NutraChamps Blog

Tag: immune boost

  • Best Natural Ways to Support Your Immune System!

    Best Natural Ways to Support Your Immune System!

    Our immune systems work hard every day, even when we don’t notice. The immune system has an important task, which is to protect our body from harmful substances and invaders including germs, bacteria, and other microorganisms. Think of the immune system as our own built-in defence system, working hard to fight off any threats that might harm you as an individual. Our immune systems don’t ask for much, but they do need us to treat our bodies with care. It’s important to recognize that there are things we can do that weaken the immune system and should be handled with caution, such as drinking, smoking, and eating highly processed foods. The good news is, that there are so many natural things we can do to strengthen and support the immune system in the body, allowing it to function more optimally. In this blog post, we’re going to share some of the best and most studied ways to boost your immune system and keep it thriving! If you’re interested in feeling your best this fall and winter season, keep on reading…

    Eat nutrient-dense foods

    The foods we consume are one of the most important ways we can take care of our immune system. The foods we eat can either fuel our body or burden our body. When making food choices to support the immune system, it is important to consider a variety of whole foods. Focusing on fruits, vegetables, nuts, seeds, legumes, lean proteins, and healthy fats is a simple way to ensure you’re getting what you need. Consuming a balanced diet means making sure each meal contains protein, carbs, and healthy fats. This is one of the best ways to support the immune system. Some of the best nutrient-dense foods for immune system health include:

    • Citrus fruits & greens including oranges, mango, and spinach
    • Nuts & seeds including almonds, walnuts, and tahini
    • Herbs such as garlic, oregano, and ginger
    • Protein sources containing a variety of nutrients such as eggs, fish, and legumes
    • Fermented foods such as sauerkraut, yogurt, and kimchi

    These foods contain a plethora of Vitamins, Nutrients, and Antioxidants that will support the body on a cellular level, keeping it thriving throughout the cold & flu season.

    Manage stress levels

    Many of us are bombarded by daily stressors in life including deadlines, family matters, business-related concerns, and so much more! One of the most important things we can do for our immune systems is to utilize tools to manage stress in a healthy way. Oftentimes, people can lean toward unhealthy coping mechanisms to deal with stress which include drinking, smoking, gambling, or too much screen time. Instead, cultivating a toolbox of healthy coping mechanisms will not only help to manage stress, but also positively benefit mental health. Here are some suggestions for dealing with stress in a healthier way:

    • Meditation: One of the top benefits of meditation is that it can significantly reduce stress. There are so many simple ways to meditate on a daily basis, one of them is by using an app! You can download Insight Timer or even try headspace to follow along with some guided meditations that can range in length from 5 to 10 minutes long!
    • Deep breathing: The breath is one of the most simple yet powerful ways to support stress in the body. Practicing deep breathing has the capability to activate our parasympathetic nervous system, allowing us to get into a state of rest & digest. When you feel stress creeping up on you during the day, try taking some deep inhales for a count of 4 and deep exhales for a count of 4, it will make a big difference! 

    Get enough sleep

    Did you know that when you sleep your body goes through an internal repair? While it might seem as though the body remains idle during sleep, it is actually doing a lot of work to repair and keep you healthy! During deep sleep, the body works to strengthen your organs, muscles, cells, and other essential systems. Since the body needs sleep to do its important repair work, it’s essential to get enough quality sleep in order to be the healthiest version of yourself. If you struggle to get sleep, there are many ways you can work to improve your sleep hygiene. Some of our suggestions include:

    • Maintaining a regular bedtime and wakeup time, the body appreciates routine and consistency.
    • Staying away from screens and stressors at least one hour before bedtime.
    • Optimizing the temperature and environment in your bedroom to promote calm and tranquility.

    Exercise 

    Physical activity has plenty of benefits, from helping to manage weight, to reducing the risk of heart disease, and even supporting mental health. Now studies have even proven that physical activity helps to improve the immune system! Physical activity actually changes the body on a cellular level by increasing the amount of white blood cells which are specifically linked to help the body fight off infections and diseases. The physical activity you do to benefit your immune system doesn’t need to be strenuous. A simple daily walk, yoga, or cycling can all positively impact the immune system. Experts suggest that adults ranging from 19-64 years old should aim for 4 to 5 days of exercise per week with at least 150 minutes dedicated to moderate intensity physical activity. 

