Pump Up Your Immune System

Secrets to staying healthy

By

Linda Knittel

A good multivitamin may help

1) Vitamins & Minerals for Healthy People
2) Protect Immune Function
3) What Makes a Good Multivitamin?
4) Healthy Eating Advice

Related Topics

It's true that you are what you eat, but your health is also a reflection of what you do. That’s why making healthy lifestyle choices can drastically affect your ability to keep illness at bay. So consider the following to support your  strength immune support :

• Exercise regularly
• Limit alcohol, caffeine, and sugar
• Eat plenty of fruits and vegetables
• Drink lots of water (buy or bottle your own for easy access)
• Don’t miss meals

Take your vitamins

Even if you never eat junk food or miss meals, your body may still need a bit of help getting all the nutrients it needs to stay strong, because many of the refined foods in a typical Western diet have been depleted of various vitamins and minerals. This is where a good multivitamin may help. In addition, boosting your intake of the nutrients below may help prevent marginal deficiencies that could lower your immune system defenses, potentially making you more susceptible to infections:

• Vitamin C
• Zinc
• Vitamin D

Chill out

Excessive stress may lead to suboptimal immune system function, potentially making the body less able to fend off everything from bacteria and viruses to serious diseases. Finding ways to relax is an important part of a well-rounded health program. Give the following a try:

• Yoga
• Meditation
• Warm baths with soothing oils, such as lavender
• Walking
• Reading

Whatever you choose, look for activities—or nonactivities—that give you a real break from everyday work and home obligations.

Catch some Zs

Skimping on sleep can undercut your immune defenses, so be sure to snooze a full eight hours a night. If you can’t get a full night’s sleep because of time constraints, try to squeeze in a 15- to 30-minute nap during the day. Although not as beneficial as nighttime rest, if you are rundown, a nap might help stave off illness. If you have trouble falling asleep or staying that way, try some remedies for insomnia.

Build good bacteria

Healthy probiotic bacteria stimulate the intestine’s immune system and slow the growth of infectious organisms in the digestive system. Good sources of healthy bacteria are yogurt and other foods containing live cultures, and supplements containing 10 billion colony-forming units a day of acidophilus or bifidobacteria.

Try taming tonics

Miraculously, tonics are believed both to energize your system when it’s low and to protect it when it’s over-stimulated. That is the beauty of adaptogens, also known as tonics. Essentially, adaptogens may help keep the immune system in balance and help spare vital tissues from stress-induced damage. Examples include:

• Siberian ginseng (Eleutherococcus)
• Ashwagandha (Withania somnifera)
• Reishi mushroom

Linda Knittel, MA, is a nutritional counselor and health writer. When feeling under the weather, she drinks an extra gallon of water and gets an extra hour of sleep.

"Namaste" is not just for yoga fanatics

Namaste! Yesterday someone commented on my bumper sticker that says this word.  They said that I must love yoga to have such a sticker.  While this word is used usually to conclude a yoga session, it is a universal word that is meant to spread acceptance and love through all cultures and beliefs.  When I see a car with this sticker, I always smile inside because I know what the word means: "The light in you reflects the light in me."  In some languages it is translated to "I bow to you."  It is a word that means a lot, but often hard to live by.  In my mind, it means accepting those around you for who they are, as well as accepting yourself, so you can be a a helping hand to those around you.  

~Hannah

Don't eat too much of this or too much of that.  These types of tips are what we are literally "fed" every day.  Below is some interesting info on Myplate which has replaced the flawed food pyramid. 

Health News!

