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Stress Management Guide to the Rescue!
Hello everyone,
First let me say, I hope all of you are safe and well. Prayers for those of you who have lost a family member and/or a friend due to Covid19. Also, thanks to all the people who are putting their lives on the line every single day for us…. to combat this deadly virus. As we stay at home and restrict many of our normal activities, I know this is a very stressful time for all. Learning ways to mitigate stress will help you stay healthy…during this time and as we continue to learn how to live with Covid-19.
Unfortunately, this time is more stressful for some than others. If you carry a lot of stress normally and now due to Covid19, just feel totally overwhelmed with stress, I have what you need.
The other day, I was thinking about how can I be a helpful resource to my community? So, I came up with the idea to provide to you “stress reducing tips and tools” that will help you better deal with the stress YOU ARE PROBABLY experiencing. Just like the CDC has asked us to follow certain prevention guidelines to mitigate Covid19, I have put together a resource to help you mitigate stress.
Why it is important to reduce/mitigate stress:
Chronic unresolved stress produces high levels of cortisol. Cortisol is called the “stress hormone” and excess cortisol/stress can lower your body’s immunity and reduce your body’s ability to fight off viruses, germs, and toxins. Now more than ever, you need a strong immune system. Additionally, excess, unresolved stress increases inflammation which has been linked to just about every disease and condition you don’t want to get.
Other ways chronic, unresolved stress can impact your health:
- increased glucose levels. if you are a diabetic, this can make it more difficult to control your diabetes
- decreased insulin sensitivity, causing diabetes
- causing weight gain due to increased glucose
- increased fat storage, especially abdominal fat
- heartburn,increased acid reflux,
- weakened muscles
- slow would healing
- increased glucose levels. if you are a diabetic, this can make it more difficult to control your diabetes
- poor sleep quality
- erectile dysfunction
- destruction of brain cells, especially memory function
As we age, our bodies are less able to handle the wear and tear caused by stress. Normally, the body’s built in mechanisms would keep our stress hormones at the right level. Unfortunately, as we get older these mechanisms become less effective.
If you are a prime timer (anyone over the age of 50) or someone who needs to learn ways to mitigate stress, my FREE “Stress Management Guide” will help you do just that! If you haven’t signed up for my email list, you can do so now: Assured Wellness Newsletter
Stay safe and be well!
Coach Cindy
Boost Your Immune System, Naturally!
Try These 8 Foods that Boost Your Immune System, Naturally!
Did you know that you can find natural immune system boosters in certain foods? Choose healthy foods that boost your immune system!
Let’s start with these 2 powerful nutrients you get from fruits and vegetables:
Vitamin C
Vitamin C increases the amount of infection-fighting white blood cells and antibodies in your body, raises the body’s good cholesterol, and lowers the risk of certain types of cancer. Just 200 milligrams a day works well and can be obtained by eating at least six servings of fruits and vegetables each day. The Vitamin C foods that boost your immune system best are guava, papaya, strawberries, kiwi, cantaloupe, orange, and grapefruit. Using Vitamin C supplements are also an option.
Vitamin E
This micro-nutrient stimulates the production of natural killer cells, those that seek out and destroy germ and cancer cells. A diet rich in seeds, healthy vegetable oils, and grains can provide 30 to 60 milligrams of Vitamin E each day, but supplements may be necessary to get the recommended 100-400 milligrams per day depending on your lifestyle. Generally, a more active lifestyle does not require as much Vitamin E.
These 3 Phytonutrients Increase Your Immune System Fighters:
Carotenoids
Beta carotene is the most familiar carotenoid. It increases the number of infection-fighting cells and is a powerful antioxidant that helps slow the aging process. Carotenoids can also lower the risk of heart disease and cancer. Foods that boost your immune system that are high in carotenoids are carrots, sweet potatoes, spinach, kale, collard greens, and tomatoes.
Bioflavonoids
This group of phytonutrients aids the immune system by protecting the cells of the body against environmental pollutants and reduces cholesterol’s ability to cause clots in the arteries. Therefore, a diet that contains a wide variety of fruits and vegetables, at least six servings per day, is all you need. Foods that boost your immune system containing bioflavonoids include: berries, cherries, grapes, and true fruit juices, true teas (not herbal teas), grains, celery, parsley, grapefruit, oranges, apple skin, onions, endive, radishes, tomatoes, leeks, broccoli, and red wine.
Garlic
This flavorful member of the onion family stimulates the multiplication of infection-fighting white blood cells. Recipes with garlic can be easily found in most cookbooks.
These Powerful Minerals Increase Your Natural Immune System Fighters:
Zinc
This valuable mineral increases the production of white blood cells which fight infection. Zinc also helps the body’s white blood cells fight more aggressively and can help the body fight cancer as well. However, since too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function, it is safest to stick with getting zinc from your diet and to aim for just 15 to 25 milligrams a day. Foods that boost your immune system that are rich in zinc are oysters, crab, beef, turkey (dark meat), and beans.
Selenium
This mineral increase natural killer cells and mobilizes cancer-fighting cells. The best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
Yes, You Can Boost Your Immune System by Eating Healthy Oils:
Omega-3 Fatty Acids
These immune system boosters that are found primarily in flax oil and fatty fish (such as salmon, tuna, and sardines) increase the activity of the cells that eat up bacteria. Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil or four tablespoons of flax seed to a fruit and yogurt smoothie.
