Setting Achievable New Year’s Resolutions for 2021

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2020 was unlike any other, so it’s not surprising if your New Year’s resolutions for 2021 look a bit different. With the unexpected challenges we’ve endured throughout the last ten months, you may feel anxious or stressed as you approach the new year. And while it’s easy to focus your energy on self-improvement — making promises to work out, eat healthier, and be more productive in the new year — it’s important to give yourself some grace. Here are three tips to setting achievable New Year’s resolutions for 2021:

Tip #1: Start small

If nothing else, 2020 taught us how important it is to live a healthy lifestyle. But before you start jotting down a list of fitness and nutrition to do’s, think about what kinds of intentions you want to set and start small. For instance, if your goal is to run a marathon, consider committing instead to walking or jogging one mile per day, then working your way up without the pressure of racing on a specific date. That way, you won’t burn yourself out or get discouraged too quickly. If you want to go vegan, try incorporating meatless Mondays into your routine, then perhaps moving to a vegetarian diet before making the jump to vegan. The same is true for things we want to stop doing in our daily life— perhaps smoking or consuming alcohol. Quitting cold turkey can sometimes have the opposite effect in terms of success, causing you to bounce back to old habits when it gets overwhelming. To avoid this, cut back slowly with small changes like only drinking on weekends. You may also benefit from a natural detox to hit your body’s reset button.

Tip #2: Be present

In times of distress, we often look for distractions to shift our focus from what’s actually going on in our daily lives. Particularly in 2020, you may have found your phone usage increased, or that you feel less productive, even though technically you have more time at home than ever before. Whether it’s putting a halt to the endless scrolling on your phone every morning or introducing a mindfulness practice of yoga and meditation, focusing on the present moment lowers stress hormones. And when we feel less stressed, we sleep better, have improved memory, and experience less health problems down the road.

Tip #3: Make adjustments

You may have started with a specific goal, but later realized it wasn’t realistic. It’s never too late to change your resolutions, so cut yourself some slack and start fresh. Perhaps your original plan was to train for a marathon, later realizing you don’t like running. The best way to succeed at a movement-focused goal is to find something you can enjoy doing. So if it’s not running, you may try an online HIIT, dance, or yoga class. And if exercise doesn’t turn out to be your focus for the new year, shift to something else you can control, like swapping out toxic products around your home — from skincare to cleaning supplies.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

Concerned About Your Vitamin and Nutrient Intake? Here Are 6 Supplements That Can Help

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Even the healthiest of diets can lack the vitamins and nutrients your body needs. And as we age, it becomes more important to get the right amount. That’s what makes supplements so beneficial. But as you navigate the flu season amid the COVID-19 pandemic, it can be difficult to know which to prioritize. What brands are reliable? What dosage should you take? How do you avoid added fillers and harmful ingredients?

Before you head to the store — whether it be online or in-person — read through our list of recommendations to guide you along the way. As always, consult with your primary care physician or nutritionist before starting a new supplement. Above all else, it’s important to choose supplements with safe ingredients.

Supplement #1: Vitamin D

One of the key ways to build and maintain healthy bones lies in our bodies ability to absorb calcium, which isn’t easy without vitamin D. While it may seem like we get plenty of exposure to vitamin D through sunlight, it’s actually one of the most common deficiencies in the world. Among its many benefits, vitamin D supports your immune system, which has never been more important.

Supplement #2: Vitamin K2

Unfamiliar with vitamin K2? You’re not alone. Like vitamin D, this nutrient can play a role in maintaining strong bones by metabolizing calcium. Beyond that though, it is a key component in preventing blood clots and improving your heart health.

Supplement #3: Probiotics

Do you experience gastrointestinal symptoms like bloating, gas, constipation or diarrhea? Evaluating your gut may help you find the root problem. Probiotics are a great way to balance the bacteria in your digestive tract and are especially important if you struggle with any of the symptoms mentioned above. Some brands of yogurt and kombucha have added probiotics to their list of ingredients, but if you don’t consume these products on a daily basis, a supplement may be helpful. Probiotics also support your immune system, helping you fight off illnesses quicker.