MyPlate Provides Simple, Sensible Healthy Eating Tips By Kimberly Beauchamp, ND Replacing the confusing food pyramids of the past is a simpler visual model that helps people keep healthful diet tips in mind Related Topics Making Sense of the MyPyramid Healthy Eating Advice First Lady Michelle Obama and Agriculture Secretary Tom Vilsack recently unveiled the federal government’s newest strategy to help Americans eat better: replacing the confusing and flawed food pyramids of the past with “MyPlate,” a much simpler visual model that helps people keep healthful diet tips in mind. The plate makes sense Unlike previous icons, the multicolored MyPlate breaks good nutrition down to these basics: eat mostly vegetables and fruits, some lean protein, whole grains, and lesser amounts of low-fat dairy, which is shown to the side of the plate. There’s no place on the new icon for desserts or other snack foods. Instead, these count mostly towards the daily “empty calories” allotment, which includes foods with added sugars and solid fats like butter or shortening. With empathy to busy parents, and recognizing that they play many roles and have competing demands that may keep them from feeding their families as well as they would like to. “But we do have time to take a look at our kids’ plates,” says the First Lady. “As long as they’re half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we’re golden. That’s how easy it is.” The MyPlate icon will soon hit schools, supermarkets, and restaurants, so we’ll more often see the reminder to fill half of your plate with produce. Instead of worrying about measuring exact portion sizes, you can now eyeball it to see if you’re falling within the new guidelines. This should make is infinitely easier to plan healthy meals and choose what to order when eating out. The take home The MyPlate icon is just one part of the plan to help get Americans eating better and tackle the obesity epidemic. A host of interactive information and helpful links are available at ChooseMyPlate.gov. “What we have learned over the years is that consumers are bombarded by so many nutrition messages that it makes it difficult to focus on changes that are necessary to improve their diet,” said Vilsack. “This new campaign will help unify the public and private sectors to coordinate efforts and highlight one desired change for consumers at a time.” Here are some of the key messages that the will be addressed by the MyPlate campaign: Enjoy your food, but eat less. Avoid oversized portions. Make half your plate fruits and vegetables Switch from whole milk to fat-free or low-fat (1%) milk. Make at least half your grains whole grains. Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers. Drink water instead of sugary drinks. Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation’s premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire. Copyright © 2011 Aisle7. All rights reserved. www.Aisle7.net Learn more about Aisle7, the company. Learn more about the authors of Aisle7 products.

electrolytes and you

It is HOT and I love it.  I even love running in the heat.  Gibson loves going for a run and then splashing around in Kings Creek at the college.  It has been so hot that I have been wanting G2, the low calorie gatorade.  It tasts so good because I am a sugar addict and when given the choice between water and G2, of course I will choose G2.  I have always thought that the only times you need gatorade is if you have been exercising at a moderate to high intensity for an hour or more.  Read below to get the real deal.


Have a sunny day!

Namaste,

~Hannah

Health News!

