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Benefits of a Healthy Diet and Exercise on the Immune System

Benefits of a Healthy Diet and Exercise on the Immune System

When it comes to staying healthy, your immune system is your body’s powerhouse. Keeping it strong and healthy through diet and exercise can help you avoid getting sick and feeling tired and rundown all the time. It can even help you prevent getting sick in the first place.

How Your Immune System Works

Your immune system operates as a network and runs throughout your body. It works hard at all times to identify and fight foreign invaders, known as pathogens. When it spots a pathogen, it triggers a response that boosts the number of white blood cells in your body. These are the cells that fight off invaders and keep us healthy.

There are two primary types of immune responses: Innate and adaptive. We’re born with innate immunity. The innate immune system recognizes foreign pathogens and tries to fight them using a generic response and includes our skin, hair, tears, sweat, and other physical barriers. (1)

Your adaptive immune system evolves as you age. It is made up of cellular and chemical responses that recognize familiar pathogens that you have been exposed to either through having an illness or having a vaccine.

How Your Diet Impacts Your Immune System

When your body is sick, it needs energy to fight off infections. Proper nutrition for the immune system includes eating foods that will provide the energy that the immune system needs to fight pathogens and prevent chronic inflammation, which can trigger immune responses. (2)

Here are a few specific things you can do to improve your diet and boost your immune system.

  1. Cut down on sugar

Sugar can do a lot of harm to our bodies, including causing us to become overweight. Additionally, sugar can prevent immune cells from attacking bacteria as they should. (3) When you have too much sugar, your immune system starts to effectively shut down, which can make you more susceptible to illnesses and less capable of fighting pathogens.

  1. Eat garlic

People have been eating garlic for medicinal purposes for centuries. It turns out, garlic can improve your immune function and is particularly useful in fighting the common cold or flu. (4) You can add garlic to your meals or take a garlic supplement when you start feeling a cold coming on.

  1. Add more fruits and vegetables to your diet

The majority of the nutrients our bodies need can be found in fruits and vegetables. Eating a lot of just one type of food won’t be as beneficial as getting multiple vitamins from a variety of sources.

Some specific vitamins and minerals that you should add to your diet to get a boost of for your immune system include the following:

  • Zinc: Boosts white blood cell count. Sources include lentils, beans, sesame seeds, and pumpkin seeds.
  • Vitamin C: Antioxidant that destroys free radicals. Sources include citrus fruits, red peppers, and broccoli.
  • Vitamin D: Can reduce your risk of contracting viral infections. Sources include sunlight and fortified foods.
  • Vitamin E: Antioxidant that destroys free radicals and improves immune function. Sources include spinach, broccoli, seeds, and nuts.
  • Beta-carotene: Antioxidant that reduces inflammation and increases the number of your body’s disease-fighting cells. Sources include sweet potatoes, green leafy vegetables, and carrots.

How Exercise Benefits Your Immune System

In addition to eating well and getting a variety of nutrients into your diet, you should be regularly exercising to keep your immune system strong. Research has shown that inactivity, aging, and obesity can all be detrimental to your immune system. (5)

A simple solution is to add more activity to your lifestyle. You don’t need to worry about intensity, especially if you are new to working out. Starting small with light exercises can be enough to make a difference and help you stay healthy.

When to Exercise

Regular exercise can prevent illness, but sometimes you still get sick. If you have a mild illness, you might be able to exercise through it and feel better. Exercising is thought to be able to flush fluids from your lungs and help you feel better if you have a minor cold. (6) It may also raise your body temperature enough to more effectively fight off infections (similar to what happens when you get a fever). (6)

Don’t Overdo It

There is such a thing as getting too much exercise. In order to improve your immune system, you want to make sure you don’t cross the line of overdoing it. Overtraining has been shown to lead to fatigue and worsened performance, which can negatively impact your immune function. (7)

Similarly, don’t try to exercise if you are feeling extremely ill. If you have anything more severe than a minor cold, you’re probably better off resting than you would be trying to get through a light workout.

How Much to Exercise to Get the Benefits

A good rule of thumb is to get 150 minutes of moderate activity every week. This can include running, walking, swimming, or cycling for 30 minutes a day, five days a week. This amount of exercise has been shown to improve immune function without putting too much strain on your body. (8) Find ways to add more steps to your day by parking further away, taking the stairs instead of the elevator, or adding an after-dinner walk to your evening routine.

