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

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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

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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. 
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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

Photo by Alex Green on Pexels.com

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.

Photo by Chevanon Photography on Pexels.com

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

close up photography of woman sleeping
Photo by bruce mars on Pexels.com

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)

insomnia42

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.

sweet potato

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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.

pistachios

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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.

string cheese

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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.

almond butter

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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.

cherries

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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.
sleeping11

Sleep Well & Stay Healthy!  

blog contact: maria.dorfner@yahoo.com

Best Foods To Sleep Well

NewsMD: What's Hot in Health

close up photography of woman sleeping Photo by bruce mars on Pexels.com

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…

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Now You Can Take Your Temp On-the-Go

TAD™ takes the wearer’s temperature every 15 minutes, showing the temperature for 10 seconds.

Once the temperature light goes out, a Green, Amber, or Red indicator light stays illuminated as an indictor visible to those in your close proximity.

Should the temperature be elevated to Amber or Red, the wearer will feel a vibration, which serves as an alert. In addition, the wearer’s temperature can be taken manually with a simple push of a button!

Physician Approved

“Body temperature is the most commonly used vital sign to identify illness by clinicians across all specialities. Being able to identify early fluctuations in temperature has the potential to save lives and keep those around us safe. With TAD™, the most commonly used vital sign is within an arm’s length.”

-Dr. Julian Trivino, Board Certified Emergency Medicine Physician

Giving Staff, Parents and Students Peace of Mind

Your patrons, employees, and staff will be confident of their well-being when you show them you are a TAD SAFE™ facility. Increase the amount of foot traffic into your business with a clear identifier – your focus is on providing a level of safety many others are not!

The Centers for Disease Control and Prevention (CDC) defines a fever as having “a measured temperature of 100.4 degrees Fahrenheit [38 degrees Celsius], which is what you need to be aware of during the pandemic. A temperature of 100.4 is listed as one of the first signs you may have Covid-19, which is why monitoring your daily temperature during this time is important.

Slightly higher than 98.6 is normal for healthy adults.  

TAD™ brings peace of mind to students, sports fans, and everyone who interacts with them to feel and be TAD SAFE™. The cost is reasonable too at $19.99

A user-friendly instruction booklet comes with the watch. First, you remove the charger from the back of it. Plug it into a USB port to charge. Then, reinsert it into the watch. Press to activate.

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MY TEST

Small package arrives with blue wristband and instruction booklet. Read it first.


First thing you do is remove the module from inside watch. Charge it for 2 hours in a USB port.

Module didn’t fit into my MAC computer, but it did fit into a USB port on a lamp & in the one I use to charge phone.
Charge module for 2 hours before placing it back inside blue wristband. My wrist is small, but it fit on the last setting. I had a difficult time closing it with one hand. Having someone help you is advisable.

When I first pressed it, temperature read 98.2, but I had just come in from outdoors. The instruction pamphlet advises not to wear it while outdoors in cold or hot temperatures or while active, as this can affect the reading.

A few moments later, my temp was at 98.6. It says the reading stays lit for 10 seconds, but it felt quicker.

All in all, I’d recommend this more for people who are sedentary. I move around a lot, which would cause minor fluctuations.

If you’re in an office or school setting all day, it could be helpful. One press and you can check your temperature. It’s not recommended for anyone younger than 10 years of age.

I could see this being helpful for my parents after I charge it for them and show them how to use it. Again, it’s simple to use as one press and it lights up with your temperature.

It makes for a great stocking stuffer for Christmas.

TO GET YOUR TAD SAFE™ WEARABLE GO TO:

http://www.tadsafe.com

Individual and Bulk Orders Available

Top 10 Habits of People Who Live to Be 100

1. Healthy centenarians stay connected with others of all age groups and involved in their communities.

Photo by fauxels on Pexels.com

2. They keep physically active with regular, daily exercise. They bake and cook for family gatherings, go to the office and play golf. One woman, 101 years old, has a habit of reading while riding a stationary bicycle.

3. They continue to use their brains throughout their lives. Many experts recommend learning new skills as a way to keep the brain functioning. Try a new language!

4. They have learned how to handle stress and the many losses that happen on the way up to 100!

5. They use humor to cope with difficult times. He who laughs, lasts!

6. They find meaning in some kind of spiritual practice and seem to take a lively interest and joy in everything around them.

Photo by Sebastian Voortman on Pexels.com

7. They are self-sufficient — they remain living independently as long as possible and adapt well to challenges. They avoid taking pills or medication, unless they are absolutely necessary.

