immune system – allgoodthings4you

6 Things That Weaken Your Immune System

February 8, 2021

Over the past several years we have gotten further away from the natural lifestyle that God intended for us to live for the best health we can have on this earth. Instead of turning to the products and resources He has placed here for us, that are meant to attack the root problem, we turn to medications and other expensive treatments that just stop the symptoms and ignore the true problem…while at the same time creating even more health side effects we didn’t bargain for.

6 Things that Weaken Your Immune System

1. Lack of Vitamin D – Vitamin D is very important to a strong immune system. More and more evidence is showing that a vitamin d deficiency is a big culprit in increased susceptibility to infections and illnesses.

2. Stress – Chronic stress has been shown to suppress protective immune responses, weakens our internal organs and leave us more susceptible to disease. It actually really confuses your immune system. It triggers immune overreactions and under-reactions. The overreactions can leave you struggling with autoimmune symptoms. Immune system under-reactions could leave you catching every cold, flu, or other bug that’s going around. It’s a hard one to avoid, but it is one that we all need to reduce in our daily life for optimum health.

3. Sugar and Processed Foods – Consuming refined sugars can cause chronic inflammation in the body, and it has been shown to shut down white blood cell production for up to five hours. Processed foods and diets high in sugar can cause gut damages (the first line of defense in the immune system), and cause other organs, such as the brain, heart and liver to not function properly.

4. Lack of Good Quality Sleep – It’s not just getting enough sleep, though it is important to get at least 7 hours, but you also need to be sure you are getting GOOD QUALITY sleep. When you aren’t getting enough quality sleep, or enough sleep in general, your immune system won’t be able to function properly. Try turning off your devices at least an hour before bedtime and sleep in a dark, cool (but not cold) room.

5. Lack of Physical Touch – Physical touch has been shown to boost the immune system. Hugs strengthen the immune system…The gentle pressure on the sternum and the emotional charge this creates stimulates the thymus gland. This regulates and balances the body’s production of white blood cells. Hugging also induces the “stress buffering effect”, where the individual who is hugged often is less likely to become sick due to stress-induced illness.

6. Using Harsh Chemicals and Cleaners – In order to keep the immune system continuously protected from very harmful bacteria and viruses, the microbiome of our skin requires some level of pathogens and bacteria. Using all these harsh cleaners and anti-bacterial soaps destroy the natural dirt that our body actually relies on to stay healthy. Researchers have found that exposure to outdoor microbes (such as dirt) is linked to a stronger more robust immune system.

6 Things to Boost Your Immune System

After finding out everything that damages our immune system, it’s always nice to know what we can do to get our defenses back up and in working order again.

1. Probiotics – Did you know that your gut health and immune system are linked? Seventy to eighty percent of your immune tissue is located in your digestive system. The gut is often the first entry point for exposure to bad bacteria, so protecting your gut is an important part of keeping your immune system in good condition. This is where probiotic foods and supplements some in. Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

2. Vitamin C and D – Vitamin C foods contain anti-inflammatory and antioxidant properties. Studies have shown that getting enough Vitamin C in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of some illnesses, such as the common cold.
Knowing that the lack of Vitamin D leaves us much more susceptible to illnesses and infections, it stands to reason that getting more Vitamin D will help to boost our immune system. Traditionally, the human vitamin D system begins in the skin, not from the foods you eat. You can consume supplements or Vitamin D rich foods such as raw milk and wild-caught salmon, whitefish, sardines or tuna, but the most effective way is through natural sunlight.

3. Eat Whole Foods – A strong immune system starts in your gut. Think of the gut as the first line of defense against enemy invaders. That means what you put into your digestive system has the power to either harm or help you. Eating whole, organic foods helps to provide your body with the nutritional ammunition it needs to fight of sickness, and protect your gut from damage.

4. Exercise – Staying active and incorporating exercise into your daily and weekly routine is important to a strong immune system. It not only keeps your body in good shape and gives it energy to fend off nasty invaders, but it can also improve the gradual deterioration of the immune system.

5. Herbs – Antiviral herbs inhibit the development of viruses and boost the immune system, helping it to attack viral pathogens that are harmful to the body. Some of the top antiviral herbs include Echinacea, Elderberry, Garlic, Licorice Root, Oregano and Sage. You can incorporate these into your health routine through herbal teas, essential oils, and cooking.

6. Proper Hygiene – It goes without saying that proper hygiene (washing hands after coughing or sneezing, or if you are sick) is important for making sure we avoid germs and bad bacteria. But here is something you may NOT know: don’t clean too much! There is a balance…and you know, a little bit of dirt and mud and GOOD bacteria is also good for the immune system.