Understanding Electrolytes Stay Replenished to Stay Charged for Your Workout By  Suzanne Dixon, MPH, MS, RD Muscle cramps are one hint that electrolytes may be running low when you’re sweating a lot Related Topics Healthy Person's Guide to Minerals Fitness Advice Sports Drinks Electrolyte-enriched products—including water, tea, juices, gels, tablets, and bars—are clearly meant for people when they exercise. But who needs them? Why? And when? Use this short guide to electrolytes to make smart choices when deciding whether you need to replenish your electrolytes. (And as always, be sure to discuss supplement use with your healthcare provider.) Electrolytes 101 Electrolytes are minerals in the body and compounds that bind to them to create salts, such as sodium, potassium, magnesium, chloride, calcium, bicarbonate, phosphate, and sulfate. Electrolyte molecules are positively or negatively charged, which allows them to carry electrical impulses that transmit nerve signals and contract muscles. They also maintain fluid and acid-base balance, making them indispensable for a healthy human. Keeping the electricity on A normal diet provides more than enough electrolytes to meet the body’s needs for most people. But there are times when electrolytes from food alone may not be enough. Athletic endeavors: For light exercise in moderate climates, replenishing water without electrolytes is sufficient for most people. But when temperatures rise or workouts are prolonged, more electrolytes may be lost through sweat than can be replenished with food alone. o Tip: Most electrolyte replacement products provide mostly sodium and potassium since these are lost in the largest quantities when we sweat. (We only lose negligible amounts of magnesium.) Hot climates: In very hot climates, sweating is the body’s way of ridding itself of heat, but unfortunately this rids us of electrolytes too. People who spend a lot of time outdoors, such as construction or landscaping workers and athletes training in hot climates are most likely to need electrolyte replacement.  o Tip: Muscle cramps are one hint that electrolytes may be running low when you’re sweating a lot. Stomach and intestinal upset: When we lose fluid through vomiting or diarrhea, we also lose plenty of electrolytes. This can lead to dehydration and in severe cases, life-threatening electrolyte imbalances. ο Tip: Young children are particularly susceptible to excessive fluid and electrolyte loss when sick, but adults can experience this too. Which products Sports drinks: For healthy adults, sports drinks are most popular for electrolyte replacement, but if you’re working out with weight loss in mind, watch the sugar content. Many people don’t need the extra calories. Electrolyte-enhanced gels and bars: These may be a good choice for those who need to supplement calorie intake, such as endurance athletes who are training multiple hours per day. Electrolyte tablets (and plenty of water): If your workouts quash your appetite, these can help get you through, but take in some calories as soon as you can. Child-specific products: When little ones are sick, reach for products made especially for kids. (They often have the word “pedia” in the name.) Sports drinks may contain sugar or artificial flavors and colorings that can upset an already sensitive tummy. Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor. Copyright © 2011 Aisle7. All rights reserved. www.Aisle7.net Learn more about Aisle7, the company. Learn more about the authors of Aisle7 products.

a suprising way to free youself

Happy Tuesday!  The hot weather is finally here, and I am loving it.  After a day of sitting in front of the computer, getting out and going for a run with the sun on my face has quickly become my favorite thing to do after work.  It is invigorating and reminds me that I belong in a place that is warm all year long. 

Another motivating factor to my runs is that I have entered the OBX Half Marathon that takes place in November.  A friend and I have decided to do it together.  It is always helpful to have someone who can remind you to stick with your training because they are going through the pain and grit too!

She has a blog tracking her progress check it out!

This past week was rough, but I do try to look on the bright side and find the silver lining in every cloud, at least I am trying to.  A week ago, I never would have thought I would have the willpower do do this but...I deactivated my personal Facebook account.  Whoa! you would think I am recovering from an addiction and I need a support group.  Surprisingly enough, it is not that hard to stop Facebooking cold turkey.  While I will miss the connections I have with old friends and friends I don't see often, I feel that if they are so important, they should be able to email me...right?  I guess we shall see.  I feel free, like my life just got simpler by one click of the mouse.  As Lady Gaga says in her new single, (by the way, the album came out today and I am thinking it is going to be the best running playlist ever)  " I am as free as my hair," I am feeling free, like I just broke up with a bad boyfriend or like I am on Spring Break at the beach running towards the ocean because I am so ready to escape the cold weather.  Ok, maybe this sounds dramatic, but let's face it...Facebook is full of drama.  Once you let the drama consume you, and you realize you are judging people based on their profiles, statuses, and whatever else they put up there to make themselves look a certain way, I think it is time for a 30 day cleanse which is what I am doing.  No matter your age, I think you know what I am talking about! 

Check out my new profile on the Daily Mile and you can track my progress on training for the half marathon and other workouts.  Don't you think this is a much healthier way to use social networking?  If anyone is a Facebook friend of mine, please feel free to email me, if you feel the need to connect :). 

Have a peaceful and free week :)

Namaste,

~Hannah

“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”

- Robert Kiyosaki, is an American investor, businessman, self-help author and motivational speaker.

"Happiness is the consequence of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly in the manifestations of your own blessings. And once you have achieved a state of happiness, you must never become lax about maintaining it. You must make a mighty effort to keep swimming upward into that happiness forever, to stay afloat on top of it."

