Healthy ways to strengthen your immune system
Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
- Don't smoke.
- Eat a diet high in fruits and vegetables.
- Exercise regularly.
- Maintain a healthy weight.
- If you drink alcohol, drink only in moderation.
- Get adequate sleep.
- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
- Try to minimize stress.
- Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body
8 Science-Backed Reasons To Drink Some Coffee Every Day:
You wouldn't know it today, but coffee consumption was actually in decline not too long ago. Yes, during the '80s and early '90s, it was considered a bland, boring drink for older Americans, especially as soft drinks gained popularity among the younger set.
Thankfully, the specialty coffee culture changed all that. The origin and quality of the beans became paramount; roasting, freshness, fair trade, and organic became all the rage. Suddenly coffee was cool, and its popularity swept around the world, from Seattle to Shanghai.
If you're already a coffee lover, you don't need me to tell you that just the idea of coffee is magic. The good news is that your daily cup of joe also delivers more than just a rich, earthy aroma and a delicious pick-me-up — it boasts some intriguing health benefits as well.
Here's what some of the latest research from around the world can tell us about the benefits of coffee:
1. It's linked to a long life.
Researchers at the University of Athens Medical School sought to discover why people on the Greek island of Ikaria have such a high life expectancy compared to the rest of the world. Did the islanders' habit of sipping strong cups of Greek coffee help to keep such a high percentage of them going well into their 90s?
The researchers found that coffee was linked to enhanced blood vessel health, likely because coffee is loaded with antioxidants. Other research has also shown that the antioxidants in coffee inhibit inflammation and therefore could reduce the risk of health problems like heart disease.
Plus, a major Harvard study published in November concluded that higher consumption of coffee is associated with a lower rate of mortality overall.
Read more here
Give Your Immune System A Boost With These 3 Herbs & Spices
Herbs and spices have been used for thousands of years to support health, and now science is starting to catch up with traditional wisdom. Cooking with fresh or dried herbs and lots of spices is one simple way to boost your defenses as the seasons begin to change. After all, the best defense is a good offense! Here are three spices to keep in your kitchen.
1. Turmeric
Turmeric is a pungent, bright yellow powder, it’s also a powerful antioxidant and anti-inflammatory. It's been shown to be antimicrobial, antifungal and play a role in inhibiting the proliferation of cancer cells.
Turmeric is best absorbed when paired with a fat, which makes it perfect to cook with. You can also add turmeric to your smoothie with a scoop of coconut oil.
2. Cayenne
Cayenne packs a nice kick and most of us use it to add a bit of heat to dishes. That kick also carries some great health benefits and cayenne is known to be anti-inflammatory, metabolism booster and cancer fighter.
Research suggests that the capsiates (or non-spicy substances) found in many pepper varieties target a variety of pathways involved in cancer development and inflammation.
3. Oregano
Commonly associated with Italian dishes, oregano is a fragrant herb that's been shown to have exceptionally high antioxidant content.
Research suggests that adding a mixture of herbs, including oregano, to meat can reduce the formation of oxidative stress markers that naturally occur with cooking. This is important because those markers are known to play a role in the formation of carcinogenic and atherogenic forming compounds.
Cooking liberally with herbs and spices will improve the taste and depth of your dishes while adding considerable health benefits to each meal.
Photo Credit: Shutterstock Article: mbg(mindbodygreen)
Keys to Recognizing a Stroke:
- Reviewed by James Beckerman, MD, FACC (WebMd feature)
Strokes can happen to anyone at any time, regardless of sex or age. Each year, nearly 800,000 people in the U.S. have a stroke, and 130,000 die from one. Of those who survive, more than two-thirds will have some disability. Recognizingstroke symptoms is key to preventing a needless death.
“Many patients who have a stroke develop droopiness on one side of the face. And they get weakness in the arm, so in many cases their arm falls to the side and they can’t lift it. If you ask them to smile, it’s not symmetrical,” says Holli A. DeVon, PhD, RN, an associate professor in the College of Nursing at the University of Illinois at Chicago.
In general, the best way to tell if someone is having a stroke is to use the acronym FAST, which stands for face drooping, arm weakness, speech difficulty, and time to call 911.