    Take supplements

    Sometimes our immune system can use a little extra support and boost, especially during the peak times of the year where we are more susceptible to catching viruses. Taking supplements can be a useful way to ensure your body has extra protection and strength during cold & flu season. Some of our top suggestions of supplements to take for the immune system include:

    Supplements are a great tool, but shouldn’t be only relied on as the be-all end-all to support your wellbeing. They’re made to “supplement” your lifestyle not makeup for poor daily choices that don’t align with a state of wellbeing. Supplements work in harmony alongside living a balanced lifestyle! 

     

  • Benefits of Selenium!

    Benefits of Selenium!

    Have you ever heard of selenium? No, it’s not a new iPhone model or a fancy sports car. Selenium is actually a mineral that plays an important role in keeping your body healthy and functioning properly. And today, I’m going to talk about the benefits of selenium that will make you want to include this mineral in your diet. So, buckle up and let’s dive into the world of selenium!

    What is Selenium?

    Selenium is a mineral that is found in soil, water, and some foods. It is a trace element, meaning that your body only needs it in small amounts to function properly. Selenium acts as an antioxidant, helping to protect cells from damage caused by free radicals. It also plays a role in thyroid function and immune system health.

    Benefits of Selenium

    1. Boosts Immune System

    Selenium has been shown to boost the immune system by enhancing the production of cytokines, which are proteins that help regulate the immune response. This mineral also helps to increase the production of white blood cells, which are responsible for fighting off infections and diseases.

    1. Improves Heart Health

    Selenium has been found to play a role in reducing the risk of heart disease. Research has shown that people who consume higher amounts of selenium have a lower risk of developing heart disease. Selenium helps to lower inflammation and oxidative stress, which are two factors that contribute to the development of heart disease.

    1. Supports Thyroid Health

    Selenium is essential for thyroid health because it helps to regulate the production of thyroid hormones. The thyroid gland needs selenium to function properly, and without enough selenium, the thyroid may not be able to produce enough hormones. This can lead to hypothyroidism, a condition in which the thyroid gland does not produce enough hormones.

    1. Promotes Cognitive Function

    Studies have shown that selenium may play a role in promoting cognitive function and reducing the risk of cognitive decline. This mineral helps to reduce inflammation and oxidative stress in the brain, which can contribute to cognitive decline.

    1. Protects Against Cancer

    Selenium has been found to have anti-cancer properties, and research has shown that it may help to reduce the risk of certain types of cancer, including prostate, lung, and colorectal cancer. This mineral helps to protect cells from damage caused by free radicals, which can contribute to the development of cancer.

    Food Sources of Selenium

    Selenium is found in a variety of foods, including:

    • Brazil nuts
    • Tuna
    • Shrimp
    • Halibut
    • Chicken
    • Turkey
    • Eggs
    • Spinach
    • Brown rice
    • Sunflower seeds

    Including these foods in your diet can help to ensure that you are getting enough selenium. However, if you are unable to get enough selenium from your diet alone, you may want to consider taking a supplement.

    NutraChamps and Selenium

    At NutraChamps, we believe in using the highest quality ingredients in our supplements to help support your health and well-being. That’s why we include selenium in our Balance supplement, which is designed to support hormonal balance, thyroid function, and immune system health. Our Balance supplement contains 200 mcg of selenium per serving, which is the recommended daily intake for adults. 

    Selenium may not be the most well-known mineral, but it plays an important role in keeping your body healthy and functioning properly. From boosting the immune system to protecting against cancer, selenium offers a variety of benefits that make it worth including in your diet. So, if you want to support your health and well-being, make sure to include selenium-rich foods in your diet or consider taking a supplement like NutraChamps Balance. 

     
  • Vitamin C: The Magic Nutrient that Keeps You Smiling!

    Vitamin C: The Magic Nutrient that Keeps You Smiling!