 

Conclusion

Taking care of your body through proper nutrition and regular exercise can help you boost your immune system to prevent illnesses and give your body the tools it needs to fight them off faster.

If you are struggling to get all your nutrients through food, you aren’t alone. Most adults don’t get all the nutrients they need through diet alone.

Fortunately, supplements can help fill the gaps and ensure that you get the right balance of nutrients into your body every day. Taking a supplement like Balanced ECZ Immune Support is an easy way to make sure you are getting enough nutrients to have a healthy immune system, no matter what life throws your way.

 

References:

  1. The innate and adaptive immune systems. (2020, July 30). Retrieved September 05, 2020, from https://www.ncbi.nlm.nih.gov/books/NBK279396/
  2. Childs, C. E., Calder, P. C., & Miles, E. A. (2019, August 16). Diet and Immune Function. Retrieved September 05, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/
  3. Sanchez, A., Reeser, J., Lau, H., Yahiku, P., Willard, R., McMillan, P., . . . Magie, A. (1973, November 01). Role of sugars in human neutrophilic phagocytosis. Retrieved September 05, 2020, from https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762
  4. Nantz, M. P., Rowe, C. A., Miller, C. E., Creasy, R. A., Stanilka, J. M., & Percival, S. S. (2012, January 24). Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: A randomized, double-blind, placebo-controlled nutrition intervention. Retrieved September 05, 2020, from https://pubmed.ncbi.nlm.nih.gov/22280901/
  5. Nieman, D. (2020, May 8). Coronavirus disease-2019: A tocsin to our aging, unfit, corpulent, and immunodeficient society. Retrieved September 05, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7205734/
  6. Exercise and immunity: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved September 05, 2020, from https://medlineplus.gov/ency/article/007165.htm
  7. Hackney, A. C., & Koltun, K. J. (2012, December). The immune system and overtraining in athletes: Clinical implications. Retrieved September 05, 2020, from https://pubmed.ncbi.nlm.nih.gov/23540172/
  8. Regular exercise benefits immunity — even in isolation. (2020, March 31). Retrieved September 05, 2020, from https://www.sciencedaily.com/releases/2020/03/200331162314.htm
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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Super Foods for Super Nutrition

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super foods macro greens with healthy benefits

Super Foods for Super Nutrition

Life Super Foods Micro Greens

In the world of nutrition, there are healthy foods and then there are super healthy foods. Called super foods for short, these include various vegetables, fruits and even grasses that pack a huge nutritional punch per serving. Consuming them on a regular basis is one of the best ways to fill in nutritional deficits that are common in our modern food supply.

Life Super Foods is a nutritional supplement that includes a variety of highly nutritious components like micro greens, potent antioxidants, immune boosting prebiotics and proteins. A dash of harmonizing foods like maca, squash, and holy basil round out the nutritional profile to make a supplement that adds a positive boost to any diet.

Micro Greens

Micro greens are the classification of plant foods that are older than sprouts, yet harvested before maturation. They consist of mainly common vegetables and herbs that are still small and green as the vegetable is not fully developed when picked, hence the name “micro greens.” The early harvesting creates a supplement that packs all the nutrition of the large plant and more, so less is required to get the same nutritional benefit.

While micro greens might include some common plants like arugula, chives, cilantro and beets, some lesser known greens include moringa, barley grass and blue green algae. These nutrient-dense super foods provide a wide variety of vitamins and minerals including vitamins A and K as well as manganese and folate. And the best part of these little nutritional powerhouses is that they contain up to 40 times more nutrients than their adult counterparts.

Super Powerful Vegetables

It is widely known that vegetables are an important part of a healthy lifestyle diet. Due to increased awareness about diet and health, we also know that some foods are associated with lowering the risk of chronic disease while providing numerous important nutrients like potassium, fiber and folate. Some of the vegetables found in Life Super Foods are widely known for their superior health benefits.