If you think someone is having a stroke, ask them to smile, raise an arm, and speak a short sentence. If you see any of these signs, it's time to call 911.
Other common stroke symptoms can include the sudden onset of:
- Numbness of the face, arm, or leg
- Confusion, trouble speaking or understanding
- Vision trouble in one or both eyes
- Trouble walking, dizziness, loss of balance or coordination
- Severe headache with no known cause
When It Isn't Obvious
Knowing when a stroke has occurred can be tricky. The classic image of stroke is not being able to move on one side, or to speak. But because some strokes are less severe than others, you might feel only minor weakness in an arm or leg if you’ve had one.
There are two types of stroke; the symptoms are the same:
- ischemic, when a blood clot blocks an artery that carries blood from the heart to the body
- hemorrhagic, when a vessel breaks and stops blood flow to the brain
As you age, the risk for a mini-stroke -- known as a transient ischemic attack, or TIA -- rises. The symptoms of TIA mimic those of an actual stroke but go away within about 24 hours.
The likelihood that a full ischemic stroke will follow a TIA is strong -- up to 40 percent of people who have a TIA go on to have a stroke. And it doesn’t take long -- 5% of people who have TIA have a stroke within 2-3 days; 10% to 15% have one within 3 months.
Timing Is Key
Getting treatment fast is crucial. "The time component [is] similar to a heart attack," DeVon says. "You should get to the hospital as fast as possible, because there are treatments that can, in some cases, reverse the damage.”
That's thanks to a clot-busting medication -- tissue plasmogen activator, or tPa -- that can dissolve the blockages that cause ischemic strokes. But there's a catch. The medicine has to be given within 3 to 4 hours of the onset of stroke symptoms for best results. There are other medications to thin blood and prevent clotting even if the 3-hour window has passed, or if a patient can't take tPA.
Surgery to repair the broken vessel is the go-to treatment for hemorrhagic stroke.
The good news is that 80% of strokes are preventable. And since half of strokes result from high blood pressure, you can take steps to keep it in check -- quit smoking, exercise, lose weight, and take medications your doctor prescribes.
Top 12 Disease-Fighting Foods:
The most harmful and deadly diseases plaguing America today are caused by food -- cheap, low-quality processed foods high in sugar, fat, salt, genetically modified ingredients -- and pesticides. But when you reach for whole, nutrient-dense, organic foods, you get a food-remedy tool kit that not only will ward off cancer and heart disease, but also colds, flu, allergies, and a host of other ailments that plague us every day.
With so many great healing foods out there, it's hard to choose just 12, but if you stock your kitchen with a plentiful supply of these staples, recommended in The Green Pharmacy Guide to Healing Foods by James A. Duke, PhD, you'll ward off everything from cancer and colds to arthritis and menopause.
DISEASE-FIGHTING FOODS
| Beans |
Beans are the cheapest healthy food you can buy, and their high isoflavone content wards off heart disease, improves bone and prostate health, and eases some symptoms of menopause. Being low in fat and high in protein, beans are easy swaps for red meat, so add them to soups, stews, dips, and even pasta sauces (pureed white beans can be used as a substitute for high-fat Alfredo sauces). Nutrient-wise, it doesn't make much difference if you use dried or canned, though canned beans can contain high levels of salt and often come packaged in cans lined with harmful bisphenol A. We like Eden Organics canned beans, which contain very little added salt and are packaged in BPA-free cans.
DISEASE-FIGHTING FOODS
| Garlic and Onions |
Members of the same plant family, garlic and onions do so many things for your heart and immune system, it's hard to list them all. Garlic's 70 active phytochemicals may decrease high blood pressure by as much as 30 points, and it lowers rates of ovarian, colorectal, and other cancers, according to the American Journal of Clinical Nutrition.
Onions are the single best source of quercitin, a flavonoid shown to keep your blood healthy
and prevent clots. Both are must-haves for natural allergy prevention. To boost garlic's health effects, be sure to crush the cloves and let them stand for up to 30 minutes before heating them. Most of an onion's nutrition is in the skins, so Duke suggests putting the skins in a mesh bag and allowing them to steep in soups or sauces.
and prevent clots. Both are must-haves for natural allergy prevention. To boost garlic's health effects, be sure to crush the cloves and let them stand for up to 30 minutes before heating them. Most of an onion's nutrition is in the skins, so Duke suggests putting the skins in a mesh bag and allowing them to steep in soups or sauces.
