Tips for a Healthy Fall

This post may contain affiliate links. Please read my Disclosure Policy for details.

As summer transitions into fall, many celebrate the change. Cooler temperatures, cozy hoodies, sturdy boots, colorful leaves, pumpkin spice and crackling fires herald the arrival of the holiday season.

I love fall. However, in the past, fall didn’t always love me. Along with all the joys of the season came seasonal allergies, fatigue, colds, viruses and flu bugs.

Most of us feel powerless against seasonal changes and the ailments that often accompany them. However, I’ve discovered my health is not captive to the whims of nature. Your health isn’t either.

Check out these tips for a healthy fall…and a more enjoyable season.

Tips for a Healthy Fall title meme

Tips for a Healthy Fall

These ten tips make life a bit easier during fall. They don’t rely on equipment or unusual foods. Nor do they require a lot of time.

Vitamin D Every Day

I can’t stress enough the importance of this vitamin. Ten minutes of sunlight or two 1000 mg capsules a day protects the body against a wide range of diseases and conditions.

Vitamin D promotes healthy bones and teeth, regulates insulin levels, protects against cancer, supports lung, heart, brain and nervous system health, improves mood AND boosts the immune system.

Boost Your Immune System

If there’s one health tip I’ve repeated over and over this year, during the pandemic, it’s this one: build up your immune system. It is the first line of defense against invading viruses, bacteria and allergens. A weak immune system in a body already struggling against ailments can’t handle one more invader.

Strengthen your immune system by drinking lots of water, getting enough vitamin D, washing hands frequently and avoiding touching the face and eyes. Eat highly nutritious foods.

And along with vitamin D, add vitamin C, zinc, L-lysine, olive leaf and echinacea to your diet. Probiotics promote healthy gut bacteria, which is vital to a strong immune system.

Tips for a Healthy Fall boost immunity
Tips for a healthy fall – drink plenty of water.

Moisturize Skin

Cooler temperatures take a toll on the skin, drying it out and causing flakiness, cracking or itchiness.

Drink water and herbal teas, add high water content foods such as cucumber and celery to your diet along with healing herbs like calendula, lavender and rose. Check out a full list of helpful foods and herbs for the skin HERE.

Go to Bed Earlier

During the fall months, Daylight Savings Time ends, meaning we turn our clocks back one hour. It gets dark earlier in the day and the nights seem long. The change can disrupt our sleep schedules creating fatigue and moodiness.

Take advantage of the longer nights. Get to bed earlier. Establish a night time routine that prepares the body for sleep.

Turn off electronics at least an hour before bed. Take a warm shower or bath. Listen to calming music. Sleep in a dark, cool room. Fall asleep counting the blessings from the day.

Tips for a Healthy Fall turn back the clock
Tips for a healthy fall – go to bed earlier.

Prepare for Seasonal Allergies

As one who suffered for many years with fall allergies, I can attest to the power of increasing health to ward them off. One in five people suffer from seasonal allergies. In the fall, ragweed is the primary culprit.

Allergy symptoms occur when the body responds to allergens by producing a chemical called histamine, which works to counteract the allergen. The immune system causes the allergic reactions by producing immunoglobulin antibodies that result in widespread symptoms.

Lessening and ultimately avoiding fall allergies is a two step process: eliminate foods that weaken the immune system and then support the immune system so it can work properly, handling allergens without creating symptoms in the body.

Avoid eggs, gluten, canola oil, GMO soy and corn, dairy products and MSG. These foods create inflammation in the body and weaken the immune system.

Include wild blueberries, lemons, limes, celery, garlic, sweet potatoes, leafy greens, cruciferous veggies such as cauliflower and broccoli, onions, oranges, cranberries and raw, local honey (from conscientious bee keepers).

And add these supplemental foods: turmeric, vitamin C, nettle and elderberry syrup.

Enjoy Seasonal Foods

Take advantage of the foods of the season. Enjoy more apples, pears, beets, broccoli, cabbage, squash, root veggies, dark leafy greens, cranberries, persimmons and that seasonal favorite, pumpkin.

These plentiful foods perfectly protect the body against diabetes, improve heart health and lower blood pressure levels. Pumpkins offer vitamins C and A and their seeds help lower cholesterol.

Tips for a Healthy Fall pumpkins
Tips for a healthy fall – seasonal foods offer benefits.

Talk to Your Doctor about a Flu Shot

A flu vaccination can keep you healthier by preventing illness due to flu. The shot reduces the risk of flu-related hospitalization for children, working adults and older adults. It’s especially important for those with chronic health conditions.

And while a flu shot will not prevent COVID19, getting one may prevent overwhelming healthcare systems that are already dealing with the virus. Additionally, a flu vaccine saves healthcare resources for the care of people with COVID.

Beat Stress During the Holiday Season

For many people, the holidays bring additional stress. And I think we can agree that 2020 brought enough of that already.

Establish stress reducing practices NOW, before the holiday season starts.

Begin the day with a morning meditation and a short time of journaling or free writing. During the day practice deep breathing exercises, yoga, stretches or gentle aerobics. End the day with thankfulness, writing, meditation or deep breathing, letting go of the stresses of the day and finding things to express gratitude for.

Tips for a Healthy Fall stress
Tips for a healthy fall – begin practicing stress relief now.

Get Outdoors

Cooler temperatures after a hot summer invite outdoor activities. And fall offers many possibilities.

Rake leaves, tidy up the garden or go for long walks in nature. Jog, ride a bicycle or engage in sports. Getting outside for fresh air and exercise boosts mood and creativity. Plus it reduces inflammation, relieves stress and anxiety and strengthens immunity.

Be Kind to Yourself

During this transition into fall, practice self kindness and self love.

Fall may bring colds, viruses and allergies. Shorter days can usher in depression. During the holidays, it’s easy to gain weight and feel increased stress and loneliness.

Be exceedingly kind to yourself during these months. Set aside at least one afternoon or evening a week to practice self care such as reading, a long soak in the tub, walks in nature, cups of hot herbal tea or writing. Watch a movie. Call a friend. Create. Play.

Taking care of the body and improving health is incomplete without caring for all aspects of ourselves, including mental and emotional health. As the saying goes, the body eavesdrops on the mind. A mind churning with negative thoughts, regrets, anxiety or despair greatly impacts the body’s well being.

Talk to yourself, care for yourself, the way you would someone you deeply love.

How Will You Care for Yourself this Fall?

Which tips can you implement, to improve your health and wellness this fall? Start with one or two suggestions, feel the difference they make, then adopt another…and another.

This is the season of thankfulness. And in spite of the many challenges this year offered, we can find much to express gratitude for. May your improving health be something to rejoice over.

Tips for a Healthy Fall self care
Tips for a Healthy Fall – be kind to yourself.

Supplements from Amazon:



 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

Improve Eye Health Naturally

This post may contain affiliate links. Please read my Disclosure Policy for details.

August is National Eye Exam Month. It serves as an excellent reminder to get our eyes checked and also to care for them throughout the year.

I have a long history of eye issues, from nearsightedness and astigmatism to ocular migraines and retinal bleeds. Gratefully, my eye health continues to improve with a plant based lifestyle.

You can improve eye health naturally too, with these easy to implement tips.

Improve Eye Health Naturally title meme

Ways to Improve Eye Health Naturally

Regular eye exams are an important way to monitor eye health and note any changes. And approximately 75% of adults need vision correction in the form of contact lenses or glasses.

Your ophthalmologist needs to know your family’s eye health history as well. Certain eye conditions, such as glaucoma, age-related macular degeneration and optic atrophy, are hereditary.

Check out these other ways of improving eye health.

Eat a Nutrient Rich Diet

Add plenty of nutrient rich, colorful fruits and vegetables to your diet. These foods provide vitamins A, C and E and contain antioxidants that help prevent macular degeneration, a condition in which central vision deteriorates. The mineral zinc is important too.

Add these foods to meals throughout the week:

  • carrots
  • red bell peppers
  • broccoli
  • spinach
  • strawberries and other berries
  • sweet potatoes
  • citrus fruits

Flax seeds are an important addition, especially to a plant based diet. They provide omega-3 fatty acids, which help improve eye health.

Leafy green vegetables, broccoli and zucchini supply lutein and zeaxanthin, carotenoids important to retinal health. These are available as supplements as well.

Improve Eye Health Naturally carrots
Improve eye health naturally with nutrient rich foods such as carrots.

Protect Eyes with Protective Wear

Whether you are working with tools, performing science experiments, mowing the yard or playing sports, protect eyes with appropriate eyewear.

Choose protective, shatterproof goggles to keep foreign objects, chemicals or sharp objects from entering the eyes.

Wear Sunglasses

Shades do more than make us look cool, they block up to 99% of UVA and UVB radiation from sunlight. Sunglasses protect the eyes from damage that can lead to cataracts, macular degeneration and pterygium, a condition in which tissue grows over the whites of the eyes.

Wearing a wide brimmed hat also shields the eyes from too much sun.

Improve Eye Health Naturally sunglasses
Improve eye health naturally with sunglasses.

Keep Hands Clean

This year our awareness increased greatly concerning the importance of clean hands. Because we frequently touch our faces and rub our eyes, clean hands prevent introducing germs, viruses and infections into the eyes.

Always wash hands before touching the eyes or handling contact lenses. Germs on contact lenses can lead to bacterial infections in the eyes. Change lens solution daily. And never share lenses.

