Why endurance fitness should feature in your movement workouts

Endurance is one of the four pillars of fitness and relates to your physical ability to sustain a movement workout for a prolonged period. The biggest threat to good endurance is fatigue, but by keeping at it and continuing to exercise, you will find things are getting more bearable – probably a lot quicker than you were expecting.

Endurance is comprised of two main components: cardiovascular endurance and muscular endurance:

Cardiovascular endurance

Cardiovascular endurance refers to the ability of our heart, lungs and circulatory system to fuel our body with enough oxygen to allow us to keep moving during exercise. Endurance training helps us improve the efficiency of all three parts of the cardiovascular system, which needs to be functioning well to achieve a good level of cardiovascular fitness:

• The heart needs to be able to pump large amounts of blood to the working muscles
• The lungs must inhale large volumes of air and absorb oxygen efficiently
• The circulatory system is responsible for transporting oxygenated blood to the working muscles

Muscular endurance

Muscular endurance is the ability of a muscle to exert a force over a prolonged period without fatiguing – the higher your level of muscular endurance is, the greater the force your muscles will be able to exert.

Your muscular endurance can be improved through specific training that improves the fatigue resistance of twitch muscle fibers in different ways:

• Adaptations to the aerobic and anaerobic energy systems
• Improvements in the delivery of oxygen to your working muscles (greater cardiovascular fitness)
• Increased recruitment of muscle fiber to reduce the force placed on individual muscle fibers

Why is endurance fitness important?      

Both cardiovascular endurance and muscular endurance are key components of overall endurance, which is one of the four pillars of physical fitness. Research has highlighted many health benefits of physical exercise specific to endurance fitness:

Improved cardiovascular health

Endurance exercise has been shown in studies to strengthen your heart, which enables blood to be pumped more effectively around your body.¹

Lower blood pressure

Endurance exercise has also been shown to help lower blood pressure, which helps to keep your arteries clear of ‘bad’ cholesterol by raising  ‘good’ cholesterol.

Blood sugar regulation

Research has revealed that endurance movement workouts helps regulate insulin levels and lower blood sugar,² which also helps with weight management.

Promotes better sleep

Endurance, or aerobic exercise, has been shown to improve the quality of sleep on those suffering from insomnia.³ Exercise should not be done too close to your bedtime though as this can then have the reverse effect and make it more difficult to sleep.

Aids the immune system

Endurance exercise may increase immunoglobins, which are antibodies in the blood that help strengthens the immune system.⁴

Different types of endurance fitness

Endurance fitness can also be thought of as aerobic, or cardio fitness. It’s the type of workout that will quickly raise your heart rate and require you to keep it there for an extended period of time. Performing these types of exercise on a regular basis will strengthen your heart and lungs and improves your circulation, which leads to greater endurance and stamina. They might include:

• Running/hiking/brisk walking
• Dancing
• Swimming
• Tennis/squash
• Football
• Hockey

While it would be nice to feel yourself getting fitter quickly, it’s generally accepted that it will take around 2-3 months of consistent exercising to see a significant improvement in your endurance. While it may seem that things are taking time though, this is also your body’s way of protecting you from doing too much too soon and risking an injury. Start slow, find an activity you enjoy and before you know it, you will start feeling fitter, actually be enjoying your movement workouts and will be reaping the many health benefits of physical exercise.

1. https://search.informit.org/doi/abs/10.3316/INFORMIT.954052061700850 [↩]
2. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00123.2005?view=long&pmid=16036907 [↩]
3. https://www.sciencedirect.com/science/article/abs/pii/S1389945710002868 [↩]
4. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.567.3215&rep=rep1&type=pdf [↩]

Every time you eat, you have a choice. 

Do you choose to eat something that is nutritious and healthy for you?

Or do you opt for what tastes good and is convenient?

We all have moments where we indulge in less-than-ideal meals, but on an average daily basis, what are the choices you make when it comes to food?

This is an important question to consider as what we consume plays a vital role in our health, particularly with our immune system, which is a top priority now more than ever.

Protecting and healing us from illness and disease, our immune system is an essential component of our health. As diet-related illness spikes throughout the world, it’s imperative we take care of it as much as it takes care of us.

How can we do that?

Making good decisions about what we choose to consume and how we flavor it makes all the difference in supporting a strong immune system and defending ourselves against harmful bacteria and viruses.

To boost and maintain healthy immune function:

Enjoy vegetables. If you haven’t already, add nutrient-dense produce to your daily diet, such as spinach, broccoli, peppers, and kale. Or consider using a superfood powder to boost your daily intake of these powerhouse foods. 

Eat berries. Berries are loaded with vitamin C. For the greatest impact, choose darkly pigmented ones such as blackberries, blueberries, cherries, and strawberries.

Consume pungent foods. Onions, garlic, and leeks are all highly beneficial immune-boosting foods. Use them as a flavor base for meals and recipes.

Eat citrus. Oranges, grapefruit, lemons, and limes all provide an abundance of the immune system booster vitamin C. 

Add spice and herbs. Spices in general have anti-microbial properties. They add flavor, provide a lot of versatility when added to dishes as well as teas (try adding spices or herbs to tea with a touch of Manuka honey), and provide the potential for great protection. In particular, reach for such spices and herbs as turmeric, horseradish, thyme, oregano, basil, and cinnamon.

Sip soups and broths. Chock full of nutrients, a warm bowl of broth-based soup, or plain bone broth itself, can be beneficial to the gut and in turn supports immunity.

Drink plenty of water. Hydration keeps our oral microbiome defenses up, so try to drink at least ½ your weight in ounces of clean water each day.

Avoid empty calories. Say no to refined sugars and carbohydrates like biscuits, cakes, sugary drinks, and processed foods that don’t provide nutritional value and can suppress your immune system.

When eating out, order something cooked. If eating out, opt for cooked foods versus non-cooked cold foods. Heat rather than cold is more likely to kill unwanted bacteria harmful to the immune system.

Keep these tips in mind when it comes to what you shop for, how you cook or order, and what you consume. 

And remember, whether consciously or unconsciously, you make a variety of choices every day when it comes to taking care of your immune system. You can choose to support it, or you can select options that hinder it. 

What will you choose today to keep yourself healthy?

REFERENCES

https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
https://www.pcrm.org/news/blog/foods-boost-immune-system

The best approach to good health is one that’s proactive.

That’s why it’s important we support the immune system, a complex structure dedicated to protecting us from harmful outside invaders and fighting off what we come down with. This intricate bodily system plays a significant role in overall health by protecting, supporting, and balancing our bodies every minute of the day.

In today’s world, it’s common to reach for an over-the-counter medicine every time a symptom strikes. While that’s not always necessarily a bad thing, there are plenty of options for supporting the immune system that will prevent us from having to reach for medications in the first place.

Need some ideas?

Here are ten ways to strengthen and support your immune system:

1. Hydrate

Drinking half your body weight in ounces of (ideally filtered) water daily is a good place to start when it comes to keeping your body flushed of invaders and toxins.

2. Rest

Good sleep at night is essential for immune system recovery and should be complemented with rest and downtime throughout the day as well.

3. Exercise/Movement

Exercise supports the movement of blood throughout the body, allowing elements of the immune system the ability to patrol the blood and surrounding tissues. This movement of blood, fluid, and these elements supports the flushing of impurities and infections from the body.

4. Healthy diet

Eliminating sugar in food and drinks should be high priority on the list of a healthy diet. Paired with plenty of colorful fruits and vegetables, adequate protein, and healthy fats, the immune system can flourish with proper nutrients.

5. Reduce toxin exposure

Pesticides, lead, mold, and heavy metals can all be harmful to immunity. Eating organic produce and eliminating toxic hazards can help.

6. Support healthy bacteria

Our gut microbiome is essential to a healthy immune system. Including prebiotics and probiotics in your daily diet can make a big difference. Try fermented foods such as kimchi and sauerkraut, as well as yogurt and kefir.

7. Manage stress

Although we can’t eliminate stress in our lives, we can learn to manage it in healthy ways. Self-expression (such as dancing, singing, painting, keeping a diary, etc.), adaptogenic herbs, and forest bathing can all work wonders in bringing about peace and calm so our immune systems can rest and restore.

8. Breath work

Did you know that your diaphragm is actually a pump for the lymphatic system, which pushes out waste? Deep breathing and breath work helps support the movement of immune cells to clean up messes where they are needed throughout the body. Aim for daily meditation or breathing exercises whenever possible.