Immune System Functions and Autoimmunity

February 8, 2021

Our bodies are made to combat germs and protect itself from harm. We have a built in defense system against illness and other harmful things seeking to damage our health. We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the strength and integrity this defense mechanism: the immune system.

Most of the time we don’t even notice when our immune system is working. But when it has become compromised we are at a greater risk of developing infections and other health conditions…and that’s when we notice it!

Strengthening our immune system doesn’t happen over night. It requires patience and diet and lifestyle changes. Are you ready for the change?

Perhaps, before you can make this big decision, we should take a little look at just WHAT the immune system does for the body…

Functions of the Immune System

The immune system is a network of organs, white blood cells and proteins that protect the body from viruses and bacteria or any foreign substance. The immune system’s job is to: 1. Neutralize and remove pathogens like bacteria, viruses, parasites or fungi that enter the body, and 2. Recognize and neutralize harmful substances from the environment, and fight against the body’s own cells that have changes due to illness.

This body system really is amazing! Did you know that the human immune system is constantly adapting and learning so that the body can fight bacteria or viruses that change over time? There are two parts of the immune system:

Our innate immune system: this works as a general defense against pathogens.
Our adaptive immune system: this targets very specific pathogens that the body has already had contact with.

These two systems complement each other and work to effectively react to pathogens and other harmful substances, protecting our health and defending the rest of our bodily functions against enemy invaders.

Now it could be said that there is a lot of pressure on the immune system to do its job. Which is why it needs our help, as well. It must be able to tell the difference between “self” and “non-self” cells.

“Non-self” substances are called antigens. These include the proteins on the surfaces of bacteria, fungi and viruses. The immune system detects the presence of antigens and works to defend the body against them.
“Self” substances are proteins on the surface of our own cells. When functioning properly and normally, the immune system has already learned at an earlier stage to identify these cell proteins as it’s own. However, there are times when it identifies its own body as “non-self”, and fights it. This is called an autoimmune reaction.

Autoimmune Disorders

Even though millions of Americans suffer from some form of autoimmunity, many without knowing it, we still have many questions about it. Questions that deserve some answers:

What is autoimmunity? Autoimmune diseases cause your immune system to attack your own body’s cells and tissues in response to an unknown trigger. Examples of autoimmune diseases include rheumatoid arthritis, lupus, inflammatory bowel disease, multiple sclerosis and type 1 diabetes.

How does our immune system get confused? There are many theories about this, many of which are being tested, but we do know that foreign cells may get into the body through the intestines. Some foods cause inflammation and create gaps in our intestinal lining, allowing the foreign cells to leak through. This is called leaky gut syndrome. This may also be why people with autoimmune disorders can fluctuate between periods of remission and flare-ups with worsening conditions.

Does nutrition play a role, and can it help with flare ups? We already got a little bit of this question answered above, but let’s dive in a little deeper and examine it more. Think of your digestive tract as your first line of defense against autoimmune illness, or any illness for that matter. From entry to exit, the lining of your digestive tract is continuous with the skin that covers your body. This actually makes your digestive tract lining similar to your skin in a sense. It acts as a barrier that protects your blood and inner tissues against harmful substances. If you are suffering from an autoimmune condition, your digestive tract is probably not as healthy as it can be.

While there are many different foods that can contribute to autoimmune flare ups and problems, here are THREE of the biggest ones:

Sugar

-A diet full of sugar, especially processed sugar, is NEVER good. It sabotages the immune system’s ability to combat illness, disease, and other threats to the body. Over consuming sugar leads to chronic inflammation, a big danger to anyone with autoimmune. This causes the body’s immune system to turn on, attacking healthy cells.

Dairy

– It’s sad but true. It may be time to leave the dairy behind. For those with autoimmune, dairy can cause several problems and flare ups. The casein protein found in milk can cause inflammation in the body, which leads to a weakened immune system and an autoimmune flare up. These proteins can also mimic your body’s cells, like the pancreas. When the body mistakenly attacks the pancreas, a person may develop autoimmune type 1 diabetes.

Gluten

-Gluten these days is rarely anyone’s friend, but it is a special enemy of those with autoimmune. Gluten can be dangerous, not just for those with celiac, but also for those suffering from many autoimmune diseases. If a person already has an autoimmune condition, then the body has trouble processing gluten naturally. Consuming gluten puts stress on the immune system that can result in flare ups.

Solutions?

I know this may require you to remove some of your favorite foods, and it’s hard, but there are also steps you can take to improve your digestion and autoimmune condition.

