Tag Archives: healthy-living

Detoxification

6 Sep

Detoxification is the removal of toxic substances from the body. After years of bad lifestyle choices,  processed foods, toxic chemicals, & toxic emotions – often the body can no longer keep up with eliminating these substances. These toxins get re-circulated into the bloodstream, wreaking havoc throughout the body, or they get stored in the liver, body fat or other parts of the body. As toxic buildups begin to occur throughout the body, problems can begin to arise in different areas of the body. 

Some common signs and symptoms of toxic overload can include the following:


  • Headaches
  • Joint pains
  • Cough
  • Itchy nose
  • Immune weakness
  • Sinus congestion
  • Frequent illness
  • Unexplained illness
  • Indigestion
  • Fatigue
  • Depression
  • Sleepiness
  • Mood changes
  • Skin rashes
  • Respiratory problems

 

Detoxification is a critical  process for achieving and maintaining health in our body. It involves the elimination of substances which are poisonous and/or for which the body has no further constructive use. All healthy cells automatically detoxify themselves everyday. Up to 80% of all processes of the human body are for detoxification. This means that 80% of a person’s physical health picture comes from their ability to efficiently detoxify and eliminate waste.

Our environment is full of toxins in our air, our water, and in our food. Detoxification should be ongoing if one is to avoid the unpleasant symptoms we feel when toxins accumulate in our bodies. Toxins keep our bodies from functioning optimally. Overloading the colon and liver, toxins inhibit normal cellular and organ system functions, and are carcinogenic.  Toxins also cause free-radical formation. Free-radicals are a huge component of disease and aging in our bodies. Toxic buildups and problems throughout the body can contribute to the development of a serious illness.   How each person handles his or her toxic burden is dependent on his or her genetics and lifestyle, but almost everyone needs to go through some type of body cleanse & detoxification a couple of times a year; especially after long winter months or periods of prolonged processed and fast food indulgence.

Detoxification starts with minimizing your intake of toxins.  FIRST, drink purified  WATER. We are made up of 70% water. It is very important to drink ½ of your weight in ounces of water everyday. NEXT, eat whole, natural, unprocessed food as much as possible. Look for foods that are organic, free range, &/or pesticide-free.  Not only are organic foods pesticide and hormone free, but they are grown in nutrient rich soil so their vitamin and nutrient content are much, much higher than standard foods. We cannot completely isolate ourselves from all toxins or eat a perfectly clean and nutritious diet; because of this we need to supplement our diet with vitamins and minerals. 

 

waves on rocksActively Detoxify

We also need to actively detoxify our bodies. Exercise is one of the easiest to detoxify.  Sweating through exercise will release many pesticides through sweat glands in the skin. Dry skin brushing is another great way to aid the body in detoxifying.  Dietary, herbal, and colon cleanses assist the body in removal of toxic waste. The colon has to be in good working order: optimally 2-3 bowel movements a day – before the liver and other systems can be effectively and properly cleansed. Herbal detoxification and cleansing products can invigorate the organs and help the body better process food nutrients and eliminate the waste and toxins it is unable to process. The result is a reduction or elimination of symptoms like headaches, pain, fatigue and so on.  Note:  in order to lose and maintain weight, the liver, colon and other digestive/intestinal organs have to be clean and functioning well.

As you body lightens its toxic load you should feel more balanced and energetic. Your mind will be clear and sharp;  and your skin will seem to glow. Your breath will be fresh and  your body odor will not be offensive. Detoxification will slow the physical consequences of aging down, and even reverse some of the signs of aging.

older lady

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MTHFR

6 Sep

SO I have a gene mutation, two actually.

I had some blood work done late last year and when I picked up the report the first page declared I was Compound Heterozygous. Compound referring to the two mutations. I am positive for one copy of  C677T mutation and one copy of A1298C mutation.

Basically this means I have an increased risk of hyperhomocyteinemiavascular diseases, some cancers, emotional problems and degenerative disease in general. Yea me!

Both of my parents died from cancer; my dad lymphoma and my mother lung cancer. My brother had  prostate cancer. My nephew died in his 40’s from a form of leukemia. I am somewhat estranged from the rest of my family so I am not sure if there are more. So basically I already knew I had genetic risks for cancer/degenerative disease, no surprise there. My family’s health history is part of the reason I have an interest in natural health.