9. Mood balance

A bad mood isn’t just upsetting for your spouse and children, but for your immune system, too.  Having strong connections with others, enjoying hobbies, processing emotions, and even taking medications (whether herbal or prescribed) when needed can all support a balanced mood.

10. Supplements

To complement the above recommendations, some supplements can be helpful in keeping immunity strong such as:

• Zinc
• Vitamin C
• Vitamin D
• Elderberry
• Lemon Balm
• Garlic
• Omega-3s
• Multi-strain probiotics
• Astragalus
• Grape Seed Extract
• Mushrooms (such as reishi, chaga, turkey tail, etc.)

Speak with your doctor about which ones may work best for you, taking into consideration any chronic issues you have or medications you may be taking.

As you can see, there’s more to keeping sickness away than just taking a prescription.  A lifestyle full of healthy choices can prepare your immune system for any invaders and support it when it needs to act.

What can you do today to support the job it’s doing for you right now?

REFERENCES

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

Our immune systems need our support. 

Our immune system is designed to be our first line of defense for fighting off what can make us sick. It’s a protector, a supporter, and a balancer. What more could we ask of it?

However, when our immune systems become compromised due to a variety of lifestyle and environmental factors, it can wreak havoc on our health and our overall lives.

Let’s take a look at what our immune system does for us, how it gets compromised, and what we can do to keep it in shape.

What the immune system does

A robust and strong immune system is intended to protect us from illness and disease including but not limited to:

• bacterial infections
• viruses
• toxins
• parasites
• chronic inflammation
• cancer

It also supports the body in its recovery from any sickness or injury. 

The immune system is complex, taking coordinated action to provide protection from and resilience to a wide array of outside entities, many of which we come in contact with on a daily basis.

Our immune systems also help keep our body balanced in the face of things like inflammation. 

When we need to fight an infection or virus, our immune systems create inflammation to bring attention to the healing process. However, when inflammation becomes chronic (from stress, poor diet, etc.), it knows to work on reducing the continuous inflammation. It’s an intelligent and adaptive part of our bodies, knowing exactly what to do and when.

How it can become compromised

Stress is a significant factor when it comes to the strength of our immunity, and while stress in small amounts is normal and to be expected, too much of it can be detrimental.

Our nervous system assists us in responding to stress through our sympathetic and parasympathetic systems. Our sympathetic system puts us on high alert and keeps us fighting through the stress. On the opposite side is the parasympathetic system, responsible for calming us through rest and repair. 

When we live in a chronic state of stress, our sympathetic system doesn’t get a break, which can lead to a suppressed immune system.

In addition to how we react to stress, other factors can play a role. These include:

• poor diet, lack of nutrition
• large amounts of sugar
• smoking
• lack of exercise
• emotional trauma or grief
• anxiety and depression
• environmental chemicals and toxins such as molds, pesticides, and heavy metals
• medications
• radiation from machines and planes

When our immune system is out of balance, or focused on one thing too long, it can lead to serious issues such as:

• allergies
• chronic inflammation
• autoimmune disease
• heart disease
• cancer
• an overall low quality of life
• an increase in regular illnesses

How to keep it healthy

Now more than ever, it’s crucial to have a healthy immune system. Supporting it keeps it in balance, ready to fight whatever comes your way.

The more we understand the health implications of our daily choices, the more in control we can feel about our ability to protect ourselves.

While it’s not good to be ill all the time, putting your immune system to work every once in a while, can be beneficial.

Getting ill every now and then doesn’t mean you are weak; it gives your immune system the opportunity to stay robust. Keep in mind that sickness should always be monitored by a doctor, and they should generally run their course within one to seven days.

This sophisticated system in our bodies is one to be celebrated. It does more than just help us get over the common cold. The immune system is a flexible, dynamic, responsive, and intelligent system that balances our personal responses to all our daily exposures. From foods to environmental exposures, from infections to injury, the immune system handles it all. That’s worth a little support, don’t you think?

REFERENCES:

https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/
https://uthealthaustin.org/blog/strengthening-your-immune-system

They’re explorers, thinkers, discoverers and contributors.

They love to play everything from make believe to organized sports and whatever they can find in between. No activity filled with fun is too big or too small – they want to do it all. And to do it all, they need a strong immune system.

We’re talking about children and their bodies’ requirement of a healthy defense against sickness. 

With all that discovery and play, they’re bound to come in contact with bugs, viruses, bacteria, and toxins that can swiftly bring a little one down with colds, flus, and other illnesses. Therefore, supporting their immunity may be one of the most important things you can do to nurture a developing mind and body.

In addition to lifestyle habits that can serve as a foundation for health and immunity in kids (especially for school), there are key nutrients that boost the body’s defense system by building up and maintaining healthy immunity.

Following are five of these key nutrients and ways to incorporate them into your children’s lives starting today.

1. Probiotics

These live bacteria can be powerful for any immune system – particularly for children. 

Every human body has a microbiome of bacteria, protozoa, viruses, and fungi that does everything from regulate mood to manage weight to support immunity.

A daily dose of probiotics – in food or supplement form – gives children’s’ immune system an advantage in school, activities, sports, and life in general.

For a diet rich in probiotics, offer children foods such as:

• yogurt
• kefir
• kimchi
• tempeh
• miso
• sauerkraut

In addition, a probiotic supplement also offers live bacteria strains. Some are available as chewable and capsules, while powder supplements can be added to juice, water, or simply taken off a spoon.

2. Vitamin C

Vitamin C is a well-known nutrient for immunity (thanks to all those antioxidants) and is commonly associated with citrus fruits.

Think beyond a glass of orange juice (that potentially contains high amounts of sugar) and increase vitamin C levels in children with a variety of fruits and vegetables such as:

• leafy greens like spinach and kale (add to pasta sauce, in an egg omelet, or to a smoothie for an added boost of vitamins)
• strawberries (used as a topping for oats or cereal, on top of salads, and for dessert)
• broccoli (roasted, grilled, or steamed – add seasoning or a dipping sauce for fun)
• avocados (mash on top of whole grain toast with olive oil and salt for an easy breakfast)
• citrus (slice up for a snack, squeeze into sparkling water, or add to a fresh salad)

3. Zinc

An essential mineral for good cellular function, zinc is vital for immunity. It’s found in a variety of foods and can also be taken as a supplement.

To assist the immune system, include the following foods in a child’s daily diet:

• eggs
• meat and poultry
• tofu
• yogurt
• nuts and seeds
• whole grains
• beans
• dark chocolate

4. Vitamin D

Vitamin D is associated with immunity in which a healthy amount in the body can result in a healthy defense system. Low levels of vitamin D have been correlated with autoimmune disease and an increased risk of infection and illness. 

As well as supplements in pill or liquid form, add vitamin D to a child’s diet with:

• fatty fish such as salmon, tuna, and mackerel 
• fish oils
• eggs
• mushrooms

5. Omega-3 fatty acids

These fatty acids fight inflammation and regulate cells which benefit the immune system. Omega-3s can be taken as a supplement (ensure both DHA and EHA are included) in a variety of forms such as pill, chewable, and liquid and are also found in:

• salmon, cod, herring, mackerel, sardines and canned tuna
• nuts
• flax and chia seeds
• eggs
• avocados
• edamame
• tofu

A healthy child requires a healthy immune system, and what they eat and consume can help or hurt it. Taking mindful steps to support a child’s immunity helps them continue to grow, develop, learn, and enjoy the glories of childhood. So, stay aware of what you can do to help them stay healthy along the way.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/

Children can be resilient when it comes to sickness, and their immune system is what’s to thank.

But we all know it’s hard to keep little hands from germ-covered toys, screens, noses, and mouths.  That’s why it’s essential that kids are provided with the support they need to keep their immune system balanced and strong.

While some of these recommendations are the same as for adults, there are additional suggestions especially for children.

Ten tips for strong immunity in children

1. Keep sugar low

Many foods and drinks marketed to children are high in sugar, including juices. Limit intake and offer water (infused with fruit if need be) for stable immunity.

2. Teach cleanliness skills

As soon as they walk in the door, right before a meal, and after using the bathroom are particularly important times to ensure proper handwashing. 

Encourage kids to sing Happy Birthday or the ABCs while scrubbing with soap and to rinse thoroughly when they are finished.

3. Sleep

Getting good quality sleep every night is important for children. Stick to a schedule and an enjoyable nightly routine whenever possible.