Toss out old bottles of eye drops as well.

Don’t Smoke

We know smoking harms our health, and that includes eye health as well. Smokers greatly increase their risks for developing cataracts and age-related macular degeneration. Smoking also creates inflammation throughout the blood vessels within the eyes.

However, just like the lungs, the eyes begin to heal almost immediately, once smoking ceases. For better eye health and health in general, stop smoking.

Improve Eye Health Naturally no smoking
Stop smoking to improve eye health naturally.

Stay Fit

Maintaining a healthy weight not only improves overall health, it helps the eyes. Type 2 diabetes, which is more common in overweight people, can damage the small blood vessels in the eyes.

Consuming too much sugar can create diabetic retinopathy, which causes the small arteries in the retina to leak blood into the eye, impairing vision.

Take Frequent Screen Time Breaks

Staring at a phone or computer screen for long periods of time creates eye strain and blurred vision. To ease the strain, follow the 20-20-20 rule.

For every 20 minutes of screen time, stop and look at an object 20 feet away, for 20 seconds. (I’ve practiced this multiple times while typing this post!)

Improve Eye Health Naturally screen time
Take frequent breaks from screen time, to improve eye health naturally.

Manage Inflammation

Diseases other than diabetes affect eye health as well. High blood pressure and autoimmune disorders, which are linked to chronic inflammation, create problems throughout the body, including the eyes.

Eat an anti-inflammatory diet and limit gluten and dairy products. They aggravate and increase inflammation.

And manage stress, as it triggers an inflammatory response in the body. Try exercise, yoga, meditation, gardening, walking or deep breathing to lower stress. Drink herbal tea as part of your stress busting practice as well.

Pay Attention to Changes

And finally, pay attention to any changes in eye health and vision.

Experiencing frequent headaches or blurry vision? Feeling pain behind one eye or noticing an increase in floaters? These are signals that you need to see an eye doctor.

Years ago, I began experiencing flashing lights followed by a loss of vision for about 30 minutes. The first time it happened, I ended up in the ER with a suspected stroke. Many tests and MRIs ruled out blood clots and tumors. Finally an eye specialist determined the cause….ocular migraines.

I saw the same specialist when blood vessels in my retinas ruptured, in each eye on two different occasions.

Know what is normal for your eyes and vision and see a doctor immediately if something changes.

Improve Eye Health Naturally pain
Pay attention to any changes in eye health, such as blurred vision or pain.

Improved Eye Health

Switching to a plant based lifestyle improved my eye health and vision drastically.

I still wear contact lenses, however I no longer have astigmatism. And at age 62, I do not require bifocals, much to my eye doctor’s surprise. I wore reading glasses for a very short time, thinking I “needed” them, until I realized they gave me headaches. A year ago I stopped wearing them and haven’t put them on since.

The blood vessels in my retinas have not ruptured again and in the last four years I’ve only experienced two ocular migraines. Before going plant based, I had them multiple times a year.

Iridology Reading

And amazingly, a couple of years ago I received an iridology reading at a local health fair. In case you are unfamiliar with that, an iridologist utilizes lights, magnifying glasses, mirrors and cameras to examine the iris. He or she looks for irregularities, changes and pigment patterns to determine the health of the individual.

The iridologist studied my right eye and then laughed in amazement. He said my iris showed him that I recently changed my diet and that my body benefited greatly. I verified that information. He showed me, in a magnifying mirror, evidence that sciatic nerves healed and inflammation cleared up and healing occurred in multiple ways. With a grin, he said I possessed the clearest, healthiest eyes he’d seen all day and commended me for my health changes. His encouragement made me smile.

You can improve eye health naturally, too. Include the above practices in your life and see, literally, the difference they make.

Improve Eye Health Naturally my eyes
I improved my eye health. You can too.

Improve Eye Health with these Finds from Amazon:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

My Daily Routine for Healthy Skin

This post may contain affiliate links. Please read my Disclosure Policy for details.

Did you know that the body’s largest organ is the skin? And what an important organ it is. Skin does more than keep our insides from falling out.

Our skin is a waterproof, insulating defense against temperature extremes, harmful chemicals, dangerous sunlight and infection. Exposure to all of those things ages the skin as we get older, resulting in fine lines, wrinkles, discoloration and rough patches.

I’m not trying to hide my age. Rather, I rejoice in my journey of 62 years. However, I’ve learned to care for my skin as part of my overall health practice. Embracing a plant based lifestyle four years ago made me realize that true skin care begins within with adequate hydration and skin nourishing foods.

People ask me what products I use, to care for my skin. I’m happy to share.

Here is my daily routine for healthy skin, with the actual products that I use and links to those products.

My Daily Routine for Healthy Skin title meme

Healthy Skin Begins Within

I’d be remiss if I didn’t begin with the most important practice for healthy skin. What we put into our bodies shows up on our skin. I experienced a lifetime of rashes and skin irritations because of a gluten intolerance. A poor diet contributes to a host of skin disorders and conditions. For a glowing complexion, start with these tips.

Adequate Hydration

Our bodies need water to survive. And it is critical for healthy skin. Eight glasses of water is a good guide, just don’t guzzle it down. The body quickly eliminates excess water. Instead, sip on water throughout the day, allowing it to be absorbed more slowly. Fill a large water bottle, keep it nearby, and have a goal of emptying it a couple of times during the day. Hydrating the body goes a long way toward keeping the skin healthy and supple, which helps to combat dryness and aging.

Herbal teas count as water intake and the herbs deliver their own benefits to the body. To nourish the skin, try drinking these herbal teas: dandelion, burdock, calendula, comfrey, lavender and rose.

Limit coffee and alcohol. Both dehydrate the body, and the skin, contributing to aging the skin’s appearance.

Hydrating Foods

Fruits such as watermelon and vegetables such as cucumber have a hydrating effect on the body and therefore the skin. Add these healing foods to your diet and experience a difference in your skin’s appearance: celery, root vegetables, avocado, almonds, red and yellow bell peppers, berries, walnuts, hemp seeds and flax seeds.

Skin Repairing Supplements

In addition to the foods and herbs listed above, I’ve seen tremendous benefits from taking these two supplements daily.

Horsetail Grass – the silica in this herb is key to the formation of collagen, a vital skin building block that is essential for strength and elasticity. As we age, the body naturally produces less collagen, resulting in common signs of aging such as sagging skin and wrinkles. Stiff joints are a sign that the body is producing less collagen. Horsetail grass soothes those aching, inflamed joints as well.

Organic Plant Collagen Builder – this vegan collagen supplement supports healthy hair, skin and nails. Most collagen supplements contain beef. I’m thrilled with this plant based brand from MyKind Organics.

An additional benefits from taking these two supplements…my eyelashes are so healthy and full.

Pick up these supplements HERE and HERE.

My Daily Routine for Healthy Skin supplements
My daily routine for healthy skin – supplements

My Morning Routine

Because of my evening routine the night before, my morning one is simple.

Filorga Micellar Solution

First, I cleanse and tone my face with Filorga Micellar Solution.

This gentle, fragrance free solution removes makeup and soil without over drying the skin. It’s enriched with moisturizers and 50 anti-aging ingredients that actually help to build up collagen. Apply the solution to a cotton ball and smooth over face, eyelids and throat. No need to rinse. Just let it dry.

Smartr Skin Eye Treatment

Then I apply Eye Treatment from Smartr Skin over my entire face. I LOVE the products from Smartr Skin. See why in my review. This lightweight, de-ionized water based lotion absorbs easily and quickly into the skin.  I use it exclusively in the morning, over my entire face. Eye Treatment Lotion is unscented and rich with superior anti-aging ingredients such as aloe vera gel, hydrolyzed rice bran protein, and extracts of grape, cucumber, pineapple, passion flower and lemon.

Visit the Smartr Skin website and use my code, CINDYM20OFF to save 20% off of your order!

Coppertone Sunscreen

And finally, before applying makeup, I use a SPF 50 sunscreen on my face if I’m going to be outside at all. This Coppertone for Sensitive Skin is currently perfect for me. When I run out of this tube, I’ll explore other sunscreen options.

My Daily Routine for Healthy Skin morning
My daily routine for healthy skin – morning products

My Makeup

I discovered BOOM Makeup by Cindy Jacob, for pro-age women over 50, four years ago. I love their natural, simplified products. Rather than covering the face, BOOM products add a healthy glow to the skin with lightweight cream moisturizer, color and highlighter.

The BOOM Trio includes Glo, a colorless, protective, nourishing moisturizer in stick form. I primarily use this product when I travel. The trio of sticks make packing my makeup so easy.

BOOMSTICK Color, in sheer berry, that is perfect for all skin tones. This is a multipurpose product that goes on the cheeks, forehead, lips, brows, sides of neck…anywhere you want a touch of color. Cindy’s intention is to mimic the beautiful flush a woman gets when she’s joyful…or aroused…or joyfully aroused!

BOOMSTICK Glimmer goes on last. This pearlescent glimmer is applied on brows, upper cheekbones, bottom lip, shoulders, collarbones…anywhere you want a bit of shine and highlight.

It takes me about five minutes to apply this ultra-nourishing makeup. BOOM is only available on their website. They frequently run specials and carry additional high quality products. Plus they are SO encouraging to women.

