International Chiropractic Pediatric Association
If you’re looking to gear up for the cold and flu season without subjecting yourself or your family to the potential dangers of the flu vaccine, take heart: There are natural ways to boost your immune system and reduce your risk of getting sick. Here are a few to discuss with your doctor.
Vitamin C: A study of 715 people showed that flu symptoms were decreased by 85 percent when people took 6 grams of vitamin C as a one-time loading dose, then continuing with 1 gram three times a day, compared with people taking only the 3 grams daily. The message here is to take a lot of vitamin C the first day you feel symptoms or the first day people around you are getting sick, and then take 3 grams daily after that. Keep in mind that vitamin C can loosen stools, so be careful if you are predisposed to this.
Vitamin D: Vitamin D has exploded in research and popularity the past few years. Most of us are familiar with its bone-building properties, however new research suggests it improves the immune system as well. Have your doctor test your vitamin D levels before supplementing. Research suggests 2,000 IU daily is safe for most adults and children. Higher doses are safe and effective, but must be monitored by your doctor.
Elderberry: Elderberry (Sambucus) was researched in a group of 60 people and found to alleviate symptoms four days earlier compared with controls. Elderberry helps boosts the immune system and is great-tasting for kids. Start taking as soon as symptoms manifest.
Gingseng: Panax quinquefolium (ginseng) was studied in a large group of 323 patients as a preventive natural medicine. The group that took panax experienced 30 percent less colds compared with the placebo group (people who didn’t take ginseng), and average number of sick days were 11 compared with 16 in the non-treatment group.
Oscillococcinum: Last, but not least, the well-known oscillococcinum is a homeopathic flu treatment that is created new every year. Tough to pronounce, but effective; a Cochrane review of all oscillococcinum studies showed that it reduces the length of illness compared with placebo.
Talk to your doctor for more information about these and other natural ways to boost your immune system and ward off colds and the flu.
Five pounds, 10 pounds, 15 pounds or even more: How much weight do you gain in an average holiday season? This year, buck the trend with some simple planning. Take these suggestions to heart and enjoy the holiday season the healthy way.
| 1. | Family Fitness: What better way to counterbalance the extra calories you’re sure to consume this holiday season than with some calorie-burning, cardio-benefiting exercise that involves the entire family? Reminiscing with relatives is great, but why not bond with them and stay in shape at the same time with a game of touch football, a snowball fight or even a long walk around the neighborhood? |
| 2. | Portion Control: We’re not saying you can’t sample the vast array of cakes, pies and other holiday treats heaped on the table; we’re just saying don’t overdo it. Portion control is important all year, but it’s vital when faced with a daunting supply of high-carb and even higher-sugar foods. So indulge a little and feel good that you’ve indulged; but don’t overeat and end up spending the holidays immobile. |
| 3. | Holiday Helper: Whether you’re at home or away for the holidays, taking an active role in holiday preparation can be better than a trip to the gym; getting the house in order, preparing the food and cleaning up (hopefully with some help) afterward will burn plenty of calories. And remember, you can prepare your own entree or side dish and ensure you have at least one healthy item to eat. |
| 4. | Safety in Numbers: Keep in mind that when faced with the holiday season, you don’t have to face it alone. Whether it’s splitting up the holiday shopping with your spouse, recruiting a few family members to help cook a (semi) healthy holiday meal, or making a pact with your best friend to stick with your exercise program during the hustle and bustle, do it together and you’ll be more likely to get it done. |
Pay attention when people talk about sudden onset of bizarre and unusual ailments. When you hear people say things like, “I did not eat anything different yesterday and today my guts are going crazy” or “This is the type of situation I can usually handle, but for some reason I am not processing it well this time,” your ears should perk up.
The answer can be found in a little word with big implications: stress. Our bodies endure stress, which can be simply defined as anything that causes a reaction. There are three main areas in which we experience stress: physical, emotional and chemical. Stress involving any of these areas can affect us profoundly. Here are some of the common signs of stress, along with ways to reduce your stress burden. Talk to your doctor for more information.