8. They have good sleep habits, regular bowel movements, and prefer outdoor activiities and fresh air.

9. They focus on living each day as it comes instead of on living a long time. Being old to them is not any different than being young, except that they know they are wiser.

10. They are not always nice. Some are cantankerous and ornery. Most have been married, and most have been widowed. But after their losses, they grieved and got over it.

There you have it. Here’s to still laughing at Centi Anni.

Boost Your Immune System In Cold Weather

Maria Dorfner

This is an excellent time to strengthen your immune system to make sure you don’t catch a cold, get the flu or end up testing positive for Covid-19. A lack of the right vitamins leaves you more vulnerable to illness or disease. It’s best to get your vitamins from clean eating and the foods you eat, but if you don’t supplements are recommended.

If you haven’t been eating right due to stress, it’s never too late to start.

Vitamin C is needed now, which you can get from oranges and tangerines. Vitamin D is also beneficial. Foods with vitamin D includes chicken, eggs, mushrooms, fish, including salmon, cod, and tuna.

Vitamin D Rich Nuts and seeds

  • Seeds, breadfruit seeds, raw  
  • Almonds
  • Pumpkin seeds
  • Sunflower seeds

Insufficient vitamin D levels have been associated with illnesses such as:

  • Heart disease
  • Diabetes
  • Rickets
  • Osteomalacia
  • Mental illness such as depression
  • Osteoporosis
  • Autoimmune disease
  • Cancer

    Another important vitamin is zinc, a mineral and micronutrient.

5 Benefits of Zinc

  1. Supports immune system 
  2. Fight common cold 
  3. Reduces inflammation 
  4. Regulates wound healing 
  5. Decreases risk of age-related disease
Zinc. Transition metals. Chemical Element of Mendeleev's Periodic Table. Zinc in square cube creative concept.|Strengthen Your Immune System with Trace Element Zinc

HOW MUCH ZINC DO YOU NEED?

Recommended dietary allowance (RDA) is 8mg.

Zinc deficiency is common worldwide, but particularly in developing countries. Your body uses zinc for so many things like fighting off infections, healing wounds, and creating DNA.

When you lack zinc in your diet, you may start to experience:

  • Hair loss 
  • Lack of alertness
  • Unexplained weight loss 
  • Wounds that won’t heal properly 
  • Loss of appetite 

Research shows the body needs zinc to develop and produce T-cells. We talked about T-cells in our last BOLDHealth show with Dr. Max Gomez. T-cells help you to fight off infection. 

As the seasons start to change, colder weather arrives and brings more flu and cold infections.

It’s important to strengthen your immune system to help you fight off colds and feel your best. IN addition to getting daily exercise, make sure you get enough sleep and reduce stress. You may even want to get more rest than usual. There’s a reason some animals naturally hibernate in the winter.

They conserve their energy in order get through cold temperatures. That said, you still need to get in daily exercise.

Reducing stress also means limiting your daily intake of negative news either on TV or through social media. Green tea is a know antioxidant and a great way to destress in the evening.

Related: 9 Tips to Strengthen Your Immune System

HERE’S A CLOSER LOOK AT THE 5 WAYS ZINC IMPROVES YOUR HEALTH from
SunWarrior.com

5 Ways Zinc Benefits Your Immune System |zinc for immunity

1. Supports Your Immune System 

Zinc activates enzymes in the body that break down the proteins in viruses and bacteria.

Australian researchers found that zinc can actually ‘starve’ off one of the world’s deadliest bacteria. Streptococcus pneumoniae is responsible for more than one million deaths every year, causing pneumonia, meningitis, and other serious infectious diseases. Researchers found that zinc stops a protein transporter so that it can’t take up manganese. The bacteria needs manganese to invade, spread, and cause disease in humans. The interesting discovery shows how zinc can play such a pivotal role in preventing the spread of infection.

Related: How to Have an Awesome Immune System 

2. Fight the Common Cold

One way zinc can help fight off illnesses is by reducing the severity of the common cold. Research shows that zinc may reduce the length of your cold. A study published in the Open Respiratory Medicine Journal found that zinc lozenges shorten the length of a cold by 40%.  

Another review shows that zinc may be beneficial for reducing cold duration and the severity of a cold. The research investigated the effects of zinc lozenges or syrups. Healthy people showed an improvement in symptoms when taking zinc lozenges within 24 hours of the onset of the first symptoms. 