  • Spinach is packed with antioxidants, which can help ward of aging and disease. It contains important compounds like quercetin, lutein and natural nitrates and can support eye health and blood pressure. Antioxidants help improve oxidative stress balance in the body, making spinach a supreme leafy green.
  • Peas were once thought of as merely an inexpensive pantry item to keep on hand, but research has shown they are powerful vegetables worth mentioning. They are packed with nutrients that have anti-inflammatory effects and when used as a protein powder can aid digestion, help you feel fuller for longer and have a positive impact on muscle strength and size. (1)
  • Beets have quickly become a super food supplement in their own right. This is because they contain nitric oxide, which helps transport oxygen throughout the body. Many athletes use this supplement for increased energy and quicker recovery from workouts, along with the added benefits of blood pressure support and heart health.

Super Antioxidant Fruits

While vegetables are the focus of many healthy diet plans, fruits also boast nutritional properties that you don’t want to miss. They are high in phytonutrients that help support and nourish all functions of the body and contain high amounts of antioxidants that help fight free radicals. It happens that the fruits found in Life Super Foods are some of the most nutrient dense foods available.

  • Cranberries are low in sugar but higher in antioxidants than most other fruits. In fact, one powerful antioxidant called proanthocyanidins, or PACs for short, are anti-microbial and anti-inflammatory, which may be why they are known to support the immune system.
  • Blueberries contain strong phytonutrients and antioxidants that support cardiovascular health. They are also packed with vitamins C and B6 along with folate, potassium and fiber. And in one report from 2018 published in Critical Reviews in Food Science and Nutrition, researchers found that blueberry powder supplementation had a positive effect on blood glucose. (2)
  • Lemons are high in antioxidants like vitamin C and flavonoids, which help fight free radicals. Free radicals are linked to premature aging, among other things, as they damage cells and wreak havoc within the body. Vitamin C also aids in the formation of collagen, which supports healthy skin and a healthy circulatory system.

Healthy Harmonizing Foods

Harmonizing foods are those that have been traditionally used to help balance and calm all systems of the body. Herbs like maca have traditionally been used to balance women’s hormonal health, holy basil is a traditional remedy for stress and anxiety along with numerous other health benefits, and annatto promotes healthy digestion.

While one serving of Life Super Foods is merely 2 small scoops, it packs a significant dose of nutrients, like:

  • Vitamin C – The organic food blend provides 40 mg of this antioxidant, which not only supports the immune system, but also supports the health of connective tissue and bones.
  • Vitamin E – One serving provides over 44 mg of this immune boosting nutrient.
  • Folic Acid – Folic acid is a B-complex vitamin that helps maintain immunity, while aiding in digestive health. Luckily, one serving of Life Super Foods provides 133.3 mcg of folic acid, making it easy to fit it into any diet.

Life Super Foods includes foods and herbs that have been used as health aids for centuries. Supplements that include micro greens, fruits, vegetables and herbs can support any diet, especially those that fall short on nutrition or for people who are extremely active and require that extra boost. With today’s collective knowledge of various foods and their benefits, we can all take advantage to get that extra nutritional edge for energy, health and balance in all areas of our lives.

References:

1 Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5

2 Rocha DMUP, Caldas APS, da Silva BP, Hermsdorff HHM, Alfenas RCG. Effects of blueberry and cranberry consumption on type 2 diabetes glycemic control: a systematic review. Crit Rev Food Sci Nutr. 2018;59(11):1816-1828. doi:10.1080/10408398.2018.1430019

Life Super Foods Greens and Super Fruit Blend

Life Super Foods Macro Greens Blends Super Greens for Energy and Protein Super Fruits for Antioxidants and Vitality Plus Pre Biotics for Cleanse and Detox 22 servings.   Life Super Foods is the most complete Nutritious Micro Greens, Super Foods and Super Fruits supplement.  

  • Super Food Blends
  • Antioxidant Blend
  • Immune Boosting Blend
  • Pea Protein
  • Harmonizing Foods Blend

$31.47 $28.47

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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Digestive Health is the Core of Wellness

Digestive Health is the Core of Wellness
Digestive Health is the Core of Wellness

Digestive Health is the Core of Wellness

 

When your digestion is out of whack, your whole body can suffer. This is because digestion is linked to the immune system, mental wellbeing and even heart health. But can we control the health of our digestive system?

The old saying that you are what you eat still holds true today. Our bodies use the vitamins, minerals and other nutrients to build new cells for muscle tissue, heart tissue and skin. Nutrients are the building blocks used by every part of your body to replace damaged or worn out cells. This is called cell turnover and takes place everywhere including your organs and the lining of your digestive tract. If your diet is subpar, so too are the building blocks that are used in cell turnover.