DISEASE-FIGHTING FOODS
| Caffeinators |
Addicted to coffee? In love with chocolate? That's good. Caffeinated foods, including coffee, chocolate, and tea, have high levels of polyphenols, dubbed "super" antioxidants for their ability to fight everything from cancer to depression.
A Harvard University study even found that drinking five cups of coffee daily cuts the risk of developing diabetes in half. That much coffee could give you the jitters, though, so most experts recommend limiting intake to two cups a day, or switching to decaf.
Whether you prefer tea or coffee, studies seem to suggest that decaf versions contain just as many antioxidants as the regular stuff. And, of course, dark chocolate is better than sugary milk chocolate or white; check out our organic chocolate taste test results for the best organic, Fair Trade brands.
DISEASE-FIGHTING FOODS
| Celery |
Next time you need a crunchy afternoon snack, reach for the celery, not the carrot sticks. Rich in minerals, vitamin C, and phenolic acids, it wards off cancer, cold and flu, and allergies. Compounds called phthalides make it a good cholesterol-lowering food remedy, too.
The more the better, most research suggests. Duke says to eat at least four stalks a day. Because its flavor is relatively mild, you can dress it up with peanut butter or use it in place of chips or crackers for your favorite dip.
Celery is also one of the rare veggies that don't lose nutritional value when cooked, so add lots of it to stocks, soups, and casseroles. Use the leaves, as well, because they're rich in calcium and more vitamin C.
DISEASE-FIGHTING FOODS
| Cinnamon |
Cinnamon's most notable and studied benefit to the immune system has been its ability to lower blood sugar.
A U.S. Department of Agriculture study found that the Christmas-y spice could lower blood sugar by 13 to 23 percent. The author of that study suspected that had to do with cinnamon's antioxidants, which activate insulin receptors in your cells.
A German study showed that it could suppress Escherichia coli (E. coli) bacteria, the cause of most urinary tract infections, and Candida albicans, the fungus responsible for vaginal yeast infections.
Duke adds that friends of his have successfully quit smoking by sucking on cinnamon sticks whenever they had the urge to smoke. Add a teaspoon to your morning oatmeal or to a glass of organic apple cider.
DISEASE-FIGHTING FOODS
| Citrus Fruits |
The stars of the fall and winter fruit season, citrus fruits contain close to 200 cancer-fighting compounds, cholesterol-lowering fiber, and inflammation-lowering flavonoids.
An Australian review of 48 studies on diet and cancer found that consuming a daily serving of citrus fruit may cut your risk of mouth, throat, and stomach cancer by up to one half. Grapefruits are also high in lycopene, a cancer-fighter usually found in tomatoes, which are out of season when grapefruit is at its peak.
To get the most benefit, eat your fruit whole, not in the form of juices, so you also get all the valuable fiber. Many of the healthy compounds hide in the rinds, too, so use citrus marmalades, which contain bits of the rinds, and use the zests of oranges, tangerines, and lemons in your cooking.
DISEASE-FIGHTING FOODS
| Ginger |
Though widely used as an effective antidote to queasiness, it can also keep cholesterol levels under control, lower blood pressure, and help ease the inflammation associated with arthritis. Researchers have also found that ginger helps kill the influenza virus, plus it helps the immune system fight infection.
A study at the Miami Veterans Affairs Medical Center and the University of Miami found that ginger extract significantly reduced pain related to osteoarthritis of the knee.
About an ounce a day will bring benefits, Duke says. Using it in stir-fry dishes or meat marinades will give you enough to help. You can also grate gingerroot and steep it in hot boiling water to make an herbal tea.
DISEASE-FIGHTING FOODS
| Mints |
Forget the mints your associate with gum or mouthwash. There are actually hundreds of plants in the mint family that you may have never realized were technically classified as mints, including basil, rosemary, thyme, oregano, lavender, sage, and lemon balm.
When used in teas, these herbs can soothe an upset stomach, but emerging research suggests that their individual compounds can prevent the breakdown of acetylcholine, a neurotransmitter that helps keep your memory sharp.
