Improve Your White Blood Cells Naturally

White blood cell||How to  improve white blood cells naturally

Do you ever find yourself with a fever during a bout with a cold or flu? a A fever often happens because your white blood cells are trying to fight infectious microbes. The fever is your body’s natural response to infection. 

What are white blood cells, what do they do for you, and how can you improve your white blood cells naturally?

White blood cells protect your body from infection and keep your immune system strong. One of the best ways to stay healthy and cold-free is by eating a variety of immune-boosting foods and leading a healthy lifestyle. 

Here are 10 ways to improve white blood cells naturally:

  1. Zinc 
  2. Probiotics
  3. Vitamin E 
  4. Vitamin C 
  5. Garlic 
  6. Folate
  7. Omega-3 fatty acids
  8. Green tea 
  9. Ginger 
  10. Selenium 

Now and then you go to the doctors and have your blood taken for a check-up. Most likely they are checking your white blood cell counts, liver, cholesterol, thyroid, and kidney functions. An increase or decrease in these blood counts may show something as simple as an infection, or something that needs further investigation. 

What happens when your white blood cells come back too low? Can you improve your white blood cells naturally? With an increase of people wanting to take a more natural approach to their health, it is logical that we start at the basics: our blood.

What Are White Blood Cells

Your blood is made up of white blood cells, red blood cells, plasma, and platelets. White blood cells account for about 1% of your blood but they have an enormous impact. White blood cells (WBCs) are also known as leukocytes or white corpuscles. They protect your body against illness and disease. 

Red blood cells and most white blood cells are made in your bone marrow, the soft fatty tissue in your bone cavities. They are then stored in your blood and lymph tissues. Some white blood cells only survive for one to three days, so your bone marrow is constantly producing them.  

Think of white blood cells as your immunity cells who are constantly at war. They move within your bloodstream and work with your immune system to fight infections, bacteria, and any other foreign invaders that could affect your health. 

sick woman sitting on the couch under a blanket|how to improve white blood cells

Whenever your body is in distress or under attack from infection, your white blood cells rush in to defend your health. They help to destroy harmful substances and prevent illness. 

There are different types of white blood cells that all serve a slightly different purpose. 

Some types of white blood cells are:

  • Eosinophils – they help with allergic responses as well as attack and kill parasites and cancer cells.  
  • Basophils – produce histamine during an allergic reaction 
  • Neutrophils – fight infection by killing and digesting bacteria and fungi 
  • Monocytes – help to break down bacteria 

What Causes White Blood Cells to Be Low?

If your white blood cell count is slightly low, it may be a result of fatigue and stress. Typically, your body will resolve this on its own after some much-needed rest and nutrition. Your doctor may repeat a blood test just to be sure though.

When white blood cell count is too low it can no longer fight infection. This can result in a condition known as leukopenia. There are different types of leukopenia depending on which type of white blood cell you’re low in. For example, if your blood is low in neutrophils, the type of leukopenia is known as neutropenia. Neutrophils are the white blood cells that protect you from bacteria and fungal infections.   

Other conditions may produce a low white blood cell count. You may be on some medications or radiation therapy that can lower your amount of white blood cells. Your doctor will be monitoring you in those instances already.

A drastic result in low white blood count can be related to additional diseases such as cancer, liver disease, lupus, autoimmune disorders, HIV, lupus, and additional infections within your body. 

Not every low white blood cell count is related to these diseases; however, diseases are not to be excluded, and depending on the low range of your results, doctors will lead you in the right direction. 

A drop in white blood cell count can also be as a result of the following:

  • Viral infections 
  • Alcohol abuse 
  • Poor nutrition 
  • Medications like antibiotics
  • Autoimmune disorders
  • Congenital diseases

When you have a low white blood cell count, you may notice signs of infection like a high fever, chills, and sweating. If your white blood cell is low due to infection, you may also notice a sore throat, cough, and shortness of breath. 

How Can I Improve My White Blood Cells Naturally?

There are a few natural ways to boost your white blood cells such as:

  • If you are overweight, losing a few pounds can help increase your immunity. 
  • Drinking water is proven to increase immunity by flushing out toxins. 
  • Decreasing sugars and unhealthy fats also can boost your immune system by keeping those white blood cells healthy. 
  • Sleep is another key factor to increase your white blood cells naturally. So, find your Zen, reduce your stress, and get enough zzzzs.

Related:  Sleep Like a Baby! How to Consistently Get Better Sleep

Top Ten Ways to Improve White Blood Cells

  1. Zinc

This mineral is a key ingredient in producing white blood cells that release antibodies that fight infection. Zinc has been linked to slow cancer growth.

Related: Zinc Deficiency Risks and Causes

2. Probiotics  

Your gut plays an important role in hosting a large portion of your immune system, maintaining a healthy balance of good and bad bacteria in your gut. Probiotics populate your gut and helps get rid of harmful bacteria, giving your immune system an increased capacity to fight pathogens. Healthy gut flora helps your body to maintain healthy responses to allergens. A healthy and balanced population of good and bad bacteria in your gut is essential in fighting off infections.

Related: The Gut-Brain Connection: How Gut Health Affects Your Mood

nuts and seeds in wooden spoons|vitamin e to improve white blood cells

3. Vitamin E

Vitamin E is a powerful antioxidant. Vitamin E helps the body to fight off infection and widens blood vessels. This helps to stop clots forming in blood vessels. Foods rich in vitamin E include nuts, seeds, spinach, and broccoli. 

4. Vitamin C

It’s pretty common for people to turn to vitamin C after they’ve been hit with a cold or flu. This vitamin has been shown to increase interferon (a protein) which protects your blood cells from viruses. By improving your immune system, your body produces more white blood cells that respond swiftly to fight infection.

Your body doesn’t produce or store vitamin C so it’s important to get your recommended daily intake from your diet. Some foods high in vitamin C include grapefruit, oranges, lemons, and kiwi. 

fresh garlic in a wooden bowl||improve our white blood cells with garlic|immune system

5. Garlic

Studies have shown that garlic stimulates immune cells, helps white blood cells fight off infection, increases white blood cell counts, and acts as an antioxidant.

Garlic can benefit much more than your white blood cell counts. According to the National Center for Complementary and Integrated Health, garlic may help to lower blood pressure as well as slow down the hardening of arteries. Garlic not only adds a delicious taste to any meal but is packed with immune-boosting and anti-inflammatory properties.

6. Folate

Folate (vitamin B-9) is required for the production of white blood cells. Foods enriched with folate are dark leafy vegetables, avocado, beans, nuts, and fruits.

Related: 15 Foods High in Folate

7. Omega-3 Fatty Acids

Omega-3 fatty acids improve your immune system by increasing phagocytes. These are the white blood cells that literally eat up bacteria. Essential fatty acids protect the body from damage that occurs if the body over-react to an infection. One study found that when children were given just a half a teaspoon of flax oil each day, they experienced fewer colds and other respiratory infections. 

8. Green Tea

green tea to help boost white blood cells and immune system

Green tea is packed with antioxidants, flavonoids, and catechins. Green tea has a high level of catechins. In particular, it contains epigallocatechin gallate or EGCG. It’s thought that EGCG is responsible for most of green tea’s health benefits. 

One study found that catechins may kill influenza viruses. Green tea is rich in these powerful catechins. EGCG has been found to be very effective at managing multiple aspects of immunity. This makes green tea a potentially powerful immune-boosting tool.  

  1. Ginger 

Ginger is known for its immune-boosting and anti-inflammatory effects. It increases blood flow and may help to reduce inflammation which can be especially useful for sore throat and other inflammatory diseases. Ginger is also antibacterial and can help support the immune system. 

Related:  Ginger: A Spice for Health! 

10. Selenium 

brazil nuts with selenium to improve white blood cells

Selenium is an essential trace element which means you only need a little bit of it in your diet. Selenium has been found to have a positive effect on the production of white cells, in particular, neutrophils and lymphocytes. This trace element also plays a number of vital roles involving the immune system. Brazil nuts are a great source of selenium.

By keeping your immune system strong, you are providing your body with extra strength to help keep your body healthy as it works together with your white blood cells to protect you from germs, bacteria, and viruses. Depending on the reason for your decrease in white blood cells, you may require the aid of medical intervention.

It is important to recognize that not everything is powered by our diet and exercise regimes. Staying healthy and eating a healthy diet to improve your immunity can only help keep those white blood cells strong and healthy. It is just as important to maintain your health by reducing stress, getting enough consistent sleep and getting regular physical checkups.

By incorporating immune-boosting foods into your diet, you give your body the best chance to function at optimum levels and fight off infection. Your white blood cells rush to your defense at the first sign of an infection, helping you to stay as healthy as possible. Although your cell count can drop through reasons out of your control, eating a varied diet full of whole foods, fruit, and vegetables, can help to improve your white blood cells naturally. 

Be Sure To Check Out These Related Articles on What Foods Help You Be At Your Best:

Remember, your health and well-being are 80% nutrition. Make sure any mental or physical symptoms you feel aren’t because of your daily #food or beverage choices.

Best Food Sources and Vitamins for Diabetics

Sugar (sucrose) is a highly addictive drug, aggressively marketed to you. Government has used billions of your tax dollars to fund study after study to find out what causes diabetes, depression, heart disease, ADD, ADHA, obesity, Alzheimer’s, some cancers, and inflammation in the body and brain.

The common link was the highly addictive drug, SUGAR.

It’s not the kind in fruits and vegetables. It’s refined sugars in practically everything else. Did the government or any government agency care about your health and ban refined sugars in foods and beverages and the advertisement and selling of it, especially to children? Did they ban the sale of it in schools? Workplaces?

No. They funded pharmaceutical Research & Development (R&D) to treat Diabetes.

Chocolate brands paid physicians and bogus non-profit agencies to state, “There is no evidence that sugar…”

And they bought more advertisement on TV and sent out press releases which medical correspondents rip and read saying, “New (bogus) study says chocolate is good for you…” Most holidays sell you more of this drug.

Then, the following buzz words are used to downplay anyone with a high IQ who knows the truth:

“Experts” (paid-for flacks) will use words like:

Stigma

Stigmatize

Anti-(whatever)

Hesitancy

OK in Moderation (if it’s highly-addictive, there is no such thing)

Those words are used anytime an unhealthy food brand, for profit disguised as non-profit agency or government are on a mission to create more customers for the pharmaceutical industry, who gives money to politicians, and currently have the most lobbyists in D.C.