Your Gut Microbiome

The gut is another term for the digestive system and includes the microbiome. The microbiome is the environment that hosts a wide array of bacteria, fungi and other microbes that exist mainly in the intestinal tract. Sometimes referred to by scientists as another organ, the gut microbiome is part of the gut-brain axis and must remain balanced to work properly.

The gut-brain axis is a new area of interest for scientists and doctors alike because it shows how intricately connected our digestive health is with our physical and mental health. The key to health is that good or healthy microbes keep the harmful ones in check. And while research is ongoing, one thing for sure is that to keep this area healthy, diet, probiotics and prebiotics are at the core of digestive health.

How to Improve Digestive Health

Many factors affect digestion including diet, exercise, medications and even our mental state. Overall a healthy lifestyle improves digestive health and is well within our control. But sometimes it seems like the bad pathogens are winning in spite of our best efforts. The following are some tips that can help keep your digestive health intact.

Focus on Fiber

Fiber is a complex carbohydrate found mainly in fresh, whole fruits, vegetables and grains while some people get an added boost with a fiber supplement. There are different types of fiber that serve different purposes, and each is important for healthy digestion. 

Soluble fiber is found mainly in nuts, seeds, oats, lentils and some fruits and vegetables. It dissolves in the digestive tract and by doing so, help soften and remove waste. Insoluble fiber, on the other hand, does not dissolve and adds bulk to stool, allowing it to pass through the digestive tract more efficiently. Consuming a variety of these healthy foods ensures you get both types of fiber.

Pay Attention to Prebiotics and Probiotics

Prebiotics are special types of plant fibers that feed and stimulate growth of healthy organisms in the gut microbiome, while probiotics contain live organisms that contribute to the healthy microbe population. Prebiotic foods include most fruits and vegetables and probiotics are found in specific foods like yogurt as well as fermented foods like kimchi, kombucha and sauerkraut. Maintaining a consistent intake of both will contribute to and maintain a healthy balance of good bacteria while preventing an overgrowth harmful pathogens that disrupt health.

Avoid High Fat Diets

Diets that are high in unhealthy fats can contribute to not only poor digestion, but other health issues as well. Unhealthy fats are those found in most animal fats as well as most junk and highly processed foods. They are easy to identify, since they are found in foods that are commonly unhealthy like pizza, burgers and hot dogs.

Healthy fats like those found in salmon, avocados, nuts and seeds will contribute to health. They are known to support healthy skin, a well-functioning brain and weight control. But don’t overdo it on these either, because too much of any fat can slow or inhibit digestion.

Small and Frequent Meals

Smaller, frequent meals consisting of wholesome foods are easy on the digestion as they do not overtax the system. Researchers at Duke Health found that smaller meals are more optimal for digestion, as it allows better energy expenditure and blood sugar levels. (1) If your digestion needs help, try consuming six small meals a day, each with a protein or starch and vegetables. Eat fruit alone for quick digestion and assimilation. Many who follow this type of eating report surges in energy levels as well as better digestion and metabolism.

Supplemental Nutrition

If you are experiencing impaired digestion, it will be difficult for your body to digest and use the nutrients from your diet. If this is the case, liquid food supplements are easier for the body to assimilate, allowing you to take advantage of the full nutrient profile. For some people, increasing nutrients like vitamins, minerals and phytonutrients provide the building blocks for a stronger digestive system, which can lead to optimal health.

Move Your Body

Exercise increases blood flow, and helps your digestive system remain active. This is because when blood flow is stimulated, it includes the blood flow throughout the digestive tract. This means more digestive fluids and more movement without the sluggishness that a sedentary lifestyle can bring. And the best part is that research shows that exercise improves gastric emptying for those who suffer from nausea or bloating after eating. (2)

Stress Management

Stress creates physical reactions in the body that may interfere with digestion. For example, the stress reaction can cause a decrease of blood flow and oxygen to the stomach, which may create an imbalance in the gut microbiome. In addition, chronic stress promotes digestive problems and has similar effects of diets that are high in unhealthy fats. (3) Incorporating stress management practices into your daily routine such as meditation or journaling can go a long way in helping your body manage stress better.