4. Be mindful of food sensitivities

If chronic infections or sickness are apparent, food sensitivities may be at play. Work with your child’s doctor to rule out issues with or sensitivities to certain foods.

Bear in mind that there is a difference between a food sensitivity and an allergy – those with sensitivities can still test negative for an allergy and experience the unpleasant symptoms of intolerance. While blood-based allergy tests are a good place to start, if symptoms persist after a negative test result, it could be a sensitivity.

5. Hydrate

Make sure children have water bottles with them at school, on the playground, and in the car. Adequate hydration helps the body flush out toxins and invaders.

6. Vaccinate mindfully

When vaccinating, make sure your child is healthy prior to receiving the vaccine(s) and be mindful of how many are given at once so as not to overload the child’s immune system.

In addition, try not to suppress any mild symptoms a child experiences from a vaccination (although they should be monitored by a doctor). This is the immune system responding and building tolerance.

7. A healthy diet

They may not always want to eat their broccoli but offering a colorful diet of fruits and vegetables complemented by quality protein and healthy fats nourishes the immune system.

Try adding greens to a fruit smoothie and finely chopped vegetables to pasta sauce or baked potato for extra nutrients.

8. Limit toxic exposures

Exposure to germs and microbes are necessary for the immune system to develop and grow strong, but exposure to chemicals and toxins is harmful and could be detrimental to growing bodies.

Whenever you have the opportunity, provide your family with organic foods, pure and clean water, and plenty of non-polluted, fresh air.

9. A healthy gut

To keep kids’ guts healthy, try a children’s probiotic supplement and include fermented foods such as yogurt, kefir, cottage cheese, and miso in their diets.

Another consideration for gut health is the use of antibiotics. While they’re absolutely vital in some cases, there are also times when they’re not completely necessary. Oral antibiotics can alter the digestive system’s microbiome and may ultimately impact digestive health either temporarily or long term.

10. Plenty of joy

As with adults, it’s important for children to just have fun. Many times, that means playing in the dirt and just running around.  This is good for kids’ bodies and minds and getting dirty exposes them to bacteria and germs that ultimately help build strong immune systems. 

After all, children are going to get dirty – that’s just part of growing up.

By being role models and teaching (and showing) children what to do to keep their immune systems healthy, we can encourage their good choices and watch them grow into healthy and balanced young adults.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC121401/

https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/

This is how laughter affects our body

“A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why does a researcher agree with a comedian? Because laughter is healthy.¹ If you want to know how laughter can contribute to a healthy lifestyle, check out our article.

Gelotology — the study of humor or laughter

We have all heard the phase “laughter is the best medicine,” but what many people don’t know is there actually is science behind it. “Gelotology” (from gélos, meaning laughter) is the study of laughter or humor. Although researchers like William F. Fry and Lee S. Berk were initially ridiculed for their extraordinary field of interest, it has since become established as a recognized discipline.

Stanford professor William F. Fry was one of the first people to look at the psychological and physiological effects of laughter in the 1960s. Today his studies are regarded as the foundation of gelotology as Fry found that laughter increases the activity of certain cells in the immune system responsible for killing infectious pathogens.²

Is laughter really healthy?

When we laugh, happiness hormones (endorphins) are released.³ But laughing isn’t just about being happy — it is also healthy. Laughter researchers attribute several positive effects on our bodies to laughter. For instance, laughter can have a positive impact on the immune system.⁴ Experts also found that the stress hormone cortisol can be lowered by laughing. (https://news.llu.edu/research/laughter-fool-proof-prescription)) Have you ever tried to use laughter to combat stress? Laughter therapies have not only been found to help reduce stress but also to reduce pain.⁵ Humor research is giving the phrase “laughter is the best medicine” a whole new meaning.

Laughter can support the cardiovascular system

Michael Miller, from the Department of Cardiology at the University of Maryland Medical Center, together with William F. Fry, who is carrying out research at the Department of Psychiatry at Stanford University’s Medical School in Palo Alto, found that “mirthful laughter” can keep the blood vessels healthy.³ Their results are based on a study in which randomly selected subjects were first shown a comedy, or humorous TV program, followed by a film that would trigger mental stress. The subjects’ blood pressure was measured during the experiment.

The study showed that blood pressure measurements, taken after watching a film that causes stress, differ from those taken after watching a comedy that stimulates laughter.³ The results can be explained by the fact that we take in more oxygen than usual when we laugh, due to increased breathing. As a result, our pulse increases and blood pressure rises. After laughing the blood pressure drops again. As we are exposed to mild stress when watching serious, non-humorous films and series, this has the opposite effect on blood pressure.³

Whether it’s the latest comedy that’s showing in the cinema or a funny situation in our everyday lives, laughter can stimulate blood circulation and support the entire cardiovascular system.

Laughter can have a positive effect on the immune system

Negative thoughts can trigger chemical reactions and therefore induce stress – which in turn can weaken our immunity. Positive thoughts and genuine laughter, by contrast, can help to reduce stress, strengthen the immune system and protect the body from disease.⁴ Happiness helps our mental wellness. Lee S. Berk is convinced that happiness can also be an effective immune response.⁶

In a study with other laughter researchers, Berk wanted to find out whether humor therapy and the mirthful laughter it brings can actually serve a preventive function and have a positive effect on our immune system.⁷ For this purpose, 52 healthy male volunteers were shown a humorous video and had their blood taken before, during and after. The laughter researchers concluded that laughter associated with humor can have a positive effect on our immune system.⁷

Laughter against pain — the most natural pain reliever

We all know that laughter makes us happy. But have you ever considered endorphins as our body’s natural pain relievers? Laughter is not just able to support your immune system – it can also be used as a therapy.

British researchers found that laughter is associated with an increased pain threshold.⁵ Similarly, to their colleagues in the field of laughter research, they initially played funny comedies and sober documentaries to the subjects taking part in their study. They then expanded their investigations to test the effects of laughter on the pain threshold, even under natural conditions, during a humorous theatre performance. Before and after viewing the video clips, or the play, the test subjects underwent a pain threshold test.

In both cases the results of the British research group confirmed that our pain threshold is significantly increased when we laugh.⁵ If we are serious, or do not laugh genuinely, the pain threshold remains unchanged – or may even drop. According to the laughter researchers, the best explanation for the results is the effect that happiness hormones released by laughter have on pain.

Laughter to combat stress — a simple form of relaxation

When we laugh, we get a boost of energy and the opportunity to switch off properly. Therefore, laughter can be a great form of stress reduction.⁴ In his numerous gelotology studies, Lee S. Berk found that laughter can cause positive stress (eustress) and therefore reduce negative stress (distress).⁶ This kind of stress reduction brought about by laughter is due to the fact that laughter reduces the stress hormone cortisol in our body.

A study at Indiana State University’s Sycamore Nursing Center also found that laughter can reduce stress.⁸ The research group investigated the reaction of 33 healthy female subjects to humorous videos and tourism videos. While the group watching comedy videos that made them laugh saw a drop in stress markers the stress levels of the subjects in the other group remained the same.

The physical symptoms of stress can also be reduced by laughter as laughter can stimulate blood circulation and lead to muscle relaxation — both reactions of our body that can help reduce stress.⁴

Laughing as a workout? 

Do you ever wake up with sore muscles even though you didn’t exercise the day before? If so, you must have had a good laugh. When we laugh up to 300 muscles contract, mainly in the face, chest and stomach.⁹ As well as our muscles, our respiratory system is involved when we have a good laugh.³ Our lungs expand, and our abdominal muscles and chest stretch, working out almost our entire body.

When we exercise our body is very active for a short time. The heart pumps oxygen-rich blood through the body and the metabolism is stimulated. When we have a good laugh, the body reacts in a similar way.⁹

However even people who laugh a lot should still stay active and ensure healthy nutrition.

Have you ever heard of laughter yoga? No joke, this type of yoga really exists. Laughter yoga is based on the idea that you can make yourself laugh and benefit from this.¹⁰ Laughter yoga is now widespread and you can be sure to find a laughter yoga group near you. Try it out and keep yourself healthy with laughter. 

Strengthen relationships with humor

Laughter not only affects our health but also our relationships. As Victor Borge put so well, laughter is the shortest distance between two people. Laughing together can strengthen our interpersonal relationships and understanding of each other.¹¹ Besides, it’s a great feeling to infect other people with your laughter, don’t you agree?