Anyone profiting from you getting or being sick wants you to get or stay that way.

Here’s an example of gaslighting you. They want people sick, so if you are obese and probably diabetic or pre-diabetic, instead of saving you from potential foot amputations, blindness, disability, pain, premature death all the negative things that comes with diabetes, it is called and showcased as, “Body Positivity.” That way you take pride of your addiction and stay in your state of denial.

The Government does not care about your Health or you. They will legalize anything, as long as they can profit it. They will allow anything that harms or kills you to remain if they profit it. The tide only turns when people wake up. Here’s another tip.

Whenever you see the words “racism, racist, sexist, hate crimes, protests” “homophobic” “gender” it’s to make you fight with each other instead of looking at how they studied, knew and allow what harms or kills you anyway. The studies funded with your tax dollars are used against you. The Government even funded studies on what Isolation does to people, especially the elderly. They found it causes depression, exacerbates any underlying condition and causes premature death.

What did they do with those results? They isolated the elderly.

The people asking YOU to follow the science have not followed it themselves. They have followed the money.

They’re going after HEALTHY PEOPLE now too. There is zero, zero reason for any sugar to be in vitamins. They placed it in our vitamins. Then, they made sugar dummies to appeal to kids.

Selling what they know is a highly addictive drug, known to cause diabetes, obesity, heart disease, etc. is abhorrent. Two of those gummy vitamins daily add up to the same sugar in a candy bar for kids.

Make no mistake. They are attempting to make healthy people unhealthy and get to them younger and younger. Whenever a billion dollar study is funded it’s not to help you –it’s to help fund a treatment you never needed in the first place.

We already know the cause. Get rid of the cause, instead of popping a pill.

That pill will cause more long-term inflammation inside of you, and not get rid of the initial inflammation. By now, pharmaceutical companies are also aware the long-term effects will happen down the line, and you won’t think to connect it to your current health issues or premature death. It will also have the lovely side effect of suicide or whatever else is on the mile long, microscopic or read too fast in a TV ad warning label.

Media has led you to believe telling people the truth about health prevents people from getting help. HELP is removing the cause of your mental or physical ailments.

Depressed? Remove sugar. Anxious or unable to sleep? Remove caffeine. You can find articles on How To Detox from Sugar or How To Detox from Caffeine.

Oversimplification?

Ha. Giving everyone with different bodies and genes the same pill is what is “OVERSIMPLIFICATION.”

Those pills are highly addictive too. Once you’re addicted to sugar you’ve let them know you’ll be addicted to whatever they sell you –more $ for them.

There is a proliferation of fake health websites, fake blue check mark reporters and fake fact-checkers out there, who are pushing that there is misinformation out there and THEY are the misinformation.

When you purchase vitamins look for ones without sugar. Bring a magnifying glass to check labels.

BY MANEERA SAXENA BEHL

Eating a varied diet rich in natural sources of vitamins is a good idea for diabetics. Nutritional support is critical for diabetics because diabetes  tends to drain nutrients. 

When levels of glucose are high in the blood, the body tries to ‘wash’ the excess sugar out.

This is why diabetics need to use the washroom frequently. Unfortunately, diabetics also lose nutrients via their urine. Research studies show that diabetics are repeatedly found to be deficient in important water-soluble vitamins and minerals.

What’s more, the loss of these vitamins worsens the body’s ability to manage blood sugar, creating a vicious cycle.  

Combining a healthy diabetes nutrition plan and a daily exercise routine with the best vitamin supplements for diabetics goes a long way in achieving stable blood sugar levels.

What Vitamins Are Diabetics Deficient In?

The term vitamin is short for “Vital Amino Acid”. This means that these are vital for the proper functioning of hundreds of chemical processes in the body which the body cannot manage by itself. Proper blood sugar control is one such function for which vitamins are critical. There are 13 essential vitamins that the human body requires and they must be obtained from an external source — through food and/or supplements.

Diabetics need two kinds of vitamins:

Water Soluble – Vitamins B1, B2, B3, B6, B12, C, Biotin, and Folate are water-soluble and cannot be stored in the body for longer periods of time. Diabetics are often deficient in these vitamins since they pass greater amounts of urine daily. As their body tries to get rid of extra sugar, diabetics lose more water-soluble vitamins than most others. That’s why diabetics need to to get these vitamins daily in doses larger than what normal people need. Luckily, you can get all of these in a single, high potency multivitamin, which you can take twice a day, and thus make up for most of the vitamins lost.

Fat Soluble – Vitamins A, D, E, and K are fat-soluble, which is yet another reason why we  highly recommend a Low Carb-High Fat (LCHF) diet for diabetics. If you eat a diet that is high in good fats, the fat soluble vitamins can be stored in the body for longer periods of time.RELATED: 8 Top Research-Backed Diabetes Superfoods

What Do The 13 Vitamins do?

Let’s take a look at all 13 essential vitamins and then figure out the best vitamins for diabetes type 2. Remember: diabetes is not just about blood sugar control., Rather, it’s about reducing inflammation in the body. So these vitamins help foster good health in many ways.

We’re also giving you the best food sources for these vitamins. Recommended Daily Allowance or RDA for each as per government guidelines is included. Please note that doctors of nutritional medicine often recommend higher doses, based on latest research and their clinical experience. Government guidelines take time to be updated . With fat soluble vitamins, it is advisable to consult your doctor.

1. Vitamin A (Retinol and Beta Carotene)

Vitamin A can help prevent diabetic retinopathy

With strong antioxidant properties, Vitamin A helps improve immune health by facilitating healthy mucus membranes that can fight diseases better. It’s crucial  in building strong teeth and bones. It also helps delay Alzheimer’s disease, arthritis, heart diseases and age-related muscular degeneration problems. For diabetics, the carotenoids in Vitamin A can help prevent diabetic retinopathy (a condition which leads to loss of eyesight and fuzzy vision).

Good food sources of Vitamin A include dairy products, eggs, fish liver oil, beef, kidney, chicken, leafy vegetables, carrots, sweet potatoes, winter squash, apricots and cantaloupe.

RDA: 700-900mcg (2300-3000 IU)

What doctors recommend: 10,000IU

2. Vitamin B1 (Thiamine)

Seeds are good sources for Vitamin B1

The job of Vitamin B1 is to help convert food into energy. It’s essential for healthy skin, hair, brain, heart, and for normal nerve functioning. It may also help prevent indigestion, heart disease and kidney stones. Vitamin B1 is critical for nerve health in diabetics specifically.. Thiamine can offer protection from the nerve damage that diabetics face due to excess sugar in their blood.

Good food sources of Vitamin B1 include pork chops, ham, liver, dried beans, nuts and seeds.

RDA: 1.2mg

What doctors recommend: 50mg

3. Vitamin B2 (Riboflavin)

Soya contains Vitamin B2 which improves the body’s metabolic activity, boosts the immune system, and promotes the health of the nervous system

Vitamin B2 improves the body’s metabolic activity, boosts the immune system and promotes the health of the nervous system.

Good food sources of Vitamin B2 include dairy products, soybeans, whole grains, meat and poultry, liver, eggs and mushrooms.

RDA: 1.3mg

What doctors recommend: 50mg

4. Vitamin B3 (Niacin, nicotinic acid)

Vitamin B3 helps for fatigue, indigestion, high blood pressure and blood cholesterol, diabetes, skin disorders, and migraines.

This vitamin is important for the nervous system, digestive system, skin health, hair and brain. Vitamin B3 also helps convert food into a readily available source of energy. It’s especially helpful for those who suffer from fatigue, indigestion, high blood pressure and blood cholesterol, diabetes, skin disorders and migraines.

Good food sources of Vitamin B3 include meat, mushrooms, poultry, whole grains, peanut butter and potatoes.

RDA: 16mg

What doctors recommend: 130mg[mc4wp_form id=”12950″]

5. Vitamin B5 (pantothenic acid)

Poultry products contain Vitamin B 5 which help with neurological problems and a burning sensation in the feet

Vitamin B5 aids in converting the food we eat, into energy that fuels bodily functions. It also helps make lipids and hemoglobin. Deficiency can cause neurological problems and a burning sensation in the feet (both of which are also common in diabetics).

Good food sources of Vitamin B5 include whole grains, mushrooms, broccoli, tomatoes, avocadoand poultry.

RDA: 5mg

What doctors recommend: 150mg

6. Vitamin B6 (Pyridoxine)

Vitamin B6 is the best diabetic vitamin supplements- Oats, Bananas and Nuts

The job of Vitamin B6 is to help the body use up proteins and glycogen. It also helps form hemoglobin which carries blood in the body. Its deficiency can cause or worsen seizures in infants. One of the best diabetic vitamin supplements, Vitamin B6 supports nerve health, which is critical in addressing conditions such as diabetic neuropathy.

Good food sources of Vitamin B6 are meat, potatoes, poultry, soybeans, bananas, nuts, bran, oats, lentils, chickpeas and sunflower seeds.

RDA: 1.7mg

What doctors recommend: 110mgRELATED: 3 Amazing Benefits Of Vitamin B6 For Diabetics

7. Vitamin B7 (Biotin)

Vitamin B7 aids in glucose synthesis

Vitamin B7 aids in glucose synthesis and helps break down fatty acids. It allows the body to use proteins, fats and carbohydrates from the food consumed.

Good food sources of Vitamin B7 include whole grains, non-fat milk and yogurt, sweet potatoes, peanuts, almonds, eggs, liver, poultry meat, organic meats and fortified soy milk.

RDA: 30mcg

What doctors recommend: 300mcg

8. Vitamin B12 (Methylcobalamin)

Dairy products contain vitamin B12 which is the best vitamin for diabetics who suffer from neuropathy

Vitamin B12 boosts the central nervous system and helps improve body metabolism while also synthesizing red blood cells. It’s one of the best vitamins for diabetics who suffer from neuropathy and a compromised immune system.

Good food sources of Vitamin B12 are animal food sources such as meat, poultry, seafood, eggs, milk and other dairy products.

RDA: 2.4mcg

What doctors recommend: 100mcg

9. Folate

Vitamin B9 protect against certain types of cancers

Folate (not to be confused with Folic Acid) is vital for new cell creation, which is why it’s recommended during pregnancy. It may also protect against certain types of cancers.