    Vitamin C, also known as ascorbic acid, is a crucial nutrient that we all need to keep our bodies in tip-top shape. It’s like the superhero of nutrients, providing our bodies with a variety of benefits that help us feel our best. But what exactly makes Vitamin C so special? And why do we need it in our lives? Let’s explore!

    Vitamin C is a water-soluble vitamin, which means it dissolves in water and our bodies can’t store it for later use. That’s why it’s important to include Vitamin C in our daily diets, to make sure we are getting enough of it.

    What exactly does Vitamin C do for us?

    Well, for starters, it’s a powerful antioxidant. This means it helps protect our bodies from harmful free radicals that can damage our cells and contribute to the development of diseases such as cancer, heart disease, and even the common cold. Vitamin C also plays a crucial role in helping our bodies produce collagen, which is important for maintaining healthy skin, bones, and connective tissues.

    Vitamin C also helps boost our immune systems, which is especially important during cold and flu season. In fact, research has shown that people who regularly consume Vitamin C are less likely to get sick. (source: The Linus Pauling Institute)

    In addition to its role in supporting our immune systems, Vitamin C has also been shown to help improve our moods. That’s right, this little nutrient can actually make us feel happier! Studies have shown that people with higher levels of Vitamin C have a reduced risk of depression. (source: The American Journal of Clinical Nutrition)

    So, how do we make sure we’re getting enough Vitamin C in our diets?

    Well, there are a variety of fruits and vegetables that are rich in this magic nutrient, including oranges, strawberries, kiwis, bell peppers, and spinach, to name a few. But if you’re like most people, it can be difficult to get enough Vitamin C from your diet alone, which is why supplements can be a great option.

    At NutraChamps, we offer high-quality Vitamin C supplements that come in both capsules and gummies, making it easy to get your daily dose of Vitamin C no matter your preference. And the best part? Our Vitamin C supplements are made with natural ingredients, so you can feel good about what you’re putting in your body.

    To wrap it up, Vitamin C is a crucial nutrient that provides our bodies with a variety of benefits, from boosting our immune systems to improving our moods. So, if you want to feel your best and keep smiling, make sure you’re getting enough Vitamin C in your diet. And if you need a little help, NutraChamps has got you covered!

    Sources:

    • The Linus Pauling Institute: Vitamin C
    • The American Journal of Clinical Nutrition: Vitamin C Status and Mood

    Disclaimer: This blog post is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new supplement regimen.

  • The Medicinal Powers of Ginger

    The Medicinal Powers of Ginger

    Ginger, also known as Zingiber officinale, is a pretty incredible spice that not only delivers beautiful flavor, but marvelous health benefits as well. 

    It’s not the prettiest root, but it sure does get the job done! Keep reading to find out why this root is one of our favorites, and how it can help you in your day-to-day preventative routine.

    What is it?

    Ginger belongs to the Zingiberaceae family, and is closely related to spices like turmeric and cardomon. It’s fairly customary to find many of these ingredients together, whether in food or in medicine.

    Native to South-east Asia, India and China, ginger is an integral component of the region’s diet, but has been hugely popular in the Western world for it’s medicinal properties. Other ginger-producing countries include Nepal, Australia, Nigeria and Fiji. But, what if I told you that you can grow ginger in your own backyard? Ok, maybe not everyone can, but it’s actually possible in places like Southern Texas and Louisiana, Florida, Southern and coastal California, Central Valley, Southern Arizona, and Hawaii!*

    pile of gingerGinger contains gingerol, a substance with powerful medicinal properties. The rhizome (underground part of the stem) is the part commonly used as a spice. This spice can be ingested in powder form, liquid (juiced from the root), or eaten fresh from the root itself (raw or cooked). 

    Not only does ginger contain gingerol, but it also contains compounds called shogaols, which give the root its pungent taste. It’s spicy, to say the least!

    We’ll dive deeper into the benefits, Quality Control, and any contraindications below. Keep reading to learn more!

    Benefits

    If you’re curious about how healthy ginger can be on a nutritional level, take a look at these nutritional benefits!

