
  • Exercise
  • Destress
  • Time Out
  • Journaling
  • And remember to keep it easy

Above all things, be flexible with yourself, as it might take time to get used to your new schedule. The above suggestions may feel like a lot of planning but when life is more organized, we can get more goals accomplished and feel less stressed doing them. Planning will help you direct your life and experience the outcome you desire. And you may find that balance will help you become happier and even more productive.

References:

1 Kurth F, MacKenzie-Graham A, Toga AW, Luders E. Shifting brain asymmetry: the link between meditation and structural lateralization. Soc Cogn Affect Neurosci. 2015;10(1):55–61. doi:10.1093/scan/nsu029

2 Davidson, K., Schwartz, A. R., Sheffield, D., McCord, R. S., Lepore, S. J., & Gerin, W. (2002). Expressive writing and blood pressure. In S. J. Lepore & J. M. Smyth (Eds.), The writing cure: How expressive writing promotes health and emotional well-being (p. 17–30). American Psychological Association. https://doi.org/10.1037/10451-001

3 Thorndike AN, Sonnenberg L, Riis J, Barraclough S, Levy DE. A 2-phase labeling and choice architecture intervention to improve healthy food and beverage choices [published correction appears in Am J Public Health. 2012 Apr;102(4):584]. Am J Public Health. 2012;102(3):527–533. doi:10.2105/AJPH.2011.300391

Cindy Papp

Cindy Papp

Author

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/ 

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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

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/ 

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How B Vitamins Can Help with Holidays

b vitamins blog featured

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

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/ 

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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

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/