Hydrate…with water. Flushing out toxins and supporting cellular energy will go a long way to improving autoimmunity.

Next, go easy on your digestion. Stay away from those foods that cause inflammation, and maybe try fixing certain foods in a different way to make it easier to digest. For example, some veggies just go down better when lightly steamed. You can also add in some probiotics or digestive enzymes.

Finally, try some gentle exercise to reduce stress. This is a hard one to pull off, but so important. High stress leads to inflammation and other emotional problems that can cause autoimmune flare ups and other problems. So it makes sense, then, that lowering stress can make for a better and healthier you…and a stronger immune system!

6 Surprising Vitamin C Foods!

November 21, 2020

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What is Vitamin C?

An important water-soluble vitamin that also doubles as a powerful antioxidant, Vitamin C is crucial to our health. While Vitamin C also plays a role in many aspects of our health (including wound healing, bone formation, and the development of connective tissues in the body), being deficient in Vitamin C can cause havoc on just about everything from immune system function to skin health to energy levels.

Vitamin C Deficiency Symptoms:

While the most well-known Vitamin C deficiency disease is scurvy (with symptoms like bleeding gums, loose teeth and skin rashes), there are several more symptoms that could point out we are lacking in this important vitamin:

-Fatigue

-Poor Immune System

-Anemia

-Depression

-Bleeding Gums

-Weakened Bones

-Dry Skin

-Easy Bruising

-Nail Issues

-Dry/Splitting Hair

Vitamin C Benefits:

And these are just the tips of the iceberg!

-Powerful in Antioxidants – Antioxidants play a large role in health. They help fight off free radicals, minimize oxidative stress and damage to your cells. They may also help with multiple chronic conditions, including heart disease and autoimmune disorders. Vitamin C acts as an antioxidant, helping fight free radicals and protect the body against disease.

-Heart Health – Your heart is one of the most important organs in your body. It works tirelessly to provide your cells with the oxygen and nutrients they need. Getting more Vitamin C foods into your diet may help protect the health of your heart and prevent heart disease.

-Glowing Skin – The antioxidant content in Vitamin C benefits skin health in a variety of different ways. Due to its involvement in the synthesis of collagen, Vitamin C can help slow down skin aging, protect the skin against damage and free radical formation caused by exposure to ultraviolet rays, and may also help prevent dark spots by suppressing melanin production.

-Boosts Immune System – Probably the best known benefit of Vitamin C, and most people’s go to defense during flu season and when colds come along. Studies have shown that getting enough Vitamin C may help reduce symptoms and shorten the duration of respiratory tract infections, such as the common cold.

Surprising Vitamin C Foods:

-Star Fruit – As you have probably gathered from it’s name…this fruit is shaped like a star, and it is packed with important nutrients and health benefits. High in Vitamin C, antioxidants and fiber, this is a fruit that you might consider adding to your plate.

-Kakadu Plum – Not very well known, but according to the Australian researchers…the Kakadu plum has the “highest recorded level of natural Vitamin C content of any plant in the world — more than 100 times that of oranges.”

-Acerola Cherry – It is believed that this lesser-known fruit is one of the richest sources of Vitamin C available to us, providing around 50–100 times more than oranges or lemons!

-Red Cabbage – Did you know that red cabbage contains more Vitamin C than ORANGES…our #1 go to when we think of Vitamin C?!

-Broccoli and Kale – We know that green leafy vegetables contain good sources of magnesium, zinc, calcium and other necessary nutrients, but did you know that a serving of these delicious greens contain high amounts of Vitamin C, too?

-Black Currants – Black currant is just bursting with Vitamin C! One cup of raw black currants can provide triple the amount you need for the entire day!

Can You Have Too Much?

Just like with everything else, too much of a good thing can be too much of a bad thing. Over indulging on Vitamin C can cause digestive issues, headaches, heartburn and wear down your tooth enamel. So if you find yourself to be deficient in Vitamin C, it’s always wise not to panic and go overboard.

Certain studies have found that taking between 200 and 500 milligrams per day is plenty to experience health benefits and that doses higher than this may not even be absorbed. Some experts recommend taking no more than 2,000 milligrams per day, especially if taking high doses for weeks or months on end.

6 Health Benefits of Cinnamon

November 18, 2020

This popular spice is not just a kitchen staple or an important ingredient in a lot of our holiday cooking; cinnamon also packs a powerful health punch!

Cinnamon comes from a type of tree, believe it or not, and the unique smell, color and flavor is a result of the oily part. The health benefits come from the bark of the Cinnamomum verum tree. The compounds that come from this bark, such as cinnamaldehyde, cinnamic acid and cinnamate, make cinnamon one of the most beneficial spices on earth.