Conclusion

Improve your body and mind with practices that support healthy digestion. Remember that health begins in the kitchen, and an overall healthy lifestyle is the best way to maintain good health, so you can enjoy life more fully.

References:

1 Sheena Faherty December 16, & Faherty, S. (2014, December 16). Small, Frequent Meals are Better for Your Metabolism. Retrieved July 01, 2020, from https://www.dukehealth.org/blog/small-frequent-meals-are-better-your-metabolism

2 Evans, G., Watson, P., Shirreffs, S., & Maughan, R. (2015). The Effect of Exercise Intensity on Subsequent Gastric Emptying Rate in Humans. IJSNEM International Journal of Sport Nutrition and Exercise Metabolism.

3 Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiol Stress. 2017;7:124-136. Published 2017 Mar 19. doi:10.1016/j.ynstr.2017.03.001

Life Super Foods Greens and Super Fruit Blend

Life Super Foods Macro Greens Blends Super Greens for Energy and Protein Super Fruits for Antioxidants and Vitality Plus Pre Biotics for Cleanse and Detox 22 servings.   Life Super Foods is the most complete Nutritious Micro Greens, Super Foods and Super Fruits supplement.  

  • Super Food Blends
  • Antioxidant Blend
  • Immune Boosting Blend
  • Pea Protein
  • Harmonizing Foods Blend

$31.47 $28.47

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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The Power of Antioxidants

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The Power of Antioxidants

The Power of Antioxidants

 

Many of us are familiar with the term, antioxidants. They protect us from free radical damage and are found in many different fruits, vegetables and even certain types of tea. Through all the information, it might get lost that antioxidants are truly powerful substances that protect the body from cell damage. They are as common as that anti-aging nutrient Vitamin C and as unheard of as bilberry that can help one from night blindness, but are a necessary part of healthy nutrition.

What are Oxidants and Oxidative Stress?

Oxidants are shorthand for oxidizing agents or oxidizing materials. In general, they are substances that are short on electrons, so take them from other substances, namely our body’s molecules. This process may render them unstable, and when this take place on a regular basis, the process of oxidative stress begins. Free radicals are the most commonly known oxidizing agents and can be created from our internal metabolic processes or found in foods like processed meats and some unhealthy fats and oils.

The Problem with Oxidative Stress

While oxidation is a normal process that results in metabolic waste, oxidative stress is an unhealthy state where the body has an imbalance of free radicals and antioxidants. Oxidative stress can damage cells and is linked to a host of health issues such as:

  • Chronic internal inflammation
  • Premature aging
  • Heart disease
  • Atherosclerosis (hardening of blood vessels)
  • Diabetes
  • Neurodegenerative diseases (like Parkinson’s and Alzheimer’s disease)
  • Certain cancers

As we age, our bodies lose the ability to fight the effects of oxidative stress. At the same time, heavy exercise, pollution, smoking, medications and alcohol can all increase oxidative stress. But antioxidants and the foods they are found in can go a long way in neutralizing free radicals or preventing the damage they do to our cells.

The Power of Antioxidants

Our bodies rely on a healthy diet to help fight oxidizing agents and free radicals from the outside, and to maintain toxins from our internal processes, as well. Antioxidants help us in the fight against oxidative stress, and play a role in prevention of many health issues.

The term, “antioxidants,” is not truly a group of substances, but more a description of what some substances can do. While some are made internally, our best source of antioxidants is in the foods we eat. And while it is common knowledge that fruits and vegetables are a great source of powerful antioxidants, it might be surprising to learn that some common nutrients are also in this category. Some common antioxidants include:

  • Vitamin A, C and E
  • Beta-carotene
  • Lycopene
  • Lutein
  • Selenium
  • manganese
  • Flavonoids
  • Catechins
  • Polyphenols

This is only a partial list and each antioxidant has its own function, which is why nutritionists encourage people to eat a variety of healthy foods.