Whether in private or at work, laughter contributes to good will and harmony. Sharing a laugh can therefore also facilitate communication and collaboration.¹¹ In situations of stress or conflict, laughter can defuse the situation and promote teamwork.

Take life with a pinch of humor. Doing so can help you support your health and your social environment.

1. https://news.llu.edu/research/laughter-fool-proof-prescription [↩]
2. “Live Better: A Healthy Laugh” in SA Mind 16, 3, 90–91 (October 2005) doi:10.1038/scientificamericanmind1005-90 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩] [↩] [↩] [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 [↩] [↩] [↩] [↩]
5. https://royalsocietypublishing.org/doi/10.1098/rspb.2011.1373 [↩] [↩] [↩]
6. https://news.llu.edu/research/laughter-fool-proof-prescription [↩] [↩]
7. https://pubmed.ncbi.nlm.nih.gov/11253418/ [↩] [↩]
8. https://pubmed.ncbi.nlm.nih.gov/12652882/ [↩]
9. https://www.planet-wissen.de/gesellschaft/psychologie/lachen/pwieistlachenwirklichgesund100.html [↩] [↩]
10. https://www.researchgate.net/publication/262535370_The_impact_of_laughter_yoga_on_subjective_well-being_A_pilot_study [↩]
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩]

It’s so easy to run out of energy. We lead busy lives, full of responsibility and we have to find time to work, relax, sleep and of course, enjoy ourselves though the things we love, like socialising and keeping fit. All of these things require energy, which can be difficult to come by, but with the help of certain superfoods, we can tap into it naturally.

Superfoods are known for their wide variety of health benefits, with one of these benefits being the ability to give you a natural energy boost. Here are four of some popular superfoods that do just that!

Almonds

Easily found on most supermarket shelves, the humble almond is actually a powerful superfood that can do wonders for your energy levels!

Converts sugar into energy. Studies have shown that almonds are one of the most nutrient-rich form of food available¹ and they are a rich source of magnesium, which plays a key role in converting sugar into natural energy.

Sleep regulation. Almonds are beneficial in helping you sleep well due to their high levels of magnesium.

Goji berries

These little berries are fantastic for adding a pop of colour to your plate and what’s even better is that they are delicious and so good for you! Tiny red goji berries are packed full of antioxidants with scientific evidence to support the following claims:²

Immune system support. The antioxidants in goji berries are known for their immune-boosting qualities and their ability to reduce inflammation and protect against harmful free radicals, keeping you in great health and full of energy.²

Stabilises blood sugar. Goji berries may be helpful in controlling how sugar is released into the bloodstream, with research showing that they can help to balance insulin and glucose levels in the blood.³ As energy slumps can be caused by dips in your blood sugar levels, keeping them balanced is a great way to avoid those slumps.

Improves sleep. Lack of sleep is a key trigger for tiredness during the day, so one of the best ways to feel full of energy is to make sure you get enough. That can be easier said than done, but a study has shown that goji berries can improve your quality of sleep, leading to increased energy levels, a better ability to focus and greater mental acuity.⁴

Guarana

Native to the Amazon basin, this Brazilian plant is a black seed with a white covering, about the size of a coffee berry and encased in a red shell. When the seed is processed into a powder and consumed, it delivers a range of science-backed health benefits proving it to be a great superfood in terms of delivering a natural energy boost:

Reduced fatigue. Guarana is an excellent source of natural caffeine, which helps you maintain your mental energy and focus. This is because caffeine has been shown to block the effects of adenosine, a compound that helps your brain relax.⁵

Rich in antioxidants. Like goji berries, guarana is particularly rich in antioxidants, which are great for giving your immune system a boost and helping to keep you feeling well.

May boost memory. Studies have been conducted into the effects of guarana on your memory and have concluded that it can help you maintain focus, pay more attention to tasks and complete them more quickly.⁶

Chlorella

A form of single-celled, freshwater algae, chlorella is a powerful nutritional supplement that studies have shown to have many natural energy boosting health benefits:

Acts as an antioxidant. A number of the compounds contained within chlorella, including chlorophyll, vitamin C, beta-carotene, lycopene and lutein are antioxidants. Antioxidants keep us in good health with optimal energy levels.

May enhance aerobic endurance. Positive effects were demonstrated in a study that looked at the effect of chlorella on aerobic endurance, with it showing a significant improvement in the ability to saturate oxygen into the lungs.⁷ This might be due to chlorella’s branched-chain amino acid content, as there have been further studies showing that this collection of three amino acids can also improve aerobic performance.⁸

Superfoods are super for a reason. As well as helping to boost our energy, they boast health benefits ranging from anti-aging effects to glucose regulation and immune function support. As they taste great too, adding them to your diet is a fantastic way to deliver some immediate health benefits.

1. https://www.researchgate.net/profile/Peter-Ellis/publication/250058086_The_nutritional_and_health_benefits_of_almonds_a_healthy_food_choice/links/5850497108ae8f37381940b7/The-nutritional-and-health-benefits-of-almonds-a-healthy-food-choice.pdf [↩]
2. https://www.medicalnewstoday.com/articles/322693#seven-scientifically-proven-benefits [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475782/ [↩]
4. https://pubmed.ncbi.nlm.nih.gov/18447631/ [↩]
5. https://journals.physiology.org/doi/full/10.1152/ajpregu.00386.2002 [↩]
6. https://www.sciencedirect.com/science/article/abs/pii/S0091305704002710 [↩]
7. https://pubmed.ncbi.nlm.nih.gov/25320462/ [↩]
8. https://pubmed.ncbi.nlm.nih.gov/21297567/ [↩]

The health benefits of eggs

Are eggs good for you? This question has long been a subject of debate, the reason being that many people associate eggs with harmful cholesterol and its negative effects on the body. However, studies have shown that eggs contain many valuable nutrients important for our body’s health.¹ This makes chicken eggs a valuable addition to our diet.

What nutrients can an egg provide?

Eggs are a true powerhouse of essential nutrients: Along with large amounts of high-quality protein, they also contain numerous vitamins, minerals and trace elements.((https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information)) Eggs are also one of several foods with a high biological value. Biological value is an index that specifies how effectively the proteins in food can be converted into the body’s own proteins. Eggs score top marks in this area with a peak biological value of almost 100%,² meaning that nearly all the protein in an egg can be converted into the body’s own proteins.

The biological value of raw eggs is slightly lower,³ meaning that cooked eggs are even healthier, as they allow the highest proportion of protein to be converted into the body’s own proteins.

Vitamins

Beneath the eggshell lie all the essential vitamins for the human diet: Just a single egg packs a whole bunch of vitamins and minerals including vitamin A, B2 and B12. ⁴ The nutrients in an egg vary between the white and yolk. The egg yolk contains considerably more nutrients than the white of the egg. The egg white is rich in sodium, potassium and of course, protein,⁴ and while the yolk contains fat and cholesterol, it is also rich in valuable vitamins such as vitamin D.⁴ So those who choose to ignore the yolk in order to avoid the fat and cholesterol are also missing out on many beneficial nutrients.

Purely in terms of quantity, vitamin A is the main vitamin in chicken eggs.⁴ Vitamin A contributes to the maintenance of normal vision and normal mucous membranes. In addition to vitamin A, eggs also contain many B vitamins, including the essential vitamin B12, which is important for many processes in the body. Vitamin B12 contributes to the normal functioning of the nervous system and the immune system.

And it’s not just the vitamin A and B12 content that makes eating eggs healthy. They also support the body by providing many other vitamins:⁴

• Vitamin B2 (riboflavin) helps to maintain normal vision and a normal energy metabolism and protects the cells from oxidative stress.
• Vitamin B6 contributes, among other things, to normal functioning of the nervous system and the immune system. Vitamin B6 also contributes to a normal protein and glycogen metabolism.
• Vitamin D plays a role in the normal utilization of calcium and phosphorus, supports the maintenance of normal bones and normal muscle function.

Compared to other vegetarian foodstuffs, a chicken egg contains a large amount of vitamin D, with one egg yolk containing 5.4 micrograms.⁴

• Vitamin E helps protect cells from oxidative stress.
• Vitamin K contributes to normal blood clotting and bone maintenance.

Minerals & trace elements

Eggs not only supply the body with almost a full complement of vitamins, but also provide many essential minerals. Minerals don’t directly provide the body with energy from food, but are vital for the development of tissues, cells, bones, and teeth.⁵ Calcium and phosphorus, for example, are important building blocks of teeth and bones. Including eggs in our diet therefore ensures a sufficient supply of minerals such as calcium, phosphorus and sodium. Phosphorus contributes to the normal function of cell membranes and the maintenance of normal bones and teeth.

