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How to Naturally Increase Your Immune System

How to Naturally Increase Your Immune System

by | Aug 31, 2020 | Informational, Nutrition, Wellness

How to Increase Your Immune System: 3 Tips to Improve Your Immunity Naturally

Certain studies report that early 3% of American adults have a weakened immune system. Those with some of the weakest immune systems include women, those in their 50s, and white people. However, anyone can have a weak immune system, regardless of age, gender, socioeconomic status, and other factors.

Are you one of those with a less-than-healthy immune system?

If so, you’ve likely landed here for a reason—you’re looking for a way to change that. You’re wondering how to increase your immune system naturally, whether through supplements, chiropractic treatment, exercise, and the like.

In this guide, we have the answers you seek. Whether it’s how to increase your immune system with food or fluids, or something else entirely, we take a well-rounded approach. Keep reading for more.

Simple (But Significant) Tips on How to Improve Your Immune System

Strengthening your immune response doesn’t have to be complicated. You can practice these guidelines without the need for fancy regimens, costly appointments at the doctor, or fads. 

Without further ado, here are data-backed ways to get healthier.

1. Drink Your Water

Does staying hydrated help your immune system?

In fact, it does!

Our immune system depends on our bloodstream, which is full of nutrients. Our bloodstream depends on water, which it’s mostly made of—therefore, a hydrated bloodstream equals a healthier one. Without hydration, those nutrients don’t have the transportation necessary to make it to our organs.

Hydration also contributes to several other bodily functions, such as the detoxification of pathways in the body and clearing out waste and foreign invaders. 

2. Visit Your Chiropractor 

According to data, a chiropractic visit may be just the thing to boost your health.

When people think of a chiropractor, they think of spinal care, and that’d be accurate—but that’s not all a chiropractor does.

Many people visit their chiropractor when they have pain in the lower, mid-, or upper back. It helps to understand our nervous systems, too, which are directly affected by our spinal health. Since we operate in fight-or-flight (sympathetic nervous system) or rest-and-digest (parasympathetic), being able to relax, pain-free, is an excellent way to foster our well-being.

Chiropractors also tend to observe other aspects of the body, such as tightness or tension, as well as common ailments, like headaches or even plantar fasciitis.

3. Focus on Nutrition

Nutrition and diet obviously play a massive role in our immune systems. The more nutritious, well-rounded, and vitamin-rich your diet, the better your immune system can function.

Doctors recommend a balanced portion of the following items, among others:

  • Berries (vitamin C!)
  • Mushrooms
  • Oysters, which have a healthy amount of zinc
  • Yogurts, like Greek yogurt, which is high in probiotics
  • Cruciferous greens like spinach or kale

It’s crucial to limit your usage of alcohol, as well as intake of processed sugar, fried foods, bad fats, and more.

If possible, try to get most of these vitamins from food. However, you may need to take supplements depending on lifestyle and other factors. Supplements are an excellent natural way to boost your immunity—but it’s important to take the appropriate amounts.

Make Wellness a Priority

When it comes to how to increase your immune system, there are many things you can do independently—make movement a priority, as well as diet and sleep, and other positive habits—stuff in your control.

Some things, however, are better left to an expert; that includes visiting a chiropractor.

Book an appointment with us and get so much more than an improved range of motion. Learn how to build a healthier immune system, too. We look forward to hearing f

Nutrition and Chronic Disease: This Is What You Need to Know

Nutrition and Chronic Disease: This Is What You Need to Know

by | Jul 17, 2020 | Informational, Nutrition, Sleep, Wellness

Nutrition and Chronic Disease: This Is What You Need to Know

Nearly half of the adults in the U.S. have at least one preventable chronic disease. 

It’s an unfortunate reality that many of us deal with life-long struggles due to a lack of education about behavioral and dietary choices. As a result, many people turn to exercise and medication in hopes of treating or preventing these illnesses.

What’s often ignored and is a main component of health is nutrition. Keep reading to find out the relationship between nutrition and chronic disease so that you can make informed decisions for your well being. 

Can Poor Nutrition Lead to Chronic Diseases?

One of the four main risk factors for chronic diseases is poor nutrition. The others include excessive alcohol consumption, tobacco use, and insufficient exercise. 

To understand why this is, it’s helpful to think of our bodies as if they were machines. Just like a car needs a certain type of gas and regular maintenance, our bodies need proper nutrition and exercise. 

Poor nutrition is malnutrition, which can be broken up into three categories:

  • Undernutrition (i.e. not getting enough macronutrients)
  • Micronutrient-related malnutrition (i.e. getting too much or not enough minerals and/or vitamins)
  • Overweight, obesity, and diet-related diseases

If your machine (your body) doesn’t get what it needs over time, it can lead to the following chronic diseases.