Supplement #4: Fish Oil

Unless you eat foods like salmon or tuna a couple of times a week, you likely aren’t getting enough omega-3 fatty acids in your diet. One of the many benefits of taking a fish oil supplement is its ability to reduce the risk of heart disease or manage the symptoms if you’ve already been diagnosed. In addition, it can aid in managing depression, Alzheimer’s, high cholesterol, and even arthritis.

Supplement #5: Turmeric/curcumin

The famous spice that gives curry its yellow coloring isn’t just flavorful. The power of this herb has the potential to prevent issues like heart disease and Alzheimer’s. And when added to your daily routine, it serves as an antioxidant that can reduce inflammation. So as we head into the winter months when inflammation in the body is typically high, a turmeric supplement can do just the trick.

Supplement #6: Coenzyme Q10/Ubiquinol

Like many nutrients, our bodies naturally produce Coenzyme Q10, which acts as an antioxidant. But as we age, it’s common for these levels to decrease. It may not be a quick fix, but taking this supplement over time can help with fatigue by replenishing cellular energy. It also has the potential to improve diabetes and reduce migraines. 

If you’re over the age of 50, there are several other supplements you may want to consider taking. Always consult with your primary care physician or nutritionist with any questions before starting a new supplement.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

3 Tips to Improve Your Gut Health and Feel Your Best

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Bloating. Heartburn. Gas. If you’ve ever experienced digestive issues, you know how frustrating the symptoms can be. The good news is that making a few adjustments to your lifestyle can improve your gut health and get you back to feeling your best.

Tip #1: Evaluate your diet for potential food sensitivities

When it comes to gut issues, the phrase “everything in moderation” doesn’t always apply. Food sensitivities may be your body’s way of telling you something is off and eliminating certain things from your diet can make all the difference. Caffeine, gluten, alcohol, saturated fats, and processed sugar irritate the gut and can lead to symptoms like bloat, gas or cramping. These digestive problems are no fun and if left untreated can lead to a myriad of health issues. To figure out the root cause of your digestive issues, you may want to try eliminating inflammatory foods from your diet for several months.

Once you notice a change in your symptoms, slowly reintroduce one food at a time to find the culprit. It’s always beneficial to eat more anti-inflammatory foods like broccoli, kale, grapefruit, avocados, and cauliflower. Another thing we don’t always get enough of is fiber, which keeps the digestive system clean and healthy by easing bowel movements. Treat these lifestyle changes as an opportunity to kickstart healthy eating. If you need ideas, take advantage of meal delivery services or scroll through Pinterest for quick and easy recipes.

Tip #2: Manage your stress levels

There’s a reason why you may get a headache or experience high blood pressure when you’re stressed: The mind and body are incredibly connected. And the gut is no exception. The gastrointestinal tract responds to our emotions by triggering symptoms. That’s why if you feel anxious or angry, you may also feel nauseous. So how can we overcome these roadblocks to achieve optimal health?

  • •Movement and meditation are the perfect pair when it comes to lowering your stress hormones. To stay committed, add a morning meditation practice and an online yoga class into your daily schedule.
  • If you work inside an office or at home, you may start to feel confined to those four walls. Spending time outdoors can help you recharge, so make it a priority to get some steps in throughout the day or perhaps eat your lunch outside for some vitamin D.
  • Adults should aim to get 6-8 hours of sleep per night, but that’s not always manageable. Practice good sleep hygiene by removing technology from your bedroom. If you feel anxious before bed, make a cup of tea or journal to calm your mind.

Tip #3: Consult with a health care provider

If you’re on a journey to improve your gut health and feel better, getting an expert’s opinion is crucial. Your health care provider can give guidance on next steps — whether that be supplements or a more specific diet. L-glutamine, prebiotics and probiotics are just a few supplements that can support the lifestyle changes you’re already making. A professional can also help uncover underlying issues like SIBO, IBS, and leaky gut. The sooner you find out the root cause of your gut issues, the sooner you can get back to feeling your best.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

Your health guide for fall

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The typical protocol for the cold and flu season looks a little different this year. And in a COVID-19 environment, staying healthy goes beyond washing your hands and wearing a mask. There are a lot of unknowns, but one thing is certain: We need to prioritize our health and strengthen our immune systems early. Read on to learn how.