My Daily Routine for Healthy Skin BOOM
My daily routine for healthy skin – BOOM Trio

My Evening Routine

No matter how late it is, or how tired I am, I faithfully follow this night time routine before bed.

Bioderma Foaming Gel Cleanser

I wash my face with a gentle foaming micellar gel cleanser, this one from Bioderma. This highly moisturizing, fragrance free cleanser is designed for sensitive skin. It leaves mine looking and feeling fresh and so soft.

Dickinson’s Witch Hazel

Next I apply a traditional favorite, Witch Hazel from Dickinson’s. Read about why witch hazel is a great choice for the skin. I love the way it tightens my pores.

Smartr Skin Vitamin C Serum

After the witch hazel dries, I apply this amazing Vitamin C Serum, from Smartr Skin.

This luxurious enriched serum smooths easily onto the skin of the face, neck and chest. Just a few drops is all that it takes. It contains skin supporting ingredients such as aloe, vitamins C and E, MSM, botanical hyaluronic acid, witch hazel, jojoba oil and horsetail, dandelion and geranium extracts.

The hyaluronic acid helps create new collagen, restoring the elasticity and structure of skin damaged over the years by the sun and harsh elements in the environment. I’ve seen noticeable improvements in my skin’s texture since using Smartr Skin’s Vitamin C Serum.

Smartr Skin Jade Roller & Gua Sha Facial Tool

This is my newest addition to my evening routine. The jade roller helps to reduce under eye puffiness and promotes lymphatic fluid drainage. The cool stone rollers refresh and restore the skin without the use of chemicals.

And the gua sha tool gently stretches and tones the skin, increases blood flow and relaxes tense muscles in the face, neck and shoulders. Watch a tutorial video at the end of the post, for instructions on using both of these amazing tools.

I use the tools after I apply the vitamin C serum. The jade roller and gua sha help the serum to move deeply into my skin. This additional practice only takes a few minutes to complete.

Sometimes, as I’m watching Netflix, I use my DIY coconut oil serum with the jade roller and gua sha tool for an extended time. My face literally glows and feels so tingly!

My Daily Routine for Healthy Skin jade
My daily routine for healthy skin – jade roller and gua sha facial tool

 

Smartr Skin Moisturizer

This rich formula hydrates the skin, locking in moisture for a healthy, glowing complexion without clogging pores. Great for all skin types, the moisturizer repairs sunspots, eases dry patches and minimizes the appearance of wrinkles, crow’s feet and fine lines.

The superior ingredients in Smartr Skin Moisturizer include sweet almond oil, hydrolyzed wheat protein, aloe vera gel, and extracts of avocado, carrot root, cucumber, ginseng root and linden tree leaf.

This lotion feels so luxurious and my skin drinks it up.

When you visit Smartr Skin, be sure to use my discount code CINDYM20OFF. Use this link to get the trio of the Eye Treatment, Vitamin C Serum and Moisturizer at a special price. And you can still use the discount code to save even more!

DIY Coconut Oil Serum

Finally, I apply my own concoction, this DIY serum, to my lips. I rub this soothing serum onto my upper chest and arms as well. Although I now use the products above on my face, this simple to make serum is amazing and very nourishing to the skin.

My Daily Routine for Healthy Skin evening
My daily routine for healthy skin – evening products

My Daily Routine for Healthy Skin

There it is, my daily routine for vibrant, healthy skin. This is exactly what I do, step by step, and the precise products that I currently use. These products last for two months to nine months and of course the jade roller and gua sha tool should last indefinitely.

Am I worth this time and effort?

Yes. My morning and evening routines make me feel good and I love seeing the way my skin responds to this higher level of pampering. Plus these little routines send messages to my body that it’s either time to wake up and enter joyously into the day. Or, it’s time to enter into a calm, relaxed state and prepare for sleep.

Do you have a daily routine for healthy skin? If not, I hope this information is helpful. And please, if you have any questions about these routines or any of the products, ask in the comments below!

My Daily Routine for Healthy Skin glow
Glowing, healthy skin. I am worth it.

 

 

Journey With Healthy Me participates in the Amazon Services LLC Associates Program and the Smartr Skin Affiliate Program. These affiliate programs provide a means for sites to earn advertising fees by advertising and linking to the companies’ websites, all at no extra cost to you.

 

Laughter is Medicine

This post may contain affiliate links. Please read my Disclosure Policy for details. 

Laughter is the outward physical expression of humor, joy and delight. And, it’s more than that. There is a strong correlation between laughter and happiness and health.

In the 1300s Henri de Mondeville, professor of surgery, encouraged post operative therapy that consisted of laughter producing humor. And Norman Cousins, a professor and journalist, developed his own mood elevating treatment based on daily laughter. Ten minutes of laughter a day, he claimed, resulted in two hours of pain free sleep.

Laughter is medicine. Experiencing giggles, chuckles and belly laughs heals the body and promotes overall health in amazing ways.

Laughter is Medicine title meme

What Happens in the Body When You Laugh

All kinds of things make us laugh. A funny movie, a silly joke, our pet’s crazy antics or a child’s cute mispronounciation of a word gives us the giggles. Sometimes we laugh from nervousness, relief or even fear. Whatever the cause, during a bout of laughter the human body experiences changes.

A wave of electrical energy sweeps through the cerebral cortex. One side of the brain processes language or sights while the other side tries to make sense of what caused the laughter. We may reach a heightened emotional state that can produce tears. And we get a boost of happiness from the release of endorphins in the brain.

Fifteen muscles in the face contract during laughter. Just hearing someone laugh makes our facial muscles begin to contract, creating a contagious response.

Extended laughter makes the muscles relax and even weaken. The respiratory system responds by half closing off the larynx, resulting in gasps for air, a red face and sometimes that pig snorting sound! Extreme laughter can even cause fainting, as one of my sisters discovered.

Contracting muscles in the abdomen can even make you pee yourself as you laugh.

Laughter is Medicine inside joke
Laughter is Medicine – Greg and I got the giggles at a museum while trying to take a selfie

The Benefits of Laughter

Laughter truly is the best medicine, playing a major role in creating better health. (Read about six other simple health practices with big results HERE.)

Check out these amazing health boosters that laughter provides.

Strengthens the Immune System

Laughter, along with getting plenty of rest and vitamin D producing sunshine, strengthens the immune system. People who laugh often reduce stress related hormones in the body while increasing the number of T cells and natural killer cells, two things that help the body stay strong and healthy.

Gives the Body a Mini Workout

There’s a reason your abs feel sore after a good laugh. Laughter increases heart and respiration rates while causing muscles in the abdomen to contract. These mini workouts caused by laughter are similar to a short burst of aerobic exercise. Additionally, laughing for 10 to 15 minutes burns up to 40 calories during those big belly laughs.

Laughter is Medicine belly laugh
Laughter is Medicine – belly laughs are actually good for the belly

Reduces Stress and Anxiety

The giggles instantly lowers the body’s stress response and releases tension held in the muscles. Plus it plays a significant role in decreasing anxiety due to the release of the feel good hormones, endorphins. Laughter also helps you deal with challenging circumstances such as illnesses, embarrassing situations and life struggles.

Clears the Mind and Improves Focus

We are all familiar with brain fog. Laughter changes the chemistry in the brain, helping you think more clearly. And laughing engages the brain in a way that instantly sharpens focus, boosting productivity. Experiencing a mid afternoon slump? Watch a few minutes of a funny video like this one on YouTube.

Laughter is Medicine funny movie
Laughter is Medicine – watch a funny movie to boost productivity

Increases Blood Flow

Laughter increases blood flow…to the heart, improving cardiovascular health…and throughout the body. Stress narrows the blood vessels, reducing blood flow. Laughing expands them, increasing the flow of oxygen rich blood to vital organs and the extremities. Doctors discovered that leg ulcers healed faster when the patients laughed, due to increased blood flow that lowered inflammation.

Boosts Creativity

Laughter loosens up the mind, creating a relaxed state that makes you feel emotionally secure. That state of relaxation enables creative ideas to surface and flourish. Plus problem solving abilities increase after a good laugh.

Laughter is Medicine giggle laugh
Laughter is Medicine – creativity and problem solving increase

Better Quality of Life for Older Adults

Laughter improves the quality of life for older adults by increasing blood vessel function, relieving stress and anxiety and boosting happiness. Additionally, frequent bouts of laughter improves memory and reduces blood pressure and high cholesterol by increasing oxygen through blood circulation. Laughing increases endorphins and dopamine while reducing stress chemicals in the body. And it helps senior with bronchitis and asthma by exercising the diaphragm and abdominal muscles.

Improves Relationships

Ask people what’s important to them, in their relationship with another, and many answer “a good sense of humor”. Laughter improves personal relationships, so much so that some experts believe that all other health benefits flow from the improved social support that laughter brings. Laughing together forms bonds, deepens connections, emotionally attunes people to one another and crosses language barriers. Laughter can diffuse a tense situation and lighten moods.

Laughter is Medicine birthday laugh
Laughter is Medicine – better quality of life for seniors

Bring More Laughter into Your Life

So how can you laugh more? Try these ideas.