Chronic Diseases Associated With Poor Nutrition

While the scope of chronic diseases linked to poor nutrition may be wider, these are some of the illnesses that are linked to not eating a proper diet:

  • Arthritis
  • Brain dysfunction
  • Cancer
  • Dental disease
  • Diabetes
  • Heart diseases (as well as high blood pressure and cholesterol)
  • Obesity
  • Osteoporosis

Luckily, we have the education and power to make good nutritional choices to reduce the risk, progression, and symptoms of chronic diseases.

Using Nutrition to Fight Chronic Diseases

As it’s said, “we are what we eat”. To work towards our healthiest selves, we can integrate balanced nutrition into our diets to improve our lives.

Rather than thinking of it as a diet or a short-term goal, think of working towards good nutrition as a life-long journey. Start with one area at a time to make a smooth transition.

One thing you can do is start cutting out processed foods. Processed foods are any ingestible items that have been altered before reaching your hands (and mouth). Sometimes, this is a good thing, as processing allows for long-term storage while killing off harmful bacteria.

However, when foods are processed, essential nutrients are often destroyed or removed. This can lead to nutrient deficiencies, which can lead to chronic diseases over time.

Work towards creating an organic, fresh, and balanced diet. This includes eating plenty of whole fruits and vegetables (roughly 5 portions per day), reducing added sugars, and eating plenty of nutritious carbohydrates and polyunsaturated fats (i.e. walnuts, seeds, or fish). 

Good nutrition isn’t always about counting calories, but it’s always about making calories count. 

Nutrition and Chronic Disease Go Hand-in-Hand 

By investing in your nutrition, you can prevent and reduce symptoms of chronic diseases to strive towards wellness.

Keep learning about nutrition and chronic disease so that you can make informed decisions. Then, take things day by day and make small changes for a better future.

For guidance, consider using our nutrition services to help you in your journey. 

How to Read Nutrition Labels

How to Read Nutrition Labels

by | Jul 10, 2020 | Informational, Nutrition, Wellness

Understanding Nutrition: A Guide on How to Read Food Labels

In the U.S., 67% of the food we eat comes from a trip to the grocery store. Shopping at a supermarket rather than ordering takeout gives us control over the food we eat and helps us make healthier choices.  Eating a healthy diet can help you control your weight, improve your brain health, lower your risk for disease, and help you live a longer life.  The trouble is, flashy product packaging makes it tough to see which products are healthy. Luckily, understanding nutrition labels can help. Read on to learn how to read nutrition facts labels and how they can help you make better food choices.  

Read the Ingredient List

Manufacturers list ingredients by weight, from the highest amount to the least. In other words, the first ingredient makes up most of the product, while the last makes up the least amount. 

Look for wholesome ingredients like whole wheat. Avoid ingredients like artificial flavorings, hydrogenated oils, and added sugars. 

You should also aim for short ingredient lists. The fewer ingredients there are, the less processed the food is. Whole foods are an important part of nutrition and wellness.

Look for the Serving Size and Calories

The serving size is at the top of the nutrition facts, along with the servings per container. This information helps you compare similar products and tells you how many calories you can expect from one serving.

It’s not necessarily the amount you should eat or drink, it’s the amount of food that the nutrition information is measuring. For example, if you eat half a serving you’d halve the calories and nutrients, and for two servings you’d double it. 

Check Out the Percent Daily Value

The Percent Daily Value tells you how many nutrients and calories are in a serving compared to a standard 2,000 calorie diet. It takes the total recommended daily value of a nutrient (like vitamin C or sodium) and tells you how much the product fulfills. 

For example, the federal guidelines say Americans should consume 2,300 mg of sodium or less per day. If a serving of chips had 300 mg of sodium, that is 13% of the daily value. To make a healthier choice, pick a snack with a lower percent daily value. 

Notice the Nutrients 

Nutrition Facts separates nutrients into two categories: the ones you need more of and the ones to consume in moderation. 

You should watch how much sodium, added sugars, and saturated fat you eat. Too much can lead to heart disease, weight gain, and high blood pressure. 

Try to hit the recommended daily amount of calcium, dietary fiber, potassium, iron, and vitamin C. These are all important nutrients that can keep you regular, strengthen bones, prevent high blood pressure, and protect your immune system. 

A Healthy Lifestyle Starts with Understanding Nutrition

Understanding nutrition labels is a step towards making better food choices. The next time you’re at the grocery store, don’t forget to read the nutrition labeling before you buy. 

