The Healthy You: Deconstructed

It’s the time when flus and colds are floating around like stealth little ghosts, looking for vulnerable bodies to haunt. Your immune system is the shield between you and these ghosts. My mission is to embed in you the huge importance of sticking to natural methods of building up your immune system and what your brain has to do with it all. I will give you some well-known and not well-known tips and techniques that will hopefully prevent you from being haunted with illness during the peak time of year. Children are bound to be sick, because not only are they the most vulnerable due to hygiene habits, they are also the most resilient in fighting off sickness rather quickly compared to adults.

To begin, let’s review the factors of contracting these seasonal bugs:

         

         Stress. The more stress we allow to penetrate ourselves, the weaker our shields (immune systems) become. Stress escalates around the holidays with work deadlines, shopping, and travel.

         

         Poor diet. We tend to binge more or eat more sugary or salty foods in the winter days as if we were planning to hibernate like bears. Holidays meals and possible drinking abound as well.

         

         Stagnancy. We tend to grow less motivated when it’s cold out, just wanting to hunker down and bundle up. The shortened daylight doesn’t help either.

         

         Not enough rest. I think that’s self-explanatory, but just in case, your body needs time to rejuvenate, reenergize, and rebuild its immune system. Your brain needs to also decompress in order to function effectively.

         Improper hygiene. It is important to wash your hands, say, after using the restroom, touching a shopping cart or hand rail, and even especially for certain professions, including the health and food industries. Using hand sanitizer is a great alternative, but do you really know how to properly wash or sanitize your hands? You think about that and see if you’re right when I explain this in detail later. Just be sure you do not over-wash or over-sanatize also, because while you kill bad germs, you are also killing the good ones that you need.

So, I’m sure you knew the basics, right? But you may not know the following details as to the How and Why of the most natural ways to build your immune system and protect from illness. Let us deconstruct each piece of the puzzle here, that is our great immune system, the protector of our body. If our protector becomes weakened, it can’t protect us. It is our duty to keep its strength in tact. You can’t just expect it to do its job on its own.

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First, let’s explain the immune system and it’s function- this is VERY important to understand:

The immune system is a network of cells, organs, and tissues that work together to protect the body against foreign bacteria, parasites, toxins and fungi.  It’s like our own military working for us. The symptoms we experience with such thing as a virus, infection, insect bite or wound are immune system responses. A red bump, bruising, swelling, fever, runny nose, ear ache, sneezing, coughing, pain…all signs showing that our immune system is working properly to fight off the attacker(s). Over-the-counter or prescription medications only dampen or mask these symptoms, the healing process that the immune system performs, which is a natural response. As an example, I can understand that if you have a headache you can’t shake and have to tend to the day, taking some Ibuprofen is a viable solution, albeit temporary, and if taken too frequently and/or on an empty stomach, damaging to the liver.

The immune system is our body's military.

What we need to understand here is how to allow our immune system to do its job and run its natural course, yet help it become stronger and work harder and faster in times of weakness, as well as keep it strong to fend off the enemy. The immune system is our savior- without it, we wouldn’t last.

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Now, on to the part of what you can do to keep your immune system in prime condition….these are KEY FACTORS that will make all the difference for your health.

1. Stress is good, distress is bad. Understand that outside stress is essential for our survival, but if we allow it to penetrate us, it will lead to distress, causing mental and physical ailments. Stress has been proven to be the underlying precursor in illness and death.

- Find ways to deal with stress: Deep breathing, meditation, exercise, yoga, more rest, positive thoughts….ooh, which leads me to….

2. Positive Thinking. Your brain is a very powerful tool. In fact, thought is the most powerful tool for change and healing. Thoughts change who you are and what you do. Positive thoughts decrease distress of the body as well as your actions and well-being. When you are sick, don’t become the victim! Accepting that you are sick instead of denying it is healthy, but to loathe in the obvious will only make you feel worse, weaken your immune system so its response is bogged down and will take your body longer to recover.