The other reason for my interest in wellness is I grew up with my mom dabbling in all things natural health  so it was natural for me to do the same, dabble in natural health. I grew up in a home where carrot sticks were more common than potato chips, I drank milk or juice, not Coke & Kool-aid. Yet I also learned to love ice cream, fried chicken, & bagels loaded with cream cheese there. Those foods are just normal thought, right? And I wasn’t eating a lot of junk on a regular basis. But the truth is normal people get cancer or die young from heart  disease every day, and I’ll see your normal and raise you two gene mutations 🙂

These test were a wake up call for me to quit dabbling and get serious. I owe it to the things my mom instilled in me about eating right & exercise that I am fairly healthy now. But, she was fairly healthy for her age and cancer showed up. So, I am going to take my health to the next level. That’s right I am going to the extreme. I’m not nieve enough to think anything I do will make me completely immune to cancer or any of the other problems; BUT, I will give my body the best chance I can to survive THRIVE; and if I do have to  battle against a disease I plan to go into that fight in the best shape of my life. I’ll be posting more about some new things I am doing soon, but for now lets look at MTHFR.

MTHFR

mutation2***The information on this page is from research I have been doing the last few months, I am by no means an expert on MTHFR or gene mutations.

The official name of the MTHFR gene is methylenetetrahydrofolate reductase gene (methyl-ene-tetra-hydro-folate-reductase).

 MTHFR most often refers to a genetic mutation that inhibits the body’s ability to methylate or convert folic acid from the food we eat into Methylfolate (L-MTHF).

The normal function of the MTHFR gene:

The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase, or the MTHFR enzyme (leave it up to the scientists to confuse us). This enzyme plays a role in processing amino acids, the building blocks of proteins. Methylenetetrahydrofolate reductase is important for a chemical reaction involving forms of the B-vitamin folate. Specifically, this enzyme converts 5,10-methylenetetrahydrofolate to 5-methyltetrahydrofolate. This reaction is required for the multistep process that converts the amino acid homocysteine to another amino acid, methionine. The body uses methionine to make proteins and other important compounds.

Why the MTHFR gene is important:

The MTHFR gene is responsible for making a functional MTHFR enzyme. If the MTHFR gene is slightly mutation3altered (mutated), the MTHFR enzyme’s shape becomes distorted. Enzyme function depends a lot on shape. It is similar to the grooves on a key. If the grooves on a key are slightly different than the lock, the key may fit and turn the lock a little but it does not unlock the door.

The genetic code of the MTHFR enzyme must be perfect in order for it to function properly. A dysfunctional MTHFR enzyme may lead to a slew of health problems.

This MTHFR gene mutation affects how our bodies process B vitamins for absorption and use; this biological process is called methylation.  Methylation is simply the transformation of food into enzymes or ‘active elements’ the body’s cells can directly and immediately use.

Remember, a healthy MTHFR gene is responsible for converting folic acid into Methylfolate (the ‘active element’ form of Folate that your body uses).  Our cells cannot actually use folic acid. Folic acid must get converted into Methylfolate before the body’s cells can use it.   This conversion from folic acid to Methylfolate is a 4-step process, but if someone has an MTHFR genetic defect, then the enzyme transformation between steps 3 and 4 is mutated which causes many systemic problems.

So this means the vitamin processing pathways are not functioning properly and because of this the cells are trying to use defective enzymes, which can cause the body to malfunction and display a variety of symptoms and diseases.  These B vitamin pathways are responsible for many foundational health processes:

  •  Clearing the body of toxins (making glutathionine to do this job),
  • Regulating central nervous system health (making serotonin, dopamine, norepinephrine to do this work),
  • Regulating cardiovascular health (reducing homocysteine levels which are damaging to the heart)

The most common MTHFR gene mutations:

  •  Mutation 677 – can be linked to: Heart disease, heart attack, Stroke, Blood clots, Peripheral neuropathy, Anemia, Miscarriages, Congenital birth defects, and more
  •  Mutation 1298 – can be linked to: Depression, Fibromyalgia, Chronic Fatigue Syndrome, Migraines, IBS (Irritable Bowel Syndrome), Memory loss with Alzheimer’s and Dementia, even other psychiatric problems can be tied to this defect (OCD, Bipolar, Schizophrenia), and more

Symptoms of toxin build up may be linked to one or both of the MTHFR defects – nausea, diarrhea, abdominal pain, liver and kidney dysfunction, hypertension, tachycardia, pulmonary fibrosis, asthma, immune problems, hair loss, rashes, and much more

  • MTHFR 677CC = a normal MTHFR gene
  • MTHFR 677CT = a heterozygous mutation which is one mutation
  • MTHFR 677TT = a homozygous mutation which is two mutations
  • MTHFR 1298AA = a normal MTHFR gene
  • MTHFR 1298AC = a heterozygous mutation which is one mutation
  • MTHFR 1298CC = a homozgyous mutation which is two mutations
  • MTHFR 677CT + MTHFR 1298AC = a compound heterozygous mutation which is one mutation from two different parts of the gene  ** this is what I have **

Symptoms of MTHFR

There are many different symptoms someone with one or both gene mutations might encounter.  Not everyone has the same set of symptoms because there are many other genetic and environmental differences that complicate health. There is a key systemic problem that comes from low methylation and it causes three different symptom areas.