The Benefits of Antioxidants

Each antioxidant has a different function for various benefits, and we need a variety of them for good health. Some benefits of antioxidants include:

  • Protect Your DNA – Oxidative stress from free radical damages DNA, and as we age the ability to neutralize free radical damage lessens. This is why it becomes more important to consume foods and superfoods with antioxidants throughout adulthood.
  • Protect Brain Function – Free radical damage doesn’t stop at skin cells, they can harm or damage brain cells, too. But studies show that the antioxidants luteolin and flavonoid diosmin improve brain function while lowering oxidative stress. (1)
  • Better Eyesight – Some antioxidants protect eye health, which is important since cataracts and age-related macular degeneration (AMD) affect millions of people every year. In fact, according to the American Optometric Association, AMD is a leading cause of blindness in mature adults, yet studies by the National Eye Institute have shown that antioxidants can delay or even prevent this debilitating health problem.
  • Diabetes – People with diabetes have increased free radical activity accompanied by decreased antioxidant protection, which leads to a higher rate of oxidative damage. And while studies find no evidence that synthetic (man-made imitation) antioxidants do not provide significant protection it is widely accepted that the antioxidants found is food sources are beneficial.
  • Anti-Aging – The free radical theory of aging simply states that we age prematurely when our cells are in a state of oxidative stress. Antioxidants can protect us from the effects of free radicals and can help repair the damage. And those who exercise, endure higher levels of stress, lack fresh fruits and vegetables in their diet or who live in higher pollution areas can all benefit from consumer higher amounts of antioxidants to combat the higher risk of oxidative stress from each of these risk factors.

Sources of Antioxidants

It is generally agreed by nutritional experts that food is the best source of antioxidants. As far as supplements, synthetic (or fake) antioxidant supplements should be used with caution while supplements that contain antioxidants from whole food sources can be beneficial.

Because different foods contain different nutrients and antioxidants, consuming a wide variety of healthy foods will help you get a variety of each. The following is a list of some important antioxidants and the foods that provide them:

  • Carotenoids are antioxidants that support eye health, immunity and reduce cancer risk. Some of these foods include carrots, spinach, kale, oranges, yams and tomatoes.
  • Flavonoids can reduce the risk of certain cancers, is anti-inflammatory and protect skin. They are found in apples, grapefruits, onions, ginger, coffee and green tea.
  • Ellagic acid also reduces cancer risk as well as internal inflammation. Foods that are rich in ellagic acid include blueberries, strawberries, grapes, pomegranates, pecans and walnuts.
  • Resveratrol is mainly found in grape skins, making red wine a fun and popular antioxidant beverage for some. This antioxidant supports brain and heart health and can be found in blueberries, strawberries, pistachios and dark chocolate.
  • Glucosinolates are antioxidants found mostly in cruciferous vegetables like broccoli, cauliflower, cabbage, brussel sprouts and bok choy. They are known to support metabolic function, help with internal inflammation and even protect from cancer.

Conclusion

Making healthy and wholesome foods choice like fruits, vegetables, whole grains and legumes a focus of your meal plan can improve your health by boosting antioxidant levels. And a healthy diet provides more energy and immune support so you can enjoy life without health issues. When you cannot get enough antioxidants in your diet, consider supplementing with whole food sources to maintain balance in your diet and health.

 

References:

1 Yoo DY, Choi JH, Kim W, et al. Effects of luteolin on spatial memory, cell proliferation, and neuroblast differentiation in the hippocampal dentate gyrus in a scopolamine-induced amnesia model. Neurol Res. 2013;35(8):813-820. doi:10.1179/1743132813Y.0000000217

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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Zinc and Why it is Important for Health

Zinc and Why it is Important for Health

Zinc and Why it is Important for Health

Why zinc? Our bodies have a line of defense against bacteria, virus and other pathogens known as the immune system. Having immunity against microorganisms that can harm us depends upon whether our lifestyles support health or work against us. When in a weakened state, we become more susceptible to microorganisms that can make us sick.

But, just like any other bodily system, the immune system can be supported with a healthy lifestyle and superior nutrition, allowing it to function at its best. And when we fall short, zinc may be one way to help support the immune system.

What is Zinc?

Zinc is a nutrient that the body needs to function properly and is classified as an essential mineral or essential trace element. This means it is essential we get this particular mineral from our diet, through nutritious food sources. And while many foods are touted for their nutritional content, it pays to be choosey because highly processed, fried foods and foods cooked at high temperatures may naturally lose their mineral content.