3. Foods heal. I’m sure you know that sugars are not the best to keep your body healthy, but let’s focus on foods that will enhance the immune system instead of focusing on foods that will weaken it.

- Yogurt has probiotics that are live active cultures, or healthy bacteria that keep your digestive system clean.

- Oats and barley have antimicrobial and antioxidant properties stronger than Echinacea.

- Garlic contains Allicin which fights bad bacteria and infections.

- Fish such as crab, lobster, oysters and clams contains Selenium that helps produce white blood cells, the frontline men of our immune system military. Fish also is high in Omega 3 fats which reduce inflammation.

- Chicken Soup…for the chicken and the broth. The chicken, when cooked, secretes an amino acid that helps decrease inflammation of the bronchial tubes. The broth also contributes to calming the respiratory system, including coughing.

- Green tea, as well as black tea, is full of antioxidants. Having several cups a day will increase your immune system strength.

- Other important foods that contain minerals such as Zinc, B12, A, C, and D such as beef, dairy, citrus, sweet potatoes, spices, fish and vegetables.

- Iodine is not produced in the body and it’s raw, natural form contributes to the function of metabolism. A lack of iodine can lead to Hypothyroidism, which weakens the immune system and causes lack of energy. Iodine can be found in fish, but is also great as a pure supplement to add to your diet. Nascent Iodine is the purest form that is recommended to prevent illness, including from carcinogens and radioactivity.

4. Exercise! It’s easy for us to become dormant when it’s cold out, and the less we move, the more weakened our immune system becomes. Those white blood cells need assistance in maintaining coverage throughout the body with good blood flow and a sufficient amount of oxygen. Even a brisk 20-30 minute walk every day will keep the immune system strong, but adding in more cardio and stretching will increase the chances of withstanding illness. Yoga is another great method of pumping oxygen and blood flow at a slower pace, while also rejuvenating the mind and spirit as well.

5. Get the proper and even amount of rest. If you wake up at 6:00 am during the week and still feel tired, think about making bedtime adjustments. Usually you are not getting enough sleep, even if you crawl into bed with the lights out at 10:00 pm. Stimuli from electronic devices such as television, phone, or tablet right before bed will still keep your mind running after you close your eyes. Instead, do some stretching, deep breathing, write in a journal to get thoughts out, read a book…your mind needs time to slow down before rest. Also, stay away from heavy food or sugar close to bedtime and avoid caffeine upon 5 hours of your bedtime. If you have an uneven sleep pattern, try to make it more consistent. Don’t let yourself sleep in too long on days off- try to stay within the same amount of sleep each night. I would tell you that 7-8 hours of sleep is the recommended amount, and while I agree, some bodies work differently. You can’t always force your body to sleep longer, but at least adapt a regimen where you are getting about the same amount of sleep nightly. If you have sleep problems, i encourage you to seek medical advice or look into alternative therapies for help.

6. Proper hygiene isn’t always easy, especially in public places where its difficult to avoid encounters of bad bacteria, whether in the air or on door knobs or shopping cart handles. But following all of the tips in this post, along with proper hygiene, can not only give you a higher chance of staying healthy, doing them will also make you feel more confident about being out and about amongst the sick ones.

Do you know how to properly wash or sanitize your hands? When washing with soap and water, it is not the heat of the water that matters, it is the speed of vibration your hands are creating. A fast, vigorous pace is what will penetrate the bad germs to kill them off. When lathering with the soap, take a full 30 seconds to 1 minute to cover every portion of your hands- from the wrists and the palms to in between the fingers and even the nails and finger tips. Bacteria can get under the fingernails easily. When rinsing, the temperature of the water does not matter, but making sure you rinse all of the soap off will ensure ridding of residue and germs. As for using hand sanitizer, the same fast, vigorous motion is necessary to protect from and kill off germs. Using those sanitizing wipes on your cart and hands at the grocery store are also a good idea, but only if used properly.

But remember, washing and sanitizing too much will not only dry out your skin, but will actually start attacking and killing off the good bacteria which we need to fight off the bad bacteria. Also, avoid touching your face, especially around the eyes. This is where it is the easiest to contract an illness.

