NutraChamps Blog

Tag: zinc

  • 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! 

     

  • The Zinc Connection: How This Mineral Affects Your Body

    The Zinc Connection: How This Mineral Affects Your Body

    Oh hey there, health enthusiasts! This article is going to talk about a micronutrient that’s small in size but plays a significant role in keeping our bodies healthy – zinc! You may have heard of zinc as a supplement, but did you know that it’s actually found in various food sources too?

    Let’s dive into the importance of zinc, what foods you can find it in, and why supplementing with it might be essential.

    The Lowdown on Zinc:

    Zinc is a mineral that’s vital for our immune system, wound healing, and cell growth and division. It’s also essential for our senses of taste and smell. In fact, a zinc deficiency can lead to impaired taste and smell, delayed wound healing, hair loss, and even infertility. So, getting enough zinc in our diet is crucial!

    Food Sources of Zinc:

    Luckily, zinc can be found in a wide variety of foods, including:

    1. Meat: Beef, pork, and chicken are excellent sources of zinc. Just one serving of beef provides about 7 milligrams of zinc, which is nearly half of the recommended daily intake for adult men.

    2. Seafood: Oysters are the richest source of zinc, with just six medium-sized oysters providing over 30 milligrams of zinc! Other seafood sources of zinc include crab, lobster, and shrimp.

    3. Dairy: Milk and cheese contain small amounts of zinc, but they can still contribute to your daily intake. Some dairy products are also fortified with zinc.

    4. Legumes: Beans, lentils, and chickpeas are plant-based sources of zinc. Vegetarians and vegans can rely on legumes to meet their daily zinc needs.

    5. Nuts and seeds: Cashews, almonds, pumpkin seeds, and hemp seeds are good sources of zinc. They’re also rich in other nutrients like magnesium and healthy fats.

    Supplementing with Zinc:

    While getting enough zinc through food is ideal, some people may benefit from taking a zinc supplement. For example, vegetarians and vegans may have a harder time meeting their daily zinc needs through food alone, as plant-based sources of zinc aren’t as well absorbed by the body as animal-based sources. Additionally, athletes, pregnant women, and older adults may need more zinc than the average person.

    NutraChamps has a few different zinc supplements to choose from, including a liquid zinc supplement that can be added to your favorite beverage, a zinc+ liquid supplement that’s highly absorbable, and zinc gummies that are delicious and perfect for supporting your immune system during cold and flu season.

    So there you have it, folks – the importance of zinc, where to find it in your diet, and why supplementing with it might be beneficial. Whether you choose to get your zinc from food or supplements, make sure you’re getting enough of this important micronutrient to support your health and wellbeing. And if you’re in the market for a high-quality zinc supplement, NutraChamps has got you covered!

  • How to Take Care of Yourself When You’re Feeling Sick

    How to Take Care of Yourself When You’re Feeling Sick

    If someone really close to you catches a cold or flu, chances are you go into caregiver mode. It certainly sucks to see the people we love feeling sick, so we do our best to help them out.

    But what happens when you start feeling sick? Do you know how to take care of yourself? Although help from others is great, and might even be necessary at some points, there are things that you can do to help yourself slowly recover!

    What happens to your body when you get the flu?

    Fever, chills, muscle aches, scratchy throat, and a runny nose are just some of the common symptoms you may feel that accompany the flu. Have you ever really wondered how this actually begins? In order for influenza virus to take over, it must first enter the body. Cold viruses usually only impact the upper airways of the body such as the sinuses, throat, and nose. Whereas flus can take hold in both the upper and lower airways and usually make their way into the lungs, which is why you can tend to feel worse than just a cold. 

    At this point in time, our immune system kicks into gear! It senses the unwanted guest within the body (flu) and begins to release white blood cells and other chemicals to take out these pesky invaders. The lymphatic system also helps with this process by helping to carry white blood cells throughout the body.

    So basically, your body is fighting a battle for you on it’s own! Needless to say, there are things that you should do to help support the immune system and help your recover fully!

    5 Ways to Help Yourself When Sick:

    Stay hydrated:

    Drinking enough fluids is one of the most essential and best things you can do for yourself when you’re feeling sick. Staying hydrated is super important no matter what, but especially if you have a cold or flu. By drinking water, juices, and electrolytes you will be replacing fluids you may have lost while also loosening mucus within the body. It especially helps to drink warm liquids when you’re sick because they soothe the throat and relieve congestion!

    Get enough sleep and rest:

    Sleeping and resting enough is absolutely essential for recovery when you are sick. Your body actually increases the production of antibodies at this time. Unfortunately, sometimes it’s a bit tough to get proper shut eye when you don’t feel your best. Some of the ways you can help yourself rest when sick with a cold or flu is to take OTC (over the counter) medications, elevate your head with the proper pillows, and moisturize the air.

    Eat infection fighting foods:

    To give your immune system that extra support it needs while you’re under the weather, eating the right foods can truly help the recovery process. Chicken soup, garlic, honey, ginger, fruits filled with vitamin C, and leafy greens are all amazing options to help you feel better.