Zinc in Your Diet

The Recommended Dietary Allowance (RDA) of zinc is 8 mg for adult females and 11 mg for adult males, with certain groups such as pregnant women, requiring slightly more. Luckily you can get zinc from a variety of food sources including:

  • Oysters
  • Red meat
  • Poultry
  • Shellfish
  • Beans
  • Fortified breakfast cereals
  • Fortified bread

Oysters come in at the highest amount of zinc with 74 mg per serving. The next highest is beef chuck roast at 7 mg per serving, with all the other foods being significantly less. The trick to zinc intake is to get a steady amount into your daily diet; a task that proves to be more difficult than it seems.

Most people do not consume oysters on a daily basis, while others may be vegetarians or vegans, making it a little more challenging to get the RDA of this all-important mineral. At the same time, foods such as fortified cereals or breads contain synthetic zinc, yet not all of these are digestible. For example, zinc oxide comes back with mixed study results, while other forms like zinc gluconate are merely a chemical substitute for the true mineral. But plant-based forms of zinc may be the most absorbable as it is in a more natural state.

Zinc and Your Body

Zinc plays many roles in our health and is found in every cell of the body. It is required for healthy digestion and metabolism, nerve function, skin health and even protein production. It plays a role in cell growth and division and most importantly for many people today, it supports immune function.

The role that zinc plays in immunity is one reason why many throat lozenges and over-the-counter cold remedies contain this important element. While many studies have been done, a 1998 review of these suggested that zinc was indeed helpful for reducing the severity and duration of cold symptoms.

Chronic internal inflammation is a problem for many people with busy lifestyles, and results from risk factors like stress, poor diet, certain medications and sedentary lifestyles. Surprisingly, older adults who used zinc supplements were able to reduce inflammatory markers, one of the only ways to measure the risk of chronic inflammation. (1) This may be why zinc also seems to be an effective mineral to support immune health since inflammation has an effect on immunity.

Zinc Deficiency

Some people are deficient in zinc because either their diet does not include zinc rich foods or digestive issues inhibit absorption of the mineral. Pregnant women, older adults and women who are breastfeeding are at the highest risk of zinc deficiency. And for those who breastfeed, a zinc deficiency may pass to the nursing infant.

Some researchers find that zinc deficiency is prevalent in populations of low animal protein consumption and increased cereal consumption. (2) Vegans and vegetarians have lower levels of zinc because their diets lack meat and fish. But adding to the problem is that while they may eat more mineral-rich beans than non-vegetarians, phytates in beans, legumes, nuts and seeds can impair digestion and make it difficult to absorb the small amounts of zinc that they do consume. Soaking these foods before consuming them may help lessen this problem.

Others who may be at risk for zinc deficiency include those with Chrohn’s disease, ulcerative colitis and alcohol addiction because they may not sufficiently absorb zinc from their diet. Also, at risk are those with pancreatic disease, celiac disease, diabetes or chronic liver disease. Signs of zinc deficiency includes the following:

  • Hair loss
  • Loss of appetite
  • Poor immunity
  • Eye and skin lesions
  • Slow wound healing

Zinc Supplements

Many people use zinc supplements to enhance their diets, especially if they have one of the above risk factors such as digestive problems. Supplementation is also popular during cold and flu season as a natural way to support the immune system. But be wary of zinc in many over-the-counter throat lozenges or syrups as it may be a form that is difficult for the body to use.

For best absorption, zinc supplements are most effective when taken within two hours after a meal and in liquid form. And if you are using it to ward of a cold or flu, enhanced supplements that include a plant-based form of zinc along with vitamin C and herbs like elderberry may offer additional immune support.

Conclusion

In today’s world of uncertainty, stress becomes the norm, wreaking havoc on digestion and our immune systems, while superbugs seem to be more prominent. Doing all you can to support your body can help you stay strong and better protect you from harmful pathogens. Support your health with a wholesome diet, daily exercise, rest and supplementation when you need to ensure you stay healthy through any season.

References:

1 Bao B, Prasad AS, Beck FW, et al. Zinc decreases C-reactive protein, lipid peroxidation, and inflammatory cytokines in elderly subjects: a potential implication of zinc as an atheroprotective agent. Am J Clin Nutr. 2010;91(6):1634–1641. doi:10.3945/ajcn.2009.28836

2 Roohani N, Hurrell R, Kelishadi R, Schulin R. Zinc and its importance for human health: An integrative review. J Res Med Sci. 2013;18(2):144–157.