Stress Signals
 |
Unusual fatigue: Stress weighs on you physically, emotionally and mentally. It wears you down and drains you. Can’t get out of bed in the morning? Stress may be what’s keeping you there. |
|
Sleeplessness: You may feel like sleeping for a day or two, but stress tends to keep you up at night, pondering how to pay that bill, meet that work deadline or heal that broken friendship. |
|
Impulsivity: If you find your eating habits changing suddenly, you may be turning to comfort foods to deal with stress. The same is true with impulse buying, particularly when it involves items you don’t really need. |
|
Anger/impatience: Stress can make you short-tempered and easily roused to anger, even if your demeanor is normally calm, quiet and reserved. |
|
Lack of concentration/forgetfulness: Stress usually occupies our mental time, so much so that we can have trouble remembering things or make more mistakes. Never forget your keys in the morning? When you’re stressed, you just might. |
|
Physical ailments: Back pain, neck pain and pain in general that doesn’t have a clear cause (e.g., an injury) is often related to stress. The same is true for colds and flu; stress can lower your immune system, increasing your risk of developing illness. |
Ways to Reduce Stress
|
Work it off: No, we don’t mean spending another five hours a day at the very location that may be a major source of stress; we do mean finding the time to exercise. Whether it’s an a quick trip to the gym, a peaceful run or a brisk walk with family or friends, exercise puts the focus somewhere else for a while. Biochemically, exercise has a big anti-stress benefit: It helps reduces levels of the stress hormone (cortisol) and increases your “feel-good” hormones, endorphins. |
|
Get away from it: This can be challenging, especially if your stress has reached near-obsession levels, but doing what you can to distract yourself can go a long way toward reducing stress. Schedule a vacation, visit old friends, take a long walk; whatever it takes to remove yourself from your stress environment. |
|
Smile about it: It’s much harder for stress to exist in a fun, laughter-filled environment, so put yourself in a position to smile when you’re under stress. Watch your favorite sit-com, get tickets to a comedy show, organize a fun night out with the family or friends. After all, laughter truly is the best natural medicine. |
|
Talk about it: When you’re stressed, your mind can be a continual stream of negative, overwhelming, stressed-out thoughts. Don’t keep it all to yourself; talk to your significant other, closest friend or even a trusted co-worker about what’s bothering you. Sometimes the best way to reduce your stress is to vent about it and get a neutral perspective, rather than staying in a bottled-up, stressed-out state. |
[Source: www.toyourhealth.com]
Harvard scientists have observed that the shortest-living Americans are Native American populations in South Dakota, living an average lifespan of 66.5 years, whereas the longest-living Americans are Asian-American women residing in Bergen County, N.J., who live to an average lifespan of 91.1 years. That’s a nearly 25-year difference! Just think about what you could do with 25 “extra” years, particularly if you could enjoy them with sound body and mind. Here’s what science says about the best ways to stay healthy, active and vital into your older years.
Dietary fibre, often referred to as “roughage,” is the edible portion of plant cell walls that is resistant to digestion, but is an extremely beneficial component of our diets. Fibres such as vegetables, fruits, nuts, and whole grains also have high amounts of vitamins and minerals necessary for healthy body function. And of course, a huge side benefit of eating foods rich in fibre is that they taste good!
Here’s an important reason to get the kids off to bed: Too little sleep can lead to a bad habit: overeating. According to a recent study published in the American Journal of Clinical Nutrition, reduced sleep time (less than six hours compared with more than eight) is associated with an increase in energy consumption – often in the form of snacks – without any increase in energy expenditure.
Well of course you do – after all, adults take anywhere from 17,000 to 30,000 breaths a day, on average, most of the time without even realizing they’re doing it.
Everyone knows about the dreaded C word, and far too many have direct experience with it in one way or another. A diagnosis of cancer alone can send shock waves through an entire family, office or even a community.
1. Mindset. When it comes to getting in shape, too many people dive into a strict exercise and diet program without the proper mindset. That’s why weight comes off, then comes back on, and why garages nationwide are littered with unused workout equipment. To lose weight permanently, you need to cultivate a don’t-fail attitude and remember that health is a lifelong pursuit, not just a quick fix.
2. Movement. The more you move, the more calories you burn – that’s a fact. The more calories you burn, the more weight you can potentially lose. Keep in mind that movement is really just that; you don’t have to run for an hour on the treadmill or swim 500 laps to burn calories (although that will definitely work). Movement can be as simple as a daily walk, gardening, or playing with your kids.
3. Muscle. Not enough people appreciate the science behind lean muscle and weight loss. The more lean muscle you have, the more it works for you. The premise is simple: Muscle tissue uses more calories than fat tissue because it has a higher metabolic rate. That means if you build lean muscle, it will elevate your metabolism and burn calories – even when you’re not working out. How great is that?
