sugar

Five ways to strengthen your immune system

So, what can you and your family do to stay well this year? It’s simple: strengthen your immune system from the inside out. Here are 5 ways to do it:

1. Avoid sugar.

Nancy Appleton, author of the book Lick The Sugar Habit gives 76 ways sugar can affect your health according to 111 studies. Here are a few:

• Sugar suppresses your immune system and impairs your defenses against infectious disease.
• Sugar can contribute autoimmune diseases such as arthritis, asthma, and Multiple Sclerosis.
• Sugar contributes to irregular and uncomfortable bowel movements.
• Sugar can contribute to hemorrhoids and varicose veins.

2. If your immune defenses get triggered, don’t rely on cold medications.

When you get sick, the fever, cough, and runny nose are there for a reason — to help you fight and eliminate the illness. If you always rely on cold medications, you may be affecting your immune system’s strength. A study at the University of Maryland showed that people who break their fever when they get a cold or the flu stay sick 3.5 days longer than people who let the fever run its course. Before taking your cold medication, please consult with your MD, to see if it’s necessary.

3. Get adjusted.

One of the most beneficial things you can do for your immune system is to get spinal adjustments. Studies show that every time you get adjusted, your Interleukin-2 (IL-2) levels go up immediately. IL-2 is what your body uses to kill viral and bacterial assaults. Chiropractic adjustments reduce nerve pressure and have been shown to help increase white blood cells throughout the body. Our white blood cells are what help destroy invaders like bacteria and viruses and remove them from the body.

4. Learn how to distress naturally.

Anxiety and stress contribute to a weaker immune system. When you are stressed or anxious, find an activity that will calm your nerves like yoga, reading, or meditating. When you do activities that relax you, you’ll be able to believe in yourself to change your negative thoughts into positive ones.

5. Regular exercise is a proven immune system booster.

Exercise helps to reduce stress, boost the circulation of white blood cells, and increase oxygen carrying capacity. Exercising at a high intensity for 12 minutes a day can help you save time as well as burn fat and build lean muscle and allow your body to have the energy it needs to function at a high level. Getting proper sleep every night and allowing your body to heal is one of the most important aspects to building a strong immune system. When sleep deprived, your body doesn’t have enough time to heal.

Heart Attacks and Sodas

Sodas have been getting a bad rap in the news for a while now, and for good reason. Read on to learn how drinking sugary sodas directly harm your health.

Sugary drinks such as soda are a well-known cause of weight gain and obesity. New research published in the American Heart Association’s journal Circulation investigated the link between these beverages and the development of premature heart attacks and death. The study followed 42,833 men’s diet, weight, smoking, and exercise patterns for an average of 22 years. The primary finding of the study was men who drank one sugar-sweetened beverage per day had a 20 percent higher risk of suffering a heart attack.

Independent Risk Factor Found

Large fluctuations in insulin levels occur when you continually consume high amounts of processed sugar. Erratic fluctuation in insulin has been linked to the increased risk of heart disease, diabetes and weight loss resistance.

Sugary-beverage consumption “appears to be an independent risk factor for heart disease,” says lead author Frank Hu, M.D., a professor of nutrition and epidemiology at the Harvard School of Public Health.

The consumption of sugary beverages has now been linked to several other risk factors that will contribute to heart disease as well. High triglyceride levels and low “good” HDL result from soda consumption. Both of these increase the risk of suffering a heart attack.

Dietary Habits Linked

Obesity and genetics were once classified as the primary causes of heart disease, but the findings of the study suggest that it’s more related to the consumption of sugar and other dietary habits.

Sugary beverages have also been found to produce inflammation – a major cause of chronic health conditions. It produces internal visceral fat storage that strains blood circulation and overall organ function.

Additional lab tests in the study confirmed elevated levels of C-reactive protein (CRP) and leptin. C-reactive protein is the most accurate lab test that measures inflammation levels throughout the body. Leptin is a hormone that helps regulate your metabolism.

Unable to Burn Fat

Leptin is less well-known but is a very important lab test. This hormone tells your brain to burn fat. When you drink sugary beverages, the leptin receptors become less active. This decreased activity level will inhibit the body’s ability to burn fat. Weight gain, diabetes, and heart disease can result.

Consuming soda has also been linked to the following:

• Drinking two sodas per week increases risk of pancreatic cancer by 87 percent.
• Drinking one soda per day increases risk of metabolic syndrome by 44 percent and a child’s risk of becoming obese by 60 percent.
• Drinking two sodas per day increases the risk of gout by 85 percent.

Reverse the Damage

Your body weight is approximately 60 percent water. Water is used in all of the cells, organs, and tissues in the body. Hydration is one of the best ways to remove toxins and harmful substances like sugary beverages. Studies suggest that, to counteract the effects of one soda, one must drink up to 32 glasses of water.

• To determine if you are dehydrated, look at your urine. If it’s clear, you’re in good shape. If it’s dark, you’re probably dehydrated.
• Eating a diet high in vegetables is another rehydration method.
• Limit caffeine — it’s a diuretic and can cause dehydration.

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