DISEASE-FIGHTING FOODS
| Peppers |
Whether hot and spicy or sweet and crunchy, there are enough peppers out there to suit anyone's taste, and they're all equally healthy for you. Spicy chile peppers have high levels of capsaicin, which interferes with your mind's pain receptors, and therefore act as natural painkillers. Capsaicin, which gives peppers their heat, has also been found to aid in weight loss by keeping your metabolism in check.
Sweet peppers have a similar compound called dihydrocapsiate that comes without the spicy kick of capsaicin but with the same effects on pain and weight loss. They also contain loads of vitamin C and beta-carotene. Toss a few spicy peppers into your next batch of tacos or Asian stir-fry; bell peppers retain most of their vitamins when eaten raw.
DISEASE-FIGHTING FOODS
| Pomegranates |
Pomegranates have been used for centuries in the Middle East, Iran, and India as a folk remedy, Duke writes, and for good reason. They're a good source of potassium, vitamin C and antioxidants that ward off cancer.
They could also help fight Alzheimer's disease. Loma Linda University researchers discovered that mice that consumed pomegranate juice experienced 50 percent less brain degeneration than animals that drank sugar-water.
A final benefit? Pace University researchers found that pomegranate juice can kill the S. mutans bacteria, one of the main causes of cavities. Pomegranate juice is a good way to get the most out of these sometimes-messy fruits, as manufacturers use the entire fruit, as opposed to just the edible seeds.
DISEASE-FIGHTING FOODS
| Turmeric |
A relative of ginger, turmeric is the spice that gives curries their vivid golden hue and yellow mustard its bright color. For thousands of years, people in India have considered turmeric a healing herb. Studies show that it protects the stomach, helping to prevent ulcers, and it aids in the digestion of fats. The spice may also fight Alzheimer's disease. Researchers have found that elderly villagers in India appear to have the world's lowest rate of the disease, possibly because of the anti-inflammatory compound curcumin in turmeric.
Incorporate turmeric onto your chicken, turkey, rice, or vegetables to get used to the different taste. Duke suggests sprinkling it on cauliflower, broccoli, brussels sprouts, and kale.
DISEASE-FIGHTING FOODS
| Walnuts |
Few foods are better for your brain than walnuts. They're a great source of serotonin, a neurotransmitter that curbs your appetite, as well as vitamin E, magnesium, folate, protein, and fiber. Walnuts boast more heart-healthy omega-3 fats than salmon, making them a good antidote to seasonal depression.
This wonder nut is also packed with anti-inflammatory polyphenols. Many of the compounds in walnuts, such as vitamin B5 and folic acid, can be destroyed by heat, so it's best to eat them raw. If you find them too bitter to eat whole, use them in place of pine nuts in your pesto or grind them up and sprinkle them over cooked vegetables.
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Eat for your health:
Health Tip of the Day: EAT for your health! - It's true....You can eat your way to better health. What you put in your mouth every single day, has a direct effect on how you feel and how your body functions. A healthy diet - on
e that emphasizes vegetables, fruits and whole grains - may lower your risk of developing many diseases.
If you're thinking that a healthy diet means eating bland and boring foods, think again. It means enjoying great nutrition as well as great taste.
Eating better doesn't need to be complicated. The goal is to eat foods that not only taste good, but are good for you. Eat for your health....and as the old saying goes "Eat to live, not live to eat" - To Your Health!
If you're thinking that a healthy diet means eating bland and boring foods, think again. It means enjoying great nutrition as well as great taste.
Eating better doesn't need to be complicated. The goal is to eat foods that not only taste good, but are good for you. Eat for your health....and as the old saying goes "Eat to live, not live to eat" - To Your Health!
Health Tip of the Day: EXERCISE
Exercise is the wonder formula that will prevent illness and disease, help you lose weight, fight stress and put you in a better mood. It can also slow the aging process and make you feel younger. It doesn'
t cost a penny and you can take it several times a day or just once a day and still see results. That's right.....Good old-fashioned Exercise!
7 Benefits of Exercise:
1. Strengthens your cardiovascular and respiratory systems
2. Keeps bones and muscles strong
3. Helps manage weight
4. Prevents and manages diabetes
5. Eases stress, depression and pain
6. Reduces your risk of certain cancers
7. Helps you sleep better
Get Moving......To Your Health: EXERCISE!