These are things that most of us know, but it’s always good to be reminded once in a while. Just keep in mind that these aren’t selective tips for you to pick and choose from- they must all be done in order to achieve a healthy immune system, regardless of the situation or season. Stay healthy.

transferred- original post date 11/10/2013

How To Be The Best Massage Client

More often that not, massage clients don’t realize how important it is do their part during and between massages in order to obtain optimum results. Here are some things to keep in mind when receiving a massage:

1. Breathe. Deep, smooth breaths from the abdomen will allow for ultimate relaxation as well as bringing oxygen to the muscles. When on a tight area, concentrate your breaths to that area to accelerate release of the muscle(s). Do not hold the breath. Breathe in as deeply as possible, and slowly exhale. You will notice a big difference in your state of mind, your body, and the effectiveness of the session.

2. Relax. Some people have a difficult time doing this, as there can be some subconscious guarding (a natural psychosomatic reflex of past experiences), but along with breathing, keep in mind that the therapist will do all of the work unless they ask you to assist in moving, stretching, or resisting a stretch. Using visualization may help, such as going to a ‘happy place’ or imagining that you are dead weight or sometimes weightless, floating in the air. To assist my clients, instead of saying the word ‘relax’ which is usually ineffective, I will ask my clients to 'let go', 'give into', 'sink in', or 'let me do the work for you'. I also try to have them imagine that their head is a bowling ball or a bobble head, or that their shoulder or leg just got a shot of novacaine and that it has gone limp. Doing this a few times makes the client aware of their body and any guarding, as well as teaches them that they are in control. Sometimes visualization is the most effective way. 

3. Communicate, communicate, communicate. I can’t emphasize this enough. Make sure you let your therapist know if the pressure is too light or too deep. Let them know if you are not in a comfortable position, or when you feel a sensation of tightness, pain, or discomfort, or referring sensation to another area. Although massage therapists are taught to feel muscle tension, they don’t always catch everything you feel. This is your time. Whether it is for relaxation or to treat an injury or condition, communicate so that the therapist can accommodate to your needs. Do not be afraid to speak up, because the therapist ultimately wants you to have the best massage experience possible.

4. Be in tune with your body. Feel how it responds to the touch of massage. Imagine feeling the fibers of the muscles, the bones shifting, the blood flowing, the tissues melting for you. If something doesn’t feel right, refer to #3.

5. Do your homework. This is vital. Massage therapists generally give specific exercises or tasks that will help your body improve in tension, pain, and range of motion issues. They have been trained properly to understand what is needed with certain conditions. The more you do your part, the more quickly you will see improvement. Also, stay in tune with your body- pay attention to any habits or daily activities that you notice may aggravate your symptoms, as well as the subtle or drastic changes you notice after having your massage sessions.

6. Ask questions. Therapists do their best at educating clients on muscles, posture, and exercises, but if you still want to know more, don’t hesitate to inquire. There is no dumb question at all! It is so important to know how and why of your body and what massage does for the body and mind.

7. We don’t expect you to come to your session freshly-showered or shaven, but body odor can be an issue. Also, an exorbitantamount of perfume/cologne or cigarette smoke can make for an uncomfortable experience for the therapist, usually being in an enclosed room with little to no ventilation.

And just know that you are beautiful, no matter what. Freckles, stretch marks, scars, hairy legs, ticklishness, emotional releases, and bodies big and small….it’s all okay! You are YOU and you are BEAUTIFUL! We just want to make you feel better!

transferred- original post date 02/05/2013

Vitamins + Supplements- Are You Taking The Right Stuff?

The age of herbal supplements is at an all-time high, as many feel they are lacking nutrients in the body. Amongst the most popular are Vitamin C, Vitamin D, Fish Oil, Iron, Echinacea, and your typical Multi-Vitamin. What do you take on a regular basis and why? Are there certain supplements you take when you start to feel run down or ill? If you take certain supplements because you have heard that it helps certain issues such as fatigue, lack of energy, depression, weight and overall immune issues, that may be all fine and well but there are some important tips and rules to follow in order to know exactly what you should be taking and how much of it you should be taking.

