Boost Your Immune System

Your immune system is your defense against unwanted invaders, including viruses. It’s made up of organs, cells and proteins, all of which work in harmony to keep you healthy, says Medical News Today. With the rise of the Coronavirus (COVID-19) pandemic, you might be more concerned than ever before in how your immune system is functioning. We’re here to help you ensure that it’s in top-working order. Our health and wellness experts here at The Leaf Weight Loss Blog have gathered some tips to help you boost your immune system so you can stay safe and healthy while practicing social distancing.

Here are some easy ways that you can boost your immune system while practicing social distancing during the COVID-19 pandemic:

1. Catch Up on Sleep

Sleep is such an essential piece of overall health and it can absolutely boost your immune system. Proteins that are needed to fight infection and inflammation are released during sleep, says Mayo Clinic. Getting enough good-quality sleep can strengthen your body’s overall immune response. Of course, truly restful sleep can be elusive during stressful times like a pandemic. Find ways that you can encourage sleep, such as avoiding caffeine after lunch or even trying yoga before bedtime.

2. Relieve Your Stress

Have you ever been really stressed out, sad or lonely and then gotten sick on top of it? It’s not a coincidence. Attitude can have a powerful impact on our health. During stressful times, it can take a serious toll. Unfortunately, when we’re stressed, the immune system’s ability to fight off antigens can be reduced. “Chronic stress can suppress the response of the immune system and its ability to fight disease; therefore, reducing stress may help to prevent infections and other disorders,” says Medical News Today.

As scary as things may be during the Coronavirus pandemic, it’s more important now than ever to attempt to reduce feelings of stress and worry. Try starting your day off with positive thoughts, relaxing meditation and trying to be mindful about what you allow yourself to spend time thinking about while you are home in self isolation. If social media is frequently causing you to spiral into negative thoughts, limit your exposure. You can also try these breathing techniques to help reduce stress levels.

3. Do Some Home Workouts

You already know that physical activity is essential in your weight loss journey. However, it has so many other wonderful benefits—including boosting your immune system during cold and flu season as well as the COVID-19 pandemic. According to MedlinePlus, “Physical activity may help flush bacteria out of the lungs and airways.” Regular exercise can also promote optimal circulation that allows cells of the immune system to reach all parts of the body, says Medical News Today.

While your gym may be closed because of your state’s “stay-at-home” order during the Coronavirus, there are still plenty of ways to fit in daily exercise at home while you’re in quarantine. Going for regular walks or finding at-home exercise classes (through a computer, smart phone or television) are simple ways to keep moving. The Fitness section here at The Leaf is filled with easy ideas! An added benefit is that exercise is thought to reduce stress, too.

4. Limit Alcohol Intake

Frequent alcohol consumption is thought to be associated with a weakened immune system. This is due to the fact that alcohol alters the makeup of your gut microbiome and impacts its ability to support your immune system. According to Healthline, “alcohol can trigger inflammation in the gut and destroy the microorganisms that live in the intestine and maintain immune system health.” It’s also suspected that alcohol can damage the immune cells that line the lungs and serve as the first line of defense against bacteria and viruses.

5. Wash Your Hands

You’ve probably never heard or thought as much about washing your hands as you have in recent months during the Coronavirus pandemic. However, correct handwashing has always been one of the best ways to keep your immune system healthy and protect yourself from the spread of infectious diseases and illness. We spoke directly to a doctor to get the proper steps for handwashing. Click here to learn more. >

6. Eat a Healthy Diet

If you’re on Nutrisystem, you already know that eating a healthy, well-balanced diet is essential when it comes to your plans to lose weight (or maintain a healthy weight). But a healthy diet also helps to boost your immune system. Providing your body with nutrition literally provides it with the power to fight illness, says Medical News Today. This should include a diet that is rich in many fruits and vegetables which provide you with antioxidant power. Specifically, foods rich in vitamin C have long been thought to boost immunity. While your grandmother or mother may have told you to drink your orange juice for that very reason, the truth is, juice is high in sugar. Instead, get your vitamin C from whole food sources like broccoli, kiwi, red bell peppers or whole oranges.

Looking for healthy recipes to cook up while you’re at home? Check out our recipe section! > You can also avoid extra trips to the grocery store while social distancing by getting healthy meals delivered to your door. While this can be extremely hard with restaurant takeout, a home delivery service like Nutrisystem makes healthy eating easy, convenient and delicious.

7. Stop Smoking

Though it may be harder to quit smoking during times of stress, continuing to light up can have a detrimental impact on your immune system. According to the Surgeon General’s Report on Smoking and Health, “Smoking harms the immune system and can make the body less successful at fighting disease.” Smokers often have a more difficult time recovering from everyday illnesses than nonsmokers. Viral and bacterial infections of the lungs can also be made worse by smoking, says the Surgeon General’s Report on Smoking and Health.

