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Wednesday, February 13, 2019

Exercise for a Stronger Immune System




Bottom Line: Get that daily dose of exercise to boost your immunity. By carving out time to be active, you can feel better, more energized, and strengthen your immune system. Make it a point to take a brisk walk during your lunch break. If you can, use a standing desk at work. Skip the email and deliver a message to a colleague in person. Take the stairs. An active routine will allow you to stay healthier and feel more energized overall.


Why it Matters: Exercise and taking steps to maintain an active lifestyle in general can help to naturally increase your immunity in a variety of ways. So just what are the added benefits of breaking a sweat? Read on…

-       Exercise gets our blood pumping more rapidly, which helps white blood cells circulate more rapidly to better fend off illness.
-       Increased activity levels can also slow down the release of stress hormones and stimulate the release of endorphins.
-       Higher body temperatures driven by exercise can help prevent bacteria from growing and aid the immune system in fighting infection.


Next Steps: A recent health survey found that an incredible 60% of participants reported fewer colds since they began their exercise routine. Follow their lead and skip the stress of being sick this year by being proactive. By simply taking a walk each day, you can start strengthening your immune system and decreasing your likelihood of having to call in sick. And, if you’re looking for more great tips, join us for our free upcoming workshop: Boost Your Immune System in 21 Days (details on our Facebook Page).


Science Source:
Medline Plus. Exercise and Immunity. 2017
American College of Sports Medicine: "Exercise and the Common Cold." 2017
Harvard Health Publishing. Exercising to Relax. February 2011

Wednesday, February 6, 2019

Eat This, Not That, To Fight Your Cold




Bottom Line: When you’re under the weather and just trying to get through the day, necessities like food are often the last things on your mind. You just want to feel better, and, honestly, even your favorite foods seem unappetizing when your nose is clogged, your throat is sore and you can’t taste a thing. However, making it a point to eat healthy foods while your sick can help speed up your recovery and may help you stay better longer.


Why it Matters: Food fuels your body, and, especially when you’re sick, it’s important to give your digestive system a break by eating easily digestible, nutrient-dense foods. You’ll recover faster, and your immune system will become stronger. Here are a few ideas to get started…

-       Start with soup, as bone broth contains minerals that can help boost your immune system.
-       Consider adding yogurt with probiotics that can help improve your sleep, digestion, and overall immunity.
-       Stick to lean meats, especially those with omega-3 fatty acids, which can help reduce any nagging inflammation.

Next Steps: Those same healthy foods that help you recover faster can keep you feeling and functioning better all year round. This week, try creating a simple calendar outlining your meals. Emphasize healthy, home-cooked meals which will strengthen your immune system (and possibly save you money!). And, don’t forget to join us for this month’s free workshop, where we’ll highlight more great nutrition advice to help you on your journey to a better immune system in 2019.


Science Source:
Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. Oct 2000
Probiotics and immune health. Current Opinion in Gastroenterology. Oct 2011
Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002