NutraChamps Blog

Tag: nutrition

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.

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 a 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. 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
April 3, 2020
How to Drink Apple Cider Vinegar Without Tasting It

How to Drink Apple Cider Vinegar Without Tasting It

By now, you’ve probably heard about all that apple cider vinegar has to offer – it sounds almost as if it’s a miracle substance, and it really could be considered as such, with its beneficial bacteria and wealth of raw enzymes that have made it one of the most useful, and oldest, remedies on the planet. The problem? Many people aren’t too fond of the way it tastes, and just can’t stomach the thought of drinking it. But there is good news if you’re one of them as we’ll explain how to drink apple cider vinegar without tasting it.

Not sure why you should even bother trying? We’ll take a closer look at the multiple medicinal benefits apple cider vinegar offers – and, let you know how you can get them without tasting it.

Slows the Aging Process

While most of us appreciate the experience and wisdom gained as we get older, few look forward to those physical signs, from feeling fatigued more often to wrinkled skin. As apple cider helps promote a good alkaline/acid balance and is jam-packed with powerful antioxidants, it’s known to help slow the aging process and prevent premature aging. Many holistic healthcare professionals even refer to it as the ultimate anti-aging elixir.

Acts as a Detox

Apple cider vinegar can serve as a natural detox, thanks to multiple different abilities. It helps to cleanse the lymph nodes and break up mucus, which allows for optimal lymph circulation – when your lymphatic system is healthy and working as it should, it’s better able to remove toxins, and it also helps to enhance the strength of the immune system. It’s particularly known for detoxing the liver by removing harmful environmental toxins that tend to build up and stimulating circulation.

Improves Digestion and Reliving Digestive Problems

Apple cider vinegar is well-known for supporting the digestive system. It can help improve it overall, as well as address common problems like gas, bloating, indigestion and acid reflux. While experts still aren’t 100 percent sure of the reasons behind that, one theory suggests it’s the healthy acids found in it that help to control the growth of harmful bacteria in the gut, and throughout the body. It may even help relieve heartburn too, as it helps to raise low stomach acid levels.

Eliminates Candida

Apple cider vinegar, as mentioned, is rich in natural enzymes. When you consume it, it can help prevent candida from getting out of control. This natural-occurring yeast has been associated with a wide range of health problems, from depression, fatigue and headaches to yeast infections and sugar cravings. When the body becomes too acidic, something that happens from consuming a diet that’s high in sugar and/or processed foods, it can quickly grow out of control. Candida thrives on “junk” like cookies, pastries and fast food. In fact, some experts believe that developing a sugar addiction may actually be the result of a yeast overgrowth. Candida needs those unhealthy foods in order to survive, so the more you eat, the more you crave.

As apple cider vinegar is fermented with a beneficial yeast, it helps the “good” healthy bacteria grow, making it more difficult for the “bad” or unhealthy bacteria to thrive.

Supporting Heart Health

Taking apple cider vinegar supports heart health in several ways. It’s been found to lower high blood pressure thanks to its ability to balance sodium levels, which in turn, lowers the risk of heart disease. Its rich magnesium content serves to relax blood vessel walls as well, another factor in healthier blood pressure. It also works to raise HDL, the “good cholesterol,” and control triglyceride levels in addition to containing an antioxidant known as chlorogenic acid. This substance has been demonstrated in studies to prevent LDL (or “bad”) cholesterol particles from becoming oxidized, a key factor in the development of heart disease.

How to Drink Apple Cider Vinegar Without Tasting It

So, you’ve probably been wondering when we’re going to get back to the original question: How to drink apple cider vinegar without tasting it? Drinking it not only comes with a very harsh odor and taste, but it can lead to erosion of tooth enamel. That leaves many in a bit of a quandary, wanting to get all the benefits apple cider vinegar offers, without experiencing those negative effects.

Fortunately, there is a solution – apple cider vinegar supplements. With capsules, you can still enjoy the many benefits for mind and body, without those unpleasantries.

February 20, 2018
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?
November 3, 2017