Supercharge Your Body: Unlock the Secrets to a Healthier, Stronger You Are you ready to take control of your health and boost your immune system? In "Supercharge Your Body," you'll discover how interconnected our wellbeing is with the function of our immune system. Your daily choices — from what you eat to how well you sleep — play a pivotal role in maintaining your health. This essential guide not only explains the science behind immunity but also lays out a comprehensive, easy-to-follow plan to enhance your life. Imagine a life where you're less susceptible to illnesses, where you can manage stress effectively, and enjoy more vitality. By adopting the practices within this eBook, you will: Integrate nutrient-rich foods into your diet to fortify your immune defenses. Learn the best strategies for stress management to protect your body from the harmful effects of stress. Enhance your physical health through targeted exercises and detoxification. Utilize natural supplements and essential oils to boost your immune system Don't wait to make a change — your health is in your hands! With "Supercharge Your Body," you'll get a practical 21-day plan, delightful recipes, and smart tips to kickstart your journey to a stronger immune system and a healthier you. Start transforming your life today with each page you turn! Incorporating a range of vital topics covered over ten engaging chapters, this eBook is your ultimate guide to living a healthier life, every day.
It sucks to be sidelined by illness. Luckily there are several lifestyle factors that can majorly boost our immune system and protect us from infection. Read on to discover how you can protect yourself in 2024!
Many neurological disorders are often overlooked—and some are hard to understand. What more, there are very few mainstream solutions or options for helping or treating some of them, especially the most misunderstood ones. Plenty of research has explored the workings behind anxiety, stress, and de
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Did you know that “endocrine disruptors” are a common ingredient in many household and frequently used products? An endocrine disruptor is a chemical that disrupts your endocrine system, which is responsible for hormones that regulate your reproduction, immune system, brain, development and more.
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Amidst the worldwide coronavirus pandemic, the natural next step is understanding how to boost your immune system to keep yourself, your family and everyone else healthy. This article discusses the ten best nutrients for immune system function, which are particularly urgent right now.
While most people adopt healthy behaviors when they are sick, you can create a lifestyle to sustain your health and improve your immunity. Increasing our understanding of how our immune system works and what you can do to boost your body’s immunity is key to succeeding in fighting sicknesses. We are more likely to adopt healthier habits, but we are also more likely to change our lifestyle if we know what can sustain health. We will provide you various steps that you can implement today to strengthen your immunity. We will explore the basics of our immune system, then discuss the importance of adopting a healthy lifestyle and identify the foods you can add to your meal that will help you avoid sickness. We will then provide you with recommendations to manage your stress and increase your exercises while removing the toxins in your body. This guide will conclude with concrete medicines, recipes, and a 21-day plan that can help you put all that you've learned into practice.
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Explore the amazing world of superfoods, which are nutritional wonders that offer a concentrated dose of essential nutrients, antioxidants, and vitamins crucial for optimal health. Learn why incorporating superfoods into your daily diet is vital, supporting your immune system, heart health, and overall well-being.
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A robust immune system is your body's military defense, always on high alert, ready to fight off any invading bacteria, viruses, and disease-causing organisms. As much as we try to keep our immune system strong and healthy, some foods can weaken and put us at risk for illnesses. Here are the 15 worst foods for your immune system.
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Many people know that too much sugar is bad. But do you really know the details of the effects of sugar on the brain and body? You may be surprised to see what sweeteners really do to you... You start off your day with a cup of coffee and 2 teaspoons of sugar. You eat
Health and fitness
Is it possible to boost your immune system and lose weight at the same time? Are they even correlated? Find all the answers below!
Finding the right foods to boost your immune system can be a little overwhelming due to the fact that there are so many claims being made all over the internet as to what can help. But there is no need to feel defeated because today I'm sharing the top 10 foods to boost your immune system. Oh and PS - 5 foods to avoid. It's time to get your immune system in tip-top shape.
Man, it's being talked about everywhere. How many of you are starting to get a wee bit concerned? Well, word to the wise, the worst thing you can do is STRESS yourself over it. It's wreaks havoc on the immune system and that is the one thing you want stronger than ever.. BOOSTING the IMMUNE SYSTEM
Winter is the season of never-ending colds and flus. I know how it is to have back to back colds that jump from kid to kid in your home. It can feel impossible to make plans with family or friends because you’re fearful of getting them sick. However, it’s not completely out of your control. There are many different ways that you can strengthen your family’s immune system and arm yourself to be more resilient. We know that our diet has a huge impact on our immune function alongside our health as a whole, so a logical place to start is with the foods you’re consuming. Focusing on a whole food diet, including primarily unprocessed foods is very important, especially in peak cold and flu season. Exercise, the amount of water we drink, and our stress levels also have huge impacts on our immune health. If you need some simple tips to keep your body strong this season (and all year long!), you’re in the right place. Here’s where to start: Reduce Sugar The first and easiest way to give your immune system a boost is to reduce your sugar intake. Studies have shown that your white blood cells are not able to fight off infections as easily when they’re inundated with high amounts of sugar. In diabetics, having high blood sugar is linked to immune system malfunctioning and can cause infection. While the immune system needs glucose (sugar) to function properly, excessive amounts lead to pro-inflammatory cytokines production, which is a fancy way of saying cells that cause inflammation in your body (and therefore ruin immune functioning). To put all of this in perspective, a cupcake has around 45 grams of sugar. Thinking back to your most recent holiday or birthday event, how many treats did you eat on average? The American Heart Association recommends less than 36 grams of sugar a day for men and less than 24 grams a day for