Systemic problem:  Homocysteine levels are too high due to the fact that not enough Methylfolate is available to convert the Homocysteine into Methionine, SAMe and Glutathione.  Think of Methylfolate (L-MTHF or 5-MTHF) as the wizard changing the bad guy (Homocysteine) into good guys (SAMe and Glutathione).

 Three symptom areas:

 1.  Central Nervous System disorders – some of these come from Homocysteine not getting converted into SAMe.  SAMe is responsible for creating Serotonin, Dopamine, and Norepinephrine (neurotransmitters responsible for mood, motivation, and to some degree energy levels – if these are low, then Depression is often the result, but even aggression and alcoholism are symptoms sometimes found in men).  Pregnant women may encounter extreme Post-partum depression.  Also, things like Fibromyalgia, Chronic Fatigue Syndrome, Migraines, IBS (Irritable Bowel Syndrome), Memory loss with Alzheimer’s and Dementia and other psychiatric problems can be tied to this issue (OCD, Bipolar, Schizophrenia, and more).  These challenges are typically more related to the 1298 gene mutation.

 2.  Cardiovascular problems often occur when Homocysteine levels in the body are too high.  Heart attack, Stroke, Blood clotsPeripheral neuropathy, Anemia even Miscarriages and Congenital birth defects can be related to this issue among others.  These problems are typically more related to the 677 gene mutation, but the worst is for a person who has one 677 variant and one 1298 variant.

 3.  Environmental poisoning can increase when not enough Homocysteine gets converted into Glutathione.  Glutathione is responsible for detoxifying the body of the heavy metals we encounter in the environment – it is our body’s most powerful antioxidant.  When a body gets too burdened by heavy metals and toxins, a lot of unexpected health problems emerge.  Some symptoms of this can be: nausea, diarrhea, abdominal pain, liver and kidney dysfunction, hypertension, tachycardia, pulmonary fibrosis, asthma, immune problems, hair loss, rashes and more.

MTHFR is at the top of a list of 16 genetic defects for autism.  Another study showed 98% of children with autism had one or both of the MTHFR gene defects (677 and/or 1298).  A recent clinical study indicated that mothers with MTHFR who didn’t take folate during pregnancy were 7 times more likely to have an autistic child than mothers without the MTHFR gene defect.  Colon and gastric cancers also have key links to the MTHFR gene defects, just do an internet search on ‘MTHFR and colon cancer’ or ‘MTHFR and gastric cancer’ and you will find many clinical studies and articles on the subject.

*** OK- incase you are reading this after discovering you have this one or more of these gene mutations and this is scaring you, don’t let it. This is information. Information is power. Decide to do everything you can to  build your health as much as possible starting today. The health issues I currently have are all controlled with proper diet & supplementation.  I have had 3 healthy pregnancies and three healthy children. When I started taking folate instead of a multi with folic acid I started feeling 110X better, so start there!! This diagnosis is NOT a death sentence, so don’t act like it is.

SO, what to do if you have a MTHFR mutation:

1. Find some good supplements. **And Yes, supplements are important because if you have a MTHFR mutation your body is not going to convert folic acid you are getting from food.

Don’t take a vitamin supplement that your body can’t convert properly. B-9 as folic acid and B-12 as cobalamin are NOT good options for an MTHFR gene mutant.  Make sure you bypass mutated B vitamin pathways and take the already transformed version of the vitamin enzymes: Methylfolate for B-9 and Methylcobalamin for B-12.  These are harder to find, especially in a multivitamin, but definitely available.

The multivitamin I am currently taking is from Seeking Health . They also have a very good Active B12 Lozenge With L-5-MTHF – 60 Lozenges as well as a ton of info relating to MTHFR. Dr. Ben Lynch who formulate the supplements actually has MTHFR mutations himself. He also offers MTHFR Test – MTHFR Genotyping Laboratory Test, if you choose not to have these done through your Doctor.