Good food sources of Folate are asparagus, spinach, okra, broccoli, legumes like chickpeas and black-eyed peas, tomato juice and orange juice.

RDA: 400mcg

What doctors recommend: 400mcg

10. Vitamin C (Ascorbic Acid)

Vitamin C is an antioxidant that helps boosting the immune system

Vitamin C is an antioxidant that boosts the immune system, maintains healthy tissues and promotes the body’s ability to absorb iron. It also helps lower levels of sorbitol – the sugar that can collect in and damage cells in the eyes, kidneys and nerves. All this makes it a good vitamin for diabetes.

Good food sources of Vitamin C include citrus fruits, broccoli, potatoes, bell peppers, spinach, tomatoes, Brussel sprouts and strawberries.

RDA: 90mg

What doctors recommend: 1,000mg

11. Vitamin D

Vitamin D is essential for good bone health

Vitamin D is essential for good bone health as it plays a crucial role in allowing the body to absorb calcium and phosphorus, making bones and teeth stronger and healthier. It boosts production of antimicrobial peptides called ‘cathelicidins’, which destroy viruses, bacteria and other germs. Since diabetics are highly prone to infections due to diabetic ulcers and gum diseases, it is important to make sure the body has optimal levels of this fat-soluble vitamin.

Good food sources of Vitamin D include milk, fish, eggs, organ meats fish liver oils, and rice beverages.

RDA: 800IU

What doctors recommend: 1,000IURELATED: Is Vitamin E Good For Diabetics?

12. Vitamin E

Green Leafy vegetables are rich in Vitamin E

The body’s premium fat-soluble antioxidant, Vitamin E, improves glucose control and protects blood vessels and nerves from free radical damage which is accelerated by diabetes. This makes it one of the best vitamins for diabetics. Studies have shown that high doses of supplemental vitamin E may even reverse damage to nerves caused by diabetes and protect against diabetic cataracts and atherosclerosis.

Good food sources of Vitamin E include vegetable oils, leafy green vegetables, avocados, some nuts, sunflower seeds, peanut butter and wheat germ.

RDA: 33IU

What doctors recommend: 300IU

13. Vitamin K

Eggs are a rich source of Vitamin K

Vitamin K is essential for activating proteins as well as calcium which aids inblood clotting and can also protect against fractures.

Good food sources of Vitamin K include liver, broccoli, spinach, sprouts, kale, eggs, collard and other leafy green vegetables.

RDA: 90-120mcg

What doctors recommend: 120mcg

Best Vitamin Supplements For Diabetics: What You Should Have for Sure!

Supplementing your body with the best vitamins for diabetics helps increase intake of nutrients that support your body’s ability to use insulin, thus keeping your blood sugar at healthy levels.

Here’s what the scientific research supports, the diabetic supplements that work.

1. Multivitamin:

Taking a high-quality multivitamin and mineral supplement everyday dramatically reduces infections and sick days in diabetics.

According to a study published in American Journal of Epidemiology in 2001, men who took multivitamins had reduced risk of diabetes. Women too benefited, though the gains were marginally lower.

If you prefer to take a high potency multivitamin, you may not need to take individual vitamins separately. However, if you have specific problems that are better addressed by such vitamins or if you have deficiency of a vitamin like vitamin D3, you may want to dose these individually.

2. Vitamin B3:

Researchers from University of Iowa have discovered that Niacin, or Vitamin B3, helped lower blood sugar, reduce fatty liver and also prevent neuropathy in mice with diabetes type 2. The lead authors of the study conducted in May 2016 proved that Niacin protected the pre-diabetic and diabetic mice against nerve damage and helped maintain their normal sensitivity to heat. These findings provide a scientific rationale for conducting human trials to test the effects of Vitamin B3 on metabolic disorders including prediabetes and T2D, as well as obesity, fatty liver disease and neuropathies.

3. Vitamin B6 and B12

A Randomized Controlled Trial (RCT) was conducted at 5 university medical centers in Canada between May 2001 and July 2007. 238 diabetic participants who received B-vitamin therapy had reduced kidney damage caused by diabetes. Their arterial health improved too. Diabetics with kidney issues are often found to have too much of the harmful chemical homocystiene in their blood. B-vitamin therapy – with folic acid, vitamin B6, and vitamin B12 have been shown to lower the blood levels of homocysteine.

4. Vitamin C

According to a report published in The American Journal of Clinical Nutrition, diabetes mellitus may lower serum vitamin C concentrations in the blood. Data obtained from the third National Health and Nutrition Examination Survey (1988–1994) showed that mean blood Vitamin C concentrations were significantly lower in persons with newly diagnosed diabetes than in those without diabetes. Another NCBI study found that Vitamin C improves widening of arteries to allow suffient blood flow in patients with non-insulin-dependent diabetes mellitus.

5. Vitamin D

Published in Endocrine Society, a report concluded that insufficiency of Vitamin D and calcium may negatively influence blood sugar control. It was also found that combined supplementation of both nutrients may be beneficial to control blood sugar. Another Spanish study ascertained that Vitamin D deficiency has been shown to alter insulin synthesis and secretion. Insulin is responsible for escorting sugar into the cells and removing it from the blood.

6. Vitamin E

An Italian study published in American Diabetes Association journal Diabetes Care showed that Vitamin E administration could reduce protein glycosylation in diabetic subjects.

When to Have Vitamins?

The best time to have your vitamins would be with your food. This allows for the nutrients to be absorbed far more easily into the body. Ideally, your vitamins should be split into even doses across the day – morning and night.

Beyond Vitamins: What Else Can Help Manage Diabetics?

Besides the above mentioned best vitamins for Type 2 diabetics, it’s important to note that other supplements like Magnesium, Chromium and Omega 3 fatty acids are also extremely beneficial for diabetes.

RELATED READING: Deaths from Diabetes Worldwide

https://www.statista.com/statistics/495457/deaths-due-to-diabetes-worldwide-number-by-region/


Sugar and Autism and ADHD or ADD: https://www.amenclinics.com/blog/5-foods-can-make-autism-worse/

Remedies For Stress-Related Hair Loss

Hair Health: Click on “View Original Post” to view the entire blog on tips to help your hair grow

NewsMD: What's Hot in Health

stressed woman looking at a laptop
Photo by Anna Shvets onPexels.com

Many people who had Covid-19 are experiencing hair loss. Stress from being diagnosed with it can also wreak havoc on tresses. Others are experiencing hair thinning simply from stress since the pandemic began.

The good news is it’s notpermanent. Read on for more information aboutstress and hair loss.

Is stress-related hair loss permanent?
If your hair loss is caused by stress, it’s possible for your hair to grow back in time. The rate of regrowth will be different for everyone.

If your hair loss has been triggered by stress, managing your stress could be the key to returning to a healthy rate of hair growth.

calm

What you can do
There are a number of things that you can do to reduce hair loss and encourage new growth.

Diet and nutrition

Eating a balanced, nutritious diet of whole foods is necessary for the health of…

View original post 685 more words

Free Mental Help Apps Available for All Issues



While apps are not a replacement for talking to someone in person or Tele-Therapy, where you can talk to someone on-line, they can be of help if you don’t have access to anyone during this time.

Scroll through the list to find out if any can be of help.

My3

Designed to help those stay safe while having thoughts of suicide, MY3 is free and lets you customize your own personal safety plan by noting your warning signs, listing coping strategies, and connecting you to helpful resources to reach out to when you need them most. At your fingertips is a button that puts you in direct contact (24 hours a day, 7 days a week) with a trained counselor from the National Suicide Prevention Lifeline as well as a 911 alert. Additionally, you can choose three people to contact in the event you’re having thoughts of suicide. (Free; iOS and Android)

notOK

NotOK

notOK is a free app developed by a struggling teenager (and her teen brother) for teenagers. The app features a large, red button that can be activated to let close friends, family and their support network know help is needed. Users can add up to five trusted contacts as part of their support group so when they hit the digital panic button, a message along with their current GPS location is sent to their contacts. The message reads: “Hey, I’m not OK! Please call, text, or come find me.” (Free; iOS and Android)

General Mental Health Apps

What’s Up

What's Up

What’s up is a free app that uses Cognitive Behavioral Therapy (CBT)and Acceptance Commitment Therapy (ACT) methods to help you cope with Depression, Anxiety, Stress, and more. Use the positive and negative habit tracker to maintain your good habits, and break those that are counterproductive. We particularly love the “Get Grounded” page, which contains over 100 different questions to pinpoint what you’re feeling, and the “Thinking Patterns” page, which teaches you how to stop negative internal monologues. Try it out for yourself. (Free; iOS and Android)

Addiction Apps

While apps are not a replacement for in-person help, they can provide people suffering with recovery resources at the palm of their hands to help track sobriety, monitor triggering behaviors, and give instant access to support. If you are experiencing an addiction and need help, contact the Substance Abuse and Mental Health Services Administration’s (SAMSA) National Helpline at 1-800-662-4357.

Twenty-Four Hours a Day

twenty-four hours a day

Based on the best-selling book of the same name, Twenty-Four Hours a Day offers 366 meditations from the book, making it easier for people in recovery from addiction to focus on sobriety wherever they are. (Free iOSand Android)

Quit That! – Habit Tracker

quit that!

Quit That! is a completely free app that helps users beat their habits or addictions. Whether you’re looking to stop drinking alcohol, quit smoking, or stop taking drugs, it’s the perfect recovery tool to track and monitor your progress. Track as many vices as you want and find out how many minutes, hours, days, weeks, or years it’s been since you quit. (Free; iOS)

Anxiety Apps

Those with chronic anxiety know the feeling: The angst is always there—lurking around like a stage-five clinger. It’s the kind of condition that, for the 40 million adults in the United States age 18 and older who have an anxiety disorder, can be all-consuming when left to its own devices. But anxiety can also be manageable once you learn how to work through all that worry. Seeking help from a mental health professional is the best way to manage anxiety, but, the following apps are great tools to use along the way—like reminding you to focus on your breathing to get out of a vicious thought cycle.