Tip #1: Eat an anti-inflammatory, nutrient-dense diet

When it comes to your health, it’s better to be proactive than reactive. Now is the time to fuel your body with foods that prevent and fight disease. Do your meals contain a balance of healthy fats, carbs and vegetables or do you typically snack throughout the day on processed foods? How often do you consume alcoholic beverages? A quick self-evaluation of your diet and lifestyle can help you focus on problem areas and find solutions. Take a look at the anti-inflammatory, nutrient-dense foods listed below to see if you’re getting the vitamins you need to support your immune system.

Vitamin A: Carrots, sweet potatoes, pumpkin and squash
Vitamin B6: Salmon, tuna, leafy greens and chickpeas
Vitamin B12: Salmon, yogurt, eggs and meat
Vitamin C: Citrus fruits, bell peppers, kale, spinach and broccoli
Vitamin D: Salmon, tuna, fresh eggs and mushrooms
Vitamin E: Nuts, seeds and dark greens
Zinc: Yogurt, salmon and eggs

Tip #2: Support your body with supplements

The ideal scenario is for us to get a majority of the vitamins and minerals our bodies need through the food we eat, but that’s not always attainable. While taking supplements isn’t necessarily a quick fix, over time, a thoughtful selection of additional vitamins and minerals can optimize your immune health. If you want to check off more than one box, you may try a multivitamin. Or you may take a look at the foods listed above and evaluate which specific vitamins your body isn’t necessarily getting directly from your diet. Always consult your physician or nutritionist if you have supplement questions.

Tip #3: Practice self-care

Are you getting adequate sleep? Do you drink enough water throughout the day? How’s your exercise routine? Many studies show a correlation between a lack of sleep, water, or exercise with health problems and disease. Amid the pandemic, “self-care” has become quite the buzzword, but for good reason. How we prioritize our mental wellbeing has a powerful effect on our overall physical health. A self-care practice looks different for everyone but can be as simple as going to bed 30 minutes earlier or drinking a glass of water before breakfast. Whether it’s journaling, meditating, sinking into a book, or picking up a new craft, find something to support your mental health and practice it regularly. This is key to building resilience so that if/when a second wave of coronavirus occurs, or any other situation for that matter, you know how to manage the added stressors.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

Understanding pH Levels

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Let’s face it: Some health-related topics go unaddressed. With minimal side effects initially, it’s easy for some things — like balancing your pH levels — to take a back seat. Especially when it feels like there are so many other (perhaps larger) issues to focus your energy on. But no matter how minor the issue may seem, it’s important to stay informed on how it could impact you long term.

What is pH?

Simply put, pH (potential of hydrogen) is the measure of acids and bases in your blood and other fluids. Our bodies are designed to naturally maintain a healthy balance between the two, helping the body function optimally and resist disease. However, if we don’t do our part to support the body during this process, we can run into problems. 

Your pH levels fluctuate, ranging anywhere from 0 to 14 depending on the type of fluid you’re measuring. For instance, your blood is naturally more alkaline or basic, while your stomach is generally more acidic. For scale, consider water, which has a pH level of 7. Anything below 7 is considered acidic, meaning there are more hydrogen ion compounds and anything higher than 7 is alkaline, meaning there are fewer hydrogen ion compounds.

What can happen if your pH levels aren’t balanced?

Believe it or not, too much acidity can weaken the body and cause toxins to multiply — leading to issues like diabetes, premature aging, and yeast overgrowth. Although on the other end of that, if you have too many bases in your body fluids, you may experience gastrointestinal problems or skin irritations. Our organs are always working to balance out pH levels — the kidneys and lungs playing a critical role in this process. But there’s always the potential for much worse symptoms to appear. 