*The wisest thing to do is to seek the professional advice from your physician- particularly a Nutritionist or Naturopath- and have lab tests done according to the symptoms you are experiencing and how long they have been affecting you. Here’s why:

1.Every body is different. Each person’s levels of nutrients are different. Just because, for instance, if you are always tired, it doesn’t mean that you need to take Iron or Vitamin D. It may be one of those, a combination of those, or something totally different. There are many, many factors that contribute to fatigue and lack of energy including Hypothyroidism, lack of exercise, medications, heart problems, obesity, electrolyte imbalances, hormonal imbalance, stagnant stomach acid, irregular sleep schedule, or too much caffeine and not enough hydration. The list could go on.

2. A single type of supplement may not be effective.

Depending on your deficiency or issue, you may need 2 or 3 different supplements or alternate them in order to properly be absorbed in the body and to reach its full potential. It could also depend on the time of day you take it and if it should be taken with a meal, water, or on an empty stomach.

3. Taking too much of one supplement could be harmful. It can also be harmful to take some supplements if you are on certain medications or have certain conditions. For instance, too much iron could lead to abdominal and bowel issues. Fish oil can cause blood thinning which is unsafe for those with Type II Diabetes or High Blood Pressure. Echinacea is contraindicated for pregnancy and auto-immune disorders.

4. Multi-Vitamins are (for the most part) useless. Multi-Vitamins are meant for a generic supplement and will almost never contain the proper amounts of each vitamin and supplement (either too much or too little). In order for vitamins and supplements to effectively work, they need to be taken individually, and ideally in a liquid/liquicap form for quicker absorption (but then again, the timing of the absorption is also an important factor to consider depending on the supplement and your body).

5. Don’t take vitamins and supplements when you are healthy. Your body will first of all get too much of a supplement, which could lead to certain side effects. Also, your body would be building up a tolerance to a supplement and you could eventually become immune to its effects and benefits for when you actually would need it to work. It is best to only take what you are lacking when you are lacking it. Naturopaths and Nutritionists can make a great judgment on adjusting the amount of supplement(s) you are taking if you seem to be getting better, worse, or seeing no change.

6. You can be allergic to a supplement. Just like with foods or medications, you body could reject a certain supplement, causing you to have flu-like symptoms, a rash, abdominal pain, diarrhea or constipation, restless sleep, etc.

7. The higher quality of a supplement, the better. Whole food supplements at a specialty vitamin store are the best way to go. The brands you see at the drug store or grocery store aren’t going to have the same high quality as those recommended by your physician. Most of the time, they will be able to prescribe a high quality supplement at their clinic, a dispensary, and sometimes even particular pharmacies and possibly places like Super Supplements, depending on what they recommend for you. Yes, they may be a bit more expensive, but that is because of how they are dispensed as far as the percentage of authentic structure, the dispensing method, and the dosage per capsule/tablet.

8. The best source of nutrients is food. This is the most important one to remember. Many of the nutrients we are lacking are easily found in healthy foods and in eating these foods, it would be the fastest and easiest way to absorb the needed nutrients. If we follow the proper daily diet of foods that we have been told about since we were little, we would not be facing such issues. The one thing to keep in mind is to be aware of processed foods and foods pumped with hormones. It is truly the best only to eat organic, so that the nutrients are not in any way altered or diluted.

If you start to evaluate your health, any conditions, and note that the supplements are not as effective as you would hope or you are just curious as to what nutrients you are lacking, do yourself the biggest favor and talk to a professional. If lack of funds is on your mind, this is where the research tool can come in even handier, as there are natural physicians out there that will work with your budget and charge on a sliding scale. But, think of it this way- spending a few hundred dollars on consulting with the right person and finding out exactly what you are lacking and needing, and to be on a proper supplement regimen, would save you hundreds to thousands of dollars on unneeded supplements as well as potential doctor visits, hospital bills and medication costs in the long run.

transferred- original post date 02/29/2012