MindShift

mindshift cbt

MindShift is one of the best mental health apps designed specifically for teens and young adults with anxiety. Rather than trying to avoid anxious feelings, Mind Shift stresses the importance of changing how you think about anxiety. Think of this app as the cheerleader in your pocket, encouraging you to take charge of your life, ride out intense emotions, and face challenging situations. (Free; iOS and Android)

Self-Help for Anxiety Management (SAM)

self-management for anxiety SAM

SAM might be perfect for you if you’re interested in self-help, but meditation isn’t your thing. Users are prompted to build their own 24-hour anxiety toolkit that allows you to track anxious thoughts and behavior over time, and learn 25 different self-help techniques. You can also use SAM’s “Social Cloud” feature to confidentially connect with other users in an online community for additional support. (Free; iOS and Android)

CBT Thought Record Diary

CBT thought record diary

The centerpiece of cognitive-behavioral therapy is changing your emotions by identifying negative and distorted thinking patterns. You can use CBT Thought Record Diary to document negative emotions, analyze flaws in your thinking, and reevaluate your thoughts. This is a great app for gradually changing your approach to anxiety-inducing situations and your thinking patterns for future situations. (Free; iOS and Android)

Bipolar Disorder Apps

Just like its name suggests, bipolar disorder is characterized by polar opposite mood swings that go from extreme highs to the lowest of lows. It’s a largely genetic condition that affects up to 5.7 million adults. While bipolar disorder is a serious mental health condition that requires medication and psychotherapy, along with those treatments, apps can be a useful tool to help those with the condition understand and track their moods, identify triggers, and get a handle on the severity of their symptoms. For more help and information about the condition, contact the Depression and Bipolar Support Alliance (DBSA), which offers online and in-person support groups, or the International Bipolar Association Crisis Line at 1-800-273-TALK (8255).

eMoods

emoods bipolar disorder app

eMoods is a mood tracking app designed specifically for people with bipolar disorder. Throughout the day, users can track depressive and psychotic symptoms, elevated mood, and irritability and give an indication of the severity of their symptoms. Users can then see their mood changes on a color-coded monthly calendar and even export a monthly summary report to identify specific triggers and better understand their fluctuating mood.  (Free; iOS and Android)

Depression Apps

If you have depression, life can seem like a giant pit of quicksand that’s constantly pulling you under with no way out. Let’s just say, it’s a heavy state of being. And it’s also one of the most common mental health conditions, affecting about 350 million people. If left alone, depression can continue to linger and linger, taking a toll on your quality of life. But there is a bright side: It’s treatable. Seeking help from a mental health professional is the first step. And for those in therapy, there are also some good apps that can do everything from helping to boost your mood to connecting you with a trained professional who can offer virtual counseling. If you are struggling or in crisis, call the National Suicide Prevention Lifeline 1-800-273-TALK (8255).

Happify

Happify

Need a happy fix? With its psychologist-approved mood-training program, the Happify app is your fast-track to a good mood. Try various engaging games, activity suggestions, gratitude prompts and more to train your brain as if it were a muscle, to overcome negative thoughts. The best part? Its free!  (Free; iOS and Android)

MoodTools

Mood Tools

MoodTools aims to support people with clinical depression by aiding the path to recovery. Discover helpful videos that can improve your mood and behavior, log and analyze your thoughts using Cognitive Behavioral Therapy (CBT) principles, develop a suicide safety plan and more with this free app. (Free; iOS and Android)

Eating Disorder Apps

Thinking about food, weight, and body image is a constant battle for the millions of Americans with an eating disorder. In fact, it can consume so much of their waking hours that it often gets in the way of daily functioning. For referrals to treatment options, general concerns, or support, call the National Association of Anorexia Nervosa and Associated Disorders Helpline at 630-577-1330. And while you’re recovering, the below apps can help foster a better body image and encourage a healthier relationship with food.

Recovery Record

Recovery Record

Recovery Record is a great app for anyone recovering from an eating disorder and wanting to develop a more positive body image. Keep a record of the meals you eat and how they make you feel using the app and complete questionnaires that’ll help you track your progress over time. One user calls Recovery Record a “remarkable recovery tool”; “It helps me stick to my meal plan, provides an outlet to vent about my food concerns and helps me stay intact with my body to work with it rather than against.”  (Free; iOS and Android)

Rise Up and Recover

Rise Up and Recover

Rise Up + Recover is a unique app as it not only allows you to track your meals and how you feel when you eat them, but you can also transcribe your progress into a PDF printout. Pull up the Rise + Recover app on your mobile when you feel the urge to binge or skip a meal, and need quick coping strategies. (Free; iOS and Android)

Lifesum

Lifesum

Unlike the other apps featured in this list, Lifesum is a broader resource for all things healthy living. The app allows you to set personal goals, from eating healthier, to building more muscle and getting in more steps each day. You can also enter your own personal data and let Lifesum generate a “Life Score” to get a personalized roadmap to better health. With reminders to drink water and eat regularly throughout the day, Lifesum is a great option for anyone trying to live healthier, but for people with eating disorders, this app can be used to help you redefine how you think about healthy body image. (Free; iOS and Android)

Obsessive-Compulsive Disorder Apps

Who hasn’t left the house only to turn right back again because you’re worried you left the iron or the stove or the curling iron on? We’re all guilty as charged. But for someone tormented by obsessive-compulsive disorder (OCD), that same worry can persist all day—even after they’ve gone home to turn off their appliances. OCD, experienced by 2.2 million adults, is characterized by repetitive, unstoppable, intrusive, or obsessive thoughts and irrational urges (compulsions) to do repetitive acts to relieve the anxiety of the obsessions. The obsessions and compulsions can vary greatly. But, with a first-line treatment plan of cognitive-behavioral therapy (CBT) and/ or medication, OCD can be effectively managed. To ease the angst on the regular, the following apps identify triggers, help to navigate a bout of OCD when it strikes and provide easy ways to turn around negative thoughts.

nOCD

nocd

nOCD was designed with the help of OCD specialists and patients to incorporate two treatments: mindfulness and Exposure Response Prevention Treatment. You can receive immediate, clinically-supported guidance when an OCD episode strikes, take weekly tests to assess the severity of your OCD, and have motivational support along the way. One user calls nOCD “a free therapist in your pocket!”  (Free; iOS)

GG OCD

GG OCD App

GG OCD aims to improve OCD symptoms by increasing the user’s awareness of negative thoughts and training the brain to push those aside to embrace a more positive outset. The app takes the users through various levels, each consisting of short games around a specific theme. From how to automatically replace negative self-talk with positive thoughts, to belief in change, building self-esteem and more, this app takes its user on a journey towards a healthier thinking pattern. (Free; iOS and Android)

PTSD Coach

ptsd coach

Created by the VA’s National Center for Post-Traumatic Stress Disorder (PTSD), PTSD Coach offers everything from a self-assessment for PTSD, to opportunities to find support, positive self-talk, and anger management. What’s great about this app is that you can customize tools based on your own individual needs and preferences, and integrate your own contacts, photos, and music.4  (Free; iOS and Android)

Breathe2Relax

breathe2relax

Sometimes you just need to breathe and remind yourself you are okay. Breathe2Relax is made for just that. Created by the National Center for Telehealth and Technology, this app is a portable stress management tool that teaches users a skill called diaphragmatic breathing. Breathe2Relax works by decreasing the body’s ‘fight-or-flight’ stress response, making it a great option for people suffering from PTSD. (Free; iOS and Android)

Suicide Prevention Hotline 800-273-8255, and Trevor Lifeline, 866-488-7386.

Remember to take care of your mental health daily by:

  1. Get enough sleep each night. Aim for at least 9 hours. Turn off all electronics at least two hours before bedtime.
  2. Avoid sugar and highly processed foods. What you eat will affect how you feel and your mind.
  3. Select healthier snacks like almonds, walnuts, pumpkin seeds, sunflower seeds, mixed nuts, Koshi cereals, yogurt without sugar with blueberries on top, hard-boiled eggs, look for veggie snacks in chip isle, hummus, carrots, rice cakes, peanut butter, tangerines, mozzarella sticks you can peel.
  4. Eat nutritiously and focus on lots of veggies. If you don’t cook or don’t feel like it, look for microwavable ones and use sea salt. Black beans, lentil or veggies soups are filling too.
  5. Hydrate throughout the day with water. Soda, sugary drinks, power drinks, coffee will all cause jitters, anxiety and you will keep craving more –none are good for your mental health except water. If you need flavor look for sugarless flavor packets in great flavors you can add to it to spice it up.
  6. Get at least 30 minutes of exercise. When you feel stressed or anxious take a 15 minute walk break. If you can get outside in nature, even better. Nature and exercise are both scientifically proven to improve mental health. If your mind races or you feel scattered, there’s nothing better you can do to calm your mind. The key is to fully be in the moment and focus on breathing and your surroundings. Your brain takes in a tremendous amount of information each day. It needs a release. Exercise clears the slate. Your body gets to benefit too and you release natural feel-good hormones you need to feel good. Walking counts. Bonus: There isn’t one harmful side effect.
  7. Limit the amount of negative news you either watch on TV or read on social media. Make time to watch a good movie. Comedies are especially uplifting and will get you outside of your own head. Call a friend. Watch at the same time. Then, compare what you thought. People to avoid: untrustworthy, negative or quick to anger top the list. If you’re trapped with a such a person during Covid –set boundaries and limit your time near them.
  8. Journal and write your thoughts down. What are you feeling? Why? What can you do today or tomorrow to improve that?
  9. Listen to uplifting music.
  10. Make a list of every little thing you are grateful for each day. You can breathe, walk, read –things that seem trivial but if taken away would make you realize how blessed you are.
  11. Remind yourself there is no one else in the world exactly like you. No one. You’re special and beautiful.
  12. Be ask compassionate and forgiving with your own flaws and mistakes as you would be with a best friend. Think of all your mistakes as lessons. Ask yourself what you learned from them and how much wiser you will be next time. Wisdom comes from experience.
  13. Remind yourself you can’t control what other people do or say, but you can control 1) how you react to them and b) how you yourself behave. It’s better to respond than react. That means remembering to count to 10 and breathe or taking a time out as needed. If someone else is yelling, let them. It’s about them, not you. Remain calm.
  14. Give yourself a treat day each week when you can indulge in favorites, ie. pizza, ice cream or whatever. Celebrate you.

    15. Do something nice for someone. Open a door. Lend a helping hand. Ask if someone needs anything. Offer a sincere compliment. Make someone laugh. Refer a good movie or book. Refer someone for a job. Forward job opening that may be of interest to someone you know. Or simply smile. It’s wonderful being around nice people. Be one.

    Everything will be OK.