A little bit of cinnamon goes a long way. As wonderful as it smells, and great as it tastes in snickerdoodles, we all know overpowering with cinnamon is a mistake! But it doesn’t take much for this sweet-smelling spice to get to work and start benefiting our body’s health!

Health Benefits of Cinnamon

1. Anti-Inflammatory – The components and antioxidants in cinnamon have been shown to decrease levels of inflammation in the body. The polyphenols, especially, have been praised for their anti-inflammatory properties. Because of its ability to lower swelling and help prevent inflammation, cinnamon can also help with pain management such as muscle soreness and menstrual cramps (some good news, ladies!).

2. Regulate Blood Sugar – It’s considered one of the best foods for diabetics. Cinnamon is well known for decreasing the amount of glucose entering the bloodstream after a meal. It interferes with digestive enzymes, causing carbohydrates to take longer to break down.

3. Oral Health – Cinnamon has been shown to help kill off harmful bacteria and promote oral hygiene. One study found that cinnamon was effective at blocking the growth of a type of bacteria responsible for dental plaque, bad breath, tooth decay and cavities. Historically, it has been used as a natural remedy for issues like toothaches and mouth sores.

4. Brain Health – Our brains do A LOT for us…and they suffer from a lot of wear and tear over the years. One study showed that the compounds found in cinnamon helped to protect neurons, normalized neurotransmitter levels, and improved motor function.

5. Heart Health – Cinnamon has circulation boosting properties, making for healthy blood and heart. It was also shown to improve heart health by decreasing bad (LDL) cholesterol and triglyceride levels. In studies, people who consumed a single teaspoon of cinnamon each day had lower LDL cholesterol but maintained good (HDL) cholesterol.

6. Fight Infections – Cinnamon is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon has antimicrobial, antibiotic, antifungal and antiviral properties and its essential oil contains compounds that contain powerful immune-boosting properties.

Different Kinds of Cinnamon

Yes…there is more than ONE kind of cinnamon! But what is the difference between them? Do they all have the same taste and benefits? Are there warnings that come with each one?

Cassia – Cassia cinnamon is a redish-brown color. It has a spicy yet sweet flavor and a warm aroma that’s often associated with sweet treats and baked goods. It also contains high amounts of the chemical coumarin, which, when consumed excessively, can cause liver damage.

Ceylon – Ceylon cinnamon is a tan brown color. Known as “true cinnamon”, this is the most common variety and is native to Sri Lanka. Ceylon has a more subtle flavor and much less of a kick than most other cinnamons.

Saigon – Saigon cinnamon is a specific variety of cinnamon with a stronger, more distinct flavor and unique chemical composition. It’s flavor is similar to cassia, but much stronger. Saigon is not as easily accessible as the other kinds of cinnamon and may not be found at your everyday grocery store. Saigon cinnamon also contains higher amounts of coumarin and you should use caution so as not to consume in high amounts.

6 Health Benefits of Pumpkin “Innards”

October 7, 2020

It’s pumpkin season! Pumpkin pie, pumpkin spice, pumpkin flavored baked goods… We use a lot of pumpkin in our food during the fall season. Well…part of the pumpkin, at least.

There is so much more goodness to this orange vegetable that we don’t really hear about. Unfortunately, pumpkin seeds and pumpkin seed oil often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp. These lesser known and used “innards” have many benefits that make them a worthy addition to your diet, both during the holidays and all year round.

Health Benefits of Pumpkin

1. Protein – Did you know that one serving of pumpkin provides about 4% of the recommended daily protein intake? Good news for those who want to get more protein options that aren’t meat. (Detox week got a little bit better!)

2. Helps Immunity – Pumpkins contain high amounts of Vitamin A and Vitamin C, which is vital to a good functioning immune system. Pumpkin oil can also help fight against bacterial and fungal infections.

3. Heart Health – Pumpkin contains pretty high amounts of potassium that helps to regulate blood pressure and help with hypertension. Pumpkin seeds may help to increase levels of nitric oxide. This can dilate the blood vessels and promote blood flow to help the heart work efficiently. Pumpkin seed OIL could also help to decrease cholesterol.

4. Stabilize Blood Sugar – The ability to regulate blood sugar levels is one of the top pumpkin seed benefits. Keeping high levels of blood sugar can cause diabetes symptoms (such as increased thirst, fatigue, frequent urination and nausea). But the protein and fiber rich pumpkin seed can help slow the absorption of sugar in the bloodstream to promote better blood sugar.