    10g serving of fresh ginger provides*:

    ginger and lemon

    • 4 kcals
    • 2g protein
    • 1g fat
    • 8g carbohydrate
    • 2g fibre
    • 42mg potassium

    Ginger has a plethora of medicinal benefits, including but not limited to the following:

    • Protects against disease: Because ginger is high in antioxidants, it can help reduce various types of oxidative stress. Oxidative stress happens when too many free radicals build up in the body. Free radicals are toxic substances produced by your metabolism or other factors. Dietary antioxidants like ginger help the body get rid of free radicals.
    • Relieves indigestion: This means improving digestion as a whole and reducing your chance of gas!
    • Relieves nausea: ginger’s compounds may increase digestive responsiveness and speed stomach emptying, which may reduce nausea. It could also be the due to the anti-inflammatory properties, which may improve digestion and support the release of blood-pressure-regulating hormones to calm your body, which reduces nausea.
    • Helps ease cold/flu symptoms: Have you ever had ginger + honey tea while you had a cold? The spice with the addition of honey help to soothe and coat the throat!
    • Relieves pain and reduces inflammation: Ginger is great for those with arthritis or chronic joint pain. It contains anti-inflammatory compounds that function in the same way as COX-2 inhibitors, which are drugs used to treat pain and inflammation. Ginger is your healthy, natural alternative!
    • Supports cardiovascular health: Ginger helps reduce your risk of heart attack and stroke by inhibiting the action of several of the genes involved in the inflammation process. The University of Maryland Medical Center cites a number of studies that suggest ginger may lower cholesterol and prevent blood from clotting. This blood-thinning or anti-coagulant effect is important for people with heart disease, and it comes directly from the gingerol compound of Ginger.

    So what do you do if you don’t like the spicy taste of ginger? You wouldn’t be alone in feeling this way. Although I love the spice from Ginger, I understand it can be quite potent for some. You can enjoy ginger in many ways/forms and still get the same benefits!

    NC turm ginger gummiesThat doesn’t mean you can’t get all the benefits of this superfood. At NutraChamps, we have tried and tested many different Ginger supplements, but none seem to add up to what many of our team would consider our favorite Gummy Supplement.  Our Turmeric & Ginger Gummies provide 12mg of Ginger Root Extract as well as 270mg Turmeric Root Extract.

    Gingerol, the main bioactive compound in ginger has both antioxidant and anti-inflammatory properties. Turmeric and ginger have been paired for ages, making ginger the perfect addition to our Turmeric Curcumin Gummies.

    Designed for men, women and kids, NutraChamps Turmeric Curcumin Gummies are a deliciously great choice for healthy joints, anti-inflammatory support, brain and heart health, immune function and overall wellness. Loaded with 95% standardized turmeric curcumin extract, our gummies deliver virtually the same powerful benefits you can expect from a high quality curcumin capsule product.

    What to look for

    Although a lot of Ginger looks similar, you’ll want buy a specific kind to get all the nutritients you possibly can. 

    Ginger is commonly consumed in foods, as a supplement (powder, liquid, gummy, syrups), or in tea. Ginger has most often been used by adults in doses of 0.5-3 grams by mouth daily for up to 12 weeks. Ginger is also available in topical gels, ointments, and aromatherapy essential oils to be applied to the skin or in an air diffuser.

    Always speak with a healthcare provider to find out what type of product and dose might be best for a specific condition or for you! Everyone will react differently to this spice and it’s best to be safe than sorry!

    ginger root + powder

    When picking out fresh ginger from the store, there are a few things to keep in mind:

    1. Look for ginger with shiny, taut skin. The skin should be thin. You should be able to easily nick the skin with your nail and get right to the fleshy part on the inside.
    2. Take a whiff. Is it pungent and spicy? It should be!
    3. Make sure the root has no soft spots
    4. Store it properly! If you use ginger frequently (2-3 times a week), store it in a resealable bag (with all the air removed) in the crisper drawer of your fridge. If ginger doesn’t show up as often in your cooking, store it in the freezer and grate it whenever you need it. I got this great tip from this source. 

    Contraindications

    Like any other medicine, there are a few contraindications to look out for. These include:

    • Asprin
    • Anticoagulant drugs
    • Antiplatelet drugs and herbs
    • NSAID (nonsteroidal anti-inflammatory drugs)

    The two things to be aware of:

    First: If you have a bleeding disorder, using ginger in large amounts may prolong bleeding time and increase your risk of bruising. Use ginger with caution and always ask your doctor if what you’re taking is going to be safe considering your condition.

