Archive for March, 2020

Ways to Naturally Boost your Immune System

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Boosting your immune system naturally sounds enticing, but is it feasible? The immune system consists of many moving parts and they all need to work together for optimal health. Many vitamins and supplements claim to have immunity boosting effects, however boosting immune cells in your system is not always a good thing. The body is always naturally creating immune cells, so creating more than your body needs can actually do more harm than good. As we get older, the strength of the immune system decreases, which means that it is easier to contract infectious diseases. Scientists are not sure why this happens, but they have found a relationship between decreased T cells, that are responsible for fighting off infections. Some believe this may be due to atrophy that comes with aging, but it has not been confirmed. A reduced immune system as you age has also been demonstrated in how elderly respond to vaccines, as opposed to children. Nevertheless, vaccines have been found to reduce the overall chance of infections. A healthy immune system, regardless of age, requires healthy nourishment.

healthy lifestyleResearch has found that those who live in poverty, thus are malnutritioned, are more susceptible to infectious diseases. It is important to ensure you are fueling your body with real whole foods, so this means reducing the processed foods and increasing fruits and vegetables. If you suspect that you are lacking certain micronutrients in your diet and may be deficient of certain vitamins, it may be a good thing to incorporate supplements into your diet, but be sure to ask your physician first. Taking megadoses of supplements will not boost your immune system more, as mentioned previously you do not want to add more cells than your body really needs. There has also been found that there is a correlation between the mind and the body. This means that leading a high-stress lifestyle may be detrimental to the immune system. Incorporating daily exercise and meditation can be great ways to reduce stress. Exercise is also incredibly important for overall health, thus also having a positive impact on your immune system. Living an active lifestyle can seem daunting, so it is important to find an activity that you enjoy. It can range from walking 30 minutes a day to a yoga class, as long as you are moving your body in some way. Overall, living a healthy lifestyle is the best way to boost your immune system!


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The Alkaline Diet

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The Alkaline diet’s goal is to cut out foods that produce more acid like processed foods, dairy, eggs, and meat. On the contrary, foods like some legumes, fruits, and vegetables can contribute to an increased production of alkaline. Proponents of the alkaline diet argue that it can enhance overall well being and can promote weight loss due to the lower production of acid.This diet consists of healthy whole foods that benefit kidney and bone health. The pH scale measures whether a substance is alkaline or acid. The scale is between 0 and 14, anything below 7 is an acid, 7 is neutral, and 7 to 14 is alkaline. The kidneys are responsible for controlling the pH levels in the blood by either expelling or soaking up compounds. Over time, the adjusting of pH levels could have a consequence on your health. Bone density is a measure of the strength of your bones, and the lower your bone density the higher the likelihood of osteoporosis. This means your bones are weaker and more likely to break. Research has found the diet high in acid foods leads to calcium to be sucked out from the bones, thus reducing bone density. Diets that are higher in acid can also cause kidney stone as well as kidney failure. The pH in the stomach is more acidic as opposed to blood which tends to be more alkaline. It is important to remember that certain foods paired together can affect the pH of each individual item. The alkaline diet promotes a diet that is high in legumes, fruits, and vegetables. It is also lower in processed food and animal protein, which is something health experts are proponents of. If you are considering giving the alkaline diet a try, you should speak to your physician beforehand to ensure it is a good option for you.


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There have been debates about the negative effects dairy can have on health, and one of the most common topics is whether the type of fat found in foods with dairy cause an increased risk for type 2 diabetes. Dairy products are high in fat, specifically in saturated fat, which is a major contributor to obesity. On the other hand, many believe that certain dairy products such as fermented yogurt actually may reduce the risk of type 2 diabetes or at least not have an effect on the risk of developing it. Dieticians recommend limiting saturated fat intake by 10% of the total amount of calories consumed, which is about 20 grams of saturated fat per day for the majority of people. To put this into perspective, a single ounce of cheese has about 8 grams of saturated fat. Studies performed to see if there is a connection between dairy and diabetes have been inconclusive because they don’t take into account the types of dairy people are consuming.However, results from several studies do indicate that low-fat dairy consumption has a slight decrease in risk for type 2 diabetes. Specifically, it was found that a quality, low-fat, fermented yogurt was the most beneficial. The other side of dairy proponents say that quality full-fat dairy products like cream, yogurt, and cheese lower type 2 diabetes risk. A study from Framingham Heart Offspring found that those who consumed low-fat and high-fat dairy products reduced risk of prediabetes by 25%-39%. While studies like this did find these results, it is still not clear what dairy products are the best. Due to this unclarity, the dietary guidelines for dairy consumption say that 3 servings per day of low-fat or fat-free dairy products, especially fermented yogurts like kefir, are optimal.

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