5. Promote Sleep – Pumpkin seeds have a good source of nutrients that are important for better sleep. These include tryptophan and magnesium. Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality. Magnesium is an important micronutrient that has been shown to help improve different parts of insomnia, including sleep efficiency, the length of one’s sleep and the amount of time that it takes one to fall asleep.

6. Rich in Antioxidants – Pumpkin seeds are loaded with antioxidants, powerful compounds that can fight free radical formation and protect cells against oxidative stress. They contain high amounts of amino acids, unsaturated fatty acids, and a wealth of minerals such as calcium, potassium, niacin, and phosphorous. They are also high in most of the B vitamins, and vitamins C, D, E, and K.

Tips to Remember

Many prepackaged pumpkin seed products are high in sodium and contain extra ingredients that can be harmful. Be sure to check labels! Select products that are low in sodium with minimal ingredients listed. Or choose raw pumpkin seeds and try making them at home yourself.

Although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. You can try hulled seeds if you find consuming the shells cause you problems.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix. They usually contain a lot of added sugar, syrups and other ingredients that diminish the benefits of pumpkin.

As with everything, be sure to take in moderation. Too much of a good thing can turn to be too much of a bad thing!

Take a Deep Breath: Mindful Breathing for Mental and Physical Health

August 29, 2020

man wearing black cap with eyes closed under cloudy sky — Photo by Kelvin Valerio on Pexels.com

When was the last time you actually stopped and examined the way you were breathing? ……That long ago, huh?

Why is breathing so important? Is there a proper way to breathe? What does taking deep breaths do to the brain and body? Can we change the way we breathe?

I don’t think many people, even those who are health conscious, really understand just how important breathing is, and how much we are actually limiting our breathing these days and causing harm to our mental, emotional and physical health because of it. I am hoping to take a little more in-depth look at what breathing is and how we can improve it for better health.

How Breathing Works:

Wait a minute…don’t we know how breathing works? After all, we all do it all day every day without even thinking about it. Well, that’s part of the problem. We don’t even think about it. Something that seems to be done so easily and without much thought…we tend to take for granted. Our body does it naturally, so we don’t even put any thought into how it does it. Nor do we truly understand just how important proper breathing is for our health. Yes, that’s right, breathing WRONG can hurt you!

Under normal circumstances, with the help of our diaphragm, we inhale to get oxygen and exhale to rid our body of carbon dioxide through the lungs.

But when we’re stressed, anxious or upset, the way we breathe changes. Instead of deep, lung-filling breaths, we start taking short, shallow breaths. Instead of our diaphragm doing the heavy lifting, we use our shoulders to inhale and exhale, which can make anxious feelings even worse. Using specific breathing techniques and breath control, however, means that you’re paying more attention to your breathing and being mindful about the way you breathe in and out.

Benefits of Mindful Breathing:

-Mental Clarity/Brain Health – Getting more, and better, oxygen to your brain is very beneficial to a healthy brain and clear mind. Mindful breathing switches on the parasympathetic nervous system, which calms the stress-inducing neurotransmitters, leading to relaxation and a quiet mind.

-Pain Relief – Have you ever thought about why we are told how to breathe when we are struggling with bad stomach pains, or when pregnant women are going through labor? When our bodies are in pain, our muscles tend to tighten up, which can often times make pain worse. Mindful breathing techniques can help to relax our muscles and ease the pain. We can stop fighting the pain (which really makes it worse) and start working with it.

-Heart Health – Practicing proper breathing techniques and exercises can help to lower blood pressure and promote cardiovascular health. In 2013 the American Heart Association recommended breathing exercises as another way (beyond medicine and diet) to control blood pressure.

-Better Posture – Poor posture is caused by a number of things, but it can also be linked to your breathing! The neck, back and chest muscles play a role in facilitating breathing in those with an under-functioning diaphragm. You may notice you start to sit or stand straighter as you learn to breath better. It leads to better movement, too, as muscle tension is reduced, and the weight on joints is more evenly distributed.

-Detoxification and a Better Immune System – Oxygen is essential to carry nutrients around our bodies. Proper breathing supports our lymphatic system, which is a very important part of cleansing the body of bacteria, viruses, and other potential health issues. If we don’t efficiently remove carbon dioxide through breathing, other organs must take over the task, causing additional stress and increasing our risk of illness.

-Stress/Anxiety – Have you ever found yourself taking a couple deep breaths when you are super tense, nervous or in a heated argument? Have you ever thought about doing that long term? When we’re stressed, our brain releases cortisol. Breathing deeply and mindfully, you are telling your brain to calm down and relax. Allowing more oxygen to enter our body it frees up pathways to remove the stress-hormone from our system. This results in deeper breathing, a slower heart rate and a sense of calm.

