by Lovena Suson | May 8, 2021 | Health & Fitness
Natural Methods That Boost Your Immune System
You depend on your immune system to fight off foreign substances that could make you sick. It will even help you recover if any of these contaminants attack your body.
A healthy lifestyle strengthens your body’s defense network. As a result, you catch fewer colds and reduce your risk for many serious health conditions. Try these natural methods to boost your immune system and enjoy better health.
Foods and Eating Habits That Boost Your Immune System
1. Fill up half your plate with fruits and vegetables. Antioxidants are what superfoods are all about. They help prevent and repair cell damage. Eating a variety of colorful fruits and vegetables is the best way to meet your requirements for important nutrients. Most significant are beta-carotene, vitamin C, and vitamin E.
2. Get enough zinc and selenium. Two other important antioxidants are zinc and selenium. Good sources for zinc include seafood, beans, red meat, poultry, whole grains, nuts, and dairy products. Selenium is also found in many foods like beef, poultry, tuna, and whole grains.
3. Watch your calories. Studies show that being overweight can depress your immune system. Excess fat cells are linked to chronic inflammation and decreased production of antibodies. Maintaining a healthy body weight can help fend off diabetes, heart disease, and other threats.
4. Limit sugars and fats. Diets high in sugar and saturated fats make your white blood cells less effective in guarding against bacteria. Stick to sensible portions of healthy fats like olive oil and cut back on soft drinks.
Helpful Lifestyle Changes
1. Reduce stress. Chronic stress bombards your body with hormones like cortisol and adrenaline that interfere with your immune system. Find relaxation techniques that work for you like meditation or massage.
2. Get adequate sleep and rest. Most adults need seven to eight hours of sleep each night to keep their immune functions in top shape. As much as possible, go to bed and get up at the same time every day.
3.Indulge in healthy pleasures. During exercise and enjoyable activities, your brain releases chemicals that reinforce good feelings. As a result, this helps triggers the production of IGA proteins that boost your natural defenses.
4. Cultivate friendships. Social connections are essential to our physical health. The quality of friendships is more important than the quantity, so focus on whatever arrangements make you feel loved.
5. Engage in regular exercise. People who exercise regularly produce more leukocyte cells. Furthermore, they have a better chance of avoiding infection. Moderate exercise is all it takes, so go for a walk for a half-hour at least three days a week.
6. Drink alcohol in moderation. Repairing the damage from heavy drinking can weaken your immune system. As a result, you are more likely to succumb to any bug that’s going around. Play it safe by sticking to a daily maximum of two drinks for men and one for women.
7. Consider herbal treatments. Medical experts caution that further research is needed, but people have been using herbs for centuries to promote good health. Work with an experienced practitioner. Check references carefully and tell your doctor about any products you decide to take.
8. Observe good handwashing habits.. The benefits of frequent and thorough hand washing are indisputable. Use soap and water or hand sanitizers to reduce the risk of infection for yourself and others.
Take care of yourself so your immune system. By doing so, can focus on unwanted invaders like germs and viruses. Simple steps like eating right and reducing stress will pay off in fewer sick days. It may even extend your life by reducing your risk for cancer and other serious conditions. Add some of these immune-strengthening strategies to your life today.
by Lovena Suson | Apr 11, 2021 | Healthy Eating
Healthier Eating on a Diabetic Diet
If you have been recently been diagnosed with type II diabetes, it’s vital to your health to adjust your habits to meet your new dietary requirements.
As someone living with type II diabetes, your main concern is to maintain regular blood glucose levels, while concurrently maintaining a healthy weight. Fortunately, both can be properly monitored and developed easily by a few simple changes to your current habits.
Follow these suggestions to help you make the adjustments and guide you in the right direction:
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1. Pay attention to the pan. The point of using oil or butter when cooking is to lubricate your pan rather than enhancing the taste of your dish. Therefore, consider opting for a non-stick spray rather than fatty butter, or even substitute butter (such as I Can’t Believe It’s Not Butter) in order to lubricate your pan.
• Non-stick cooking spray has very few calories. Plus, you can actually control the number of calories added to your dish. The calories are controlled by the number of seconds you hold down the nozzle. If you hold the nozzle for the minimum recommended time, you can get as little as just one calorie!
2. Eat frequently. In order to maintain a normal level of blood glucose, it’s important to eat several smaller meals throughout the day in lieu of three large meals. If possible, eat a small meal every three hours.
