OUR HEALTHY OUTSIDE STARTS FROM THE INSIDE

15 Foods That Boost the Immune System

Citrus fruits

Red bell peppers

Broccoli

Garlic

Ginger

Spinach

Yogurt

Almonds

Sunflower seeds

Turmeric

Green tea

Papaya

Kiwi

Poultry

Shellfish

Feeding your body certain foods may help keep your immune system strong.

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

An important note

No supplement will cure or prevent disease.

With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.

Currently, no research supports the use of any supplement to protect against COVID-19 the following information may assist in supporting the body and immunity during infection and for prevention purposes only.

1. Citrus fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

grapefruit

oranges

clementines

tangerines

lemons

limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

75 mg for women

90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against the new coronavirus, SARS-CoV-2.

2. Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C  as a Florida. They’re also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the food.

4. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

6. Spinach

Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.

7. Yogurt

Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds.

9. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

10. Turmeric

You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.

11. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.

12. Papaya

Papaya is another fruit loaded with vitamin C. You can find the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

13. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.

Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

14. Poultry

When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.

Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.

Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

15. Shellfish

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

oysters

crab

lobster

mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet:

11 mg for adult men

8 mg for most adult women

Too much zinc can actually inhibit immune system function.

In an effort to provide our customers with natural alternatives to traditional medicines, it is important to highlight some of the facts surrounding prescription and OTC medications one of those being, Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly used to manage the pain and inflammation (swelling and redness) associated with some types of arthritis (such as rheumatoid arthritis) and other musculoskeletal disorders.

NSAIDs are also used to treat non-inflammatory conditions such as migraine, period pain and postoperative pain, and to reduce fever.

Some commonly used NSAIDs include:

Aspirin (such as Disprin)

Ibuprofen (such as Nurofen)

Naproxen (such as Naprosyn)

Diclofenac (such as Voltaren)

Celecoxib (such as Celebrex).

How NSAIDs work

Prostaglandins are hormone-like chemicals in the body that contribute to inflammation, pain and fever by raising temperature and dilating blood vessels, which causes redness and swelling in the place they are released.

NSAIDs block an enzyme called cyclooxygenase (or COX) used by the body to make prostaglandins. By reducing production of prostaglandins, NSAIDs help relieve the discomfort of fever and reduce inflammation and associated pain.

Side effects of NSAIDs

While NSAIDs are effective in relieving pain, fever and inflammation, they can cause unwanted side effects.

Gastrointestinal side effects such as indigestion, stomach upset (including nausea or feeling sick) or stomach pain are commonly caused by NSAIDs. Use of NSAIDs can also cause ulcers and bleeding in the stomach and other parts of the gastrointestinal tract (gut).

Other common side effects of NSAIDs include:

Raised liver enzymes (detected by a blood test)

Diarrhoea

Headache

Dizziness

Salt and fluid retention

High blood pressure.

Less common side effects include:

Ulcers of the oesophagus (food pipe)

Rectal irritation (if suppositories are used)

Heart failure

Hyperkalaemia (high levels of potassium in the blood)

Reduced kidney function

Confusion

Bronchospasm (difficulty breathing)

Skin rash

Skin irritation, reddening, itching or rash (if skin products are used, such as a cream).

NSAIDs (with the exception of low-dose aspirin) may also increase the risk of heart attack and stroke, even in healthy people.

In general, using NSAIDs occasionally rather than every day, and at the lowest dose possible, reduces your chances of developing serious side effects. If you’re concerned or unsure about your risk of side effects with NSAIDs, talk to your doctor or pharmacist.

NSAIDs high-risk groups

Some people are at higher risk of developing serious complications from taking NSAIDs. Risk factors include:

Increasing age (side effects are more common in people aged 65 years and over)

Previous or current gastrointestinal problems such as ulcers, bleeding or Helicobacter pylori infection (the germ that can cause ulcers)

Having particular heart problems (for example, heart failure), high blood pressure, diabetes or kidney disease

Drinking alcohol

Taking high doses of NSAIDs

Taking NSAIDs for more than a few days at a time

Taking certain other medicines while taking NSAIDs.

Tell your doctor or pharmacist if you have any of the risk factors above before buying or taking an NSAID. They can advise whether an NSAID is suitable for you and discuss your risk of side effects.

Alcohol can irritate the stomach lining. Regular or heavy drinking of alcohol while taking NSAIDs may increase the risk of gastrointestinal damage or bleeding.

Over-the-counter medicines can contain NSAIDs

Some over-the-counter medicines contain NSAIDs, for example, pain relief medicines and some cough, cold and flu medicines.

If you already take an NSAID, you may increase your risk of side effects or an accidental overdose if you also take an over-the-counter medicine that contains aspirin or another NSAID.

Always check the active ingredient before buying any over-the-counter medicine and ask your doctor or pharmacist if you’re unsure whether it’s safe for you to take.