Joel Fuhrmien also makes a good multivitamin with folate instead of folic acid. I learend a lot reading Eat to Live by Joel Fuhrman and listening to some of his recommendations. I am not an affiliate of his, but I do really respect his work, there is a ton of science behind it.  Although he does not specifically address MTHFR, you can read what he has to say about a multi HERE.

2. Pay VERY close attention to your diet. 

I’m still going to say everyone is different so you have to  get to know YOUR body and find what works best for it!!

plaeo prymid EAT WHOLE REAL FOOD!!! For Pete’s sake, give your body a fighting chance!! It is NOT going to be able to fight off all of the things it MAY have against it if you are fueling with crap!!! Stop eating processed food as much as possible!!

Cut out GLUTEN. At least cut it for a month and see how you feel. Dr. Lynch has a ton of info on this if you go to his site. But I will tell you my memory and my energy levers are 110 times better since I have stopped eating anything with gluten in it.

Cut out SUGAR!!! I mean it!! Read every label you have in your house- it is hidden everywhere!!!

Dr. Lynch recommends a Paleo diet. (when I say diet here you KNOW I mean lifestyle, not diet!!) A Paleo diet is mainly meats and vegetables, some fruits, some seeds, some nuts, healthy fats, no gluten, beans, grains, or most dairy. A huge part of eating Paleo is the source of your meat- it needs to be as natural as possible-  beef needs to be grass fed, chickens free range, etc. If you want more info on eating Paleo, NERD Fitness has a great article. I LOVE the book Practical Paleo by Diane Sanfilippp, she has a blog/podcast: Balanced Bites. Dr. Lynch recommends Robb Wolf, I have not read any of his work personally, but from what I understand it is more of the science behind this way of eating. I am also reading It Starts With Food it comes from the Whole9 Life site, who started the Whole30 so many people are doing. I love this book and plan to do a Whole30 after my last race of the season. I am really looking into this way of eating, and will probably write a blog post on it soon.

I have noticed HUGE improvements in my energy levels, my memory, my digestion, and my ability to focus (ADHD) when I changed my diet to whole/real foods. The most important change I made was cutting out gluten, but I am also avoiding sugar and processed food in general. I am tracking and limiting carbs and feel much better without my blood sugar jumping all over the place. I have also measurable increased my healthy fats, mainly through coconut oil.

I will add to this page as  learn more 🙂

Drink Water

6 Sep

T.Y.W.B.E. – Take Your Water Bottle Everywhere!

it is so important to take your water bottle everywhere because it is essential that you drink water everyday and stay hydrated!! Human bodies are made up of approximately 60% water.  

To fully appreciate how vital water is, recall the survival rule of 3: You can survive only

  • 3 minutes without air
  • 3 days without water
  • 3 weeks without food

Keeping your body adequately hydrated is one of the MOST important things you can do to ward off degenerative disease. Each of the trillions of cells in our system is a producer of waste material, the natural by-product of energy production. Without needed fluid the cells can’t flush themselves. As toxins build up cells begin to break down. Mutations, sickness and cancer cells result.

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Here is a simple formula to figure out how much water you need to drink each day:

_________ Pounds you weigh / 2 = ________Ounces to drink per day

So take you weight and divide it by two.  the number you get is the ounces of water you need to drink each day 🙂

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Buy water;  I mean WATER!!! Not tea, coffee, coke, or milkshakes!!!! Coffee is actually a diuretic and takes water from your system, so if you drink a cup of coffee add another 6 oz of water to your total!!

So, Drink Water- BUT it has to be the RIGHT KIND of Water….

Either drink filtered water or you are the water filter!!!!

water1Tap water if full of all types of contaminates.   Probably the most common contaminants that end up in your home’s water from all sources are: particulates, living organisms and volatile organic compounds — all of them gnarly and nasty.

The volatile organic compounds — called VOCs for short — are some of the gnarliest and nastiest of the bunch. Dozens of them can be present in your water without your even knowing it.

Contaminated water can cause a wide range of illnesses, as well as specific and non-specific symptoms. For instance, VOCs like chlorinated solvents are easily absorbed through the digestive system and the lungs. Once inside a human body, VOCs accumulate in the liver, kidneys or fatty tissues. High amounts of them can cause symptoms like dizziness, headaches, lack of concentration and forgetfulness, and they can affect the heart. In very high accumulations, the VOCs in chlorinated solvents cause cancer in laboratory animals, and the VOCs in fuel components cause organ damage, cancers and birth defects.