If you want to start living a healthier life but don’t know where to start, Amazing Life Chiropractic and Wellness can help. We offer nutrition plans in addition to our chiropractic care that will help you thrive.  

Contact us today to learn more or make an appointment.

Contact us to see how we can help!

What Happens When You Intermittent Fast?

What Happens When You Intermittent Fast?

by | Jul 8, 2020 | Informational, Nutrition, Weight-Loss, Wellness

What Happens When You Fast? The Benefits of Intermittent Fasting

A recent study by the National Institute of Aging published in the New England Journal of Medicine points to a range of health benefits related to intermittent fasting. Weight loss is one of those benefits but there’s more to it than simply losing weight. Let’s take a look at what happens when you intermittent fast.

What Is Intermittent Fasting?

Intermittent fasting (IF) is a pattern of eating that includes a certain number of hours or days during which you eat little or no food. IF schedules are usually written with two numbers, the first indicating the number of hours you fast and the second the number of hours you can eat.

Some of the most common IF patterns are 16:8 (16 hours of fasting with an 8-hour eating window), 18:6, and 20:4. Another popular pattern is the circadian rhythm fast, or 13:11. This pattern emulates your body’s internal clock by fasting roughly from sunset to morning.

Is Intermittent Fasting Healthy?

You should always consult with a healthcare professional before starting a new diet or exercise plan but the science behind fasting shows that intermittent fasting is a healthy way of eating.

The idea behind IF is that your body’s insulin levels drop when you’re not eating food. When those levels go down enough, for a long enough time, your body will start to burn fat to create energy.

A Harvard research study indicates this can help slow the aging process and lead to lower blood pressure and lower cholesterol levels.

How to Start Intermittent Fasting

The easiest way to start an intermittent fasting routine is to pick an eating pattern that’s not too much of a change from your normal lifestyle. If you typically eat 3 meals a day in the morning, mid-day, and evening, making the switch to a 20:4 pattern could be challenging.

Start by alternating days. Eat normally one day and follow the fasting routine the next. The goal isn’t to lose weight immediately, it’s to get accustomed to the new way of eating. After a week or two, move to fasting every day.

Once you feel comfortable with the pattern, you can move to a longer fasting window. You can also dial in your nutrition as you go, avoiding certain foods to help maximize your results.

What Happens When You Fast?

What does intermittent fasting do to the body that helps you lose weight? Once your insulin levels drop during a fast, your body starts to convert stored glucose into energy.

When you repeat this process daily, your body will get accustomed to it and switch into “fat burning” mode more quickly. This is why following a pattern is so helpful – it trains your body to expect it.

Longer fasting periods give your body more time to burn off those excess pounds to create energy.

Intermittent fasting also lets your GI tract rest and repair itself while you’re in the fasted state.

Where to Turn for Help Getting Started

Knowing what happens when you fast probably makes intermittent fasting sound pretty good. It can be an effective way to lose weight and feel healthier but the eating and fasting pattern is only part of the solution.

Fasting for 16 hours and then gorging yourself on burgers and pizza isn’t going to be very helpful.

If you want to learn how to get the most out of intermittent fasting, Amazing Life Chiropractic and Wellness can help. We’ll help you design a nutrition and wellness plan that fits your lifestyle perfectly.

Get in touch with us today to learn more.

The Importance of Nutrition

The Importance of Nutrition

by | Jul 3, 2020 | Advice, Informational, Nutrition, Wellness

The Importance of Good Nutrition: 4 Reasons to Watch What You Eat

Have you heard the expression, “You are what you eat?”

It was first coined in 1826 by food writer Jean Anthelme Brillat-Savarin. His idea was that the food we eat affects who we become physically, mentally, and emotionally.

Today, the importance of nutrition is clearer than ever before. We live in a country where 42% of adults are obese and conditions like heart disease and diabetes run rampant.

How strong is the connection between good diets and good health? Let’s take a look at some key benefits of healthy eating.

The Importance of Nutrition

The foods you eat today affect how you’ll feel tonight, tomorrow, and into the future. Here are 4 ways your diet can make or break your overall health.

1. Nutrition & Disease

While a nutritious diet preserves your health, a poor diet is the root cause of many diseases and ailments.

Common health problems that result from poor nutrition include:

  • Becoming overweight or obese
  • Heart disease
  • Stroke
  • Type 2 diabetes
  • Tooth decay
  • High cholesterol
  • High blood pressure
  • Cancer

Good diets, on the other hand, give your body the tools it needs to prevent disease and maintain your health. Limit your consumption of sugar, sodium, and saturated fats while boosting your intake of fruit, vegetables, and whole grains.