women. Those numbers might feel intimidating, but don’t let it get to you. Enjoy your treats in moderation. The key is to focus on your overall health, not just a single day. This may look like cutting sugars in the week leading up to an event or occasion where you know you may consume high amounts of treats. It may also look like choosing low sugar hot chocolate for your nighttime sipping (check out our recipe!), or going for the plain yogurt with fresh fruit rather than the sweetened strawberry yogurt for your breakfast. For your kids, be sure to pay attention to labels and look for hidden sugars. Oftentimes “fruit juice concentrate” is used to add sugar to kids’ drinks and snacks while keeping the label that claims “no added sugar.” Plus, watch out for added sugars in packaged foods like pasta sauce, jelly, or peanut butter. Increase Fruits and Vegetables Upping your fruit and vegetable intake increases the amount of bioavailable nutrients that are essential for immune functioning. Vitamin A, commonly found in carrots, sweet potatoes, and red peppers, is known for its ability to help with eye sight, but its effects on the immune system are equally important. These compounds impact immune function and cell growth, which are both essential for fighting off viruses and bacteria. Fruits and vegetables also have antioxidant properties which help alleviate the body of oxidative stress, and allow for better immune functioning. Beta-Carotene is another important nutrient found in leafy greens and sweet potatoes that increases the amount of disease fighting cells in the body. Are you eager to add more of these to your diet yet? Adding more fruits and vegetables to your meals doesn’t have to be complicated. During your next dinner, try replacing one of your rolls with an extra serving of vegetables. If you like smoothies even in cold weather, adding frozen kale or spinach to it can increase your veggies without you even noticing. This lasagna recipe is packed with spinach and is the perfect dish to bring to your next potluck. Bonus, your kids will LOVE it. Another great way to increase fruit intake in kids is to try freeze some dried fruit for a special treat or add things like shredded carrots to pancake or muffin mix. Making a yummy dip can also keep kids eating vegetables. Increase Fiber and Improve Gut Health Fiber is one of the most overlooked yet incredibly important components to our diet. Studies show that a fiber rich diet early in life can help the immune system fight infections throughout life. Dietary fiber, probiotics, and probiotics are all essential to help our bodies function to their full potential. These parts of our diet control our gut health which has a huge impact on our immune system. Research has been growing about gut health and its function alongside our immune systems. The “good” bacteria that are present in the gut are actually key to fighting off viruses and “bad” bacteria that enters the body. There are a number of ways that our gut health is influenced by our habits and diet. Taking antibiotics can kill the good bacteria in your digestive system and throw off your whole immune system. In general, it’s best not to hop on over to urgent care and get antibiotics every time your kid comes home with a cold. You actually could be harming their immune systems by flooding them with unnecessary antibiotics that will affect their future gut health. Some easy ways to increase fiber is just as simple as adding fruits and vegetables, as these are both very high in fibers. Another great way to help your gut health is to eat more plain yogurt that has millions of live and active cultures—be sure to look for yogurt with low sugars though. There are also over the counter pre- and probiotics that are available if you find yourself struggling to add more through your diet. Limit Alcohol Heavy drinking is associated with increased bacterial and viral infections. Alcohol affects the cells in our body and can hinder immune functioning, so it’s best to avoid these drinks if you’re trying to stay healthy. One example of this is the way that alcohol disturbs immune cells and special hairs in the lungs that are designed to clear pathogens and other foreign particles from the airway. It also can affect our gut health, which as we just learned, is vital to immune function. While you might not want to cut alcohol out of your life altogether, try to say no to that second glass of wine at dinner and do your best to avoid mixed (sugary!) drinks. Exercise (in the Sun!) Studies show that exercise plays a huge role in our overall health, but it also offers up tons of benefits to our immune system specifically. Exercise can regulate the way that immune cells grow and function in our body. Our immune system is essentially triggered and bolstered when we exercise, so a consistent regimen can reduce the risk of certain illnesses. Vitamin D is another essential component to our immune functioning. Deficiency in Vitamin D is linked to immunosuppression and increased bacterial infections. It’s estimated that around 41% of Americans are deficient in Vitamin D, making this a huge part of illness in the U.S. The recommended daily amount of Vitamin D is 600 IU, which can be met through a mix of diet and sunshine. Deficiency in Vitamin D can also lead to problems with the absorption of different vitamins and minerals that are key for immune functioning. While there are many foods that contain Vitamin D, the most bioavailable form of Vitamin D actually comes from the sun. An easy way to incorporate more exercise into your life while reaping the benefits from the sun is to invite your family out for a hike or walk after lunch. Volunteer to watch your kids outside while they play football or answer some emails while sitting on your back patio. Small changes like this add up! Get Quality Sleep and Try to Avoid Stress Quality of sleep and its relation to immune system functioning is pretty easy to see in your life. It seems like every time you get less than your normal night of sleep, you wake up with a running nose or achey body. Our bodies need rest in order to repair cells and prevent and heal from illness. When we do not get enough sleep, we cause our immune cells to struggle to reproduce and function they way that they should. Chronic lack of sleep is also linked to certain illnesses such as obesity, diabetes, and cardiovascular disease. These will ultimately impact your immune system too! Research shows that increased stress also leads to a weakened immune system. When our bodies are in crisis mode or under high pressure our essential functions are put off to protect other areas and immune functioning is weakened. I know there are an array of factors that can make it difficult to sleep—whether you tend to stay up late finishing work or wake up every other hour to take care of a newborn. If you need extra support in the sleep department, I have a whole post on improving your Z’s that can be found here. Remember to power down your electronic devices an hour before bed and avoid sleep aids. Getting the proper amount of sleep will also help you reduce stress so it’s a win-win. The winter season doesn’t have to be a stressful time riddled with illness. By making a few simple changes to your diet and lifestyle, you can give your whole family the immune system boost needed to keep your days joyful.