    Second: When using ginger in large amounts, you may slow blood clotting. If you’re coming out of surgery (even during), you will need to consider taking a break from ginger. Stop using it at least 2 weeks before your scheduled surgery.

    Conclusion

    I personally love using ginger, because I enjoy the taste! It adds spice, but also a slight sweetness to your meal, smoothie, tea, or salad dressing.

    It’s been a great addition to my daily supplement routine, but I find myself using it more often in very specific situations, such as when I’m in a car or plane for a while (motion sickness), when I go for a long run (I use it to ease my stomach by blending it with maple syrup, salt, and water), and lastly, I swear by Ginger mixed with turmeric when I feel the slightest twinge of a cold or flu coming on. I tend to automatically do this as the temperature changes (whether it’s getting cooler or warmer), since I know this is when I tend to have a lower immune system.

    Have you added Ginger to your daily routine yet? Is it something you swear by as much as I do? If not, what’s holding you back? Let me know in the comments!

    Resources: 

    • https://health.clevelandclinic.org/ginger-health-benefits/
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/
    • https://examine.com/supplements/ginger/
    • https://www.ncbi.nlm.nih.gov/books/NBK92775/
    • https://www.researchgate.net/publication/327337996_Ginger-Food_and_Drugs_Dangerous_Interactions-2_Ginger
  • 5 Ways to Boost Your Immune System

    5 Ways to Boost Your Immune System

    With every Cold and Flu season, we find ourselves scrambling to keep up our health and immunity. The immune system is not a single entity, it is a huge system that requires balance and harmony throughout. While supplements are great to provide those nutrients you are missing, here are some additional effective ways to ensure you stay in good health year round. In general, most people will feel better for implementing any of the 5 tips listed below.

    Diet plays a big role in building up your antibodies to fight illness. This will not show after one or two meals, rather after building a habit of eating healthy for your body. For those following a diet that includes all food groups, increase your vegetables and fruits, and introduce a wide arrangement of colours and variety. Some immune-boosting foods include citrus fruits, ginger, broccoli, and other cruciferous vegetables, garlic, probiotic-rich foods like yogurt, and fermented foods. There are so many options, it’s just about finding what works best for you and your preferences.

    Being stressed for long periods at a time can be detrimental to your health, as it can increase levels of cortisol in your body, but also leads to a plethora of other health risks, such as high blood pressure, the formation of artery-clogging deposits, brain changes like anxiety and depression. Meditation is a great way to lower stress and increase your resilience in times of illness, especially when practiced consistently. You can let thoughts flow in and out, just remember to come back to your breath. Psychological stress increases susceptibility to illness*, so it’s something you want to lower whenever possible. Stress is inevitable, but our body does not want to be in a constant state of Fight or Flight.

    woman running silhouette Exercise helps to lower cortisol and adrenaline, which are high states of stress for the body. Being physically active may help reduce the risk of chronic diseases that could further weaken your immune system, including cardiovascular disease, diabetes, and obesity. Physical activity of any kind helps to flush bacteria from the lungs. Exercise can include things like a Bootcamp class, yoga, cycling, a home workout with resistance bands, dancing with others (or by yourself) or a walk to the park and back.

    Research shows that a lack of sleep can leave you more susceptible to getting sick after being exposed to a virus. The same can be said for recovery once you are sick. Proteins, known as cytokines, get released by your immune system during sleep. Certain cytokines need to increase when you have an infection or inflammation. This includes times of stress. Sleep deprivation may decrease the production of these protective cytokines. When you don’t get enough sleep, infection-fighting antibodies and cells are reduced making it easier to catch a cold, the flu, or worse.

    Just like the name implies, supplements are supplemental to your everyday lifestyle. While they shouldn’t be apills replacement for your everyday nutrients you receive from your diet, they are however helpful for some who is lacking in vitamins and minerals, or for those who are not absorbing nutrients from their food. When you know your food won’t provide all your nutrients, supplements can be extremely helpful. Some vitamins and minerals that can be helpful are Vitamin A, B6, C, D, E, and Fish Oil. Additionally, some immune-boosting supplements taken consistently have been shown to help strengthen your immune system and microbiome. These include Elderberry, Echinacea, and medicinal mushrooms.