7 Benefits of Exercise:
1. Strengthens your cardiovascular and respiratory systems
2. Keeps bones and muscles strong
3. Helps manage weight
4. Prevents and manages diabetes
5. Eases stress, depression and pain
6. Reduces your risk of certain cancers
7. Helps you sleep better
Get Moving......To Your Health: EXERCISE!
Health Tip of the Day: Focus on strengthening your immune system. The primary role of the immune system is to fight disease that tries to invade the body. This highly evolved system has all the properties to defeat disease and keep us healthy. All we have to do is provide it with the appropriate tools to do its job: Good nutrition, food supplements, stress reducers and exercise. Take Charge of your health....a weak immune system can't defend you when it's under attack.....do your part to keep it fueled and strong!
West Nile Virus: Who's at Risk?
As Cases Climb, Experts Answer the West Nile Virus Questions Everyone Asks
Aug. 22, 2012 -- The West Nile virus outbreak is spreading, threatening to make this the worst year ever in the U.S., with 47 deaths now reported, according to the latest statistics from the CDC.
The mosquito-borne virus is circulating in 47 states.
15 Cancer Symptoms Men Ignore: Experts say that men could benefit greatly by being alert to certain cancer symptoms that require a trip to the doctor’s office sooner rather than later. But when it comes to scheduling doctor visits, men are notorious foot-draggers. In fact, some men, would never go to the doctor if it weren't for the women in their life. Full article: http://www.webmd.com/cancer/features/15-cancer-symptoms-men-ignore?src=RSS_PUBLIC
Even Mild Anxiety May Shorten a Person's Life
By Brenda Goodman, MA
WebMD Health NewsJuly 31, 2012 -- Psychological distress, even at relatively low levels, is linked to an increased risk of death, a large new study shows.
Distress is a measure of psychological health that takes into accountsymptoms of anxiety or depression.
The study found that people frayed by even slight distress, meaning they sometimes stayed awake at night worrying or had trouble concentrating on tasks, for example, were about 20% more likely to die over a 10-year period compared to people who reported no such symptoms.
That was true even after researchers adjusted their results to account for unhealthy behaviors that often accompany anxiety and depression, like smoking and excessive drinking. They also accounted for things like exercise, weight, anddiabetes. SeeFull Article:
http://www.webmd.com/mental-health/news/20120731/mild-anxiety-may-shorten-persons-life?src=RSS_PUBLIC_________________
6/18/12 - Exercises to control your cholesterol: http://www.webmd.com/cholesterol-management/features/exercises-to-control-your-cholesterol
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A visual guide to heart disease, slideshow: http://www.webmd.com/heart-disease/ss/slideshow-visual-guide-to-heart-disease
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Why Coffee May Reduce Diabetes Risk
Chinese Researchers Zero in on Coffee Substances That May Explain the Benefit
Reviewed by Brunilda Nazario, MD
Jan. 13, 2012 -- Coffee drinking has been linked with a reduced risk ofdiabetes, and now Chinese researchers think they may know why.
Three compounds found in coffee seem to block the toxic accumulation of a protein linked with an increased risk of type 2 diabetes. Continue reading full story here: http://diabetes.webmd.com/news/20120113/why-coffee-may-reduce-diabetes-risk?src=RSS_PUBLIC
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A Good Reason to Be Nuts About Walnuts
Walnuts Pack a More Potent Heart-Health Punch Than Other Nuts
Reviewed by Laura J. Martin, MD
Jan 5, 2012 -- Sprinkle some walnuts on your salad this evening. Yourheart will thank you.
When it comes to heart health benefits, roasted and raw walnuts rule the roost, a new study shows.
Researchers from the University of Scranton in Scranton, Pa., compared the amount of powerful antioxidants called polyphenols in nine types of roasted and raw nuts and two types of peanut butter. They also tested just how effective the antioxidants in the nuts are in regard to heart health using lab analysis. - Full story: http://www.webmd.com/diet/news/20120105/good-reason-to-be-nuts-about-walnuts?src=RSS_PUBLIC
15 Cancer symptoms women ignore:
Women tend to be more vigilant than men about getting recommended health checkups and cancer screenings, according to studies and experts.