  • smile more, signaling your brain and other people that you are ready to laugh
  • inject humor into conversations by asking if anything funny happened recently
  • tell funny stories and listen to giggle inducing tales from others
  • tell jokes and ask for one in return
  • read funny stories or crack open a joke book
  • watch humorous films and comedy series
  • laugh at yourself, often
  • watch funny videos on YouTube
  • attend a comedy club
  • watch comedians online or on tv
  • try out a laughing yoga class
  • spend time with kids…they are often hilarious
  • play with your pets and allow them to entertain you

Laughter does the heart and body good. It lightens mood, lifts the spirits and because it is contagious, it spreads easily to others, benefiting them too.

My grandchildren make me laugh. Funny movies and happy surprises do too. And sometimes I crack myself up when I’m feeling particularly witty.

What makes you laugh?

Laughter is Medicine laughing in Italy
Laughter is Medicine – my grandson Dayan and I cracking up in Italy

 

Laughter Finds on Amazon:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share

10 Surprising Benefits of Being Outdoors

This post may contain affiliate links. Please read my Disclosure Policy for details.

Ahhh summertime. It’s the season of playing outdoors, camping and swimming. We take road trips, hike through the woods, frolic at the beach and get away for a fun vacation.

We know being outdoors is good for us…fresh air, vitamin D producing sunshine and peaceful nature…however some of the benefits are lesser known.

Check out these 10 surprising benefits of being outdoors. And then get outside to explore and play and boost your health.

10 Surprising Benefits of Being Outdoors title meme

10 Surprising Benefits of Being Outdoors

This year, with COVID19, stay at home orders and social distancing, getting outside is crucial. Not only is nature a safe environment, when maintaining distance from others and wearing a mask when necessary, it offers the gifts of health, wellness, clarity and well being.

Look at the surprising ways the outdoors heals us.

Improves Focus

Studies reveal that when we lose our ability to concentrate or focus on a task, getting outdoors for a few minutes helps us “clear our heads”. Nature allows the brain to take a break from mentally taxing activities, restoring focus when it’s time to concentrate again. Getting outdoors even improves the symptoms of attention deficit hyperactivity disorder.

Supports Aging Gracefully

While too much sun can actually age unprotected skin, a recent study found that adults over the age of 70 benefit from time outdoors. Improvements include better sleep, less aches and pains, increased mobility and the ability to perform daily activities more easily.

10 Surprising Benefits of Being Outdoors Edinburgh park
I’m not over 70 however I’m all for aging gracefully, one of the 10 surprising benefits of being outdoors.

Speeds Up the Healing Process

Sickness, disease and surgery are all conditions that can increase stress in our lives. And stress slows the healing process. Researchers discovered that patients who spent time outdoors during recovery required fewer pain meds. Additionally, they had fewer complications and experienced shorter hospital stays.

Reduces Inflammation

Connected to speeding up the healing process is the fact that being outdoors helps to reduce inflammation. Inflammation is linked to a host of health issues, from autoimmune disorders to depression to cancer. Studies show that spending time in green spaces calms the body’s inflammatory response.

For the greatest benefits, spend time in green spaces such as forests, meadows, parks and gardens, anywhere there’s an abundance of trees, grass and plants.

10 Surprising Benefits of Being Outdoors bridge
10 surprising benefits of being outdoors – walking in the woods to reduce inflammation

Boosts Immunity

We’ve learned just how important a strong immune system is, for fighting off viruses and infections. If you frequently catch what’s going around, spending time outdoors can help.

Trees and plants are especially beneficial for the immune system. Plants produce phytoncides that increase the production of a type of white blood cell in humans. These so called killer cells respond quickly to pathogens invading the body. Plus exposure to sunlight strengthens infection fighting T cells.

Sparks Creativity

Did you know that spending time outdoors can spark creativity? The best ideas come to us when we are relaxed and a bit unfocused. See my post on why showering creates the perfect environment for creative ideas.

Unplugging from the laptop or cell phone and taking a walk outside gives the mind a break, which allows a flow of fresh ideas to arise.

10 Surprising Benefits of Being Outdoors creativity
Giving the brain a break and enjoying the beauty of nature allows creativity to flow.

Relieves Stress, Anxiety and Depression

One of the best ways to relieve stress, anxiety and depression is spending time outdoors. Shinrin-yoku, or forest bathing, is the Japanese practice of connecting with nature through the senses: sight, sound, smell, touch and taste.

So how does forest bathing improve mental health? Spending time in nature lowers levels of the stress hormone cortisol. We need cortisol, for optimal health, however chronic elevated levels create health issues including anxiety, depression, memory and concentration problems and sleep disorders.

May Help Prevent Cancer

Research on this topic is ongoing, however, preliminary studies suggest that spending time in nature, especially forests, stimulates the production of anti-cancer proteins.

This boost in proteins last up to seven days after walking in the woods. Additionally, researchers found that areas with greater forest coverage have lower mortality rates from a broad range of cancers. This is a promising area of exploration.

10 Surprising Benefits of Being Outdoors walk in the woods
A walk in the woods can help prevent cancer, one of 10 surprising benefits of being outdoors

Boosts Energy

When we feel like we need an energy boost, we often reach for a cup of coffee or a sugary soda. Instead of loading up on caffeine trying getting outside.

One study even suggests that spending 20 minutes outside boosts the brain and energy levels as much as a cup of coffee. Another study found that when participants simply looked at photos of nature, their energy levels surged upward. Pictures of cities did not have the same effect. Skip the pretty photos though, if possible, and step out into the fresh air.

Increasing Life Satisfaction

Getting outside has a positive effect on mood. More than that though, a recent study found that men and women who spent just 20 minutes outdoors in a park increased their level of life satisfaction by 64%!

Participants didn’t even have to exercise. Simply visiting the park boosted overall feelings of well being. Sitting on a park bench, strolling through a garden, having a picnic on a green expanse of grass is the ideal way to give spirits a lift.

10 Surprising Benefits of Being Outdoors - park bench
Increased satisfaction with life is one of 10 surprising benefits of being outdoors.

Go Outside

As a child, I spent most of my summer outdoors. I swam, climbed trees, rode my bike and played a multitude of games with kids in the neighborhood. We ate lunch and often dinner on our porches and didn’t go inside until our parents called for us after sunset.

Today, kids spend an average of four to seven minutes a day outside. And adults spend 87% of their time indoors.

It’s no wonder our health suffers.

These are easy ways to boost health and well being. Get outside. Visit the park, hike through the woods, swim in the lake, meditate on the beach, plant flowers in a garden. Although activity outdoors is beneficial too, the simple act of being outdoors contributes mightily to our overall health.

Do you have a green space that you enjoy? I’d love to hear about it.

10 Surprising Benefits of Being Outdoors stream
10 surprising benefits of being outdoors – find a green space to enjoy

 

 

Enjoy the outdoors with these Amazon finds:


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

15 Two Minute Health Boosters

This post may contain affiliate links. Please read my Disclosure Policy for details.

Maintaining health is a lifestyle, built upon daily choices and practices. The thought of making changes to improve health and wellness can seem daunting. Some commitments, like working out at the gym or meal prepping on the weekend, requires a block of time.

These 15 two minute health boosters offer quick and easy ways to incorporate better practices into your life, without requiring a big time commitment.

15 Two Minute Health Boosters title meme

15 Two Minute Health Boosters

Try one…or three…of these quick health boosters throughout the day. They may not require much time however the cumulative effect is great.

Juice Fruits and Vegetables

Toss fresh produce into a juicer and enjoy a nutrient rich drink that’s easy on the digestive system. Possibilities are endless. Try oranges and pineapples with beets. Or kale, celery and apples. For more ideas and benefits, check out my experience with a week of juicing.

Say Health Affirmations Aloud

An affirmation is a statement that confirms a truth, even if that truth is not realized yet. Speaking affirmations aloud is a powerful way to shift thoughts about health, for as the saying goes, “The body achieves what the mind believes.”

What truths and beliefs are you feeding your body?

Shift thoughts of “I’m not healthy” or “I’m always tired” to “I am enjoying health and wellness” and “I am full of energy”. “I am” are life changing words. Mindfully consider what words you use after them.

Try these affirmations:

  • I am healthy
  • My body vibrates with wellness
  • I am strong and able to fight off disease
  • I am healing

If this concept seems strange to you, start with this simple affirmation: “I am grateful”. Gradually add what you are grateful for, in your health and body. For example, “I am grateful for my legs on this hike”. Or “I am grateful for a restful night’s sleep”

Drink a Glass of Water

Hydrate, hydrate, hydrate. We know how important adequate hydration is. Pause and drink a tall glass of water. Check out these signs of dehydration and foods that help as well.

15 Two Minute Health Boosters drink water
15 two minute health boosters – drink water

Short Bursts of Cardio for 30 Seconds

Studies show that four to six sets of all out cardio is as effective as a longer workout session. When I say “all out”, I mean vigorous bursts of activity. Try 30 seconds of intense dancing, running, jumping jacks, rapidly climbing stairs or squats. Work at least four sets of intense cardio into your day.

Focus on Posture

It’s so easy during the day to ignore posture. As a result, we tend to accumulate stress in our shoulders, neck, face and scalp. Taking two minutes to mindfully shift posture helps to relieve stress and realign the neck and spine.

Raise head and center it over the body. Square shoulders, allowing them to drop into place naturally. Open the  chest area. Relax the muscles in the upper body while breathing deeply. At the end of two minutes, tip head back and open arms wide in a gesture of gratitude.