    Resources:

      1. (https://www.cmu.edu/dietrich/psychology/stress-immunity-disease-lab/scales/pdf/jpsp93.pdf)
      2. https://www.cnn.com/2020/03/26/health/immunity-exercise-sleep-meditation-stress-coronavirus-drayer-wellness/index.html
  • 7 Ways Raw Honey Benefits Your Health

    7 Ways Raw Honey Benefits Your Health

    I don’t know about you, but I hated honey as a kid. I thought it was cloyingly sweet and without flavour. It wasn’t until I was an adult that I realized that the store-bought honey I disliked isn’t really honey at all: it’s a heavily processed honey-like product, that is often cut with high fructose corn syrup, to make it cheaper. Real honey—raw, unpasteurized honey—as it turns out, is delicious and insanely flavorful. Depending on the time of year, or the flowers its made from, it can be light and floral, or dark like molasses. Not only that, this natural sweetener is extremely nutritious: loaded with enzymes, vitamins and minerals — clearly raw honey benefits are plentiful.

    Here are our top seven benefits of consuming raw honey:

    1. Cough Suppressant

      Honey has been used for thousands of years to help with the relief of cold symptoms. And with good reason: a 2007 study found that honey was effective at reducing nighttime coughing in children—even more so than cough medicine. Just take a teaspoon of honey 30 minutes before bed (either in a cup of hot water, or on its own) to feel its soothing effect.

    2. Boost Immune System

      High antioxidant levels and a variety of probiotics make honey a great tool in preventing illness and strengthening the immune system. Probiotics work by increasing the good bacteria in our gut, and fighting off bad bacteria, while antioxidants work to protect immune cell damage. Take a spoonful everyday, or add to a hot cup of ginger tea when you’re feeling under the weather.

    3. Brain Booster

      We are only just starting to learn about the nootropic effects of honey. Raw honey is rich in antioxidants known as polyphenols. These polyphenols enhance memory function, reduces cellular damage, and reduce inflammation in the brain. One study found that menopausal women who took 20g of honey every day for four months had better short-term memory than those who didn’t. Raw honey often contains royal jelly—the food of the queen bee—which contains acetylcholine, a neurotransmitter that helps to regulate memory and improve focus.

    4. Treat Wounds and Burns

      Honey’s antibacterial properties and high pH may help to treat wounds and burns. Manuka honey in particular, has been studied for its healing properties, and a study in the British Journal of Surgery found that patients with leg wounds and sores showed remarkable improvement after using honey topically.

    5. Fight Allergies

      Unlike conventional honey, which has been ultra-filtered and processed at high temperatures, raw honey is only lightly filtered and still contains small amounts of pollen. As it turns out, that pollen may be able to help relieve allergy symptoms. This might sound counterintuitive, but the theory behind it is that it acts as a vaccine, exposing the body to small amounts of pollen, and triggering an immune response in the body. To make the most of this effect, buy local honey, as this will allow your body to build an immune response to the very pollen in your environment triggering your allergies.

    6. Regulate blood sugar

      Despite its sweetness, raw honey may be a healthy sweetener option for diabetics: studies have found that raw honey lowers blood plasma glucose levels, increases insulin and reduces hyperglycemia. Even more interesting, combining raw honey with cinnamon—which is also known for its ability to regulate blood sugar—gives it low glycemic effect. Use raw honey in baking, or drizzle on yogurt and fruit with a dash of cinnamon—and ditch the white sugar for good!

    7. Increase Energy Levels

      Forget about your energy drinks—honey is one of the best sources of carbohydrates to get the instant fuel (and pick-me-up) you need. Because it’s mostly sugar, it’s easily absorbed by the body, making it a great way to fuel up before and after a workout. You can even take it by the spoonful or add it to a snack to fight off the midday fatigue that plagues your workday!

    So there you have it: seven ways raw honey benefits your performance every day. Do you eat raw honey? What’s your favorite way to include this nutritious powerhouse into your diet?