They're generally more willing, as well, to get potentially worrisome symptoms checked out, says Mary Daly, MD, oncologist and head of the department of clinical genetics at Fox Chase Cancer Center in Philadelphia.
But not always. Younger women, for instance, tend to ignore symptoms that could point to cancer. "They have this notion that cancer is a problem of older people," Daly tells WebMD. And they're often right, but plenty of young people get cancer, too. http://www.webmd.com/cancer/features/15-cancer-symptoms-women-ignore?src=RSS_PUBLIC Night shift work may raise diabetes risk
(Health.com) -- Women whose jobs require them to rotate through day and night shifts may be increasing their diabetes risk, especially if they maintain that schedule over a long period of time, a new study of nurses suggests. - Read full article: http://www.cnn.com/2011/12/06/health/night-shifts-diabetes-link/index.html?hpt=he_c1
Cancer fighting foods: http://www.webmd.com/cancer/ss/slideshow-cancer-fighting-foods
Cancer fighting foods: http://www.webmd.com/cancer/ss/slideshow-cancer-fighting-foods
10/11/11 Health Tip of the day:
Make sure your chair and desk are the right height for you. Your legs should be bent at a 90-degree angle with your feet flat on the floor. If your desk is too high for your chair, look for an inclined foot rest. Choose a chair with a good supportive back and arm rests that prop your arms when you type.
The X Factor: Why Women May Be Healthier Than Men
The Reason Women Live Longer May Lie in Their Second X Chromosome
Reviewed by Laura J. Martin, MD
Sept. 28, 2011 -- “X” may really mark the spot when it comes to why women live about five to 10 years longer than men and are less likely to develop certain diseases.
Specifically, it's the X chromosome and the microRNA -- or tiny strains of ribonucleic acid -- that it contains. Men have one X chromosome and one Y chromosome, and women have two X’s. Their microRNA tells our genes what to do or not to do.
Robert G. Lahita MD, PhD,explains it like this: “How does a daffodil know to bloom in the spring? The microRNAs are in the chromosome for blooming and are temperature sensitive so as soon as the temperature gets to be in a certain range, the gene goes into effect largely because the microRNA tells it to,” he says. He is the chairman of the department of medicine at Newark Beth Israel Medical Center in New Jersey. “Voila, we have a bloom.”
Researchers from Ghent, Belgium, mapped out all of the microRNA found on the X chromosome in both humans and mice. They were able to highlight the microRNA that plays a role in our immune system’s ability to ward off infections and cancer. Much of this microRNA is found on the X chromosome, which shows that the genetic deck may be stacked in women’s favor.
The new study appears in BioEssays.
This research is still in its infancy, says study researcher Iris Pinheiro of the Flanders Institute for Biotechnology in Ghent. “The future will tell whether X-located microRNAs are indeed contributing to gender differences in what concerns to immune response and cancer onset. But I have no doubt that this is so.”
Are Our Genes Our Destiny?
Is it all about the X? “I would not say that all is in the 'X,' but as a geneticist I would say that a lot is in the genes,” Pinheiro says. “At the end of the day we are a product of our genome, and in many cases we cannot escape detrimental mutations which cause certain diseases, even if we have a healthy lifestyle.
“We can shape their consequences, and we can postpone or dribble the symptoms,” she says in an email. “It is still important to maintain a healthy lifestyle. We don’t want to accelerate the process or end up with diseases for which we were not even predisposed to in the first place.”
“Women do live longer and may have fewer problems with certain infections diseases than men,” says David Pisetsky, MD, chief of rheumatology at Duke University Medical Center in Durham, N.C.
Some of the why may lie in the Y (chromosome), he says. “Women have two X and men only wind up with one,” he says. The genetic makeup of women is different from men because they have a backup X chromosome. “Maybe males get in trouble because they just have one X and no backup.”
One theory is that some genes on the X chromosome may be silenced or inactivated. This leaves men at a disadvantage because they only have one X. Pisetsky says that the extra X may be a buffer from what is defective or silenced on a single X chromosome.
Women may live longer and be less likely to develop some diseases, but they are at much higher risk for autoimmune diseases such as lupus and rheumatoid arthritis.
“It is a trade-off,” Pisetsky says.
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