For starters, if your body fluids become too acidic, you may experience acidosis. This means that your kidneys and lungs aren’t able to balance your pH levels like they should. There are numerous types to consider, including respiratory, metabolic, and lactic. On the other end of that, if your blood pH levels become too alkaline, you may experience alkalosis. This means that your body fluids contain too many bases. Again, there are several types of alkalosis to consider. No matter what type of acidosis or alkalosis, the earlier the issue is uncovered, the better the end result will be.

How can you restore and maintain healthy pH levels?

Unfortunately, you can’t always prevent a pH imbalance from happening. But there are preliminary steps you can take to reduce the risk. Look at your diet, for instance. Do you consume a lot of fruit? You may need to drink more water (a recommended 8-10 glasses per day) to keep your system in balance. Fruits aren’t the only acidic thing to look out for, though. Red meat, artificial sweeteners, and refined carbohydrates are highly acidic and more difficult to balance. If you consume these foods regularly, you may want to think twice. Incorporate more alkalizing foods like whole grains and healthy fats into your diet to make it more balanced. If testing shows you have a pH imbalance, there are medications and supplements to help you recover, but you should always consult your doctor for treatment.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call (901) 312-7899.

4 Ways to Support Joint Health

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Chronic joint pain affects millions of Americans every year. And while conditions like rheumatoid arthritis, gout, and physical injuries may be to blame, they aren’t the only identifier. So what else can cause joint pain and how can you overcome it? Before you reach for an over-the-counter drug for temporary relief, let’s talk about long-term solutions.

Eat right

Think about the last time you ate a greasy meal. You may have enjoyed it during the moment, but felt lethargic and uncomfortable afterward. And if you consistently eat foods cooked with excess oil, you could be on your way to a more serious condition like heart disease or diabetes. It’s no secret that what we put into our body impacts our health and quality of life. This rings true for joint pain as well.

Foods with processed sugar, gluten, or refined carbohydrates, for instance, aggravate the gut and cause inflammation in the body. As a result, you may experience limited mobility, stiffness, and joint pain. Luckily, there are many foods you can eat that help ease the symptoms of joint pain. If you’re new to an anti-inflammatory diet, adding salmon, berries, and leafy greens into your diet is a great place to start.

Incorporate low-impact exercises

If you have access to a physical therapist, they can guide you through a variety of ways to strengthen the muscles around the joints and improve your range of motion. No PT? No problem. There are plenty of low-impact workouts you can do from the comfort of your home or outdoors that don’t put added stress on your joints. Effective exercises may include biking, swimming, tai chi, or yoga. You may also find comfort in using a brace and taking frequent breaks during exercise. The key is to avoid staying stationary for an extended period of time. So if you’re someone who works at a desk all day, set reminders on your phone to stand up every hour or so and stretch.

Experiment with heat or cold therapy

If you’re searching for quick ways to relieve joint pain, look no further. Heat therapy is practiced widely to ease stiffness, while cold therapy helps reduce swelling. This dynamic duo goes hand-in-hand, so you can switch from one to another throughout the day. For heat treatment, hop in a warm tub for a 20-minute bath or relax on the couch with an electric blanket. For an easy and effective cold treatment, grab a bag of frozen vegetables from the freezer, wrap them in a towel, and apply it to the affected area.

Introduce vitamins and supplements

To naturally fight joint pain, many experts suggest adding vitamins and supplements into your diet. Some supplements can help prevent bones from rubbing against each other and strengthen the joints, while others can potentially reverse cartilage damage that’s already been done. Glucosamine, vitamin D, calcium, and omega-3 fatty acids are just a handful of options. However, you should always consult with your doctor to see if vitamins and supplements are right for you.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call 901-312-7899.

Your Health Guide to Summer

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After spending several months self-quarantining at home, it’s no surprise that we’re all a bit anxious to get outside and enjoy the summer. But warmer temperatures can bring a few challenges when it comes to our health, so it’s important to get prepared in order to look and feel our best all summer long.

Protect your skin

Spending time in the sun can help your body produce vitamin D, but too much of it can cause skin damage and potentially cancer. As a precautionary measure, it’s important to limit your exposure to the sun as best you can. This may mean wearing a swimsuit covering when you’re not in the pool or tossing on a hat and 100% UV protection sunglasses before your afternoon walk.