Downward Dog Yoga Pose

One of yoga’s most recognized poses, downward dog, or downward facing dog, stretches the entire body, reduces back pain, elongates the shoulders, decreases anxiety and increases circulation. Strike that pose and hold for two minutes.

15 Two Minute Health Boosters downward dog
15 two minute health boosters – downward dog

Eat a Piece of Fruit

Instead of a sugary treat or high fat snack, grab a piece of fruit. An apple is especially beneficial. Not only is it nutritious, it promotes weight loss, lowers the risk of heart disease and diabetes, promotes good gut bacteria and even helps prevent cancer.

Breathe Deeply

When challenges pile up during the day, pause for two minutes and simply breathe. Close your eyes and relax tense muscles. Take a deep breath in through the nose, expanding lungs and rib cage. Hold for a few seconds, then release breath slowly through the mouth. Repeat, focusing on breathing in and out.

Pausing to breathe deeply improves blood flow, lessens pain, increases energy levels, relaxes the body and calms inflammation.

Include Chia Seeds

This superfood is packed with antioxidants, omega-3 fatty acids, fiber and protein. Adding chia seeds to meals is an easy way to increase nutrients in the diet and boost heart and digestive health.

Try sprinkling them on smoothie bowls, oatmeal or fresh fruit. Substitute chia seeds for eggs in baking. Add a spoonful to smoothies and muffins or create fun chia puddings.

15 Two Minute Health Boosters chia seeds
15 two minute health boosters – chia seeds

Stand and Stretch

Sitting for long periods of time is detrimental to health. Chronic health conditions such as heart disease and diabetes are more likely to develop. Weight gain is common as are higher risks for depression and anxiety.

If you must sit for hours, take two minute breaks to stand and stretch. The simple acts of standing and stretching reduce strain on the spine and neck, ease cramped, tight muscles and improve posture. Taking a break from sitting improves blood circulation, muscle strength and flexibility. Keep stretches slow and smooth, especially if you’ve been sitting for a long time.

For optimal health benefits, stand, stretch and move around every 30 minutes.

Drink a Cup of Herbal Tea

I’m a big believer in the benefits of herbs. “There’s an herb for that!” I say, when people tell me about their health issues. Plants truly are medicine, offering healing for a wide range of of health disorders.

Check out some of my posts about the benefits of herbs and then brew a cup of tea and enjoy.

Meditate

Two minutes may not sound like enough time to meditate. And for sure, there are amazing benefits from longer meditation sessions. However, a couple of minutes of meditation restores the body and quiets a chattering mind.

Brief, mindful, daily meditation sessions, over a month, reduce stress, ease anxiety, relax muscles, support emotions and create a more compassionate and positive outlook on life.

Sit comfortably with both feet flat on the floor. Rest hands in lap. Close your eyes and take a deep cleansing breath. Focus on breathing slowly and remaining relaxed. If thoughts pop into the mind allow them to pass on through without focusing on them.

After two minutes take another deep breath, open eyes and stretch.

15 Two Minute Health Boosters meditate
15 two minute health boosters – meditate

Try a New Experience

Trying new things, or doing routine things in new ways, stimulates the brain and creates new pathways. Additionally, new experiences open up opportunities, help us discover more about ourselves and even move us beyond fear. And, the fun factor kicks in, making life more interesting and satisfying.

Try simple things like eating with your non-dominant hand, standing on one leg while brushing your teeth, or driving down a street you’ve never traveled on before. Walk in a new park. Choose a shirt that’s different from your typical style. Try something that scares you, just a little, like speaking up at a meeting.

Sun Gazing

Spend two minutes sitting in sunlight, sun gazing. Close eyes, tip head back toward the sun and sit quietly. Do not open eyes and stare directly into the sun.

Sun gazing improves mood, creates feelings of happiness, increases energy and sharpens mental focus. It also boosts the production of melatonin and serotonin. Plus the sunlight creates vitamin D within the body, which strengthens bones.

Walk Barefoot Outside

Get outside for a couple of minutes, walking around your yard or garden. For the best health benefits, take off your shoes and walk barefoot in the grass. This practice, called earthing or grounding, allows the transfer of free electrons from the earth, through the feet, to all parts of the body.

These electrons are powerful antioxidants, beneficial for decreasing levels of inflammation throughout the body by neutralizing free radicals and lowering the potential for disorders such as heart disease, arthritis, and even cancer. Grounding thins the blood, lowers blood pressure and make cells less likely to stick together and form clots.

Because free radicals are a major cause of aging as well, keeping the body balanced with electrons from the earth reduces the destructive signs of aging such as wrinkling of the skin and the breakdown of DNA.

15 Two Minute Health Boosters earthing
15 two minute health boosters – earthing

Small Steps Toward Better Health

These small steps toward better health and wellness deliver big returns when practiced regularly. Have fun with these strategies. Mix up your routines. Play.

Better health is built upon the foundation of daily, consistent choices. Choose better health for YOU. Take two minutes to embrace health, and make a long term difference.

15 Two Minute Health Boosters sun gazing
15 two minute health boosters – sun gazing

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

 

The Ugly Truth About Men Approaching 40

This post may contain affiliate links. Please read my Disclosure Policy for details.

Thank you to Trent Peek for This guest post for national Men’s Health week, The Ugly Truth about men approaching 40. Check out his info at the end of the post.

They say age is a number, but it seems that when you are in your 40s that number seems to speed up faster than we want.

When we are in our teens, we all think that we are invincible. 

Our 20s seem to be a blur as the mental power struggle begins as we have the mentality of a teenager, but the responsibilities of an adult

We make mistakes, but we chalk them up to life experiences. 

By the time our 30s approach, the invincibility starts to wear off as we begin to understand that our bodies are not what they used to be.

It’s when the 40s hit that we understand that if we don’t take control of ourselves now, the bad choices we make could affect us years later.

That’s where I am right now, in my late forties. My metabolism is slowing down and the days are speeding past me faster than I can run. 

I started to ask myself if age is a number, why do I feel on certain days that I am 100 years old?

This post is for men who are approaching the age of 40 and what they should expect once they reach this age. Call it an owner’s manual on how to stay healthy and look good for years to come.

By the end of this post, I hope that men regardless of age will have a better understanding of how to win at life going forward.

The Ugly Truth About Men Approaching 40 title meme

 

What Men Should Expect at Age 40

When I hit 40, I knew something wasn’t right. 

I’d groan in the mornings as I tried to get out of bed. I was making more trips to the bathroom in the middle of the night than I wanted to. Plus, I was starting to forget where I put my car keys on a daily basis.

When men hit their 40s, there are a lot of physical changes that happen that are out of our control.

A lot of these changes happen to the entire body and unfortunately, that is just part of growing older. 

But, a lot of these changes that occur once men hit 40 are controllable, if you are aware of them and stay on top of them.

As men get older, the changes to our bodies are unexpected and sometimes shocking at first. 

We start to see grey hair beginning to show, our energy levels begin to decline, we start to develop a bit of a dad bod that wasn’t there in our thirties, and we start to shrink in height. 

And let’s not talk about the decline in sexual function that is a secret that we only want to talk to our doctors about. Why do you think Viagra makes a ton of money?

The unfortunate thing about growing older is there are no owner’s manuals to read up on to stay two steps ahead of the game. 

But, understanding the body changes that many men will face as we begin to grow older, makes life easier to face.

The Ugly Truth About Men Approaching 40 pain
The Ugly Truth About Men Approaching 40 – aches and pains

Body Changes That Men Will Face In Their 40s

Prostate

While I was trying to figure out why I was constantly walking up multiple times during the night to pee, I start to realize that my prostate was not what it was like in my 20s or 30s. 

I was right, as I found out that once men hit 25 years old, our prostates slowly begin to grow which eventually creates pressure on the urethra. 

How could this happen? Chalk this up to hormone imbalances. 

The result of our prostates growing can result in frequent urination, difficulty urinating, and problems with the flow of the stream as well. 

The good news is that if men begin to experience situations like this, the good old doctor can subscribe treatment or suggest surgery to elevate these problems.

The Ugly Truth About Men Approaching 40
The Ugly Truth About Men Approaching 40 – improve energy with exercise

Energy

There is a thing in our bodies called Mitochondria which is the cell’s energy source. 

Mitochondria are important to our cells because without them our bodies are not able to create energy from the carbohydrates, fats, and proteins we eat. 

This is the reason why as men get older our energy levels begin to drop, and we enjoy watching golf on our couch at home rather than actually playing golf. 

So how can men slow this process down? Simple, start exercising! Cardio and strength training can be your best friend if you wish to maintain the energy you once had in your 20s. 

Cardio is fantastic for maintaining good heart health, and I would suggest HIIT training as it can elevate the heart rate fast and keep you healthy in less than 20-30 minutes a day. 

As for strength training, this is great for maintaining muscle and as a result makes men less fragile than we want to be.

The Ugly Truth About Men Approaching 40 bald is beautiful
Bald is Beautiful

Hair Loss

I have bad news for you; your hair will start to go. I lost mine in my late teens, so I have come to terms with the fact that I never had a hairstylist in my contact phone list to call every month.

The term alopecia, which is male pattern baldness, starts to hit men in the 30s or 40s. 

Why? Because of the decline in testosterone in our bodies. 

Plus, our genes come into play here as well, as in my case. How can you deal with it? Simple accept it and move on, or talk to your doctor about possible treatments. 