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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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6 Healthy Ways to Stay Stress-Free During COVID-19

Staying healthy during stressful Covid-19 crisis

The reality of the world we live in has changed drastically in the last 90 days. And learning how to adjust to a new way of life can be overwhelming and stressful.  The Coronavirus looms heavy on our minds, and it’s important to keep stress levels under control…for our own health.

Here are some tips to navigate the quarantine way of life and remain sane throughout times of uncertainty:

1. Start New Hobbies

Keeping busy during quarantine and isolation requires some creativity. It can be easy to binge-watch Netflix to distract yourself. But the truth is, if you don’t take the time to keep your mind-muscle moving, you may face depression, weight gain, and other adverse health effects.

Take this time-out to start that new hobby you’ve been meaning to start, or even think about how you can implement a career change.

While the pandemic has halted life and has many negative effects on our lives, it’s also a time to reset and pivot, if it’s been on your mind.

2. Enjoy The Great Outdoors

Many states are advocating for outdoor activities like hikes, biking, or dog walking. If your local park remains open, take advantage of it and get some steps in to keep your body moving and get some fresh air into your lungs.

Just remember, social distancing (physically) will help prevent the spread of the virus, so if you see others enjoying nature, make sure to stay a safe distance from one another.

According to the Centers for Disease Control and Prevention (CDC), “Limiting face-to-face contact with others is the best way to reduce the spread of coronavirus disease 2019 (COVID-19).”

With that being said, a friendly wave and a nod will do for now.

3. Maintain Social Contact (without violating social distancing)

It’s important to connect with loved ones while in isolation. Humans need each other, we thrive off each other, and we can support each other through uncertainty.

Even though social distancing is important physically, it’s even more important to remain connected to our loved ones.

Employ technology like Skype or Facetime to see friends and family that you cannot spend time with. Call loved ones and elderly family members who live alone…hearing your voice may lift their spirits…and yours.

4. Disconnect from Social Media

Even though keeping up with the latest headlines is important, it’s also important to not allow yourself to get carried away by alarmists, conspiracy theorists, and negative news.

Try to set a daily limit for social media and news information, the rest of your day can be spent on speaking directly (over the phone) to loved ones, spending time outdoors, or working on your new hobby.

5. Savor Alone Time

If you live in a household that’s full of activity, and family members, it can start to feel a tad stuffy. So instead of needing social contact, you may find that you need alone time to recharge.

So, allow yourself time to simply be alone.

It’s ok to need a time-out from a fast and busy household, not everyone gets their energy from being with others.

6. Start Eating Well

Or continue to eat well.

In order for your body to take on the new stressors of the pandemic, it needs to stay healthy—not only to cope with stress but also to keep your immune system in tip-top shape.

If you’re prone to emotional eating and bingeing, the stress of the pandemic can make healthy choices more difficult. To combat a couch-potato session, eat your meals at the kitchen table, with the television turned off.

Be mindful of each bite you take and allow your body time to digest food. You’ll find that you feel full much sooner than you thought.

In fact, if you’ve been meaning to change your diet, now’s the perfect time to simplify and eat whole foods.

Instead of takeout, for example, start cooking for yourself.

There’s no better time to kick poor eating habits to the curb than now.

7. Add Vitamins and Minerals to Your Daily Routine

Speaking of eating well, and boosting immunity, make sure you’re getting enough vitamins and minerals from your diet, and if there’s a deficit, take some time to research and order supplements that will help bolster your health.

Supporting your immune system and overall wellness will not only benefit you physically but also mentally.

Because when you’re body feels good your mind feels good as well.

As we navigate this new world, we have choices to make. Choices that can affect our mental health, the health of our bodies, and the health of our loved ones.

So the good news is, there will be some good to come out of the COVID-19 crisis.

Through the negativity, take time to listen to your body, simplify your life, and tend to your needs. Doing so will make it easier to minimize the stress involved with maneuvering the pandemic, and seeing the light at the end of the tunnel.

Balanced Health Supplements During Stressful Times

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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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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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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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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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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.

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

147 in stock

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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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Adding Super Foods to Your Daily Routine

super foods macro greens with healthy benefits

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

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/