Foods to Fight Colds

Bottom Line: Snowstorms, wind that cuts right through your coat, and a lack ofchild flu available sunlight. Ah, the joys of winter! For many of us, winter means more time indoors, and a higher likelihood that we circulate germs that could cause us to become sick. When your ill, food is the last thing on your mind. Everything seems unappetizing when your nose is clogged, and you can’t taste a thing. But, by making healthy food choices, you can become stronger and speed up your recovery. Also, by maintaining a healthy diet, you can strengthen your immune system and perhaps even get sick less often.

Why it Matters: You’ve heard it before, but it’s true. Food is the fuel for your body. So give your digestive system a break and be sure to eat easily digestible, nutrition-dense foods. It will help your immune system stay strong. Here are a few ideas to get started.

healthy broth– Bone broth contains minerals that can boost your immune system

–  Probiotics found in yogurt can improve your sleep, digestion, and immunity

– Lean meats, especially those with omega-3 fatty acids, can reduce inflammation

 

Next Steps: A little planning can go a long way. Most of the time, we make poor choices when we are in a rush, or unprepared. And this often results in stopping by a restaurant or taking out food on the run.  Create a simple calendar highlighting your meals for the week. Healthy home-cooked meals will not only strengthen your immune system, but it can also help you save money!

Food Schedule

Science Source:

Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. Oct 2000

Probiotics and immune health. Current Opinion in Gastroenterology. Oct 2011

Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002

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Recover from Your Holiday Hangover

Bottom Line: Prolonged stress, long travel and maybe just one too many fruitcakes can all contribute to the dreaded holiday hangover. Well, with the New Year comes a new opportunity to get healthier, lose those extra pounds, and overcome the holiday Fruitcakehangover. How we eat plays a huge role in our weight and our energy levels. When you have a low energy level, it’s difficult to get the motivation to stay active and exercise. However, when you give your body the proper nutrition, you can have more energy, lose more weight, and stay more active. So instead of focusing on the foods, you shouldn’t eat, let’s highlight a few foods and supplements that can help you stay active, energize, and get ready to shed those pounds.

Why it Matters: For healthy foods to give you an energy boost, it’s all about eating the right ones at the right time. Eating small meals and snacking throughout the day is a great way to keep your body fueled and your energy levels high.vegetables

• Here are a few high energy foods (without that sugar crash): blueberries, strawberries, salmon, lean meats, nuts, whole grains, vegetables

• Supplements such as fish oil and probiotics can help you reduce inflammation and keep your gut healthy and happy

exerciseNext Steps: Start by eating a few small meals per day and snacking every few hours in-between. This will help keep your energy up throughout the day. You’ll feel better, think better, and be more motivated to stick with your exercise routine. The New Year is a great time to improve your health, get a little extra motivation and even lose a few pounds in the process!

 

Science Source:
Harvard Health Publishing. 2017
Brain foods: the effects of nutrients on brain function. Nat Rev NeuroSci. 2008

How to Reduce Stress in the New Year

holiday stressBottom Line: Are you overwhelmed by stress? Well, you’re not alone. Studies show over 54% of people are concerned with the amount of stress in their daily life. Many of us carry this stress in our shoulders and neck. Muscle tension in our shoulders can contribute to headaches, neck and back pain. Chronic stress can lower your energy levels resulting in irritability, illness, and even depression. But, there is good news! A few simple changes to your daily routine can help you dramatically decrease your stress level, boost your energy, and ultimately live a healthier and happier life. Keep reading to learn how.

chiropractic adjustmentWhy it Matters: One of the best ways you can increase your energy levels and reduce stress is with motion! Our bodies are built to move. Improving spinal motion, or segmental motion is one the ways that chiropractic adjustments help you move and feel better. Research has shown that chiropractic adjustments can significantly reduce muscle tension in the shoulders, helping reduce pain, improve range of motion, and decrease stress!

“…cervical muscle tension was significantly reduced bilaterally after (an adjustment).”
“…we observed metabolic changes in the brain and skeletal muscles, as well as reductions in subjective pain, muscle tension… (after a chiropractic adjustment)”

Next Steps: If you know someone who gets sick around the holidays it is likely due to stress. Show them you care and share this research with them. These simple tips for reducing stress will help them have a happier and healthier holiday season!

 

Science Source:
Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy
Evidence-Based Complementary and Alternative Medicine, Volume 2017. Article ID 4345703
Central Motor Excitability Changes After Spinal Manipulation: A Transcranial Magnetic Stimulation Study
Journal of Manipulative and Physiological Therapeutics. Volume 25. Number 1. January 2002
Stress in America Survey. American Psychological Association. 2010

 

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