There are some FDA approved treatments out there like Minoxidil which helps promote hair growth, and all you need to do is talk to your doctor. 

My suggestion, buy a hair trimmer and shave it off. The comb-over is so 1970s, and if you look at Jason Statham or the Rock, they can pull it off, so why can’t you! 

Heck, you will be hitting the gym for HIIT training and strength training to maintain your energy, so why not try to look like them?

The Ugly Truth About Men Approaching 40 intimacy
The Ugly Truth About Men Approaching 40 – sexual dysfunction

 Sexual Dysfunction 

They say it in the damn Viagra commercial that it’s a secret that we can only talk to our doctors about, and it’s true. 

When men hit their 40s we notice something isn’t right, and our 20s are long gone. Sucks right? Well, not exactly because there are ways to help slow this problem from happening. 

The key to maintaining sexual health is to increase testosterone in the body. 

The simple solution to this is to hit a supplement store and have a daily routine in the morning of taking these pills. 

What supplements should you take? When I was at the local health food store I was told the key to maintaining testosterone levels is to take vitamin D, zinc, and D-aspartic acid. 

Why these supplements? Because they help promote serum testosterone levels. 

While I am not a doctor, and I don’t even play one on TV, and I can’t give a medical option on whether this combination works or not, your body needs these vitamins in your body anyway, so why not just take them. 

Who knows, they might add some lead to your pencil. (Sorry for using that term, I like that saying.)

If you are worried about your testosterone levels, go see a doctor, as they can prescribe testosterone injections for you if they feel that it will help your body function better.

The Ugly Truth About Men Approaching 40 yoga
Yoga helps strengthen the immune system.

Immune System

The sad thing about getting older is our immune system starts to decline. Those aches and pains that we begin to feel in the mornings are because of inflammation. Inflammation doesn’t just hit the muscles and bones, it hits our organs as well. 

Sucks right? But, a lot of our body’s inflammation is due to stress levels. Plus, with the way the world is today, I am surprised that a lot of 40-year-olds don’t look 80 right now.

So how can you avoid this? I always go back to my favorite tip from someone in their 90s, who looked like they were in their 70s: “It’s all about diet and exercise”. I agree with this statement. 

I’ve already mentioned how important exercise is to our bodies, but following a great nutritional diet and taking supplements like zinc, vitamin E, and probiotics maintain a healthy immune system.

Also, do some yoga! I always thought yoga was not for me at all until I was forced to go to a class. Being told to relax made a huge difference in my stress levels. 

Again, I am not a doctor, but I want to play one on TV if I have the chance.

The Ugly Truth About Men Approaching 40 healthy foods
Eat Healthy Foods

What Should a 40-year-old Man Eat?

I have mentioned there are some great supplements that you can take to help maintain a working body for men in their 40s, but why not eat them instead? Who doesn’t love food? 

So, what type of foods should men eat in their 40s to maintain a healthy body? Here is a list of great nutritional options for you that will help your body for years to come and please your belly!

Omega-3s

Salmon: Omega-3 fats help in reducing the risk of heart disease, and heart disease is one of the leading causes of early death for men over the age of 40. 

By supplementing your diet with salmon, not only are you eating a lean protein, but providing the essential Omega-3s your heart needs to function. 

My suggestion is to add at least one serving of salmon a week, and then supplement the rest of the week with a good Omega-3 supplement.

Zinc

Red Meat: If you are not a vegan, red meat like steak is a great source of zinc which is a key mineral your body needs for the immune system. 

Don’t overdue your meals with red meat throughout the week, and on your off days add some other sources of zinc into your diet like green vegetables, nuts, and mushrooms. 

Veggies

Vegetables: I have been looking lately into changing my diet lifestyle and getting away from eating red meat. Even though I love a good steak, it’s not particularly popular in the vegan household I live in right now. 

So what vegetables have I been focusing on lately? Well, I have incorporated a lot of green vegetables like kale, mustard greens, and chard into my diet for the added zinc. 

But, I have been adding red peppers and tomatoes into my diet for the high content of vitamin C they bring to the diet, as well as the lycopene which is an antioxidant that helps reduce cell damage.

Calcium and Vitamin D

Calcium/Vitamin D Products: My go to for my daily intake of calcium and vitamin D is milk. 

Calcium and vitamin D are very important in any person’s diet to promote bone density which helps us avoid being a fragile piece of glass in our 80s. 

If you are looking for other alternatives to milk for your calcium/vitamin D intake, there are some great tasting choices available like oat milk, soy milk, and coconut milk.

Multi-vitamin

Side Note: Take a multi-vitamin daily! 

Your body needs it because of the amount of artificial garbage we tend to eat while on the go. Our bodies need help in getting these minerals and vitamins into our bodies to function. 

A multi-vitamin is extremely important.

The Ugly Truth About Men Approaching 40 fashion
The Ugly Truth About Men Approaching 40 – fashion

 

What Men Should Stop Wearing ASAP

I know we all are trying to reclaim the fountain of youth as we get older, however fashion is not the way to do it. I have seen men in their 40s who are trying to pull off fashion styles that even 20 year olds wouldn’t try. 

What types of clothing am I talking about? Here are the following clothing items that men in their 40s need to stop wearing now!!!

Sports jerseys and hoodies – Everyone likes to show his/her team pride when heading off to a game in a sports jersey of choice, but they don’t exactly work outside a stadium. 

As for hoodies, unless you are coming back from the gym after a great HIIT and strength-building workout, they don’t work well in an office environment. 

Hightop sneakers – Please don’t wear these unless you are called up to the NBA to play with Lebron James and the Lakers. High-ups are for teens who can’t afford a belt and are always pulling up their pants. 

Focus on casual sneakers if you are out and about as they go with pretty much everything, and don’t make you look like you are trying hard to stay young.

Skinny jeans – For the love of God! Stop wearing skinny jeans! Unless you are on top of your game in maintaining a healthy lifestyle and have skinny legs. When it comes to jeans, wear something comfortable that look good on you. 

When in doubt, go into a clothing store and say these words “I am 40, I have no fashion sense and I am looking for a pair of jeans!” You will get the help you truly need.

The Ugly Truth About Men Approaching 40 cool dude
Be fashionable, dude

 

Conclusion

I know that hitting 40 years old is tough, and I get that age is just a number, but there are ways to avoid getting old.

By following a proper diet, seeing a doctor regularly, and dressing the part, the years following will only get better. At least that’s what I keep telling myself every morning.

The information in this post has not been evaluated by any medical body. Information is provided for educational purposes. You should consult your doctor before acting on any content on this post.

Trent Peek

About the author, Trent Peek – There are things that could be said about me, and there are some that can’t. Wannabe screenwriter, director, actor, and full-time coffee drinker. A man of mystery and power, whose power is exceeded only by his mystery. I was born intelligent, but education ruined me. 

Check out Trent’s blog, Peek At This.

Pick up those supplements below:

 


 

 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

Soda’s Negative Impact on the Body

This post may contain affiliate links. Please read my Disclosure Policy for details.

Normally I stress the positive impact of good health practices, rather than focus on negatives. However, I feel so strongly about this topic that I’m willing to depart from that practice.

I stopped drinking soda, in my case diet soda, more than a dozen years ago. Before that time, I was known as the woman who always had a diet soda with her. Always. If it wasn’t a 20 ounce bottle, it was a 32 ounce happy hour drink from Sonic.

One reason for carrying a soda with me was thirst. I felt parched all the time. Little did I know that my diet soda addiction contributed to my thirst rather than satisfying it.

I stopped drinking diet soda for several health reasons, including constant indigestion, joint pain and dehydration. That decision became the first step toward better health.

Soda’s negative impact on the body is huge and far reaching. Don’t believe me? Check out these 18 reasons to stop drinking soda now.

Sodas Negative Impact on the Body title meme

Soda Facts

Almost half the adult populations, 49%, drink at least one soda a day. A 12 ounce can contains at least 39 grams of sugar. That’s equal to nine and a half teaspoons of sugar, in ONE can. A 20 ounce bottle of soda packs in 65 grams of sugar, or 13 teaspoons. And those happy hour drinks that offer 32 ounces of soda for a great price contain a whopping 91 grams of sugar, which is the same as 21.6 teaspoons.

Imagine stirring that much sugar into a glass of iced tea. The thought literally churns my stomach.

And diet soda is no better, health wise. Diet soda drinkers up their risk for weight gain, increased belly fat and certain types of cancer. Plus it’s not only the sugar that’s detrimental to health. Additives, preservatives and artificial coloring and flavors contribute to increased risks for diseases and disorders, such as the following.

Sodas Negative Impact on the Body sugar
Soda’s negative impact on the body – sugar

Diabetes

Both diet soda and the regular stuff are linked to an increase in type 2 diabetes. Drinking soda creates a sugar spike that forces the body to convert that sugar into fat. And that fat gets stored in the liver.

In just six months, the fat deposits in the liver can increase by 150%, greatly raising the risk for diabetes.

Additionally, diet soda actually increases sugar cravings, contributing to the chances of developing diabetes.

Obesity

One of the greatest risks from consuming soda is obesity. A 20 ounce bottle of soda provides 150 empty calories that do nothing to stave off hunger. Consuming a bottle of soda with every meal for 30 days can add three or more pounds a month and more than 36 pounds in a year.