Trace elements also fall under the definition of minerals, but are substances that only occur in very tiny quantities in the body and are only absorbed in very small amounts. Major trace elements include iron, zinc, copper and iodine.⁵ Eggs therefore also offer health benefits as they contain many important trace elements, primarily iron and zinc.⁴ Zinc is an important trace element for the body as it supports the maintenance of normal skin, hair and nails, and the normal functioning of the immune system.

In addition to zinc, copper and iodine, eggs also contain iron as a valuable trace element. Iron is particularly important for our blood as it contributes to the normal formation of red blood cells and hemoglobin, in addition, iron contributes to the normal transport of oxygen in the body.

Protein & amino acids

Egg whites and yolks contain the same amount of protein.⁶ Proteins help increase and maintain muscle mass. A protein-rich diet is therefore favored among athletes due to its role in supporting the building of muscle. But protein is more than just a nutrient for fitness fans. Protein, together with fats and carbohydrates, is classified as a macronutrient, which means the body needs it in large quantities, while micronutrients such as vitamins and minerals, though still important, are only needed in smaller amounts.⁷

The balanced profile of proteins in an egg makes it particularly beneficial to health: Eggs contain all nine essential amino acids⁴ that the body can only absorb through food. When food is consumed, the whole protein is broken down into its individual components, the amino acids. It can only be used by the body in this form. The action of amino acids is essential, particularly in the process of muscle building, which is why they play such a major role in the diet of athletes.

It is important to consume healthy sources of protein every day, and chicken eggs are ideal for this. In addition to a superior macronutrient profile—low carbohydrates, healthy fat and a high protein content—their ideal combination of important nutrients means that eggs also offer numerous additional health benefits.

Micronutrients choline & biotin

The important nutrients in eggs also include the micronutrients choline and biotin,⁴ which are involved in many major processes in the body. Choline can be found in large quantities in chicken eggs. Although the body is able to produce choline itself, it can’t do this in large quantities. Choline must therefore be primarily absorbed through food. Choline contributes to normal homocysteine and lipid metabolism and helps maintain normal liver function.

Besides choline, eggs are also rich in biotin. Eggs are therefore also good for the skin and hair, as biotin contributes to the maintenance of normal hair and skin. It also supports the normal metabolism of macronutrients and normal functioning of the nervous system.

Fact or myth? Eggs & cholesterol

Are eggs good for you? As mentioned above, the cholesterol content of eggs is always discussed in this context. Because chicken eggs contain a large amount of cholesterol, eggs have long been considered an unhealthy option. Elevated cholesterol levels are suspected of having a negative effect on the cardiovascular system and contributing to diseases in this area.⁸ As a result, people were long recommended to minimize their egg consumption in order to prevent an increase in cholesterol levels. However, because cholesterol performs many valuable functions in the body, such as in the production of hormones and vitamin D, the body is able to make its own cholesterol. For this reason, it’s not essential to consume cholesterol in our diet.³

Meanwhile, studies have shown that eating eggs has very little effect on the cholesterol level.⁹ In a healthy person, the blood cholesterol level is regulated by a mechanism that maintains it at a relatively constant level. This mechanism functions independently of whether additional cholesterol is consumed via the diet.³ In healthy people, however, there is no risk associated with eating eggs, in fact they are recommended for a healthy diet. After all, eggs not only contain numerous vitamins and valuable nutrients, but also lecithin. Lecithin is a substance that binds cholesterol, thereby inhibiting its uptake by the body. Eggs can therefore be healthy despite their cholesterol content and can be integrated in a balanced diet with a clear conscience.³

How many eggs is a healthy amount?

Another question often asked is how many eggs is a healthy amount. Current research demonstrating the modest effect of eggs on cholesterol levels would suggest that even daily consumption of eggs would not be considered problematic. However, the German Nutrition Society (DGE) recommends eating up to three eggs per week.¹⁰ In general, it can be summarized that eggs are healthy, as long as they are eaten in moderation.³

Healthy recipes with eggs

It’s easy to include eggs in your diet in combination with healthy foods of your choice. When it comes to eggs, as with all foods: healthy eating means variety. And eggs are truly versatile in the kitchen, offering endless possibilities for breakfast, lunch, dinner, and snacks. So many healthy egg-based recipes not only taste great but are also very quick to prepare. They also have the advantage that the levels of many nutrients in eggs are only slightly reduced by cooking. It can nonetheless be practical to use as little heat as possible when cooking eggs.

The classic boiled egg

Boiled eggs are an old favorite, particularly at breakfast. Depending on personal preference, they can be either hard-boiled or soft-boiled. Boiled eggs are not only healthy, but also highly versatile. Hard-boiled eggs are not only an ideal ingredient in a wide range of salads, but also go well with whole meal bread for a healthy and delicious sandwich filling. Eggs are also a healthy alternative as a perfect snack for on the go, keeping you fuller for longer while also being low in calories.

Scrambled eggs and fried eggs

No mention of classic egg dishes would be complete without scrambled eggs and fried eggs. Whether you prefer to whisk your eggs first and eat them scrambled or add them to the pan whole, both these types of egg are healthy options. Both recipes can also be adapted to suit your personal preferences, and the options are endless. Fried eggs can be cooked as a classic “sunny side up” (i.e., with the healthy yolk facing upwards) or cooked on both sides. There are also several different variants for cooking scrambled eggs. You may choose to add milk or add other ingredients such as onions to taste.

Omelets and frittatas

To make omelets and frittatas, the eggs are whisked in a bowl and then fried gently over a low heat until cooked. The difference between these and scrambled eggs is that the mixture is not stirred during cooking. Vegetables are often added to frittatas. Combined with the egg, this then results in a healthy meal that keeps you full for longer. The recipe can be easily adapted, making omelets and frittatas ideal for using up leftover vegetables.

Eggs are healthy and important for a balanced diet

Whether strengthening the immune system, supporting muscle growth or in terms of our personal performance, eggs contain many nutrients that benefit our whole body. Once we know how to use eggs as part of a balanced diet, eating them can support our health in many ways.

1. https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ [↩]
3. https://www.bzfe.de/inhalt/eier-gesund-essen-4168.html [↩] [↩] [↩] [↩] [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩]
5. https://www.tk.de/techniker/magazin/ernaehrung/essen-und-wissen/mineralstoffe-spurenelemente-2004778 [↩] [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [↩]
7. https://mynutrition.wsu.edu/nutrition-basics [↩]
8. https://www.dge.de/presse/pm/cholesterinwerte-im-griff/ [↩]
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/ [↩]
10. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/ernaehrungskreis/ [↩]

Helping others and the link between altruism and happiness

Have you ever wondered what altruism means? Altruism is the principle and moral practice of concern for the happiness of other human beings or other animals, resulting in a quality of life, both material and spiritual. Essentially by caring for others, it benefits your own wellbeing.

There is a Chinese saying that states: “If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help somebody.” This explains what altruism means perfectly—happiness is found in helping others.

The scientific link between altruism and happiness

Science has validated the concept that altruism and happiness are directly related. The embodiment of altruism, compassion, empathy, helpfulness and a desire to take care of others is associated with greater wellbeing, health and longer lives. When we embody compassion, both emotionally and behaviorally, we are also acting for our own good, as long as we are not overwhelmed with the helping tasks.¹

Researchers assessed a group of people who had experienced stressful events during a period of one year and determined whether or not they had also provided tangible assistance to friends or family members. They concluded that the people who had given their time and talents to help others were significantly less likely to die during the course of the study.²

What is it about living an altruistic life that creates these benefits?

Several factors may be responsible. To start with, the positive feeling one often receives after helping someone in need is caused by endorphins, and possibly endocannabinoids as well. These are the same feel-good chemicals released during exercise that the body rewards us with when we are taking care of ourselves (or in this case, taking care of others).

Helping others often reminds us to be grateful for what we have. In a time when so many of us are constantly striving to acquire more possessions and comparing what we have to what others have, cultivating gratitude can be extremely rewarding. It helps us let go of desires and more freely live in the moment with what we have—and be happy with that!