Did you know that not all sunscreens have the same ingredients? Whether you shop at your local grocery store or online, it’s difficult to know what to look for and which to avoid. And while it’s easy to grab the inexpensive bottle, that doesn’t mean it’s always the safest. For instance, some brands may include harmful chemicals that irritate the skin more than they protect it. When choosing a product, avoid any added fragrances or parabens. What you want to look for bottles with zinc oxide as the main active ingredient and a high SPF. Remember, what goes on your skin goes into your body.

Get Moving

Regular exercise promotes heart health, strengthens muscles and joints, and improves your balance and coordination. But if your gym hasn’t opened back up yet, or you’re still concerned about social distancing, you may not know where to start. Thankfully, as the temperature gets warmer, it’s easier to get moving outdoors. Not only does outdoor activity promote your physical health, it also helps reduce stress and anxiety, fight depression, and promote wellbeing.

Whether you prefer hiking, playing tag in the backyard with your grandkids, or swimming laps in the pool — make it a goal to move your body for 30 minutes a day, and do so safely.  This means following the tips listed above, like reapplying sunscreen regularly, wearing proper clothing, and drinking plenty of water before, during, and after exercise. Aim to get activities like gardening or mowing the lawn out of the way before noon or after 3 pm, when the sunlight isn’t as intense.

Eat right and stay hydrated

Summer goes by fast, so you don’t want the primary focus to be on your eating habits. However, it’s important to find a happy medium between deprivation and overconsumption. If you’re like most of us, the Saturday barbecue at your neighbor’s house can very quickly turn into an all-day food and beverage buffet. You don’t want to skip any social get-togethers, but you do want to plan ahead.

The trick is not to show up to an event hungry, as you’re more likely to overeat that way. Instead, eat a snack before you go that’s packed with veggies, protein, healthy fats, and fiber. Once you get to the event, you can treat yourself to a small helping of your favorite dish without feeling like you overindulged. Don’t deprive yourself, just focus on balance.

Whether you’re consuming alcoholic beverages or not, make it a habit to sip on water throughout the day — especially if you’re out in the sun. For low-calorie flavor, you may add slices of cucumber or your favorite fruit to a water pitcher in the refrigerator. And if you do consume alcohol, find mixers that aren’t high in processed sugar and never drink on an empty stomach. Additionally, be sure to snack on foods that promote liver health like almonds, broccoli, and blueberries.

Please contact us to learn more about bringing balance and vitality back to your life.

How to Detox Your Body Naturally

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During the stay-at-home order, we all had to make significant adjustments to our lifestyle. Between being unable to go to the gym and limiting our trips to the grocery, take-out may have become the new normal and our exercise routines likely took a back seat. Understandably, self-isolation has been a hindrance to our health. If you’re struggling with stress eating or simply want to hit your body’s reset button, a natural detox may be just what you’re looking for.

What is a detox and how does it work?

For some people, the term “detox” brings a feeling of skepticism. But it’s not nearly as intimidating as you may think. Detoxification has been practiced for decades as a way to cleanse the body. While your body can naturally filter blood, process nutrients, and remove toxins on its own through the liver (among other organs), a detox can help support this process. Here is a list of a few of the health benefits you may experience during and after a detox:

  • Increased energy and less fatigue
  • A stronger immune system
  • Clearer skin and healthier hair
  • More balanced hormones (ie. less frequent mood swings, headaches, etc.)
  • Improved digestion

How do I detox naturally?