8. Drink More Water

Staying well-hydrated is always important but it may also play an important role in building and maintaining a healthy immune system. According to Medical News Today, “the mouth and throat are on the front lines of the body’s defenses, but they cannot do their job as well as usual when a person is dehydrated.” Of course, fitting in all those glasses a day can feel daunting. Fortunately, there are some simple hacks that can help you drink more water and remain your healthiest.

9. Create a Healthy Household

Though many people are currently staying at home social distancing in an effort to avoid germs in public, you also want to make sure that your household stays healthy, too. According to Jigsaw Health, “Household mold is a hidden invader that can weaken the immune system and cause respiratory illness, Chronic Fatigue Syndrome, Fibromyalgia, and other diseases.” They also explain that bacteria from certain foods can lead to food-borne illness that weakens the immune system. Keep your home clean and safe by properly handling raw food, cleaning surfaces and being aware of lurking germs. Even simple steps can go a long way in protecting your immune system. Check out these spring cleaning tips to help keep you and your family healthy at home while giving you the chance to burn some extra calories!

10. Get Some Sunshine

Spending some time outdoors in the sun allows your body to produce vitamin D. According to research, published in the Journal of Investigative Medicine, “Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.” We don’t need any excuse to grab our favorite book and lay outside! Head to the backyard and play some games with the kids, take your dog for a walk or go for a hike in the woods. Enjoy the warm weather and let the sunshine work its magic.

Simple Ways to Shed Extra Pounds | Phentermine Pills

For many, losing weight seems to be an uphill battle. Yet there are many ways to streamline the weight loss process and drop unwanted pounds quickly and easily. If you recently started taking Phentermine 37.5mg for quick weight loss, review easy ways to tweak your new regimen. 

“Enlarge” Your Food

Try arranging the food on your plate so it appears bigger than it is. 

“You can make less look like more,” says Leslie Bonci, MPH, RDN, CSSD, LDN. “Easy ways include shredding your cheese, having thinly shaved lunchmeat, and cutting meat and poultry in half horizontally.”

Brush Your Teeth After Dinner

Post-dinner brushing is helpful; however, wait about 20 minutes after you eat to brush your teeth so you aren’t rubbing acids into tooth enamel. 

“Brush your teeth right after dinner,” suggests wellness coach Kiersky Schreiber. “This could prevent you from eating hundreds of extra calories, because it’s unlikely you’ll want to have to brush your teeth again.”

Review Restaurant Menus Before You Leave

See what establishment menus offer prior to leaving the house. It avoids a calorie fest. 

“I always look up the menu before I eat out,” says wellness coach Britt Epley. “I do this so I can get a good idea of portion sizes and meals that fit the best in my current plan, and so I can craft an option that works for me. Otherwise, I show up and just get what’s easiest and that option is usually not the most healthy. Sometimes though, I do lean into my cravings and treat myself, and that’s okay. It helps me from not binging as often on unhealthy foods.”

Use a Salad Plate

Try working with a smaller plate!

“Use a salad plate instead of a dinner plate,” advises personal trainer Saara Haapanen. “Sometimes, just seeing a full plate tricks our mind.”

For more about Phentermine pills and fast weight loss, please contact DrToHelp.com today. 

About the Author

Dr. James Kojian M.D. has had extensive training in weight loss, hormone replacement treatments, anti-aging medicine, and has many med spas and weight loss clinics in California.

Dr. Kojian went to Medical School at the University of Illinois and trained at White Memorial Medical Center in Los Angeles. He now teaches patients how to eat to lower their hunger, helps them correct deficiencies in their blood tests to boost their metabolism, and shows patients the best exercises to burn fat and tone muscle.

Dr. Kojian has been on T.V. and the news many times in Los Angeles as well in Dubai and the middle east, and is considered a leading expert in weight loss and health.

Lose Fat Eating These Superfoods

Superfoods have earned their stellar reputation as superstars of the food world by being nutritionally dense and rich in nutrients. But what if those foods could help you to lose weight and belly fat in addition to delivering their powerful nutritional benefits? The good news is that many of them do!

Here are 10 superfoods to add to your diet for their nutritional and weight loss benefits:

1. Jalapeno Peppers

Jalapeno peppers are rich in minerals and nutrients, making them a surprising superfood that many people don’t think of. It’s the alkaloid capsaicin in jalapenos that gives them their spicy flavor and is also responsible for their potential weight loss benefits. According to Bioscience Reports, capsaicin is correlated with a decreased risk of obesity. It’s been shown to increase fat oxidation and energy expenditure in study subjects. If you love all things spicy, then jalapenos will be a welcomed superfood to try.