    Take Vitamin C and Zinc:

    Studies show that the combination of Vitamin C and Zinc are important for immune system defence and maintenance of good health. Symptom relief has been shown to be quicker when this vitamin and mineral are incorporated daily and during the duration of a cold or flu.

    Reduce Stress:

    Too much stress is never a good thing, especially when you’re already feeling under the weather. Stress increases cortisol levels in the body, which can in turn suppress the immune system. When you have a cold or flu it’s best to take the time to rest and give your body the healing that it needs. Take time off work if you can, and remember to lean on the people you love for some extra support if necessary!

    For the most part, fighting off a cold or flu will eventually happen in time within healthy individuals. While it’s important to take care of yourself while feeling ill, it’s also important to know when you should consult with a doctor or healthcare specialist. If your symptoms last for 10 days with no improvement, that is usually a good sign to go and speak with a professional. Those who also have more health complications or are vulnerable should speak with a doctor as soon as symptoms begin to appear. This includes if you’re pregnant, have other medical conditions, and if you are 65 years of age or older.

    Sources:

    https://pubmed.ncbi.nlm.nih.gov/22429343/

  • 7 Natural Ways To Kick The Common Cold

    7 Natural Ways To Kick The Common Cold

    It’s that time of year again: the ground is snowy, the air is crisp, and the people are…sick.

    It seems that you and everyone you know is experiencing the dreaded symptoms of the common cold: congestion, sneezing, coughing, and a little red nose from the constant tissue action. So to curb your couch time, we’ve come up with seven ways you can kick the sick and get back to optimal health.

    1. Ginger

    Fresh ginger root is basically your anti-inflammatory one stop shop when you’re feeling sick. Ginger soothes sore throats, alleviates nausea, and loosens chest congestion. The best way to prepare fresh ginger is to peel it, and cut thin rounds—about an inch and half long—and steep it in a mug of boiling water for five minutes.

    1. Bone Broth

    There’s good reason we often crave a bowl of chicken soup when we’re sick! Traditional bone broth—in which the bones have been simmering for hours—are a source of easily digested nutrients, which is highly beneficial when you’ve lost your appetite. It also has great immune boosting properties: bone broth contains various amino acids, like arginine, glutamine and cysteine, that reduce inflammation, eliminate mucus and make it easier to breathe. Furthermore, bone broth is extremely hydrating due to its water and electrolyte content.

    1. Eucalyptus Steam Shower

    Eucalyptus, a powerful medicinal plant native to Australia, is a fantastic expectorant and decongestant. It works by eliminating toxins from the body, and opening up blood vessels to allow more oxygen to the lungs. It also has antimicrobial, antiviral and anti-inflammatory properties, making it an effective tool in combatting cold symptoms like coughing, runny nose and sore throat. Since shower steam is also a great way to help with respiratory cold symptoms, combining the two makes for instant relief. To make a eucalyptus steam shower, tie fresh eucalyptus—which can be purchased from your local florist—to your showerhead, and as you shower, breathe in deeply. This will last a few weeks (and look very attractive, might I add). Alternatively, you can put a few drops of eucalyptus oil on the shower floor where it won’t be immediately washed off, to get the same effect.

    1. Ditch the Sugar

    When you’re sick, it can be tempting to want to lift your spirits (and energy level) with a bit of chocolate or some candy, but research shows that sugar actually suppresses the immune system for hours after eating it by reducing the ability of Vitamin C to get into white blood cells. So if you find yourself craving something sweet, grab an orange instead—that way you’re getting a natural form of sugar, with Vitamin C and fiber.

    1. Zinc

    This trace element is a great immune booster—being both anti-inflammatory and antiviral—and research shows that zinc can reduce the duration of cold-related symptoms when taken upon first signs of sickness—some studies show by up to 50%. To get the most benefit, take one zinc lozenge every two to three hours as soon as you begin to notice symptoms. You can also include food sources of zinc, like beef, lamb, chickpeas and pumpkin seeds to your diet for a speedier recovery.

    1. Raw Honey

    Raw unpasteurized honey is such a powerhouse food: I’m talking antimicrobial, antiviral, antibacterial and anti-inflammatory. It’s also full of antioxidants and healthy probiotics—and it’s super delicious to boot. Research shows that raw honey is just as effective as over-the-counter medication in treating coughs and soothing sore throats. To make a Common Cold Elixir, combine one to two teaspoons of raw honey, with a few slices of fresh ginger, two slices of lemon and boiling water and steep in a mug for five minutes.

    1. Rest

    So this guy might be the hardest piece of advice to follow—and probably the most important. Not only are people who get less sleep more likely to get sick, but they’re also more likely to take longer recovering. Aim for seven to eight hours of sleep every night, and make sure to practice good sleep hygiene: turning off technology/blue light at least an hour before you go to bed, eating your last meal at least two hours before bed, and sleeping in a completely dark room. If you have trouble sleeping at night due to cold-related symptoms, take a hot Epsom salt bath with soothing essential oils (like eucalyptus, lavender and chamomile) to help sooth your body and put you in a more relaxed state of mind.