- Elizabeth Gilbert, Eat Pray Love

Endorphins and Rest

Hey it's already Tuesday again and there is even another new Lady Gaga single out today! 

This weekend I got some much needed rest, but not until after I did 3 hours of group fitness classes on Saturday!  I did Body Pump, Body Attack, and Body Flow.  Each one was invigorating in their own way and I was on an endorphin high for the rest of the day.  It felt good to just be focused on the movement of your own body for 3 hours, not thinking about anything else.  You end up leaving feeling revived and ready to face whatever the day has for you.  

Have a great week!

“There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they’re necessary to reach the places we’ve chosen to go.”

- Richard Bach

“When you’re Happy for No Reason, you bring happiness to your outer experiences rather than trying to extract happiness from them. You don’t need to manipulate the world around you to try to make yourself happy. You live from happiness, rather than for happiness.”

- Marci Shimoff

Namaste,

~Hannah

Speaking of rest, read below!

Home > Health News!

Health News!

Rest Easier with Melatonin and Minerals By Suzanne Dixon, MPH, MS, RD Melatonin, zinc, and magnesium can significantly improve insomnia symptoms among older adults Related Topics Sleep Better Naturally More About Insomnia Vitamins, Minerals, & Herbs Insomnia comes in a variety of forms—difficulty falling asleep, waking up often, poor quality sleep—all of which leave a person exhausted. Worst of all, insomnia is common: about 50% of older adults complain of insomnia and even more say they sleep poorly. A new study on melatonin, magnesium, and zinc to ease insomnia brings hope for a better night’s rest to the millions who struggle with the condition. A soothing supplement solution Researchers studied how a melatonin, magnesium, and zinc supplement affected insomnia symptoms among 43 senior residents of a long-term care facility. Study participants were an average of 78 years old and had all been diagnosed with insomnia, with no obvious medical or physical causes (known as “primary insomnia”). The researchers randomly selected participants to receive a supplement containing 5 mg melatonin, 225 mg magnesium, and 11.25 mg zinc mixed with 100 grams of pear pulp, or a placebo supplement of just 100 grams pear pulp. These were taken one hour prior to bedtime each day for eight weeks. The participants provided information on their insomnia symptoms at the beginning and the end of the study. Compared with the placebo group, those who received nutrients reported: Significantly better sleep quality Improved ability to fall asleep Significant decreases in feeling “hungover” from lack of sleep Significantly improved alertness upon waking in the morning Increased sleep length, as measured by a wrist monitor that tracks sleep Getting good rest This study suggests that among older adults who have trouble sleeping, a melatonin, zinc, and magnesium supplement can significantly improve symptoms of insomnia. Our tips on safely using a sleep-enhancing supplement and other ways to improve your sleep will help you find your way to dream time. Take stock. Make a complete list of all of the medications (prescription and over-the-counter) and dietary supplements you currently take. Bring this list to your doctor and ask if it’s safe for you to try supplementing with melatonin, magnesium, and zinc to address poor sleep. Give it time. For many, a dietary supplement will need to be used consistently for several days to weeks before sleep quality will begin to noticeably improve. Manage mood. Melatonin can affect mood, so if you’ve had or been treated for mood disorders, such as depression, be sure to discuss this with your doctor before starting a melatonin supplement. Cool it on caffeine. Avoid caffeine—from sources such as coffee, tea, and chocolate—after 2pm. Establish routine. Try to keep consistent sleep and wake times during the week, and on the weekends, if possible. Banish sleep killers. Darkness triggers a signal to your body to produce its own melatonin. Keep your bedroom cool and dark, as even the glow from a cell phone or alarm clock can disrupt sleep. Use heavy curtains or an eyeshade to make sure no light gets through. (J Am Geriatr Soc 2011; 59:82–90) Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor. Copyright © 2011 Aisle7. All rights reserved. www.Aisle7.net Learn more about Aisle7, the company. Learn more about the authors of Aisle7 products.