Whip up these Jalapeno Poppers for a fun snack to attack cravings. Learn five more surprising benefits of spicy food here! >

2. Salmon

Packed with omega-3 fatty acids and protein, salmon’s nutritional benefits help make it a superfood. Research suggests that omega-3 fatty acids can help reduce the risk of cardiac problems. Eating salmon regularly may also help speed up weight loss for men, according to a study in the International Journal of Obesity. Many salmon recipes also happen to be relatively low in calories, making it a lean option that can be prepared in many delicious ways. Check out these mouthwatering salmon recipes. >

3. Spinach

Loaded with nutrients, dark leafy greens like spinach provide essential vitamins for to skin, bone and immune system health benefits, says Healthline. Spinach is also incredibly nutrient dense. A cup of raw spinach has just seven calories but provides more than 56 percent of your recommended daily allowance for vitamin A and all of your daily vitamin K, says Healthline. On top of all that, researchers at Lund University in Sweden found that spinach boosted weight loss by 43 percent and reduced food cravings by up to 95 percent. This Creamy Spinach Stuffed Chicken recipe is an easy way to fit spinach into a Flex meal.

4. Pomegranate

Pomegranates are rich in vitamin C, potassium and fiber and are thought to help with heart disease and cancer prevention, says Healthline. While there’s a lot of focus on pomegranate juice—which does have more antioxidants than individual seeds—eating the seeds whole gives you the benefit of fiber and added vitamins and minerals. Fiber can help keep you full longer and support weight loss. A study, published in Food and Chemical Toxicology, found that giving obese and insulin resistant mice pomegranate seed oil for 12 weeks decreased body weight, body fat and improved peripheral insulin sensitivity.

Embrace those pomegranate benefits! There are some really great ways to fit pomegranates into your day. Get inspired by these delicious recipes. >

5. Almonds

With lots of nutrients delivered with a satisfying crunch, almonds make a “superfood snack” or a great addition to meals. They can easily be tossed into salads, cereals and yogurt or incorporated into cooking. A study, published in the Journal of Nutrition, found a link between daily almond consumption and weight loss—specifically belly fat. On the Nutrisystem plan, almonds are a PowerFuel, which are foods that offer high-quality proteins while also containing essential amino acids and healthy fats.

6. Flax Seeds

Flax seeds are a nutrient-dense and fiber-rich “superseed.” Flax seed recipes are usually easy to make and are packed with superfood benefits. They can be tossed into a variety of dishes to ramp up their nutrition power. Flax seed also contains both soluble and insoluble fiber, says Healthline. This helps to ensure healthy and gradual digestion that keeps you fuller longer. It is this digestive superpower that is likely to help assist with weight loss.

7. Blueberries

While most berries are good for you and can be considered superfoods, blueberries are said to be one of the best, particularly when it comes to their ability to help you lose stubborn belly fat. According to the University of Michigan, research shows that blueberries may help to burn belly fat because of their high antioxidant content.

While blueberries are tasty to eat on their own, there are also many great ways to cook or bake with them to increase your consumption. The naturally sweet goodness of blueberries makes them a healthy alternative to many sugar-laden desserts—a common healthy diet downfall. Be sure to check out these 10 reasons you need to eat more fruit like blueberries! >

8. Avocado

Here at The Leaf, we love avocados! Avocados are rich in potassium as well as monounsaturated and polyunsaturated fats, which are “healthy fats” essential to a weight loss plan. That’s because your body needs fat to help you feel full and satisfied after eating, to provide quick-burning energy and to aid in the absorption of vitamins and minerals that you consume. As a “whole food” source of healthy fat, avocados have that power. People who regularly eat avocados have significantly lower body weight, BMI (body mass index), and waist circumference, and higher HDL (good cholesterol levels) than people who don’t eat the fruit, according to a study published in Nutrition Journal.

There are many great ways to use avocado that you may never have thought of. It can be a healthy substitute for mayo, a topping for salads, a baking ingredient for cookies or brownies and even a base for pudding. It’s creamy texture and versatile nature help it to shine as a superfood to help you lose fat. Here are more superfood facts about avocados! >

9. Black Beans

Black beans are packed with potent plant-based nutrients that are believed to help protect against cancer, says Medical News Today. They’re also an inexpensive and easy-to-cook-with food that can be incorporated into many different dishes. For those looking to drop some pounds and lose fat, some of the best news is that consuming beans was linked to “reduced body fat percentage” in a study, published in The American Journal of Clinical Nutrition. Another study, published in BMC Proceedings, shows that certain compounds in the beans might help to strengthen the body’s insulin resistance and protect against obesity.

10. Apples

As the saying goes, an apple a day keeps the doctor away. But what if it could keep the pounds away, too? Apples are rich in weight-loss-friendly fiber and help slow the digestion of food. This helps you to feel fuller with fewer calories. For these reasons, they can definitely play a vital role in your efforts to lose fat.

Apples are one of the most versatile fruits, with so many different ways to cook and prepare them. Try them out in this unique Instant Pot Apple Cake. Of course, apples are also delicious and nutritious all on their own or sliced with peanut butter.