Helping others distracts from our own problems

Focusing on doing good for someone else can break negative thought cycles and preoccupations with our own worries. Studies have shown that people with medical conditions reduce their own distress and disability when they counsel others about the same conditions.³

The happiness derived from compassionate living and helping others is a very specific kind of happiness. Revolutionary research from UCLA and the University of North Carolina demonstrates this. Scientists looked at the link between happiness and inflammation which is suspected to be at the root of cancer and other chronic non- infectious diseases. Inflammation is often higher in people who live with high levels of stress. Because stress and inflammation are connected, you might expect those who report they live a “happy” life would experience less inflammation. Not true!

Amazingly, the researchers found that if a person’s happiness was derived from a life of pleasure (also known as “hedonic happiness”), that person still had high inflammation. However, when a person’s happiness stemmed from an altruistic life of purpose (also known as “eudemonic happiness”), low levels of inflammation were recorded.⁴

Altruism without the guilt factor

We sometimes need to be reminded that it is okay to feel good about helping others, rather than believe we are only doing it for selfish reasons. You are making a difference in somebody’s life. That is wonderful and you should allow yourself to embrace that feeling without guilt.

The benefits of altruism and happiness go hand in hand. Both will help you fill your life with more wonderful, positive experiences and feelings.

Research suggests that we are born with an innate desire to help others. Embrace it! Scientists at the University of British Columbia found that children as young as two years old benefit from altruism. When tasked with giving treats to other toddlers, those who gave the treats experienced a greater level of happiness than those who received the treats.⁵

This is proof that we are hardwired to be helpful, and there is nothing wrong with taking pleasure from that. Know that you are a good person and you are not helping others for selfish reasons. Feeling good about the action is just a perk.

1. Post SG. Altruism, happiness, and health: it’s good to be good. Int J Behav Med. 2005;12(2):66-77. [↩]
2. Poulin, Michael J. et al. Giving to Others and the Association Between Stress and Mortality. American Journal of Public Health 103.9 (2013): 1649–1655. [↩]
3. Carter, Sherrie Bourg. Helper’s High: The Benefits (and Risks) of Altruism. Psychology Today. Sussex Publishers, 04 Sept. 2014. Web. 13 July 2017. [↩]
4. Fredrickson, Barbara L. et al. A Functional Genomic Perspective on Human Well-Being. Proceedings of the National Academy of Sciences of the United States of America 110.33 (2013): 13684–13689. PMC. Web. 13 Aug. 2017. [↩]
5. Aknin LB, Hamlin JK, Dunn EW. Giving Leads to Happiness in Young Children. PLOS ONE 7(6): e39211. [↩]

While an indoor targeted workout or organized class can be a wonderful way to manage your health, the great outdoors has just as much (if not more) to offer.

Green exercise (movement practised in nature) can have positive effects on the mind and body that extend beyond the benefits of exercise inside. 

In addition to regulating weight, strengthening the cardiovascular system, managing stress, and preventing disease, outdoor workouts can also:

• strengthen the immune system
• reduce stress and inflammation
• enhance mood and provide clarity
• provide a restorative experience
• increase longevity

This form of nature therapy is available right out your door, so if your typical workout has become monotonous, consider changing it up by letting the outdoors be your guide.

One way to do this is to use the seasons to inspire your movement.

1. Daylight versus darkness

Longer days and shorter nights in spring and summer provide more time for outdoor activities, making early morning and late day exercise easy for a busy schedule. Seek out sports or movement that can be difficult to fit in at other times of the year.

Conversely, diminished daylight in fall and winter may encourage time outside during lunches, breaks, or weekends.

2. Weather

Gyms can offer a comfortable set temperature 365 days a year, but nature cannot. Rather than worrying if you will get too cold, too hot, too wet, etc., let the weather influence your choice of movement.

With the right gear, snow can be perfect for a serene snowshoe, warm sunshine can make way for a day on the lake, and drizzle can inspire a refreshing hike.

Embrace the weather and see where it takes you. You may be surprised at how easily you adapt.

3. Changes in surroundings

Revelling in the beauty of the planet adds extra enjoyment to movement. From blooming flowers to falling leaves, the environment has plenty of organic entertainment to enjoy.

Kayaking a snow-melt stream in spring, hiking through wildflowers in summer, biking around neighbourhoods with turning leaves in autumn, and cross-country skiing next to a frozen lake in winter can put us in touch with what is happening in the natural world and encourage us to live seasonally.

Take a moment to recognize how nature is changing and use it to your advantage when exercising outdoors. An intentional transition from season to season can help with this.

Explore your environment and get healthy at the same time – you may be pleasantly surprised at what the world has to offer right outside your door.

REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/
https://www.ahealthiermichigan.org/2017/10/11/how-to-maintain-your-workout-regimen-through-the-seasons/

Travel at the holidays is often exciting – the anticipation of getting away, the enjoyment of seeing loved ones, and the indulgence of our favorite meals all beckon to us.

However, our immune systems can take a beating during this time, leading to susceptibility for colds and flu – not what we want our holidays to be full of.

If you’re planning on travelling this holiday season, take a strong, healthy immune system with you with these supportive tips.

1. Be conscious of sugar intake

Would the holidays really be the holidays without sugary treats?  For many of us, probably not –and that’s okay (for the most part).

Sugar can wreak havoc on the immune system, creating low-grade inflammation and weakening its fighting response to bacteria and viruses.

However, rather than depriving yourself of all of your favorite goodies, adapt your daily choices to fit the season. 

First, reduce and/or cut out sugars found in such foods and beverages as sodas, salad dressings, and processed foods. This will free up some sugar and caloric intake for that piece of pumpkin pie or glass of eggnog you’ve been craving.

Second, be aware of unconscious eating. It’s easy to reach for one of the doughnuts sitting out in the break room or snag a piece of hard peppermint at the receptionist’s desk during an appointment, but all of those things add up. 

Ask yourself if you really want that treat or if you’re choosing it just because it’s there.

Third, eat protein with sugar. Protein helps keep blood sugar levels stabilized. If you really want that breakfast pastry, include an egg on your plate. Or if you desire hot chocolate, make it with dairy or soy milk.

Lastly, have healthy options readily available. Place clementines in a bowl on your kitchen counter, pack hummus and vegetables in a small cooler for work, or fill a bottle with fruit-infused sparkling water. Whatever route you choose, be diligent in keeping low sugar options within reach.

2. Get good sleep

Hours sitting in a seat, shifting between time zones, and laying in a bed that isn’t your own are all catalysts for poor sleep. And when we don’t get enough, our immune system suffers.

During sleep, the body produces cytokines, proteins that fight infection and reduce inflammation. Sleep not only creates cytokines but also puts them to work.

For better travel sleep, start by adjusting your schedule slowly to your destination before you leave. That may mean going to bed 30 to 60 minutes earlier for a few nights before boarding the plane as well as making sure you still get your usual amount of sleep in after you land (even if that means going to bed early in your new time zone).

Also, bring sleep aids such as melatonin, a sleep mask, and earbuds (if sensitive to light and sound), as well as your own pillow if possible. For kids, make sure to pack their favorite stuffed animal or blanket.

3. Be prepared before, during, and after travel

Strong immunity for holiday travel starts before you’ve even left and doesn’t stop until long after you’ve arrived back home.

A daily supplementation regimen contributes to supporting the immune system throughout the entire holiday. Some things to include:

• Vitamin D
• Vitamin C
• Zinc (a lozenge can be helpful during a flight)
• Omega-3 fatty acids
• Colloidal silver (sprayed on hands and in the nasal cavity during travel)

But make sure you don’t just rely on supplements. Foods that boast these nutrients should be top of mind and your first choice whenever possible.

In addition to these tips, making the holidays about family, friends, and love and keeping it filled with plenty of joy and laughter may be one of the most beneficial things you can do for your immune system when travelling during the holiday season.

So let go of stress, take care of yourself, and revel in the time spent with those you love. Your immune system will thank you.

REFERENCES:

https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

https://www.cedars-sinai.org/blog/8-expert-tips-to-avoid-getting-sick-when-you-travel.html

Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate.

If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and nutritious.

Here are ten ways to liven up your diet with vitamins, antioxidants, flavonoids, minerals, fiber, and more.

1. Cacao hot chocolate. Swap traditional high-sugar hot chocolate to one made from cacao nibs or dark chocolate with at least 75% cacao. Enjoy the methylxanthine benefits of this superfood such as balanced mood and healthy lung function.