Extra Belly Fat

Linked with obesity is excess belly fat. Because the sugar in soda quickly converts to fat, and triggers the production of insulin in the process, the body accumulates fat in the belly.

Soda's Negative Impact on the Body belly fat
Soda’s negative impact on the body – extra belly fat

Kidney Stones

One of the most painful medical conditions, often compared to childbirth, kidney stones form when minerals accumulate in the kidneys. Soda drinkers increase their risk for these excruciating stones due to the excess consumption of sugar, phosphoric acid and chronic dehydration.

Fatty Liver

The excessive amount of sugar in soda is linked to a condition called non-alcoholic fatty liver disease. The body is not able to process all that sugar. Instead it converts the sugar into fat that is stored in the liver. This leads to fatty liver, a serious disorder that increases the risk of early death.

Joint Pain

Not all joint pain is caused by drinking soda. However, those sugary drinks may be aggravating joint pain. Plus the American Journal of Clinical Nutrition suggests that women who regularly consume soda increase their risk of rheumatoid arthritis.

Additionally, sugar “feeds” inflammation of all kinds in the body. Soda certainly contributes to ongoing inflammation and the pain that accompanies it.

Sodas Negative Impact on the Body joint pain
Soda’s negative impact on the body – joint pain

Cardiovascular Disease

Regularly drinking soda contributes to a greater risk for cardiovascular diseases, including heart failure, lesions and strokes.

Heart failure is linked to diabetes, obesity and high blood pressure, all associated with consuming sugary drinks.

Strokes result from increased fat in the body which contributes to hardening of the arteries including those in the brain. Excess sugar is converted to fat.

Soda drinkers are at greater risk for heart attacks, even when controlling other factors such as smoking, poor diet and lack of exercise.

And an additive in citrusy sodas that maintains flavor and appearance, called brominated vegetable oil or BVO,  is linked to an increased risk for heart lesions in rats. BVO is used to create a longer shelf life for soda.

High Cholesterol

Eliminating soda from the diet contributes to a longer life by lowering cholesterol. That can of soda contains more sugar than the body needs in a whole day. High sugar levels are linked to high bad cholesterol and low levels of good cholesterol.

Poor Gut Health

The good gut bacteria inhabiting the intestines affects digestive health and even mental stability. Gut health is vitally important to overall health and wellbeing.

Sugar in soda provides an excellent food source for the bad bacteria that lurks in the intestines as well, while starving good bacteria.

Diet soda is no better. Gut bacteria reacts negatively to the artificial sweeteners in soda and creates metabolic changes. Those changes increase the risk for obesity, memory impairment and digestive disorders.

Sodas Negative Impact on the Body - gut health
Soda’s negative impact on the body – gut health

Infertility

The brominated vegetable oil that extends shelf life has a negative impact on fertility. BVO is banned in Japan and Europe but not in the US. It is linked to early onset puberty and infertility. Avoiding soda can help increase the chances of conception, if infertility is an issue.

Central Nervous System Disorders

Excessive consumption of citrus sodas containing BVO increases the risk of bromism as well, a condition that affects the central nervous system. Bromism contributes to memory loss, muscle weakness, fatigue and mental health issues.

Migraines

Both regular soda and diet soda can trigger the onset of migraine headaches. In addition, the chronic dehydration caused by soda consumption increases the risk of these debilitating headaches.

Sodas Negative Impact on the Body migraines
Soda’s negative impact on the body – migraines

Bloating

Those bubbles that seem so satisfying in carbonated soda settle in the intestines. That gas build up creates uncomfortable bloating resulting in an extended abdomen and even pain.

Heartburn and Ulcers

The bloating that carbonated drinks cause can negatively affect the stomach, causing bloating there as well. This can result in a build up of acid that backs up into the esophagus, creating the condition known as heartburn. The caffeine in soda is acid producing also. All this stomach acid not only causes indigestion but can also increase the risk of digestive tract ulcers and cancers.

Dehydration

Dehydration while drinking a steady supply of sodas seems unusual. However, sugary drinks do nothing to quench thirst. The caffeine in soda has a diuretic effect, causing dehydration that becomes chronic when soft drinks are the primary source of liquids.

Chronic dehydration causes electrolyte imbalance, water retention, heart arrhythmia and a slower metabolic rate that contributes to weight gain.

Always thirsty? Drink more water, not soda.

Sodas Negative Impact on the Body dehydration
Soda’s negative impact on the body – dehydration

Accelerated Aging

Can drinking soda age you? Yes. Sodas are full of phosphates and sugar, which accelerate the aging process at a cellular level. And the preservatives and artificial sweeteners in diet soda increase the growth of cancerous cells.

Plus, dehydrating caffeine negatively affects the skin, creating puffiness under the eyes, dryness, wrinkles and fine lines.

Cola consumption is associated with a loss in bone density, making the body more susceptible to fractures and mobility issues as it ages.

Increased Risk for Cancer

Did you know that a soda addiction can lead to greater risks for certain cancers?

The caramel coloring found in colas and other drinks such as root beer, created from ammonia, causes cancer in mice. Even clear sodas increase the risks of cancers, such as colorectal cancer, due to sugar, preservatives and artificial flavors.

The chemical found in plastic bottles and even aluminum cans, known as BPA, is linked to reproductive issues including cancers.

And artificial sweeteners in diet soda contribute to an increased risk of lymphoma, a cancer of the lymphatic system, and bladder cancer.

The chemicals in sodas contribute to neurological disorders such as seizures. While artificial sweeteners can convert to formaldehyde in the body, leading to a higher risk for brain tumors.

Insomnia

A 20 ounce bottle of soda can contain up to 53 mg of caffeine, while the same size container of diet soda jumps to 70 mg. It can take a whole day or more for the body to metabolize that much caffeine. Drinking soda throughout the day may be contributing to sleepless nights, restless legs syndrome and chronic fatigue.

Sodas Negative Impact on the Body insomnia
Soda’s negative impact on the body – insomnia

Kicking the Soda Drinking Addiction

My intention, as a health advocate and blogger, is not to instill fear but encourage health and wellness. If you are serious about improving health, eliminating soda from your diet is a must.

I know how difficult it feels. It took me several tries before successfully kicking the addiction, and trust me, soda drinking is an addiction.

Here a few tips for stopping the soda drinking habit.

  • recognize that soda IS addictive
  • make the choice to stop, for your health
  • wean yourself away from soda slowly
  • start with replacing one soda a day with a glass of water
  • over the next 30 days, replace all sodas with water or unsweetened tea, preferably herbal teas
  • add fruits and veggies to water to boost taste and nutrients
  • carry a metal water bottle full of water everywhere you go
  • avoid foods/situations that create a craving for soda
  • reward yourself for kicking your addiction with a fun event or new outfit

You can do it…I know you can! From experience I know that you CANNOT go back to having “just one soda a day” or “one for a special occasion”. That’s the way back to addiction.

For your health and wellbeing, for increased vitality and energy and for your children and grandchildren and their health, stop drinking the soda. Get past the cravings…and the heartburn, insomnia and joint pain. You won’t regret it.

No More Soda

Encourage water consumption with these finds:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

Five Ways to Boost Respiratory Health

This post may contain affiliate links. Please read my Disclosure Policy for details.

With all that’s going on in the world, one thing we’ve learned is the importance of health. We can protect ourselves from respiratory viruses in two crucial ways, lessening the risk of getting sick: create a strong immune system and boost respiratory health.

Check out this post for ways to strengthen the immune system.

In this post, learn five ways to boost respiratory health.

Five Ways to Boost Respiratory Health title meme

What Happens in the Lungs

When a respiratory virus enters the body, it first attacks mucus membranes and then moves to the lungs. The body reacts, creating inflammation in the lungs to combat the invader. Inflammation makes it more difficult for the lungs to oxygenate blood and push carbon dioxide out, leaving the person gasping for air. Health can quickly deteriorate as infection sets in.

To give the body and lungs the best defense possible, against bacterial and viral invasions, adopt these strategies.

Don’t Smoke or Vape

Smoking and vaping brings a foreign substance into the lungs, irritating them and setting off inflammation. Ultimately, smoking destroys lung tissue, decreasing the amount of oxygen the blood carries throughout the body. Plus, smoking suppresses the immune system. Breathing second hand smoke is just as harmful to the lungs. Avoid it too.

Five Ways to Boost Respiratory Health no smoking
Five ways to boost respiratory health – no smoking

Exercise

Thirty minutes a day moving the body improves respiratory health. Exercising causes us to take deeper breaths which expand the lung’s air sacks. Walking, aerobics, dancing, swimming, biking and gardening all increase respiration. Additionally exercise decreases inflammation in the lungs and throughout the body.

Try these specific breathing exercises to further benefit the lungs.

Breathe in slowly through the nose, to a count of five. Hold breath for three seconds, then breathe out through the mouth, pushing all the air out of the lungs. Repeat several times.

Breathe in slowly through the mouth, filling the lungs. Then push the air out through pursed lips, like you are trying to blow up a balloon. Empty the lungs. Repeat several times.