A common misconception about detoxification is that you have to drink green juice all day to reap the health benefits. Like anything else, a detox can be taken to the extreme by fasting, juicing, food restricting and consuming an excessive amount of supplements. But don’t let these deter you from trying. Here are six simple and natural ways to detox the body:

  • Eliminate food and beverages that irritate the gut. This includes caffeine, gluten, alcohol, saturated fats, and processed sugar. The first few days may be difficult, but after a week, your body will start to adapt. Try removing these products from your diet for 21-30 days.
  • Introduce more anti-inflammatory foods into your diet that are high in antioxidants, like broccoli, kale, grapefruit, avocados, and cauliflower. This can be an exciting opportunity to get creative in the kitchen and try new recipes throughout the week.
  • Drink a glass of warm water with fresh lemon as soon as you wake up in the morning and continue to stay hydrated throughout the day. If you normally start your day with coffee, opt for green tea instead. This will contribute to clearer skin, better digestion, and stronger joints.
  • Move your body. As the weather gets warmer, there will be plenty of ways to get fit outdoors. Whether it’s yoga in the park or a jog around your neighborhood, sweating is a great way to detox the lymphatic system.
  • As long as you’re removing the toxins from your body, you might as well work on cleansing your mind as well. Yoga, meditation, or journaling are great tools to help you focus on your mental health, remove negative thought patterns, and restore your mind.
  • Soak in the tub for 15 minutes before bed. For added relaxation, drop in a 1/2 cup of baking soda, a few tablespoons of ground ginger, 1 cup of Epsom salt, and 5-10 drops of essential oil.

Above all else, it’s important to practice detoxification safely. If you have questions, please reach out to your holistic health practitioner or medical physician. Please contact us to learn more about bringing balance and vitality back to your life.

4 Ways to Support your Mental Health Amid the Coronavirus Pandemic

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During times of uncertainty, it’s normal to experience feelings of anxiety and helplessness. Right now, many of us are concerned about how coronavirus (COVID-19) will impact our physical health. But that’s not the only thing at risk. Beyond the fear of becoming ill, lies concerns about our finances, our loved ones, and our future. Which raises the question: How do you address your mental health during a pandemic?

If you are struggling to cope with coronavirus anxiety, here are four ways you can support your mental health.

Limit News Consumption

When there’s nowhere to go and not much to do, it’s no surprise that we frantically turn to our devices to keep up with the latest news. But if what you hear and read makes you feel more anxious than informed, it may be time to set some boundaries. Moving forward, rely on just 1-2 credible news sources for information and set time limits to avoid a downward spiral. For example, you may choose to scroll social media while your coffee brews in the morning, watch your local news during lunch, and catch up with the national news after you put the kids to bed. Creating a schedule will allow you to be more intentional with your time, limit distractions, and protect your sanity.

Develop a routine

Whether you’re adjusting to a work-from-home lifestyle or trying to manage a house full of children again (or maybe even both at the same time), this “new normal” has likely disrupted your everyday routine. We’re navigating an ever-changing environment, so be patient with yourself and find the silver linings. These unique circumstances give us an opportunity to reevaluate the ways we manage health and well-being for ourselves and our families. 

Carve out time each week for meal prep, meditation, exercise, and sleep. To limit trips to the market and keep your healthy diet on track, try a grocery delivery service. To lower your stress hormones, commit to 15 minutes of meditation per day. While gyms are temporarily closed, there are many home workouts available online. If you can maintain 6-foot distancing, you may even consider a brisk walk around your neighborhood. At the end of the day, practice good sleep hygiene by removing technology from your bedroom and making a cup of tea or journaling to calm your mind. Above all else, stick to a consistent schedule.

Stay connected to loved ones

Social distancing is necessary to slow the spread of COVID-19, but it can very quickly lead to feelings of loneliness. Now more than ever, people are turning to apps like FaceTime and Skype to keep in touch with friends and family. Through the unprecedented challenges that coronavirus is forcing us to deal with, we’re presented with a unique opportunity to connect in new ways. This may mean hosting a virtual happy hour or book club with colleagues, coordinating an online trivia night with your neighbors, or mailing a hand-written letter to your elderly family member.

Discover a new hobby

Feeling a bit stir crazy? You’re not alone. Self-isolation has left us with an abundance of free time, but choosing how to spend it has proven to be a challenge. Whether you need a positive way to cope or a self-esteem boost — try picking up a new hobby or rediscovering an old one. Sinking into a book or podcast, organizing your home, baking, and crafting have all shown therapeutic benefits. No matter what activity you choose, let it bring you while you stay healthy and safe indoors. 