Source for the information in this article is attributed to: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/medications-non-steroidal-anti-inflammatory-drugs

In response to the coronavirus pandemic, the health and wellness market is currently observing steady growth. More and more people are looking for safe, natural ways to stay healthy and maintain their immune system. So in this article we’re going to look at how collagen peptides can help

Collagen peptides in the new normal 

Global lockdown and quarantine measures have led to a change in consumer buying habits. On one hand, this change has impacted negatively on retail sales, with some health categories seeing a short-term decline in growth. On the other hand, however, it’s had a positive effect on the sales of vitamins and dietary supplements, with a strong focus on immunity and prevention.

This clearly indicates that, in light of the current situation, people are concerned about their immune health and are actively seeking ways to maintain wellness. So, health supplements that were trending well before the lockdown have suddenly become more popular as more consumers seek out the latest information on what products can help them stay healthy. 

Collagen peptides is one of those ingredients. Before the pandemic, collagen supplementation had already gained an excellent reputation in the market, with food innovators finding novel ways to make it accessible to an even wider audience.

When it comes to immunity supplements, collagen peptides can make all the difference

As the demand grows, manufacturers of vitamins and health supplements (particularly those that cater for immune health) are looking for ways to differentiate their products.

In this respect, collagen peptides offer an excellent opportunity for product differentiation. Collagen peptides have complimentary properties that allow them to be blended with other ingredients such as vitamin C. 

Joint health: Collagen peptides can help people get more active, which in turn helps the immune system 

Regular exercise is good for immune health. However, because of their joint conditions, some people aren’t able to do much exercise, and so their immune system doesn’t get the benefit. Typically this consumer suffers from stiff and swollen joints that restrict mobility. 

Collagen peptides have a solid reputation in this market as several scientific studies have shown that type II collagen supplementation can help improve joint health, thereby enabling the consumer to get more active. 

As people become more aware of the link between exercise and immune health, collagen peptides inevitably represent an excellent opportunity for consumers.

sources: https://www.rousselot.com/health/media/blog/what-role-can-collagen-peptides-play-in-todays-burgeoning-health-and-wellness-market

Get your health back on track after taking a little break during the festive season with these helpful health tips. If you managed to maintain your healthy habits through the holidays, then good for you. However, if you took a break from being healthy and indulged a little more during the festive season, you need these tips to take back your health after the holidays and achieve your health goals!

5 Tips to achieve your health goals

1. Get back into a healthy routine

One of the easiest ways to get your health back after the holidays is to return to your previous healthy ways. If you were on the right track, it's easier to pick up your previous routine and healthy habits than to start from scratch.

So, if you were drinking lots of water, eating healthy foods, exercising regularly, etc. then it will be easy for you to pick up where you left off. Don't be discouraged if you're not as healthy and fit as you were before the holidays. Know that your persistence will pay off and you'll be back to where you were, soon.

A routine is one of the best ways to keep you on track and achieve health goals. For instance, taking a daily collagen supplement, like our pure collagen powder, can help you get back on track and help you stay there for a long time.

2. Have small, reachable health goals

One of the biggest mistakes people make when they want to get their health back on track after the holidays is to set unreachable and unrealistic goals. Unrealistic goals will set you up for failure, and you won't be encouraged to keep going.

Create small goals that you slowly accomplish, building up your healthy ways in a way that will encourage you to keep going. The accomplishment of small goals will also be rewarding, whereas big goals you'll never reach can be depressing and unmotivating.

Be careful your goals aren’t too small. Allow yourself to be challenged and create a space where you feel motivated to keep going and growing through your health journey.

3. Don't chase instant results to achieve health goals

Instant results will go as quickly as they come, and you might be damaging your long-term health in the process.

Diets, harmful laxative shakes, and appetite suppressors are awful for your health and well-being. Your main goal should be to create long-term healthy habits that make you look and feel great.

Instead of looking for instant results, focus on the bigger picture - a long, happy, and healthy life. Instant results don’t last to give you a foundation for a future filled with health and happiness. Create the foundations for healthy living, and you're likely to start seeing and feeling results that will last for a long time.

4. Stay focused to achieve health goals

Don't get distracted by the stress and busyness of the start of the year. Always bring yourself back to your goals and refocus on achieving them. Even if you miss a few days of exercise or continue to indulge a little, you need to allow yourself to fall but motivate yourself to refocus on your health goals.

5. Avoid comparisons to others

Do not compare yourself to other people's progress. We're all unique, and our bodies will react in unique ways. What works for one person might not work for you. You must stay focused on your health, fitness, and happiness journey. Avoid being distracted by what others are doing. Someone to look up to for motivation and tips could be helpful, but don't obsess over their progress.

Ultimately, if your intentions are there, you'll be more likely to reach your health goals. So, follow these health tips, and don't be afraid to fail because you can try again. Also, be kind and patient with yourself, allow yourself to take breaks, and fall off the wagon now and then.