• The secret to successfully implementing this tip is to always keep something on hand. A meal can be anything from a fruit shake or banana to a granola bar. As long as you have something nutritious, somewhat filling, and portable on hand, you’ll be worry-free.
• You’ll be able to better maintain your weight if your meals have a sense of consistency in the quality of ingredients. So, keep calories, health, and nutrition in mind when selecting your meals.
• Plan your meals ahead of time. Pack yourself a healthy lunch for work before bed each night and then simply grab and go. You may want to keep a bag of unsweetened dried fruit in your car or a granola bar on your desk as well.
3. Be mindful. Being diagnosed with type II diabetes needn’t signify the end of your culinary adventures. Portion and quality control are essential aspects of adapting your diet. You can still have tasty foods; however, you’ll just need to keep a watchful eye on exactly what and how much food you consume.
• Step away from the table before you’re “Thanksgiving full.” You know you’ve had enough when you feel satisfied and are no longer hungry. If you find yourself in a nearly comatose state, it’s a sign to eat less next time.
• Not only is it important to eat within your capacity at every meal, but it’s also important to be mindful of the quality of food you’re eating.
IMPORTANT TIP: Fill 50% of your plate with vegetables, 25% with starch, and the remaining 25% with protein. This formula leads to a balanced meal every time.
If you have diabetes, you have less wiggle room in your diet than someone without diabetes. Maintaining an unhealthy diet can lead to severe health complications, some of which can lead to death or limited mobility. It is critical that you make healthy choices with your foods.
Maintaining healthy eating habits to help manage diabetes isn’t difficult. It does require complete adherence. Little steps go a long way toward keeping your diet healthy.
Small adjustments, such as planning your meals ahead of time, eating small but frequent meals, eliminating fatty foods, and eating more healthy foods make a big difference that can lead you to greater health.
by Lovena Suson | Apr 8, 2021 | Pain Management
Do You Struggle with Stiff Joints? 13 Ways to Find Relief
Young and old, joint stiffness seems to plague us all. No matter how intense or sedentary our activities may be, we all experience it at some point.
Do your hips and knees feel stiff when you wake up in the morning? Do you struggle to stand up after watching a long movie? There are several reasons why prolonged inactivity may cause such symptoms.
One of the most common reason is arthritis. You may have osteoarthritis, which affects many older adults as the result of the joints experiencing years of ordinary wear and tear. If you’re younger, you may have rheumatoid arthritis or related conditions involving your immune system.
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Duration can be a simple way to distinguish between the two. Stiffness related to osteoarthritis typically eases up in about 15 minutes or less while symptoms of rheumatoid arthritis tend to last much longer.
Whatever the cause, morning stiffness can usually be eliminated or reduced. Try these strategies for finding relief.
Medical Treatment for Morning Stiffness:
- See your doctor. Your doctor will perform blood tests and examine your joints to make a diagnosis. They will also ask you about your medical history because genetics and injuries could increase your risk for arthritis.
- Consult a specialist. You may be referred to a rheumatologist. They are specialists in autoimmune conditions who can help you to develop a treatment plan.
- Take medication. There are many over-the-counter and prescription drugs to help relieve arthritis pain. Depending on your diagnosis, anti-rheumatic drugs may also be an option.
- Get referred to physical therapy. Learning to move safely without damaging your joints can make you more comfortable and independent. A physical therapist will provide exercises to help you with daily activities.
Some approaches that a physical therapist may use include therapeutic exercises, manual therapeutics that can include joint mobilization to regain joint motion, soft tissue mobilization to release muscle tightness that can hinder movement, or relieve muscle spasms. A physical therapist also has an arsenal of modalities for pain relief. This can be ultrasound, electrotherapeutic point stimulation, low-level laser or phototherapy, Kinesiotaping (or KT Taping), and much more. Consult with a therapist. You can always get a referral from your primary physician, rheumatologist, neurologist, or internist. Nowadays you can also get a referral from a Nurse practitioner or a physician assistant. Check with your insurance.
Home Remedies for Morning Stiffness:
- Lose weight. Excess pounds strain your joints, as well as your heart. Lighten up with healthy eating and regular exercise.
- Build strength. While it’s impossible to replace the cartilage you lose with age, you can increase your muscle mass. Lift weights or do floor exercises that use your body weight for resistance. Strong muscles give your joints extra support.
- Increase flexibility. Safe stretching fights stiffness too by loosening tendons that naturally tighten when you sleep or sit still. Practice yoga or do leg and arm stretches while you watch TV.