As you can see, it is not difficult to incorporate foods that boost your immune system into your diet. Begin to experiment with eating more of these delicious foods and pay attention to how much better you feel!
Grab my “Immune Boosting Checklist” when you signup for my monthly Assured Wellness Newsletter! Click the link below and gain access to valuable tips and tools for healthy aging!
To your good health,
Coach Cindy
Source: Dr. Sear Wellness Institute
Sleep Better!
Simple Steps to help you get the quantity and quality of sleep for better health!
Most of us think of sleep as a simple concept. In that, sleep only helps to rejuvenate and restore our bodies and brains. However, sleep is much more than just that! It has the power to influence how we eat, how fast our metabolism runs, whether we gain weight or stay lean, whether we can fight off infection and just about every area of our life is influenced by sleep.
Did you know that just one sleepless night can hamper the body’s ability to use insulin to process sugar in the bloodstream? This is according to a study which scientists say might help explain why diabetes is on the rise. Imagine what happens to a body that is in a chronic state of sleepless nights or poor sleep!
According to The Center for Disease Control, one-third of Americans report not getting enough sleep.
This leads us to the question of ‘How much sleep is enough?”
Research suggests that you need at least 7-9 hours of sleep to give the “glymphatic system” of the brain enough time to remove/flush out the daily waste that accumulates in the brain.
While getting 7-9 hours of sleep seems to be what science says is best for your overall health; you also want to factor in getting quality sleep.
Below are some practical things you can start doing right away to improve your sleep:
- Create a bedtime that allows for seven to nine hours of sleep
- Eat a nutrient dense diet
- Exercise
- Stick to one sleep schedule seven days a week
- Stop caffeine by 2:00 PM (For some earlier than 2:00 PM)
- Avoid alcohol within three hours of your bedtime
- Get some sunlight in the morning (If you can’t go outside, go to a window)
- Cool your room to between 65 and 75 degrees at night
- Avoid exposure to blue light at nighttime (Stay off smart phones, laptops, etc.)
- Do a meditation practice before bed
- Consider talking to your healthcare provider about nutritional supplements that may help with sleep
- Get tested for sleep apnea
According to Dr. David Perlmutter, these simple and effective steps will help improve the quantity and quality of your sleep. Apply these to your routine and you will start seeing improvement to your sleep right away.
Your partner in health and wellness,
Coach Cindy
Vegetables and Fruits: Eat a Variety and Lots for Overall Good Health!
Improve Your Overall Health by Eating a Variety and Lots of Vegetables and Fruits
If you are like most Americans, you probably don’t get the recommended daily amount of vegetables and fruits. Vegetables and fruits provide essential nutrients that our bodies need to function well. Therefore, it stands to reason that we should consume a lot of them.
Here are just a few health benefits we reap from eating a diet rich in vegetables and fruits:
- reduced risk of heart disease,obesity and type 2 diabetes
- protection against certain cancers
- lower blood pressure (eating veggies and fruits rich in potassium)
- a stronger immune system (eating veggies and fruits rich in antioxidants fight free radicals)
How Much Should We Eat Daily?
Did you know that you should eat, at least, 9 servings of fruits and vegetables daily? That might sound like a lot of calories, but vegetables are nutrient dense. That means they provide a lot of nutritional value for the few amount of calories they have. Additionally, fruits and vegetables are a great source of fiber. Fiber is very filling without being fattening. Therefore, these are foods you can consume as much as you want and not worry about overeating, with the exception of the following calorie dense foods: mango, coconut, avocado, artichoke, sweet potato, edamame (soybeans) and corn.
A cup of fruit or vegetable is roughly the size of your fist. For uncooked leafy vegetables, the equivalent amount is about 2 cups. For dried fruit, ½ cup is equivalent to 1 cup of whole fruit. Because all fruits and vegetables don’t supply the same nutrients, eat a variety of fruits and vegetables to ensure you are providing your body with the nutrients it needs. You might be wondering how you will ever eat nine servings in one day?
Here are a few quick tips to help you incorporate 9 servings of fruits and vegetables into your daily meal plan:
- Include a serving of fruit and/or vegetables at each meal and snack.
- Add a variety of fruits and vegetables in smoothies and Juices.
- Add a variety of fruits and vegetables in salads.
- At each meal, fill half your plate with vegetables.
- Challenge yourself to try new vegetables (fresh or frozen).
- Once a week, at least, eat a vegetarian dish.
- Leave fruits out on your counter to grab a quick snack.
Super Foods Among Vegetables and Fruits
In my Prime-Time Health workshops, I teach about the benefits of eating what we call the “sixteen superfoods” that include some fruits and vegetables. Each food contains one or more nutrients that research has shown promote healthy aging, however, they are healthy for all ages. For our purposes, I will list only the vegetables and fruits. If you don’t eat these already, add them to your diet for better health.
- Broccoli
- Red onions
- Spinach
- Beans and lentils
- Garlic
- Tomatoes
- Avocados
- Berries, especially blueberries
If you want to improve your health, like your mother always told you, you have to eat your vegetables and fruits.
Your partner in health and wellness,
Coach Cindy