Zinc is an essential nutrient that helps to regulate and maintain immune function. The mineral is often found in many over-the-counter cold treatments and natural remedies. Alongside things like garlic and ginger, zinc could be a useful addition to your natural medicine cupboard. 

Related: Build Up Your Natural Medicine Cabinet 

3. Reduce Inflammation 

Maria Dorfner

A growing body of research is looking at how zinc may reduce inflammation in the body. Inflammation is part of the body’s immune response. It’s a natural part of your body’s response to injury and infection. The inflammation signals your body to start the repair process. But too much inflammation can cause the immune system to keep fighting indefinitely, even when there’s no pathogens or foreign invaders to combat. Chronic inflammation has been linked to several diseases like heart disease, diabetes, cancer, and arthritis. 

One study by Ohio State University found that zinc helps to control infections in a way that stops inflammation from getting out of control. The research shows that zinc supports the immune system by stopping inflammation before it becomes chronic and damaging to the body. What’s more is that researchers found that when there isn’t enough zinc present at the time of infection, there is excessive inflammation.  

4. Regulate Wound Healing

Zinc plays a significant role in wound healing. One of zinc’s jobs is to maintain skin integrity and structure. Often, patients with chronic ulcers and wounds have lower or deficient levels of zinc. One Swedish study found that applying zinc topically to a wound may stimulate healing while decreasing inflammation and bacterial growth.

Research shows that zinc plays an integral role in every part of the wound healing journey. From the very beginning of the repair process to coagulation, and scar formation, zinc is absolutely essential. Zinc deficiency can negatively affect the wound healing process.

5. Decrease the Risk of Age-Related Disease

Increasing your zinc intake either through diet or supplementation may help to lower the risk of developing age-related chronic diseases. The mineral appears to affect how the immune system responds to stimulation. Research shows that zinc deficiency may play a role in chronic diseases like cardiovascular disease, cancer, and diabetes, especially in older adults. 

These types of diseases that are linked to inflammation may be influenced by zinc. Things like heart disease and diabetes tend to show up later in life. Older adults are at a higher risk of developing a zinc deficiency. It’s clear that zinc plays a crucial role in the immune system, but it appears to influence inflammation which could be vital for combating chronic disease as you get older.

How to Boost Your Zinc Intake

healthy foods on white table how to boost your zinc intake|zinc for immune system

Zinc is involved in so many important processes in the body. It metabolizes nutrients, repairs body tissue, and regulates and maintains the immune system. Your body doesn’t produce zinc, nor does it store the mineral. This means you need to ingest zinc-rich foods or supplements every day to make sure you’re hitting your daily intake. 

It’s always best to get your nutrients from your diet. Eating a healthy and balanced diet is a natural way to sneak some zinc-rich foods into your meals. To up your zinc intake, make a conscious effort to consume more foods that are rich in this trace elemen.

10 Plant-Based Foods High In Zinc:

  1. Legumes: chickpeas, lentils, beans and peas
  2. Seeds: hemp, squash, and pumpkin 
  3. Whole grains
  4. Tofu and tempeh 
  5. Shiitake mushrooms 
  6. Quinoa 
  7. Spinach
  8. Cocoa powder
  9. Avocados 
  10. Asparagus

The immune system is complex. There are a lot of working parts involved in a strong and robust immune system. While there is no one single thing you can do to protect yourself from 100% of infections, bacteria, and pathogens, there are things you can do to boost your immune system. 

Another way to kickstart your immune system in time for the cold weather is by adding medicinal mushrooms to your routine. Mushrooms like reishi, lion’s mane, and turkey tail have all been shown to have immune-boosting and antioxidant properties to fight free radicals in the body. 

Related: Boost Your Immune System with Functional Mushroom Superfoods!

Zinc is a trace element and essential micronutrient that the human body needs to thrive. It plays a role in healthy aging, immune function, and supports normal growth and development from birth. As a massively understated mineral, it’s a good idea to include foods rich in zinc to your diet to boost your intake and strengthen your immune system. There are a lot of easy ways to add zinc to your diet. Simply sprinkle some hemp seeds on your salad or add some Shiitake mushrooms to your next meal.  If you’re worried that you’re not getting enough zinc through your diet, consider speaking to your healthcare provider about the possibility of taking a supplement

Remember, a strong and healthy immune system keeps you feeling your best, no matter the season.   

If you need a great place to get supplements on-line visit https://www.sunwarrior.com

Or you can always find them on-line at CVS
https://www.cvs.com

Related:

STAY HEALTHY, EVERYONE!

maria.dorfner@yahoo.com