Types of Breathing Exercises:

-Pursed Lip Breathing – Pursed lip breathing is a technique that allows you to control your oxygenation and ventilation. When you purse your lips and draw out your exhalation, it stimulates the autonomic nervous system and promotes relaxation. It removes stale air that can become trapped in the lungs, and it decreases the amount of breaths you take in an effort to get enough oxygen.

You want to release tension from your body. Sit up straight, relax your shoulders and release your tongue from the roof of your mouth.
Inhale deeply through your nose for about 2 seconds.
Purse your lips and breathe out slowly for about 5 seconds.

-Yoga Breathing – This technique is used for focus and relaxation. It sounds a little weird, but you’ll get the hang of it. And you can see why people do it to help focus on the present — it’s hard to think of anything else when you’re wondering which nostril is next!

Start on the right side. Place your right thumb over your right nostril as you breathe in through the left nostril.
Take your right ring finger and place it over your left nostril as you exhale from the right one.
Leave your ring finger where it is over the left nostril and inhale from the left.
Then switch to the right side. Put your thumb over the right nostril and exhale through the left.

-4-7-8 Breathing – This is proclaimed as one of the best techniques to help you get to sleep. Because you have 8 counts to let the breath out, you’re forced to slow down your breathing. This slows down the heart rate and helps you relax.

Exhale through your mouth and then close it and inhale through your nose for 4 seconds.
Hold the breath in for 7 seconds.
Release it in 8 seconds, and repeat at least three times.

-Diaphragmatic Breathing – Also known as “rib cage breathing”, Diaphragmatic breathing is a type of deep breathing technique that uses the diaphragm, causing your lower torso to expand and then relax as air moves in and out of the lungs. Your belly moves during this breathing but your chest does not rise.

Practice at first while laying down on your back with your knees bent.
Put one hand on your chest and the other below your rib cage. This will allow you to feel your diaphragm as it moves with the breathing.
Breathe in through your nose slowly, counting up to 10 if possible as you inhale. The hand on your chest should stay still, but you should feel the hand on your rib cage move as your diaphragm expands.
Tighten your stomach muscles as you exhale through your mouth. Let your diaphragm relax. Try to fully breathe out (counting up to 10, if possible) before inhaling again.

-Breath Counting – This is another technique for relaxation that will help to keep your mind from wandering too far. You’ll be surprised at how much concentration it will take to keep yourself on count.

Sit comfortably with your eyes closed and take a few deep breaths, then settle into a pattern of “normal” breathing.
When you exhale, count “one.” The next time, count “two.”
Do this until you have exhaled and counted to five, then start the pattern over.

5 Great Ideas For Spring Health

April 21, 2019

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Spring Cleaning

Something about spring makes us want to clean and organize our homes. Cleaning out rooms and getting rid of things we don’t need or want any more makes us feel lighter and fresher. A fitting feeling for spring I would say.

However, spring cleaning shouldn’t just be focused on our homes and the “stuff” in it. I think it should also apply to our bodies as well. Cleaning up our diets and getting rid of all the yucky foods that our bodies don’t need is a great way to get that lighter, fresher feeling both inside and out! Plus, you can kill two birds with one stone and give your fridge a good cleaning out at the same time!

Food – What’s in Season?

Asparagus – This super food is chock full of Vitamins K and C! It helps feed the good bacteria in your digestive tract. Comes in handy during the seasons when our immune systems can be compromised.

Broccoli – The Italians introduced it to us. You can cook it, boil it, steam it or just eat it raw… and get a good dose of Vitamin C, calcium and fiber.

Rhubarb – Yes, we make a famous pie out of a vegetable! In addition to being high in fiber to help with proper digestion, it is a great source of Vitamins K and C and iron.

Mango – A good dose of Vitamins C and A, full of fiber and potassium and can help your digestive system. It’s really a wonderful refreshing spring fruit!

Strawberries – On top of being delicious and very refreshing, they are high in Vitamin C to help build up your immune system during these compromising months. And they are also good for your teeth!

Weather and Colors

It really is true that colors have an effect upon our moods. Do you like to dress in colors that match the season? Florals or brighter, happier colors than you did in the fall and winter? The changing of the seasons is a good time to brighten up your wardrobe… and even your overall mood!

Good Springtime Oils

Jasmine – Sweet spring smell in a bottle! It lifts up your spirits and can help ease stress.

Lavender – This one is very well known. It’s sweet and uplifting smell can help to soothe stressful days, support the immune system and brighten your mood and get you eager for spring!