2. Bone broth with mushrooms, onion, and garlic. Keep the bones from the chicken you roasted or the steak you broiled and simmer them for 4-6 hours in water with a variety of mushrooms, sliced onions, and chopped garlic along with any other desired vegetables and/or herbs. Use the broth as a foundation for soups and stews or enjoy as a warm beverage. Your immune system will thank you.

3. Matcha morning waffles. Add a little excitement to your weekend brunch by including matcha powder in your waffle or pancake mix. These powerful antioxidants are great for everything from your skin to your heart.

4. Stew with lentils or beans. A good winter stew is welcoming after a cool day outside. Add lentils or beans to increase fiber intake and receive valuable vitamins such as zinc, iron, and magnesium.

5. Winter greens smoothie. Support the liver and calm inflammation by adding dandelion greens, kale, collard greens, Swiss chard, or mustard greens to smoothies, soups, sauces, or stews.

6. Pomegranates. These juicy fruit seeds are chock full of polyphenols and antioxidants that are known to promote healthy fertility, immunity, the heart, and even oral health. Add them to salads or snack on them for a tart and energizing way to excite the palate.

7. Adaptogen tea. A piping cup of tea is an excellent way to warm up during cooler months, and one made from adaptogen herbs can help manage stress at the same time. Try holy basil (also known as tulsi), moringa, nettles, or a combination of adaptogens.

8. Freshly squeezed juice. Forgo juice from concentrate and opt for squeezing your own.  Grapefruit, oranges, tangerines, and lemons are all ripest in winter and can make for a refreshing and powerful cup of vitamin C, potassium, and fiber. For the greatest effect, make sure the pulp is included.

9. Roasted root vegetables. Squash, parsnips, beets, carrots, and rutabagas are all fiber- and antioxidant-filled winter vegetables that can be roasted and enjoyed on their own or added to everything from soups and stews to sauces and smoothies. 

10. Fermented foods. Promote good gut health throughout the season with fermented foods such as sauerkraut, kimchi, miso, kefir, and kombucha. These foods store easily in the winter months and can balance the gut’s microflora to support immunity when colds and flu are on the rise.

Are you ready to invigorate your winter diet with flavor and nutrients? Take these ideas as inspiration to explore what the season has to offer and try new foods as you reap the health benefits.

REFERENCES:

https://slowfoodusa.org/winter-eating-in-your-region/

https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fiber and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So, cozy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fiber, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fiber, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavor and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

Considering the nutritional value of bone broth paired with its deliciousness, it’s no wonder this simple concoction is on-trend.

Bone broth, made from simmering animal meat bones in water with a variety of vegetables and herbs, is a nutritional powerhouse consisting of collagen (which converts to gelatin when cooked), vitamins, and minerals. It can be used as a foundation for soups, stews, and sauces, and even enjoyed alone as a hot beverage.

The best part? This easy-to-make stock does more than just warm you on a cool day. 

The nutrients bone broth provides can:

• restore, heal, and protect gut health (especially in cases of leaky gut)
• enhance immunity
• support joints and bones
• stimulate healthy skin, hair, and nails
• encourage proper sleep
• help the liver detox
• manage weight and support certain diets such as the ketogenic diet

With all these benefits, are you ready to get simmering?

Try to make your own bone broth with these tips:

• Opt for organic beef, buffalo, or chicken bones with marrow (use them from meat you have roasted or ask your local butcher for options they may have in stock).
• Add a few bones to a slow cooker with ¼ cup of vinegar (white or apple cider), a heavy pinch of salt, and a variety of vegetables such as onions, garlic, mushrooms, carrots, and celery (if preferred). Cover with filtered water.
• Simmer in the slow cooker for 4-6 hours, skimming the fat off the top if desired. 

Use your broth immediately or store it in the refrigerator (up to one week) or freeze.

Keep in mind that there is no exact science to making bone broth. Experiment by adding different herbs such as rosemary and thyme, spices such as turmeric or ginger, produce such as greens and root vegetables, and even adaptogens such as astragalus, nettles or rhodiola.

Does making your own bone broth not sound like your thing?

That’s okay. There are numerous bone broth products available to use as a quick base for your vegetable soup, a marinade for protein, additions to side dishes or casseroles, or even just as an afternoon cup of comfort to sip on. Make sure to look for organic broths in BPA-free containers.

Whether making your own or purchasing premade, bone broth is both a nutritious and delicious way to enhance your health. Eight ounces daily for a few weeks can work to support such areas as your gut, immune system, sleep, and bones. 

REFERENCES:

https://www.canr.msu.edu/news/bone-broths-are-brimming-with-nutrients
https://www.farmersalmanac.com/10-benefits-bone-broth-25512

Stress affects different people in different ways, and we all have a different ability to cope with it depending on our genetics, early life events, personality and social and economic circumstances.¹

According to the Mental Health Foundation, stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure.

What triggers stress?

No two people are the same and situations that one person might find stressful may not be particularly bothersome to someone else. There are a few situations that the vast majority of people would understandably feel stressed by though – a bereavement, illness personally or of a friend or family member, the loss of a job, moving to a new house and money problems are some of the more common ones.

How to recognize stress

While we might be able to recognize when we are feeling stressed, it’s not always that obvious. Signs to look for include negative feelings such as anxiety, fear, anger, depression, irritability or frustration. It can be easier to recognize these symptoms in others than it is in yourself, so rather than thinking of them as emotions, perhaps consider them as behaviors. Are you more tearful than usual? Do you find yourself snapping at others? Are you having difficulty getting to sleep, staying asleep or waking up? Stress can lead to physical symptoms too, such as headaches, nausea or indigestion, sweating, heart palpitations and general aches and pains.²

The effect of stress on your immune system

The immune system is important as it protects us from disease-causing microorganisms and other harmful materials. There have been studies on the effect of stress on our physiological health and the immune system for decades, with the general consensus based on multiple studies being that people under stress are more likely to have an impaired immune system and, as a result, suffer from more frequent illnesses.³ Further studies have shown that stress mediators can actually pass through the blood-brain barrier and exert their effects on the immune system which can present itself in a variety of ways, from catching colds more frequently, to headaches, decreased energy and digestive issues.⁴

What to do if you feel overwhelmed

The first step in dealing with stress is simply recognizing that stress is a problem for you and connecting the way you are feeling physically and mentally with the pressures you are faced with. Some of these pressures might be unavoidable, but if there is a way of removing or reducing them, you should try to do that. Practical solutions might include stepping away from screens an hour earlier to help you sleep better, for example.

Review your lifestyle. Are you taking on too much? You don’t have to agree to everything. While it’s important to try and recognize if you are becoming withdrawn, it’s also important for good stress management to know that you can say no to social events if you feel like you need some down time.

Build supportive relationships with people you can rely on. Friends and family are often the first step in offering support to help you deal with stress, but if you don’t have these nearby, it can be a good idea to join a social group to try to expand your network and meet new people. Perhaps there’s a walking group in the area, for example.

Finally, even if it doesn’t come naturally to you, try to talk through the stress you are feeling with someone. If you don’t have supportive relationships in your life, there’s no shame in seeking professional help. Even if you feel alone, and like you are the only person feeling this way, Mental Health First Aid (MHFA) England concluded that 1 in 6 adults will experience depression, anxiety or problems relating to stress at any one time.⁵ There is help out there for dealing with stress and it’s always better to seek it than to struggle alone.

1. https://www.mentalhealth.org.uk/a-to-z/s/stress [↩]
2. https://www.sciencedirect.com/science/article/abs/pii/S0014299908000277 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/ [↩]
4. https://www.sciencedirect.com/science/article/abs/pii/016756999090069L [↩]
5. https://mhfaengland.org/mhfa-centre/research-and-evaluation/mental-health-statistics/ [↩]

A healthy diet and a strong immune system can help to avoid meningitis

Meningitis is a serious infection whereby the lining around your brain and spinal cord becomes inflamed. There are two types of meningitis – viral and bacterial. Bacterial meningitis can be life-threatening. Viral meningitis is usually not but can still leave you with some long-term after-effects. There are ways to keep your immune system healthy and prevent the disease and its severity, so while it can be serious, it doesn’t have to be fatal.

Why teenagers have an increased risk for meningitis

While most cases of viral meningitis are seen in children under the age of five, bacterial meningitis is common in people under 20 years of age such as teenagers and college students. ¹  These two groups are at particular risk due to the way in which meningitis is spread. The infection passes through close and prolonged contact and is spread through droplets of respiratory or throat secretions from carriers. Kissing, sneezing or coughing on someone, as well as living in close quarters with them, puts you at a higher risk. Preventing meningitis is therefore particularly important for these groups.