7 Habits of Highly Healthy People

ORIGINALLY PUBLISHED ON 

by Maria Dorfner

Powerful Principles of Personal Change

One of the things I love about the book, “The 7 Habits of Highly Effective People” by Stephen R. Covey is it’s a principle-centered paradigm. Principles are guidelines for human conduct that are proven to have enduring, permanent value — they are fundamental. I realized these same exact principles for career success can also apply to HEALTH. It even begins the same way, as any other success. It begins with commitment.

  • Every year, I hear reporters say the number one New Year‘s Eve resolution Americans have is to get fit. So many books.  So many tapes.  So many fitness gurus. So many fitness gadgets, yet people STILL need help. Why?

My theory is people are too focused on their bodies; shift in habits first begins in the mind.

I don’t subscribe in short-term fads, do not wear any fitness gadgets or go on diets, yet I’ve managed to stay fit since childhood with no aches or pains, and excellent physicals, so I must be doing something right. 

I’ve talked to countless healthy individuals and there is common ground in terms of their daily habits.When I was a kid, someone  told me if you want the same results someone else is getting learn about their daily habits. So, I did.

I’ve studied health all my life. I found some habits to be extreme and unhealthy long-term.

I look for ones that include good nutrition and exercise one could sustain all their life, even with a busy schedule.  I’m not a fan of exercise videos that exhaust you just watching them. They’ actually discourage people, because it’s difficult to sustain if you lead a balanced life with time for family, friends, work, travel and hobbies.

Unfortunately, those are the ones mainstream media loves to show people. I was a fitness participant in one on ABC’s Good Morning America. We taped for an hour with a trainer from Women’s Health.  It was called, “Fitness for Every Decade.” Although it was fun, boy was I sore the next day. So, I welcomed returning to my usual sustainable routine.

Below are kinder, gentler ways to stay healthy and fit for a lifetime.

  • TURN ON THE 7 HABITS OF HIGHLY HEALTHY PEOPLE!

Habit 1.  MeditatiON

Habit 2.  HydratiON

Habit 3.  NutritiON

Habit 4.  MotivatiON

Habit 5.  ActivatiON

Habit 6.  CreatiON

Habit 7.  RelaxatiON

Habit 8.  ModeratiON

  • I added an 8th habit. Covey did too.  Start with a commitment: The rest will flow.
  • Anything of value in life takes commitment.  Without that, all else is lost. That goes for entrepreneurial pursuits, jobs, work, projects, relationships, hobbies and your health and well-being. Great health is a choice. A lifestyle.If you’re not willing to commit to something you’re what my parents call, “A Good Time Charlie”.  A Good Time Charlie is the type of guy or gal that walks around the gym dressed like they’re going to work out, but they just walk around looking like a fashionable ad for Nike. Only they don’t “Do It” or the person that loves telling people they bought a new elliptical machine, only to end up hanging their laundry on it later.
  • Good relationships, good health & life begin with having your priorities & values in order. There’s no such thing as I have no time. People prioritize and make time for things (or people) they value.

Health should be a top priority.  Without it, all else can fall apart.

  •  If you think about each item on this list, visualize them and incorporate them into your daily life, I can assure you that next year when New Year’s Eve rolls around you won’t be back to the same old resolutions regarding your health, wellness and fitness.Short-term goals are frustrating, because you’re aiming for perfection, “the evil of good.” You need patience. Go slow. Do things today for long-term benefits.
  • These 7 simple principles have kept me fit and healthy since I was a kid.  Again,  I don’t believe in extremes. I don’t believe in fads. While those things can be fun, I believe that ultimately it’s your daily habits that define how you feel long-term, both in your mind and body.  Covey says private victories precede public victories. He’s right.
  • If you can get through this checklist in one day, that’s a private victory. Do it again the next until you get through a week. Before you know it a month has gone by.  Tell me how you feel after a month. Too many people give up after a few days or a week. When you start out, avoid wearing tight clothing and being critical of yourself. Don’t focus on how you look. Focus on how exercising daily makes you feel. Your mind will be sharper. You’ll be able to focus. You’ll have more energy –not less. Extreme things do the opposite. They exhaust you or cause pain, which will cause you to avoid doing it again.
  • While making the list, I couldn’t help but notice each chapter title ends with the word ON. I don’t believe that’s an accident. It’s because you need to turn each habit ON every day in order to achieve a long-term healthy lifestyle. The key is waking up with the right mindset to set your healthy intentions for the day.

MeditatiON comes first. That means you don’t wake up screaming, rushing or doing anything.  Don’t look at your phone, computer or TV.  Instead, wake up calm. Breathe.  Focus on gratitude for being alive and other things you are grateful for in your life. Don’t rush out of bed. Set your intention for the day. One or two items you want to check off your list professionally and personally.  If you’re just starting, make it one thing. Be proud of yourself at the end of the day for accomplishing it.

  •   AppreciatiON
    You close your eyes for a moment and fill your mind with positive thoughts about your new day. I don’t care if you only 2-minutes to do this –that’s enough time to make difference. Give appreciation for being alive, breathing, a new day, nature, life itself. A Nike says, “Just do it” and wake with a smile of gratitude for it all.

HydratiON

Most people wake up thirsty. You have a choice of how to start your day.  It can be coffee, orange juice or any other type of beverage. The. healthiest choice? WATER.

Starting your day with hot water and lemon cleanses your system and activates your metabolism.  Water hydrates you.  Coffee dehydrates you.  And with all the sugar in creamers it will also make you crash. There’s no crash with water.  Your energy level remains steady throughout the day.

If you love coffee, this will take time to get used to, but it’s worth it long-term. It will feel like mud is out of your system.  Coffee makers spend a lot of money advertising it to you saying 2 cups is healthy for you, but I don’t know anyone that stops at two cups. They drink it as an energy boost, but it’s quite the opposite –and it can make you anxious and jittery.

  • NutritiON since a lot of people ask me what I eat every day.  I’ll share that in my next post.  I understand how it’s gotten to the point where you can walk into a grocery store and feel overwhelmed, not knowing what is good or bad for you anymore.  There isn’t one meal plan that is right for everyone, as I don’t know your medical history. The best advice I can give you is IF you do have a medical condition, say Kidney Disease — google Kidney Disease and Nutrition. Do that for any illness and you’ll find foods to heal you and foods that make your condition worse. If you’re healthy with no conditions, you will benefit from following foods and snacks I love. I’m bot into the DIE part of DIEt, and don’t subscribe to anything, but non-processed foods that provide energy and make you feel good, even if you overindulge in them. You don’t fall into a food coma if you eat too much good food, and there’s a reason for that.  It’s good for you.

             MotivatiON. ActivatiON. CreatiON.

  • Motivation requires pumping yourself up.  Affirmations are a great way to do that.  They seem silly, but they work.  Your mind is a sponge. Negative in. Negative out.  Make sure what you feed your mind is Positive. That includes self-talk. If you have to write down I am healthy. I am fit. I am worthy. affirmations and tape it to your computer, do it.
  • Surround yourself with people who see the best in you and celebrate you.  Be that person for yourself AND for others.  I’m not talking about fake compliments or flattery. Be genuine at all times. When genuine, give compliments freely and openly. There’s another great saying by outstanding Leaders. It’s Praise Publicly; Criticize Privately.
  • Today on Facebook, John Assaraf, a dear friend and favorite self-help author posted a sample affirmations you can use daily. That affirmation is:  “I live each day with passion and purpose. I am a success in all that I do. My life is now filled with prosperity and abundance. Day by day, in every way, I am better and better.” – from his book, “Having It All”
  • Start with the Meditation.  Hydrate with water.  Fuel your hunger with nutritious foods. Fuel your mind with positive thoughts. After you do this for a while your motivation will kick into take action. Action involves moving, which gets your heart pumping.  It will release natural feel good hormones in you.  It’s a natural pain reliever.  You will feel and move better throughout the day and sleep better at night.
  •   Those feel good hormones are the ones that fuel creation.  Suddenly, your mind is clear.  You can think.  You can create.  Never underestimate a good night’s rest every night, which is why I add relaxation to the list.  Goal should be between 8 and 10 hours a night.
  • I’d like to talk about Activation a little more as it involves being active.  My favorite exercise is walking. That’s right. Plain and simple. I once read about the habits of geniuses in history and they all had a habit of walking and talking while having meetings. Lots of Centenarians who live to 100 and beyond credit walking with their longevity as well. Walking is sustainable. You can do it anywhere. Indoors or outdoors. And it’s free. What’s better than that? Every day make a commitment to walk at least 30 minutes until you can get that up to one hour. You can break it up  into four 15-minute intervals. That’s all. It’s that easy.  Here’s a secret. At 45-minutes into a brisk walk, your brain works better too. Walking is also something you can do at your own pace until you find yourself able to go longer.  It’s a great way to clear your mind and if you’re outdoors, appreciate nature.
  • At the end of the year, you will be amazed at the long-term change.  You don’t have to belong to a gym.  Walk around the block.  Walk to the store to get water.  Walk around the house. Walk around your kitchen counter.  Just walk.  Stretching and walking are amazing and my primary modes of exercise. Anything else I do like swimming, running, skiing or bike riding which I enjoy, are icing on the cake. Running can be rough on your knees and joints, like soccer, which I did in my youth. So, I prefer swimming when I can, and am a Certified Aerobics Swim Instructor, where we do low-impact pool exercises to fun music.
  • If you review Covey’s list for being highly effective, you will notice not only can they all be applied to. your Health, but the first one is be proactive. Second says to begin with the end in mind. That’s why gyms have photos of fit people hanging on the walls. That’s why your WHY needs to be long-term, as in next year, rather than next week or next month. You’re more likely to quit then.
  • The third says put first things first which is about priorities.  You can’t function at your best if you haven’t gotten enough nutrition, exercise, hydration or rest. First things first. Think win-win can be applied to your health because you being fit means you’ll have more energy to give to others. When you feel better, your mood improves, your work improves and people around you are happy to be around you. Your relationships with your colleagues, family, friends, significant other and spouse dramatically improve! That’s a wonderful WHY motivator right there. Stop thinking they are the problem, when maybe you need to improve YOU.

“But until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say, “I choose otherwise.” – Stephen R. CoveyThe 7 Habits of Highly Effective People

STEPHEN R. COVEY is a best-selling author, speaker, international entrepreneur, father of 9, and grandfather of 44.  He doesn’t just talk the talk. He walks the walk. He is as committed in his personal life as he is professionally.  Ralph Waldo Emerson once said, “Who you are speaks so loudly, I can’t hear what you’re saying.”  When you think of Covey it’s the opposite. Who he is speaks so loudly, he doesn’t even need to speak.  That defines presence. 