Lemon (other citrus oils) – Very few people can remain gloomy after smelling citrus. Lemon and orange are great for waking up the mind, and for supporting the immune system.

Peppermint – A favorite of many and a smell recognized by all, it brings alertness to your senses, supports your immune system… and makes you and your home smell wonderful! (Peppermint is wonderful mixed with lemon…for a double whammy!)

Favorite Spring Events

The weather is so pretty! Get outside and enjoy it while it lasts! Hot scorching weather is coming… especially for Texas.

Get some exercise. Walk around your neighborhood, go for a hike or a bike ride. Take some deep breaths of fresh spring air… and take your camera with you! You might find some beautiful scenery or blooming flowers to photograph.

Welcome Autumn!

October 5, 2018

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The days are getting shorter. The air outside feels lighter and you can almost taste cinnamon and apples on the breeze. You know what that means?…

It’s time for sweaters, boots, soup, pumpkin spice, and orange, red and yellow leaves on the trees.

Though we here in Texas may not experience all this yet (if at all), we can expect to experience many of the changes that fall brings. And we should be prepared, because not all of them are pleasant changes… you know, the ones we wait all year to experience. 😉

Immune System Support: What to Do

Eat foods in season – God had this great idea to have different foods grow at different times during the year! Before our modern day food processing system, people had to eat food ONLY when it was growing. So I think we should probably adhere to that practice. Food is medicine and can do wonderful things for our bodies… but only if we use it in the time that it was intended.

Essential oils – Diffuse them into the air, apply them topically or spray them on your bed or couch. There are several oils that help keep toxins and all the nasty things at bay. Peppermint, Lemon, Rosemary and Lavender are some favorites for supporting the immune system. And Cinnamon and Clove are also great for the fall time! 😉

Supplements – Vitamin C and Probiotics are pretty popular and well known when it comes to supporting the immune system (and the gut). Now… Elderberry is also a great supporter of the immune system. It helps to protect the cells from damage and activate the immune response. Echinacea (aka the purple cone flower) is another one that may enhance immune system activity in the long run.

Herbs – Plants are so useful! 😀 Echinacea and Elderberry, Ginger and Garlic... and Calendula are some of the top 10 herbs to help keep up a strong immune system defense.

Water – Keeping hydrated, yes even when the weather is cooler, is still key to good health. It helps keep your body in good fighting condition… and it helps to flush out the bad stuff that gets in your body.

Immune System Busters: What NOT to Do

Stress – It’s not fun, and it’s not good for us. Unfortunately, we cannot get rid of every little bit of stress in our lives every day… but we can limit it. Unnecessary stress in a huge enemy of good health. The stress you do have control of… control it.

Sugar – It’s sweet and we love it… TOO MUCH! We Americans consume so much sugar it breaks down our bodies natural defenses against illness, and most of the sugar we consume nowadays does nothing for us. Try substituting some organic raw honey when you get a bit of a sweet craving.

Caffeine – A cup on coffee now and then is not a bad thing… and sometimes it can be a good thing. But if that is your biggest liquid intake it can weaken your immune system. Though it is a favorite for keeping one’s eyes open at work or school, it should not be your first line of defense.

Processed foods – Should be taken out completely. It masquerades as something beneficial and delicious… but all it does is damage.

Late-nighters or all-nighters – How many of us, when we are suffering from lack of sleep, are at our very best physically, emotionally or mentally? A good night’s sleep is essential for your body to be able to defend itself against everything trying to take it down. We all struggle with this, and I know it’s hard (boy do I know!). But sometimes it is best to put away your work, school or that unfinished project for the night… and go to bed. You will be more productive after a good sleep anyway. 🙂

Now I do want to point out one thing: just because you do these things, or not do these things, does not mean that you will never get sick. There is always the chance, while we are here on this earth, that we will catch something nasty. But if you take care of your body and give it the fuel it needs to defend itself… you have a better chance. 🙂

Have a happy fall, everyone! And may it be full of chilly weather, pumpkin spice and LOTS of pretty colors!

Build a Better Defense and Enjoy Your Winter

January 21, 2018

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It’s that time again people! Are you ready for another bout of achy muscles, inflamed sinuses, sore and raw throat, and having to put your life on hold because you are too sick to function? I thought not.

No one likes to spend their winter indoors because they HAVE to. Sure, we don’t mind staying home and lying around from time to time when we have a choice – we aren’t feeling horrible while we do and we can perhaps get some things accomplished off of our to do list.