Treatment and preventive measures of meningitis

Typical symptoms of meningitis can include a fever with cold hands and feet, headache, muscle pain and vomiting or diarrhea. Babies and young children may also appear unsettled, drowsy or irritable.

Treatment for bacterial and viral meningitis differ but both may require the same initial tests to confirm the diagnosis. Bacterial meningitis will usually need to be treated in a hospital with antibiotics, fluids and oxygen being needed, whereas viral meningitis tends to improve on its own and can often be treated at home.

There is the possibility of being vaccinated against meningitis ² but there are additional ways for parents to protect their children from meningitis besides vaccination too. These include not allowing them to put shared toys in their mouths, not sharing food or drinks and practicing good hygiene, such as regular hand washing.

Preventing meningitis with a strong immune system and healthy diet

Teaching children and teenagers to take care of their body is one of the best ways to help prevent many illnesses, including meningitis. Good health starts within and studies have shown that a healthy and balanced diet can help to strengthen the immune system. ³   This is especially important for teenagers at universities who might be responsible for their own cooking for the first time. They may not be eating well or making the best choices to ensure their diet contains all the necessary micronutrients.  They may be lacking vitamins A and D as well as antioxidants and omega-3 fatty acids, have been shown to be helpful in maintaining health. ⁴

Include antioxidants in your child’s diet

Antioxidants can be found in fresh vegetables and fruits. ⁵ Citrus fruits, red peppers, green leafy vegetables, broccoli and kiwi are all high in Vitamin C, which contributes to the normal function of the immune system.

Omega-3 fatty acids help to decrease inflammation

The Omega-3 fatty acids DHA and EPA contribute to the maintenance of normal blood pressure and have been shown to help protect the immune system and decrease inflammation, which is one of the side effects of meningitis. ⁶  Foods high in DHA and EPA include oily fish like salmon, tuna and trout, as well as mussels, oysters, vegetable oils and flaxseed oil.

Probiotics

A strong immune system is key to helping protect your child or teenager against meningitis and studies on probiotics and immune health, have shown that probiotics are beneficial in strengthening the immune system. ⁷  Good sources of probiotics to include as part of a healthy diet can be found in foods like yogurt, tempeh and sauerkraut. ⁸

Prevent meningitis with Vitamin B6

According to a study published in Experimental Biology and Medicine in 2014, Vitamin B6 has been shown to support the immune system, as well as the nervous system, making it harder for meningitis to develop.⁹    Foods rich in Vitamin B6 include pork, poultry, fish, eggs, wholegrain cereals and brown rice, and should be eaten in abundance for a healthy immune system that is better able to prevent meningitis.

Avoid fast food and refined sugar

Unhealthy nutrition can promote inflammation in the body. ¹⁰   As inflammation is a major factor in meningitis, it’s recommended to talk to children and young people about the harmful effects of junk food and sugar and the importance of making healthy choices to protect themselves.

Both rest and movement also form part of a healthy lifestyle, and children should get plenty of exercise and rest to ensure that their body’s reserves are in top condition. ¹¹

Ways to prevent the spread of meningitis

A doctor should always be consulted if meningitis is suspected or you or your family have been in contact with a sick person, but it’s better of course to do what you can to avoid becoming unwell in the first place. Following good rules of hygiene, like those listed below, is one of the best ways to prevent infections with germs that can cause meningitis:

• Washing your hands for 20 seconds after social situations, before meals, and after using the toilet. It is also wise to wash hands after a shopping trip, going to a restaurant, or using public transportation, because the spread of illness can often happen when we put our hands to our mouths and face.
• Don’t share personal items like drinks, food, lip balm and toothbrushes.
• Teach your teenager to not be physically intimate with someone who appears sick, or during a meningitis epidemic at their school or university.
• Cough and sneeze into your elbow (or a tissue) and then promptly wash your hands.

1. https://www.mayoclinic.org/diseases-conditions/meningitis/symptoms-causes/syc-20350508 [↩]
2. https://www.cdc.gov/vaccines/vpd/mening/public/index.html [↩]
3. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/ [↩]
5. https://pubmed.ncbi.nlm.nih.gov/27881064/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/ [↩]
8. https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics [↩]
9. https://pubmed.ncbi.nlm.nih.gov/24903161/ [↩]
10. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation [↩]
11. https://pubmed.ncbi.nlm.nih.gov/30920354/ [↩]

Don’t we all wish there was a magic button that made our day-to-day tasks go twice as fast, so that we had more time to do the things we actually want to do? Until we discover some magic technique or device, doing the laundry is always going to take time. Perhaps we can take comfort in the fact that our bodies do have little helpers that keep all our internal chores ticking along…

They’re called enzymes – pretty amazing proteins that act as catalysts, enabling and accelerating many chemical processes. Take the laundry we mentioned: Enzymes allow washing powder to clean clothes at low temperatures by breaking up the proteins in tough food stains.

Despite their importance, enzymes seldom share the same spotlight as other nutrients such as vitamins or minerals. While everyone has heard of Vitamin C and Magnesium, hardly anyone knows what trypsin does.

The Discovery and Function of Enzymes

The modern understanding of enzymes came through ground breaking chemistry research. Eduard Buchner, ¹ a German scientist discovered that yeast ferments even if all living yeast cells had been removed. He concluded that enzymes were the active ingredient in fermentation. Since then, enzyme research has been essential in understanding the human body.

Enzymes act as catalysts, transforming energy that is not yet available to an organism into a useful form. Some do this with the help of other substances, called coenzymes, which specifically bind to ‘their’ enzyme and act as an enabler. And just as coenzymes only work with a specific enzyme, each enzyme is responsible for one precise task. While enzymes are involved in many metabolic processes, we’ll focus on the role of digestive enzymes in this article.

Digestive enzymes² are produced in various organs: in the salivary glands (amylase, lipase), in the stomach (pepsin), or in the pancreas (trypsin). For example, pepsin and trypsin break down proteins, amylase works on carbohydrates, and lipase targets fats. By breaking down these macronutrients, they allow micronutrients such as vitamins and minerals to diffuse through the intestinal walls into our blood. Without enzymes, these micronutrients would simply pass through our system, without being absorbed. Enzymes are therefore essential for our nutritional balance.

Essential Enzymes

Today, less nutritious, often processed, food, stress, a sedentary lifestyle, and also chronic worrying have been linked to a potential increase of inflammatory stress in our bodies. Enzymes can help to lessen this inflammatory stress and, for example, have been credited to reduce Osteoarthritis-related pain. ³ Furthermore, enzymes are powerful antioxidants, reducing the level of tissue damage caused by free radicals.

A growing body of research suggests that as we age, enzymes can begin to malfunction, especially if we suffer from a chronic disease. ⁴ A well-balanced diet that includes all necessary vitamins and nutrients helps enzymes to work efficiently.

While digestive-related symptoms such as gas or bloating are sometimes related to an enzyme deficiency, the research on this correlation is as of yet inconclusive. Such symptoms can be associated with a pancreatic insufficiency, but they may also be caused by food intolerances or an unbalanced diet. It may be worth considering to change one’s diet, and if that doesn’t seem to bring any relief you can increase your enzymes with a few simple steps.

Increasing your Enzymes

If you want to get more of these hidden heroes into your system, there are a variety of enzyme-rich foods to choose from. It’s best to select raw or fermented foods – enzymes are very heat sensitive and destroyed in cooked foods.

Fruits are always good. Papaya and pineapple contain the enzymes papain and bromelain respectively, which can act as anti-inflammatory agents in the body. Fermented foods feature lots of active enzymes: pickles, traditional Asian Kimchi salad, drinks such as Kombucha and Kefir, as well as yoghurts are great sources. Try combining fermented beverages with fruits in a smoothie – it’s a refreshing drink that provides you with many vitamins on top of valuable enzymes.

It’s important to balance this with a healthy vitamin intake — many coenzymes are actually derived from vitamins. A diet based on organic whole-foods, including all essential macro- and micronutrients and as little processed components as possible, will help boost your enzyme levels and eventually your overall wellbeing.

1. https://www.nobelprize.org/prizes/chemistry/1907/buchner/facts/ [↩]
2. https://en.wikipedia.org/wiki/Digestive_enzyme [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089899/ [↩]
4. https://www.sciencedirect.com/science/article/pii/S2210833515000672 [↩]