Five Ways to Boost Respiratory Health yoga
Five ways to boost respiratory health – exercise such as yoga

Eat Foods High in Antioxidants

Foods rich in vitamin C and antioxidants improve respiratory health. Add the following to your diet regularly:

  • red bell peppers
  • papaya
  • kiwi
  • leafy greens
  • cabbage
  • Brussels sprouts and broccoli
  • apples
  • pears
  • berries
  • walnuts
  • aromatic herbs such as sage, thyme, rosemary and oregano
  • nettle leaf
  • sweet potatoes
  • raw organic honey
  • walnuts
  • cayenne pepper
  • ginger
  • turmeric
  • garlic
Five Ways to Boost Respiratory Health berries
Five ways to boost respiratory health – berries

Reduce Excess Mucus

Mucus is an important part of the body’s defense against invaders. It helps to trap allergens, bacteria and viruses. However, when the body produces too much mucus, it becomes a breeding ground, ramping up the reproduction of bacteria and viruses. Plus excessive mucus clogs the nose and airways, restricting airflow.

To help eliminate excess mucus, reduce or eliminate dairy and wheat products. Both can increase mucus production. And increase spicy foods. They thin mucus, which makes it easier to cough out.

Try a saline spray or rinse in the nose, to thin mucus and wash away allergens.

Clear airways with the steam from a hot shower.

And stay hydrated. Drinking plenty of water thins out mucus as well.

Five Ways to Boost Respiratory Health hydrate
Five ways to boost respiratory health – stay hydrated

Avoid Allergens and Pollutants

Allergens and pollutants clog the nose by increasing mucus production. Avoid being outside on days with a high pollen count or heavy air pollution.

Indoors control dust, wash bedding frequently and change filters on the air conditioner often.

And, eat a nutritious diet high in fruits and vegetables to avoid seasonal allergies, naturally. Such a diet strengthens the immune system which helps to alleviate allergy symptoms. Check out a list of inflammation reducing foods HERE.

Additionally, avoid the following foods, as they create inflammation in the body and weaken the immune system:

  • eggs
  • gluten
  • canola oil
  • GMO soy
  • GMO corn
  • dairy products
  • MSG
Five Ways to Boost Respiratory Health allergies
Five ways to boost respiratory health – avoid allergens

Journey Toward Health

The world continues to shift, daily. We have no control over many events occurring and situations unfolding. However, we can control what we eat, how much we move our bodies, how we care for ourselves and the perspectives we have.

A stronger, healthier body decreases the risk for illnesses and diseases and increases vitality and well being. No matter your age, it’s not too late to reclaim health and live a better life. Let’s journey toward health, together.

Five Ways to Boost Respiratory Health

Boost Health with these Finds:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

8 Ways to Boost Your Immune System

This post may contain affiliate links. Please read my Disclosure Policy for details.

While it feels like so many things are out of our control, one thing we can do to positively impact our well being is to support our immune system. When the body comes under attack, from bacteria, viruses or allergens, the immune system launches a counter attack. Its job is to defend the body against disease causing micro-organisms.

A healthy body supports a healthy immune system, making it more difficult for illness to gain a foothold. A body battling disorders already or one suffering from dehydration or chronic sleep deprivation or fueled by a poor diet can’t adequately handle an invasion.

Check out these 8 ways to boost your immune system and benefit every other system in the body as well.

8 Ways to Boost Your Immune System title meme

8 Ways to Boost Your Immune System

Try these supportive tips to boost the immune system and optimize the body’s defense against infection and disease.

Increase Nutritionally Dense Foods

Eat more fruits, vegetables, seeds, nuts and legumes. These foods are rich with essential nutrients that the body needs to operate at an optimal level, without the unhealthy fats and sugars that bog it down.

The following foods are especially important. They nourish the body and support the immune system: citrus fruits, red bell peppers, broccoli, garlic, ginger, spinach and other dark leafy greens, almonds, turmeric, green tea, lemon balm, papaya, kiwi, berries and shiitake mushrooms.

Visit the fresh produce section of the grocery store first, and stock up. Then get creative, adding as many of these foods as possible into your daily meals.

Vitamin D

Vitamin D is essential to help the body produce antibodies, maintain energy levels and reduce the risk of respiratory infections. The best source of vitamin D is sunlight. Just 10 to 15 minutes of sunshine a day boosts the immune system and energizes the body. Take a walk on sunny days or simply pull up a lawn chair and sunbathe.

Other important vitamins for a healthy immune system include A, B6, C and E. Vitamin C is easily depleted from the body and its lack suppresses the immune system. Try a potent form of this vitamin by taking Ester-C as a daily supplement.

Boost your immune system with berries
8 ways to boost your immune system – up your nutrition

Improve Gut Health

There is a crucial connection between gut health and the immune system. In fact, the intestines house 60 to 70 percent of the body’s immune cells. Additionally, 500 different types of gut bacteria thrive there.

Studies suggest that the friendly micro-organisms in the gut help regulate immune responses. That good bacteria also balances the immune system. However, gut bacteria with too many pathogens in it shifts the immune system into an inflammatory state. And unbalanced bacterial flora can lead to disease.

Add probiotics to improve the diversity of the gut flora, which helps boost immunity and improve overall health.

Stay Hydrated

Adequate hydration helps the body flush out toxins and bacteria. And it ensures that oxygen is carried through the blood to every cell in the body. A well oxygenated body is a healthy one and the immune system functions best in a healthy body. The body needs water as well to produce lymph, which circulates white blood cells and nutrients to fight disease.

Recommendations vary on the amount of water to drink. Strive for at least 64 ounces a day. Fill a filtering water pitcher in the morning with 64 ounces of water and make it a game to empty the pitcher by the end of the day. Add lemon, lime, orange or cucumber slices to water for an added nutritional boost.

Also include herbal teas as part of the recommended amount. Lemon balm, ginger, nettle leaf and green tea are excellent choices, as they boost the immune system as well.

8 Ways to Boost Your Immune System hydrate
8 ways to boost your immune system – stay hydrated

Manage Stress

Stress taxes the body by keeping it in “fight or flight” mode and that can adversely affect the immune system. The hormone cortisol, released during times of stress, reduces antibodies and interferes with T cells’ (specialized white blood cells) ability to reproduce and receive signals from the body. Chronic stress also increases inflammation, which impairs immunity.

To lower stress and anxiety, practice excellent self care. Include mediation, breathing exercises, yoga or stretching in your day. Sing while cleaning the kitchen. Act silly with the kids. And as spring warms up outside temperatures, get into nature. Take a solitary walk. Plant a garden. Bird watch. Nature helps to relieve stress and centers us. And if you are outdoors on a sunny day, you receive the added bonus of vitamin D via the sun’s rays.

Check out this fun to use app, SHINE, for help managing stress and anxiety.

Get Enough Sleep

Many people are sleep deprived. Lack of sleep causes an inflammatory immune response, reducing the activity of T cells in the body. This in turn compromises the immune system.

Sleep restores and refreshes the body. Strive for 7 – 9 hours of sleep each night. Create a nighttime routine that prepares the body for rest. Turning off electronics an hour before bedtime, a soothing warm bath or shower, chamomile tea and soft music all contribute to a restful night’s sleep.

8 Ways to Boost the Immune System Sleep
8 ways to boost your immune system – get enough sleep

Move Your Body

Regular exercise mobilizes T cells and boosts the production of microphages, cells that attack bacteria that trigger respiratory infections. It also increases the circulation of cells that fend off viruses and harmful bacteria.

Add 30 minutes of exercise a day, to boost the immune system. Incorporate activities you can easily do at home or in your yard. Walk around the yard. Pull up a video on YouTube and practice Zumba, aerobics or your dance moves. Gardening is an excellent way to move the body and produce veggies, berries and herbs, along with gorgeous flowers. Get the kids involved with races, tag, obstacle courses or tossing a ball.

Too much rigorous exercise weakens the immune system however. Strive for about 150 minutes of exercise a week.

Things to Avoid

The following substances harm the immune system.

Smoking damages the lungs, increases the risk of cancer and weakens the immune system.

Excessive alcohol intake impairs the immune system as well, reducing the body’s ability to defend itself from infection by decreasing immune reactivity. Consume alcohol in moderation, one drink a day for women and two for men.

Refined sugar lowers white blood cells’ ability to fight viruses and infection and feeds inflammation. Substitute raw organic honey, pure maple syrup or coconut sugar.

8 Ways to Boost Your Immune System exercise
8 ways to boost your immune system – regular exercise such as walking

Improved Immune System, Improved Health

These simple ways to boost your immune system not only help to fight off viruses, colds and flus, they improve overall health.

All my life, I suffered with horrible seasonal allergies, especially in the fall. I experienced all the symptoms…itchy, watery, swollen eyes, cough, sneezing, stuffy head, headaches and sinus congestion. Twice a year, for six weeks at least, I felt miserable.

After upping my nutrition, and implementing the other practices listed above, I experienced my first allergy free fall, ever. The following spring, I remained allergy free and I’ve continued to do so. I realized the truth I stressed above. A body already beset by other conditions and struggling to operate on a poor diet cannot handle one more thing, in my case, allergens.

A healthy body, on the other hand, possesses a healthy immune system, and that body can better handle the various bugs, viruses and allergens that come our way.

I can’t promise you won’t get sick, ever again. However, you can improve your health by improving your immune system, and vice versa. And keeping that immune system strong helps to prevent other diseases and disorders as you age.

These 8 ways to boost your immune system help you feel healthier overall and give your body a better chance when fighting any invaders.

Boost Your Immune System with Sunshine

Boost your immune system with these:

 


Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.