  • If you’ve never read Covey’s book, here’s a quick refresher.   The 7 Habits are: 1. Be Proactive 2. Begin with the End in Mind 3. Put First Things First 4. Think Win-Win 5. Seek First to Understand, Then to be Understood 6. Synergize and 7. Sharpen the Saw.  Again, notice they ALL apply to health as well.
  • Clearly, I’m not the only one influenced by this book. “The 7 Habits of Highly Effective People” by Stephen R. Covey is recognized as the #1 most influential book of the Twentieth Century.  It has sold more than 15 million copies in 38 languages since first publication. Covey is recognized as one of Time magazine‘s 25 most influential Americans.  Every person can truly control their destiny with profound, yet simple, straight forward guidance.

Apply these same principles to your HEALTH   

  • Whenever I scan the bookstores for health and fitness books they all appear to be a bit gimmicky. They make you change who you are to achieve what you want.  If you are not a gym rat, you’re not suddenly going to become one. You’ll do it with gusto for a while, but your old habits will kick back in.But, if you follow these 7 Habits of Highly Healthy People, the change will begin from the inside.That’s what you want. You will get to a point where you wake up and are mindful of what you do.  Your mind is connected to your body.  Start each day with positive intentions. When you have a super busy day, walk 15-minutes. See the graphic below for the health benefits of walking for just 15-minutes a day.  It’s not about weight. It’s about how you will feel afterwards. Your brain releases powerful feel good endorphins which spills over into every other area of your life, and your heart, bones, joints, immune system and blood pressure will benefit in the long-run.

maria.dorfner@yahoo.com 

Stay Healthy!

Maria Dorfner

Related: Part 1 of 2

Part 2 of 2

CATEGORIES MEDICAL•TAGS DIETFITNESSHEALTHHEALTH WELLNESS FITNESS LOSING WEIGHT DIET NUTRITIONNEW YEARSNUTRITIONRESOLUTIONSWELL-BEINGWELLNESSEDIT “7 HABITS OF HIGHLY HEALTHY PEOPLE”NEXT“Hey there, Boo Boo!” Nutritional Tips by Maria Dorfner

6 thoughts on “7 Habits of Highly Healthy People”

kPad says: EDITGreat post on how our daily habits create our destiny. Especially when it comes to health (mental, physical, spiritual). Enjoyed reading it.REPLY

mariadorfner says: EDITThank you for the follow and your kind comment. I appreciate it, especially coming from FounderZen.REPLY

Pingback: Healthy Blogging by Maria Dorfner « MEDCRUNCH EDIT

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clotinc.com says: EDITI’m really impressed with your writing skills and also with the layout
on your blog. Is this a paid theme or did you modify it yourself?Anyway keep up the excellent quality writing,
it is rare to see a great blog like this one these days.REPLY

mariadorfner says: EDITThe blog is a free labor of love to empower people to live healthier lives. It’s a free layout, which I designed. Thank you for your kind words.REPLY

Protection Takes 2 Weeks After 2nd Vaccine

Photo by Ivan Samkov on Pexels.com
Pandemic precautions are still necessary even after you get 2nd vaccine.


Kristin Englund, MD, an infectious disease specialist with Cleveland Clinic, says if you've gotten a Covid-19 vaccine, you still need to follow guidelines.

“While you may be protected, we still need to make sure that we’re still protecting all of those around us who may or may not have been vaccinated yet. So, it’s still important for us to wear our masks, to keep social distancing and to make sure that we’re using hand sanitizer.”

Dr. Englund said it’s important to remember the first vaccine only offers about 50% protection.

About two weeks after second vaccine, recipients are 95% protected from COVID-19.

Doctors are still trying to determine if someone who’s been vaccinated can carry and pass the virus to somebody who’s unvaccinated –so, precautions are still necessary. 

Virus variants are another reason to continue COVID safety measures, just in case a variant emerges that isn’t covered by the vaccine.  

If you’re spending time with people who are fully vaccinated against COVID-19, Dr. Englund said safety rules still apply.

She said it’s important your circle stills adheres to masking, social distancing and hand hygiene guidelines to protect people outside of your bubble. 

Meantime, Dr. Fauci has informed people they will be wearing masks into 2022.

People on social media reacted to this news by telling him to F-off.

Don't worry. You can't trust anything he says anyway. Next week, he may declare, No more masks! He doesn't  care about your health. He has no loyalty to you, any candidate or even this country. 

His loyalty is being a leading pharmaceutical rep. and using media to promote their agenda, which is to either get you sick to create new customers, keep you sick if you're already a customer, or kill you if you're taking up too much of their resources.

He wants a yes man President in the White House. A puppet. Someone who can be scammed and do whatever Fauci tells him/her to do, because there are people who control what Fauci does.

He's a yes man and puppet to them.  There are no friends in this circle. They would slice each other's throats and turn on each other in an instant if puppet doesn't do as they are told.

These types eventually turn on each other. None of it has to do with protecting your health. In fact, 1.4B --billion was approved for a study on brain fog. Millions of Americans haven't received their stimulus payment yet. Veterans and those on Social Security haven't received funds. But a Hospital receives 1.4 BILLION DOLLARS. 

STESS and SUGAR causes BRAIN FOG. Who has caused you stress this year? Dr. Fauci. News. Social Media. All that had you reach for sweets. Sugar, the highly addictive drug, which then causes depression, obesity, diabetes. See the cycle. 

Will they eliminate all these things?  If so, your fog and all else will lift.

NO. THEY WILL add to the stress by announcing you have Brain Fog Disorder and need Brain Fog Medication with side effects of suicidal thoughts or actual suicide, and the list goes on. 

We already know the cause. Watch this ridiculous 4-year study and if the NIH eliminates the cause. 

That 1.4 billion dollars are your tax dollars. Therein lies the scam. Why are they using YOUR money to fund studies on behalf of pharmaceutical companies or hospitals or Universities?

The Government represents them, not you. THEY need to pay for these studies --not you. You do not benefit from them.

He has not earned public trust. He has used media to try to manipulate public perception. As a result, he had endangered people's mental and physical health for an entire year with negligence in withholding information they needed to know that would have reversed co-morbidities in a year's time or from protecting the elderly. 

How did he not provide health guidance to his good friend, Andrew Cuomo? He was on the phone daily when his friend Chris Cuomo, Andrew's brother allegedly got infected. Yet, he offered no guidance on how to handle the elderly in nursing homes? 

What about the early statement ventilators were the way to treat people when that in itself can cause death? Did Fauci say this was the right approach? 

One thing everyone has learned from this experience is who you can't trust.









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Have a Healthy, Happy Valentine’s Day!

By healthy, I don’t mean serving vegetables today. Healthy means making it a happy day. That requires some thought beforehand. Thought about the someone you love.

If you hate Valentine’s Day, but your significant other doesn’t –it’s about how they feel, not you. That’s what ends up making the day happy and who couldn’t use a little more joy right now.

Here’s a little help. Being stuck at home doesn’t mean you still can’t and shouldn’t be romantic.

Again, happy means having an evening that makes your significant other feel SPECIAL.

Yes, it’s highly commercialized. But who doesn’t love LOVE. If you’r lucky enough to have someone special in your life, it’s healthy to express that gratitude and make them feel it.

Here’s some help.

Most women expect (yes expect) the basics. Basics are:

  1. Roses or their favorite flowers (with chocolate, stuffed animal and big red bow). If you’re on a budget Godiva makes heart-shaped chocolate lollipop for $6.00 at Godiva (com). Toss in red balloons if you like.


  2. A romantic dinner for two (most will be at home this year, so plan on preparing a special meal, dim lights, light candles and let your significant other know you’re doing so beforehand and what time to be ready). If you can’t be together, give them an IOU for a romantic dinner or better yet, getaway for a future date. Be sure to followup with reservations when you can. This should be a romantic, intimate place, which is all the better during these times. If you’re in a warm climate, a romantic outdoor picnic for two is ideal. Your evening for two can include a candlelit romantic bubble bath with red rose pedals surrounding it, romantic music and a glass of wine.


  3. A special card (it can be store bought or hand-made). The important thing is what you write inside of it. Let her know all the things you love about her and why she’s special and that you love her.

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4. Lingerie. Important: Have her pick something sexy out. She knows her size and what she likes, even if fit. Be sensitive if you’re aware she feels like she’s put on weight during Covid. If so, have her select a satin or silk long-sleeve, long pant pajama in red. LillySilk makes these starting at $89.

5. If you’re in a long-term relationship: Jewelry. Anything else you add is a Bonus. This isn’t the time to get her a new blender, cleaning supplies, exercise equipment or anything else unless she requested it.


Short-term relationship? Stick with # 1 to # 3. The rest is up to how you feel about each other and if you plan to be long-term.

If you’re cooking at home, anything can be creatively shaped into hearts. A few ideas:

Breakfast: You can scramble eggs –then shape into a heart. Fill a bowl with blueberries, then top it with heart-shaped hearts. You can also cut things up into the shape of a giant XO.

Lunch: Celery can be cut into hearts next to your favorite bowl of soup.

Dinner: Chicken thighs can be cut into the shape of hearts before serving.

Don’t forget the men. Ask him if there’s something special he’d like. Add in some silky boxers, a card that expresses all you love about him and anything else that will make him feel special and loved on this day too.

Another fun idea during the day for couples: Get a bag of those plastic Easter eggs that can be parted. You can get them in any Dollar Store. Write a love note in each one of them. Then, hide them.

A compliment for your loved one inside each egg should iend with a clue to where you hid the next one in your house or apartment. Example: The next egg is where we last kissed.

If you have kids, they could do the same for Mom and Dad and have fun doing it.

Of course, it’s always best to ask your significant other how they’d like to celebrate Valentine’s Day this year. If it’s Netflix and Chill –pick out a movie together and try to make the setting more romantic than a usual movie night in.

If you’re single or alone on Valentine’s Day, practice self-care. Turn off electronics. Do something special just for you, even if it’s a simply a solo walk somewhere you can do so safely, where you haven’t been before or a long bath or shower followed by moisturizing face mask and a nice soothing cup of tea, listening to your favorite music or reading a good book. And there’s always chocolate.