For the latest coronavirus information and resources, visit the CDC website.

Immune-Boosting Tips: How to Strengthen your Immune System with a Healthy Lifestyle

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Looking to boost your immune system? With most of society currently staying home to slow the spread of COVID-19, many of us are wondering what we can do to strengthen our immunity to these types of viruses.

First, it’s important to understand that taking a mega-load of vitamins can’t boost your immunity in a matter of days. Rather, a healthy diet and habits build up and improve your immune system over time.

That said, it’s never too late to get started!

While there is no magic pill that will coat your immune system in an armor of protection, there are important ways you can take care of yourself and boost your immune system through diet, rest, exercise and stress management.

Foods and Vitamins that boost your immune system

A healthy, immune-boosting diet should be high in fiber and consist of a variety of fresh fruits and vegetables, avoiding processed and sugary foods. Each day, you should be eating a rainbow of color in fresh produce.

And, ideally, you’ll want to eat a variety of fresh veggies and fruits that supply your body with the following immune-boosting vitamins and minerals.

VITAMIN A: High in helpful carotenoids, you’ll find vitamin A in carrots, sweet potatoes, pumpkin and squash.

VITAMIN B6: Find it in salmon, tuna, leafy greens and chickpeas.

VITAMIN B12: While B12 can be found in salmon, yogurt, eggs and meat, it’s harder to get for vegetarians and vegans. If you avoid meat and eggs in your diet, be sure to supplement B12 with a quality supplement to avoid deficiency.

VITAMIN C: Long heralded as a friend to the immune system, Vitamin C is found in citrus fruits, bell peppers, kale, spinach and broccoli. Try to get it through whole foods rather than a supplement.

VITAMIN D: Many Americans are deficient in Vitamin D, especially in regions that don’t get as much sunlight. What’s more, studies have shown that people who take in high doses of Vitamin D are 40% less likely to develop respiratory infections. Be sure to eat plenty of foods that contain Vitamin D, such as salmon, tuna, fresh eggs and mushrooms. Cod liver oil is also an excellent supplement.

VITAMIN E: A powerful antioxidant, Vitamin E is found in nuts, seeds and dark greens such as spinach and broccoli.

ZINC: Zinc is an important mineral to your immune system. Get this essential trace element in yogurt, salmon and eggs.

A high-quality probiotic is also a great way to keep your gut health happy and increase immune health. You’ll find it in fermented foods such as Greek yogurt, kimchi and kombucha. If you opt for a supplement, look for one in the refrigerated section at your local nutrition store, and be sure it has a wide variety of strains and cultures available.

And avoid alcohol and sugar whenever possible. Excess alcohol consumption wears down the immune system, as it reduces the number of microbes in the gut microbiome. And sugary and processed foods can really wreak havoc on your entire system.

The importance of rest, relaxation & exercise

Many studies have shown that stress and lack of quality sleep are major factors contributing to health problems and disease.

While the coronavirus outbreak has stress levels high for all of us, we don’t have to let that stress go unchecked. Now more than ever, it is crucial to have a solid stress management plan in place and to create healthy daily habits to foster a sense of peace and wellbeing.

Check in with yourself throughout the day to focus on taking long, deep breaths. Make a mental checklist of everything you are grateful for. Start or maintain a mindfulness meditation routine. And be sure to practice self care, whether that is a hot bubble bath or a morning yoga session.

It’s also incredibly important to get enough sleep each night. Aim for 7-8 hours per night for optimal health and stress management.

If you find anxiety keeping you awake, you can try a natural supplement like CBD or melatonin, or, do a yoga session  and or exercise routine just before bed to tire your body and brain. If insomnia or restlessness persists, consult your physician.

And speaking of exercise — be sure to get at least 20-30 minutes of moderately strenuous activity per day. Whether that’s a brisk walk or job around your neighborhood (maintaining appropriate 6-foot social distancing), a run on the treadmill or a yoga session, keeping active is key to heart, lung and immune health. Plus, it’s a natural stress reliever!