2. Nutrition & Weight Control

Being overweight leads to an array of health problems, from foot pain to diabetes. The importance of nutrition includes not only what you eat but how much you eat.

The average American consumes over 3,600 calories per day—far more than the recommended 2,000. The majority of these extra calories come from processed and refined foods.

A key focus of good nutrition is weight control by controlling your daily calorie intake. It also involves switching bad fats, like deep-fried foods, to good fats like avocados and olive oil.

3. Nutrition & Brain Health

The benefits of eating healthy aren’t limited to physical effects.

Two-thirds of people who eat fresh fruits and vegetables daily report no mental health problems. A well-balanced diet includes healthy fats, complex carbs, and essential vitamins and nutrients.

These keep your mind sound and your mood stable—and not just today. Research suggests that good nutrition can ward off cognitive decline and prevent Alzheimer’s disease.

4. Nutrition & Longevity

We all want to live a long, healthy, and happy life. Our eating habits can have a direct effect on how long we’ll live and how good our quality of life will be.

A pattern of overeating places stress on the body and could contribute to a shorter lifespan. Eating modest portions of nutrient-rich foods while reducing processed foods can have a positive effect on our longevity.

Improve Your Health With a Nutrition & Wellness Plan

The importance of nutrition can’t be overstated.

A healthy diet helps you ward off disease and maintain a healthy weight. It keeps your mind sound and can even contribute to a longer life span.

Why, then, do so many of us struggle with a poor diet? Could it be that you need some expert guidance to improve your eating habits?

Here at Mill Creek, we believe that good nutrition is a vital component in achieving optimal health. Click here to learn more about our customized nutrition and wellness plans.

Benefits of Nutritional Detox

Benefits of Nutritional Detox

by | Jul 1, 2020 | Informational, Nutrition, Weight-Loss, Wellness

The Benefits of a Nutritional Detox: Your Body Will Thank You

By this point, we’ve all heard about the awesome results a detox can have for your body. But have you considered wading in and trying it for yourself? With so many mental and physical benefits to be had, there’s all the reason in the world to consider a detox process. Treating your body the right way can help relieve a multitude of difficult problems. For anybody still on the fence, join us, today, as we break down five of our favorite detox benefits for a nutritional detox.

Weight Management

One of the biggest benefits of a nutritional detox is also one of the most obvious. Changing your diet to eliminate toxins from your body allows you to drop all of the things causing weight gain and fat maintenance.

Instead, what you’re left with is a healthier gut biome and a body that isn’t constantly struggling against the substances you are eating. When your diet shifts to detox intake, your weight will also be less likely to fluctuate.

Increased Energy

Looking for an energy boost? Sugary drinks and strong coffee can do a lot of harm to your body, especially over time. On the other hand, the natural energy boost of a whole body cleanse detox has been well documented. And, what’s more, it’s not causing your body long-term harm.

Learning how to detox your body means clearing out all of the sugar and caffeine and other things that cause energy slumps when they run out. Instead, you’re left with a more stable, more sustainable energy source throughout the day.

Clear-Headedness

If you want to deal away with cloudy headedness and absentmindedness, a whole body detox has a lot to offer you, professionally. Many times, detoxifications will include a mental component, as well, waking you up and sharpening your thought process.

Going back to the question of sugar crashes, sudden drops in your energy from a lack of stimulants can also affect your mind. This is part of what makes detoxification such a positive experience. It brings out the best in your body, but also your mind.

Healthier Internal Organs

The whole point of a detox is to help your body flush out the toxins that are inside of it and might be doing it harm. These are your “waste removal” organs, and this cleansing gives them the break they need from the toxins that build up in and around them.

Your body can accumulate more toxins than you might expect. A detox is a good, active way to flush out these toxins so your internal organs can work more efficiently.

Clearer Skin

For thousands of people, the quest for clearer skin can seem like a neverending journey. All of the skincare products can come and go, but if your diet isn’t playing along, skin problems can and will still develop.

Detoxes are a great way to cleanse your skin when all else fails. With as little as a strict detoxification diet, you can see near-perfect results with your skin-clarity. A word of warning: as the detox process works its magic, your skin may flare up initially, before later clearing up, again, after completion.

Detox Benefits

A detox food plan can take any one of a dozen different forms. What’s important is to get one that helps flush out toxins, encourages natural energy, and benefits your body in ways that matter to you.

Ready to learn more about nutritional detox and its benefits for your body? Check out some of our other blog posts, today, and find out more about our nutritional detox services (as well as many others).