Enjoy and Stay Healthy!

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13 Things To Keep You Healthy in 2021

Here’s a list of 13 things to keep you healthy in 2021 from a.m. to p.m.

  1. Don’t immediately jump out of bed or look at your phone or computer first thing in the morning. Take deep breathes and give GRATITUDE first for being alive, for friends, for family, for nature –anything that is priceless. Then, set your INTENTION for the day. 1 to 3 things you will accomplish. Visualize it.


  2. Stretch your body. Reach your arms above your head as far as you can hold and hold for 30 seconds. Then, touch the floor as far as you can for 30 seconds. Twist your torso from side to side.

3. Start your day with a cup of hot water and lemon. Forget coffee. This will detox your body and hydrate you instead with a little dose of vitamin C.

4. Take your daily vitamins. In winter, vitamin D, C and a multi-vitamin are good for everyone.

5. Only eat when you’re hungry. When you are hungry boil 2 eggs or make an egg omelet with your favorite vegetables. Start using sea salt instead of regular salt and be mindful of how much you use. You don’t need much.

6. Fill your pantry with healthy items that come from the outside isle of the grocery store, where fruits and vegetables are. Avoid the middle isles, which contains all processed foods. Load up on healthy snacks like almonds, walnuts, mixed nuts, blueberries, greek yogurt, cherries, fruits you love, carrots to dip in hummus, whole wheat pita to fill with black beans and favorite veggies or scrambled eggs. Lots of non-GMO chips available made from veggies now. Look for them. Read labels.

7. Eat dinner early before 7 p.m. and focus on fishes like wild cut salmon or chicken with lots of veggies on the side.

8. Get one hour of physical activity, even if it’s simply walking. You can break it up into 15 minutes, if you can’t handle one hour straight. Do 15 minutes 4 x’s a day and you’re set.

9. Get outdoors somewhere where it’s empty for at least 15 minute on sunny days.

10. Make sure to call at least one good friend or family member a day, so you’re not isolated.

11. If you begin to feel anxious at any point in the day, make yourself a cup of green tea. That feeling of anxiety will pass.

12. Do something that is indulgent in self-care like using a moisturizing face mask or taking a bubble bath.

13. When you turn in, make sure to get at least 9 hours of good sleep. Close your eyes and again give gratitude and feel good about accomplishing the above, and the 1 to 3 items on your morning intention list.

Studies have shown people who live the healthiest and longest have a positive attitude, and eat more plant-based foods. They avoid white breads, pastas, rice and processed foods or sugary beverages or desserts.

Look for foods that are anti-inflammatory. There’s a great book called HERO FOOD by Seamus Mullen, a chef who reversed his own rheumatoid arthritis by changing the foods he ate.

There are similar books for Type 2 Diabetes, high blood pressure, Heart Disease and of course, obesity. Knowledge is power. Scroll past photos below for 11 Ways to Reverse Type 2 Diabetes.

Most doctors will medicate you, before informing you that you won’t need medication if you eat and drink the right things.

You can allow yourself to indulge once a week or month, but be sure that the majority of the time the food you eat is healing your body, not causing illness.

If you want to reverse any illness, start by examining the foods you eat and beverages you drink, You will be amazed at how eliminating certain foods and substituting them with other will have a long-term positive impact on how you feel.

More than ever, if you do get the flu or Covid, you want to assure it will be a mild case. Start healing any co-morbidity you may have now by choosing better foods. Know what healthy food looks like.

Avoid gimmicks and quick-fixes. Health is a longterm lifestyle. Whatever you do, you want to be able to sustain it for a long time. The great news is once you find a mix of veggies you love you can create a GINORMOUS bowl of it and enjoy to your hearts content. Same for healthy snacks.

Some people crave sweet snacks. Other people prefer salty ones. There are healthy versions of both. For example, replace sweet ice cream with greek yogurt (look for ones with low or no sugar) and toss blueberries on top of it. Replace potato chips with ones made from veggies with sea salt. Get creative.

One year from now, you will thank me. .

Stay healthy, everyone!

delicious colorful fresh fruit salad with watermelon, blueberries, peach slices, strawberry and lime on a clay plate on an old rustic table with ingredients, horizontal view from above, flatlay
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Green Tea

11 Ways To Start Reversing Type 2 Diabetes Today

by Dr Rangan Chatterjee   

Whether you have a diagnosis of type 2 diabetes or or you’ve been told you’re at risk, read on for 11 ways to start reversing the effects immediately.

Type 2 diabetes is reaching epidemic proportions. There are 3.9 million people living with diabetes – 90 per cent those of being affected by type 2 diabetes. Here’s another shocking statistic: 1 in 3 UK adults has prediabetes, the condition that precedes diabetes.

As you’ll soon see on BBC One’s Doctor in the House, it is entirely possible to both prevent as well as reverse type 2 diabetes. Unfortunately, a lot of the advice that is given for the condition is, in my opinion, unhelpful and misguided. Most people think of it as a blood sugar problem but this is the ultimate effect rather than the cause.

WHAT IS TYPE 2 DIABETES?

Type 2 diabetes is a condition that is characterised by chronically elevated blood sugar levels. However, the main cause as well as the driver for this condition is something called Insulin Resistance. When you eat certain foods, particularly refined carbohydrates, that food is converted to sugar inside your body. Your body’s way of dealing with this sugar is to produce a hormone called insulin. Insulin moves the sugar inside your cells so that it can be used for energy. Sounds great, right?

Well, yes and no. When working efficiently, this is a fantastic system that helps your body to function well. But when you have type 2 diabetes, prediabetes or significant abdominal obesity, that system does not work so well.

Eating too many refined carbohydrates elevates your insulin levels for long periods of time and your cells start to become resistant to the effects of insulin. Think of this a bit like alcohol. When you start to drink, a single glass of wine can make you feel drunk. Once your body becomes accustomed to drinking, you need more and more alcohol to achieve the same effect. This is what happens in diabetes. You need more and more insulin to do the same thing. The problem is that too much insulin is toxic to the body.

WHAT ARE THE EFFECTS OF RAISED INSULIN LEVELS?

  1. It causes water and salt retention, which causes raised blood pressure
  2. You become at risk of atherosclerosis (“furring of arteries”), which can lead to heart attacks
  3. Raised insulin levels increases VLDL (very low density lipoprotein), a type of blood fat and one of the “bad” forms of cholesterol
  4. Can drive the growth of certain cancer cells
  5. In women, it can cause the ovaries to produce more testosterone, which is associated with Polycystic Ovarian Syndrome
  6. Significantly increases your risk of getting type 2 diabetes

The only way to effectively reverse type 2 diabetes (or even pre-diabetes) is to deal with the underlying cause – Insulin Resistance. Trying to address the blood sugar levels (with medication) without addressing the insulin levels is treating the symptoms, not treating the root cause. It is similar to using a bucket to remove water from an overflowing sink rather than actually turning off the tap!

The most important thing to do is to stop adding fuel to the fire. If Insulin Resistance is driving the condition, you need to firstly stop consuming foods that increase insulin production. Secondly, you need to make some lifestyle changes so that you can become sensitive to insulin once again

SO, WHAT FOODS INCREASE INSULIN PRODUCTION

All carbohydrates – to some degree at least – will raise your blood insulin levels. That is why I consider type 2 diabetes a form of “carbohydrate intolerance”. Protein can also raise levels but to a much lesser degree. The only macronutrient that keeps your insulin levels and, therefore, your blood sugar stable is FAT! Therefore, if you are trying to reduce insulin levels, you need to reduce your amount of certain carbohydrates and replace them instead with healthy, natural fats.

What does that mean in terms of actual FOOD CHOICES though?

When I say healthy, natural fat – think nuts and seeds, avocados, omega 3 fats (found in almonds, flax seed and cold water fish, like wild salmon, herring, mackerel and tuna), extra virgin olive oil and whole eggs.

And when I talk about reducing certain carbohydrates, I mainly mean reducing your intake of  refined carbohydrates such as pasta, rice and bread. Non starchy vegetables (such as broccoli, cabbage and cauliflower) are fine and can be eaten in abundance. Many fruits are packed with carbohydrates, so if you’re trying to reduce your carb intake, try and limit your intake to low-carb fruit, such as rhubarb, watermelon, berries, peaches and blackberries.

It is really important to say that I do not believe that there is one perfect diet for everyone. Different people respond to different diets.

However, if you have a diagnosis of type 2 diabetes or if you have been told you are at high risk or if you have significant abdominal obesity, here are 11 ways to start reversing the effects immediately:

  1. Avoid ALL refined carbohydrates. That means no pasta, rice or bread (even wholegrain bread will spike your insulin)

  2. Avoid ALL added sugar. If your body is already in a state where you cannot process carbohydrates and sugars properly, you are going to have to take steps to fully eliminate all sugars, at least in the short term.

  3. Avoid ALL sweet drinks. It is best to stick to water, tea, coffee.

  4. Do not be scared of good quality, healthy, natural fat – avocados, olives, almonds etc. Don’t worry about this causing you to put on weight. A study published in 2003 showed that people who supplemented their diet with almonds lost more weight than those who supplemented with so-called “healthy, complex carbs”

  5. Do not waste your energy counting calories. Concentrate on the quality of the food that you are eating and the calorie control will take care of itself.

  6. FEED YOUR GUT BUGS, not just yourself. There are trillions of bugs that live in your gut – their health is critical in determining your health. Many studiesshow links between the state of your gut bugs (your microbiota) and type 2 diabetes. Start improving the health of your gut immediately by eating five servings of different coloured vegetables each day. The non digestible fibre in vegetables is the preferred food for your gut bacteria and when your gut bugs are happy, you will be happy. The wider the variety of colours, the more phytonutrients you will be getting.

  7. Do my 5 minute kitchen workout once a day. This could be before breakfast, lunch or dinner – whatever works for you.


  8. If you like to snack, keep some high fat healthy snacks with you, such as olives, nuts or hummus. When you snack on refined carbohydrates such as biscuits, you go on a blood sugar rollercoaster that results in you feeling hungry shortly after. Fats, on the other hand, will keep you fuller for longer.


  9. Include high quality protein and fat with EVERY single meal. This helps to stabilise your blood sugars and promotes satiety and fullness, making it less likely that you will want to reach for dessert after your meal.