We also don’t want to create a domino effect and put our whole family in quarantine (have you noticed how powerfully it effects large families?) 😉 Though this seems to be the norm during this time of year, it doesn’t have to be for you. There are some very simple steps you can take to minimize the effects of the winter bug, or even avoid it all together. Here are some of my favorites:

1. Food

80% of the immune system is in the digestive tract. One of the biggest defense tools you can give your body is filling it with lots of good superfoods and staying away from foods that weigh your body down and weaken your defense walls. So load up on some vitamin c, green leafy vegetables, probiotics and even some bone broth (smoothies are awesome). Be sure to chew well so it is easier for you to digest… and eliminate. Hydrate well, guys!

Stay away from those foods that can irritate the gut such as processed/fried foods, sugar and artificial sweeteners.

2. Exercise

It’s generally not thought about, but getting exercise can help you sleep better. It also helps increase circulation and keep your body in good strength for its defense. So keep up that daily workout routine! It will also help keep you warm, if you are not a fan of cold weather. 😉

3. Essential Oils

There are several essential oils that can help build up your immune system AND help build you up while you are down with the bug. 😉 Peppermint, Eucalyptus and Lemon are some of my favorites.

Peppermint and Eucalyptus help to clear the airways and can also help to relax your muscles. Plus, peppermint always smells amazing. 🙂

Lemon helps with lymphatic drainage and can help settle your stomach.

*Not every oil is going to work the same way for every person. Muscle testing is a great way for you to find out what oil your body needs. Contact me if you want to know more about muscle testing with oils.

4. Sleep

Getting your rest is an important part of staying healthy. If your body is too tired, it has no energy left to fight off illness. I know it is hard (I’m still trying to teach myself), but sometimes you should just turn off your computer, put away your work and get some sleep.

So go out there and enjoy your winter!

5 Healthy Holiday Tips

December 12, 2016

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Thanksgiving and Christmas. Two of the most exciting days of the year. It’s a time for family to gather together, there are delicious smells coming from the kitchen, the weather is getting colder (well… maybe, if you’re in the right place), and there are all those wonderful holiday traditions. But there is that one annoying little bug hiding in the corner, just waiting to jump out at you.

I know it’s hard to keep looking and feeling your best during these holiday months. There are so many tempting sweets this time of year and with the busy schedule of everyone on the family it is easy to let ourselves go and ignore our body’s warnings. I fall into the trap almost every year. And just about as many times… I end up regretting it. These are special and happy times and it is a shame to let sickness get in the way of enjoying these times with friends and family to the utmost.

Here are a few tips you can try to make this holiday season just a little bit more enjoyable.

1. Stay Hydrated

Drinking water is vital for your health. Being dehydrated weakens your immune system and can make you susceptible to sickness, especially during the holidays when we tend to ignore our bodies amid all the excitement of the season. It’s recommended that you drink half your body weight in water every day… but that is not the only way to stay hydrated. Getting more fruits and vegetables in your diet has many positive impacts on hydration status.

2. Stay Active

Exercising with a busy schedule is tough, but it is key to keeping our muscles strong (and I don’t just mean like Hercules), keeping our shape and giving us energy. Strong muscles and body help keep spasms and back back pain at bay, and help support the rest of the body. It doesn’t take much, a simple 10 minutes a day will help a lot.

3. Get Plenty of Sleep

Recharge! Lack of sleep really puts a strain on your body and weakens you. I can testify to that. Though there is so much to do during the holidays and we may be tempted to stay up just a few more minutes to complete that last task, we might want to listen to our body and leave it for the morrow. Sometimes it is necessary to stay up a little later, we do have responsibilities after all, but it is important that we don’t go overboard and make it a regular habit. Be smart and know when it is time to stay up and finish that project and when it is time to give in to the calling of your bed. 🙂

4. Manage Stress

Stress zaps energy from our bodies and can also cause physical pain (headaches, muscle cramps for example). Take time to relax during the holidays. Breathe and let the hustle and bustle leave your mind. I have found that curling up with a good book or reading passages of scripture will do wonders.

5. Self-Control

Don’t eat every sweet thing set before you. Sugar is your enemy. It can drain your body of all the good nutrients and leave you with a very inflamed and irritated gut. Indulging in a few special treats here and there is OK, but be sure and feed your body the protein and vitamins it needs to help balance glucose and insulin levels. Don’t overdue your dessert portions… and listen to your body! Stop when it tells you.

Believe me, a happy gut and body will treat you well. Though hard at times… it is worth it. 🙂 So what do you say? Ready to chase away the blue Christmas this year? Are you up to the challenge with me?

So let’s talk! What are some ways you have found to help your body make it through the holidays with a smile?