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- Change your diet. There’s little evidence to support claims about expensive supplements and miracle foods that cure arthritis. On the other hand, a diet low in processed foods and rich in nutrients limits inflammation. Eat more fatty fish, nuts, green vegetables, and cherries.
- Sleep well. Adequate rest is essential for healing. Go to bed and wake up on a regular schedule. Darken your bedroom and block out background noise with a fan or white noise machine.
- Manage stress. Chronic tension can aggravate arthritis and any mental or physical condition. Relax with gentle music, meditation, or a warm bath.
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- Apply heat. For pain relief without drugs, apply a warm compress to your sore hips or shoulders. Long-standing injuries usually respond more successfully to heat while ice is recommended for the first couple of days after a new event.
- Keep moving. Prevention is a sound strategy. As the saying goes, “An ounce of prevention is better than a pound of cure!”. When possible, take frequent breaks when you know you’ll be stuck in one place for a while. Shift your sleep position during the night and walk around while you’re on the phone.
Taking care of your joints will help you to sleep more restfully at night and move more comfortably in the morning and throughout the day. Maintain a healthy weight, avoid fatigue, and talk with your doctor if you need more assistance.
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by Lovena Suson | Mar 26, 2021 | Health & Fitness
Switch on Your Natural Fat-Burning Machine, Your body!
Who would have known? Our body is capable of being a fat-burning machine! You just have to turn on the switch!
If you want to drop some pounds or hold off the middle-age spread, there are easy ways to help your body burn fat. Simple lifestyle changes can transform your body into a fat-burning machine. Speed up your metabolism by adjusting the way you eat, exercise, and even sleep.
Eating to Burn Fat
1. Consume fewer calories. Weight gain is usually caused by eating more calories than you burn. You’ll save yourself a lot of money and frustration by accepting this simple truth.
Your metabolism naturally slows down with age so over time you need to eat less and exercise more to avoid storing fat.
2. Eat breakfast. Most busy people skip breakfast. You need that boost to jumpstart your day! You can still enjoy a hearty breakfast. Your metabolism slows down while you sleep so get it going again with a healthy feast. Oatmeal with cinnamon or fruit yogurt and granola are both excellent breakfast choices.
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3. Eat frequently. Eating often also speeds up your metabolism. Replace the usual 3 big meals per day with 4 or 5 smaller meals and snacks. Enjoy whole grains, fruits and vegetables, and lean proteins. As an added benefit, you’ll feel full much of the time so it’s easier to resist junk food.
4. Drink alcohol in moderation. Alcohol is a depressant that slows down your central nervous system. You can still drink a glass of wine with dinner if you balance it out with lots of water. Water aids digestion and gives your metabolism another modest boost.
5. Be smart about using supplements. You’ve probably seen advertisements for expensive fat loss supplements. Many of these products produce no significant effects or contain caffeine that can make you jittery. Supplement claims are not evaluated by the FDA, so be careful and let your physician know about any supplements you take.
Exercising to Burn Fat
6. Build up your muscle mass. Even seniors can increase their muscle mass with weight training. It’s worthwhile because a pound of muscle burns more calories than a pound of fat. If you’re new to weight training, start off gradually to avoid injury.
· If you prefer other activities, you can get similar benefits from movements that use your own bodyweight for resistance like push-ups, crunches, and Pilates. Yoga and Tai Chi is also a good choice.
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7. Vary your routine. Your body adapts to any familiar activity so you use up fewer calories over time. Cross-training will stimulate your body’s metabolism. Get off the treadmill and take a dance class from time to time.
8. Do interval training. Interval training is another proven strategy for burning more fat. Break up your morning jog with a few sprints. Jump rope for a couple of minutes during low-impact aerobics. This way you train both your aerobic and anaerobic energy systems so you lose more calories from fat.
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Other Lifestyle Tips For Burning Fat
9. Sleep in a cool room. Get a full night’s sleep in a cool room. Your body processes calories more efficiently when it gets 6 to 8 hours of slumber. Studies show that room temperatures of about 60 to 65 degrees can help you fall asleep faster and burn more calories per hour.
10. Start fidgeting. On average, people who fidget are thinner than those who don’t. As long as you’re not distracting others, swing your leg and shift around. Even better, get up during TV commercials to do some lunges and take the stairs whenever you can.
11. See your doctor. If you need more help, talk with your doctor. Testing and treatment are available for many conditions that make it harder to lose weight such as hypothyroidism. Your doctor can also advise you on dieting and exercising safely.
Daily activities can trigger your body to burn fat more effectively. With these simple lifestyle choices, you can reduce your body fat and stay lean and healthy for life!
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