  10. Eat your meals sitting down at a table. Eating on the sofa while watching TV encourages a mindless form of eating – this can lead you to eat higher quantities than you otherwise would. If you sit at a table and concentrate on what you’re eating, you are more likely to enjoy your food, feel satisfied at the end of your meal and eat less.


  11. Consider a form of regular fasting (more to come in a later blog), such as intermittent fasting or time-restricted feeding (TRF). TRF means eating your calories during a specific window of the day, and choosing not to eat food for the rest. It’s a great way to reduce insulin levels in your body and help undo the effects of chronically elevated levels.

As always, I’m here to answer any questions, so please get in touch via Facebookand Twitter if you’d like to chat.

— Dr Chatterjee

Dr. Rangan ChatterjeeMbChB, BSc (Hons), MRCP, MRCGP

blog contact: maria.dorfner@yahoo.com

Helping People with Medication Adherence

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Medication nonadherence is in the US and around the world, leads to 125 thousand unnecessary deaths in the US each year. 

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Leeanna Gantt’s own challenges and experiences while in treatment for breast cancer.

She was given a cabinet-full of prescription and over-the-counter medications to deal with the side effects of chemotherapy.

Even with the help of her caregivers (husband and daughter), it was impossible to remember what she was supposed to take when, or more importantly, when she may have taken something, as many of these medications would be dangerous if taken more than prescribed.

INNOVATION

As the effects of her treatment began to multiply, Leeanna invented her own solution using modified sticky notes.



Some of the best ideas are simple.

Post It Notes sell 50 BILLION sticky notes a year. This one can save lives.

Leeanna created TookTake stickers, which can easily be placed on any medication pill bottles. The center of the label says DAILY with side tabs for the day of the week.

Someone tears off the day of the week when they take their medication.

Simply peel the label and stick it on any prescription bottle, vitamin or medication as a reminder

Oftentimes, people forget if they’ve taken a medication. This prevents forgetfulness.



This DIY solution worked so well, she became committed to making it available to others who had issues remembering to take their own medication once she was finished with her own treatment.

Tooktake is available in three configurations: Daily, Every __ hours, and 7-10 day.

These work for a wide variety of common over-the-counter and prescription medications such as antibiotics, anti-hypertensives, statins, pain medications, allergy medication, cough syrup, ointments, drops or even daily vitamins.

Tooktake is a woman and mom-owned small business located in Pasadena, California, USA. Tooktake is committed to helping others get well and stay well, offering information and support for lifestyle practices that support mental and physical well-being.

BENEFITS of using these stickers:

Tooktake helps healthy habit formation

Tooktake labels include visual and tactile cues that help you remember the routine of taking your medication or administering it to someone else. Removing the tab after taking your dose creates an action that signals the completion of the habit. And you don’t need to use tooktake forever. Once you’ve established the habit, you can kiss us goodbye. If you need us again (we hope you don’t) we’ll be here.

Tooktake supports your healthy lifestyle

Medication and supplements can help you get well and stay well if you take them as directed, and tooktake helps you do that. But we’re also big believers in the power of nutrition, movement, meditation and other lifestyle practices as a means of reducing or eliminating your reliance on them.

Tooktake is low-tech and proud of it

No beeps you silence and forget. No batteries to change. No apps to download. Just a simple solution that works. And unlike conventional pillboxes or complicated “smart” solutions, tooktake works for tablets, capsules, liquids, creams and most other types of packaging, and is available in three formats to cover most dosage requirements.

Tooktake works great for pets, too!

Our furry friends are family, too and they’re not great at reminding us to give them their medication. We can’t ask them if they got their eardrops or whatever, and they’d always say yes regardless. Tooktake can help you keep track of your pet’s medication, so thay can stay spunky, funny and awesome.

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Simple idea, which is ideal for Pharmacists or Physicians to already place on all prescription bottles prior to handing them out. Until then, at least patients and caregivers have a way to assure adherence.


Great for prescription medication, vitamins. allergy meds, acne face wash and even on eye drops.

And they only cost $4.99 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

FOR MORE INFORMATION VISIT

www.tooktake.com

STAY HEALTHY, EVERYONE!

blog contact: maria.dorfner@yahoo.com

Best Foods To Help You Sleep

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Eating the right foods can help you fall asleep, stay asleep, and wake feeling refreshed.

Four main vitamins and minerals that can be found in food that aid in promoting sleep:

1. Tryptophan

2. Magnesium

3.  Calcium

4. B6. 

Tryptophan is an amino acid that when ingested gets turned into the neurotransmitter serotonin and then converted into the hormone melatonin.

Foods with tryptophan:

  • Dairy products (cheese, milk, low-fat yogurt)
  • Poultry (chicken, turkey)
  • Seafood (salmon, sardines, shrimp, halibut, cod, tuna)
  • Nuts and seeds (almonds, walnuts, sunflower, pumpkin, flax, sesame, cashews, peanuts)
  • Legumes (black beans, split peas, chickpeas, lima beans, kidney beans)
  • Fruits (bananas, avocado, apples, peaches)
  • Vegetables (broccoli, seaweed, spinach, turnip greens, asparagus, onions)
  • Grains (oats, corn, barley, rice, wheat)
magnesium and sleep

Magnesium

Magnesium is a natural relaxant that helps deactivate adrenaline. This mineral helps you fall and stay asleep.  Sources of magnesium are:

  • Dark leafy greens (collard greens, kale, baby spinach)
  • Nuts and seeds (almonds, cashews, pecans, pine nuts, flaxseed, sunflower seeds, brazil nuts)
  • Wheat germ
  • Fish (salmon, tuna, mackerel, halibut)
  • Soybeans
  • Banana
  • Avocados
  • Low-fat yogurt

Calcium

Calcium is another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep.

Sources of calcium include:

  • Dark leafy greens
  • Low-fat milk
  • Cheeses
  • Yogurt
  • Sardines
  • Fortified cereals
  • Soybeans
  • Fortified orange juice
  • Enriched breads and grains
  • Green snap peas
  • Okra
  • Broccoli
calcium and sleep

Vitamin B6

Vitamin B6 also helps convert tryptophan into melatonin. A deficiency in B6 has been linked with lowered serotonin levels, poor sleep, symptoms of depression and mood disorders which can lead to insomnia.

Highest sources of B6 are:

  • Sunflower seeds
  • Pistachio nuts
  • Flaxseed
  • Fish (salmon, tuna, halibut)
  • Meat (tuna, lean pork, lean beef, chicken)
  • Dried Prunes
  • Bananas
  • Avocado
  • Spinach

bananas

Melatonin

Many of the vitamins and minerals that are on this list are there because they help aid in the production of turning serotonin into melatonin.

Foods which naturally contain melatonin include:

  • Fruits and vegetables (grapes, tomatoes, olives, cucumber, tart cherries, corn, asparagus, pomegranate, broccoli)
  • Grains (barley, rice, rolled oats)
  • Nuts and Seeds (walnuts, flaxseed, sunflower seeds, mustard seeds, peanuts)

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Figs

“Figs pack potassium, magnesium, calcium, and iron,” says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute.

“These minerals help with blood flow and muscle contraction, which are key for falling asleep.” Besides crushing your dessert craving, each fig also packs some additional fiber that’ll keep you full.

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Watermelon

It’s all in the name. Each 2-cup serving is half (you guessed it) water, which will hydrate you before bed and eliminate post-dinner hunger pains due to the fiber and volume.

Remember, not too much or you’ll wake to use the rest room.

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Sweet Potato Toast

Swap baked sweet potatoes for traditional nighttime toast, advises London.

“Sweet potatoes are great sources of potassium, magnesium, and calciumto help you relax,” she says. Top with a drizzle of honey and pinch of sea salt, or a tablespoon of nut butter for a post-dinner treat.

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Pistachios

Pistachios hit the sleep-inducing jackpot, packing in protein, vitamin B6, and magnesium, all of which contribute to better sleep. Refrain from a shell-cracking frenzy, though.

“Don’t exceed a 1-ounce portion of nuts,” London warns. “Anything too high in calories can have the reverse effect of keeping you awake!”

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Prunes

The nutrients in dried plums — vitamin B6, calcium, and magnesium, to name a few — help make melatonin, the hormone that regulates sleep. Use prunes as a whole-grain toast topping, mix them into trail mix, or eat them on their own about 30 minutes before bedtime.

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Canteloupe

Since dehydration can impact your ability to fall and stay asleep (not to mention your energy levels overall!), choosing watery fruits like melon can make up for any deficits.

London also recommends thirst-quenching apples, oranges, and pears.

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String Cheese

Still can’t silence those stomach grumbles? Your kids’ snack stash might come in handy. Part-skim mozzarella cheese (a.k.a. string cheese) provides a satisfying protein, especially if you pair it with whole grain crackers.

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Nut Butter

Almond or peanut butter also pack in filling protein too. Spread it on graham crackers, a banana, or that sweet potato toast. Again, keep your dollop under a tablespoon so you’re not feeling too stuffed before heading to bed.

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Cherries

The best way to get a good night’s sleep is to increase your melatonin intake, recommends Michelle Dudash, a registered dietician.

Cherries, along with nuts and oats, are a natural source of melatonin. When eaten regularly, they can help regulate your sleep cycle.

And don’t forget WEIGHTED BLANKETS! Click below for recommendations.

https://www.goodhousekeeping.com/home-products/blanket-reviews/a24734005/best-weighted-blankets

BE AWARE OF THE WORST FOODS AND BEVERAGES FOR A GOOD NIGHT’S SLEEP. THEY ARE:

  • Foods and drinks that contain caffeine
  • Spicy foods
  • Alcohol
  • Foods high in fat 
  • Foods high in protein
  • Foods containing water (you’ll wake to use rest room)
  • Heavy meals before bedtime

    Stick with the good list of foods and your sleep should improve. It’s also best to shut down all electronic equipment and dim the lights one hour before you go to sleep.

    The temperature should be a bit cool, and you can do some deep breathing once in bed. Close your eyes and empty your mind for worries. Instead, focus on at least 3 things you are grateful for or at least one thing you’re happy you accomplished during the day.

    A hot bath with soothing lavender epsom salt is also helpful. Unwind, relax and try to associate your bed with sleep. If you’re prone to late night snacking choose foods from the list above. Otherwise, your body will busy digesting, and that could cause a restless night’s sleep.
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Sleep Well & Stay Healthy!  

blog contact: maria.dorfner@yahoo.com