So it is VERY important to drink only FILTERED water!!!

This is the water filter I personally have. It is made by Aquasana.  It is called the Water for Life Under Counter Water Filter. It s highly rated, extremely economical, easy to install, and the water taste great. Aquasana drinking water filters have been named a “Best Buy” by Consumers  Digest for six consecutive years and one of “America’s Healthiest Gadgets” by Health magazine (November 2011). I am sure that there are other water filters out there that are good, but in my search this was the best I found in this price range. Do your homework- don’t just buy anything!!!

Let’s Talk Water Bottles

water3SO… what do you  T.Y.W.B.E  in????

OK- I’m going to be honest. I used to be a plastic water bottle re-user 😦 It was just SO EASY and convenient (seemingly) to pick up a case of water at my local ‘big box’ store and grab one or three and go. And then, even worse, I when I ran out I would just re-fill the plastic bottles with my purified water from home. BIG MISTAKE.

While all of the bad press was swirling around certain types of plastic, for a while regular old plastic water bottles seemed to maintain a reputation as safe, at least as far as human health was concerned. Evidence, however,  now suggests that plastic water bottles may not be so benign after all. Scientists in Germany have found that PET plastics — the kind used to make water bottles, among many other common products — may also harbor hormone-disrupting chemicals that leach into the water. It now appears possible that some as-yet unidentified chemicals in these plastics have the potential to interfere with estrogen and other reproductive hormones, just as the infamous plasticizers BPA and phthalates do.  “What we found was really surprising to us,” Wagner, head ecotoxicologist at Goethe University in Frankfurtsaid, said “If you drink water from plastic bottles, you have a high probability of drinking estrogenic compounds.”  read more about this at Discovery Health.

I am seeing new stainless steel bottles popping up everywhere BUT…. I have tried them and no matter what I do my water taste funny. Also, Some people object to the fact that these stainless steel bottles are manufactured in China because of the lethal contamination recently found in several products made there. As to the popular aluminum bottles made by Sigg, they have a lining whose ingredients have not been disclosed. Sigg does state categorically that tests show the lining does not leach BPA, and there is no reason to assume otherwise. But this is another case where a manufacturer could assuage doubts by being more forthcoming.

water bottlesSO, I found these water bottles recently at Aquasana and I LOVE, LOVE, LOVE them.  I love the clean taste of my water when I am drinking from glass. They are super easy to clean. They are cheep (the better plastic and stainless steel bottles can run $20 or more) These are around $20 for 6 of them. Highly recommend!!! You can click on the picture if you want to check these out.

I am slightly clumsy and initially worried these might be easy to break, but once I got to hold one I realized they are made from a heavy glass (think of the old Coca Cola bottles). I have not had any problems…. and I have been ‘taking mine everywhere’!!! Aquasana carries a silicone sleeves you can order for extra grip, but I have not found one necessary.

Chocolate Chip Cookie Dough Dip

5 Sep

This is one of my very favorite guilty pleasures. BUT, not too guilty, because it is gluten free and vegan 🙂 I like to serve it with red and green apple slices for dipping. I also like to eat it right from the bowl! Mmmmmmm!

This recipe comes from the wildly popular blog full of healthy deserts: Chocolate Covered Katie

 Cookie Dough Dip

  • 1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)
  • 1/8 tsp plus 1/16 tsp salt
  • tiny bit over 1/8 tsp baking soda
  • 2 tsp pure vanilla extract
  • 1/4 cup nut butter
  • up to 1/4 cup almond milk, only if needed
  • 1/3 cup maple syrup ( Stevia, honey, or other natural sweetner to taste)
  • 1/3 cup dark chocolate chips or carob chips
  • 2 to 3 tbsp oats ground (or flaxmeal)

Add all ingredients (except for chocolate chips) to a good food processor (not blender), and blend until very smooth. Then mix in the chocolate chips.

For more picture and specific directions & a sugar-free version go to Chocolate-Covered Katie’s Blog!!

For more awesome healthy dessert recipes go to Chocolate-Covered Katie’s Blog NOW!!

 

Fight that Cold!!

5 Sep

7 Things to Help Fight a Cold

1. Aloe Vera Juice…Has immune stimulating, antiviral, antibacterial, anti-cancer properties. Also helps address stomach disorders, ulcers, colitis, constipation and other colon related problems.

2. Astragalus…Has antiviral, antibacterial properties. Increases production of interferon, which can help the immune system in its function. Used to help combat a variety of viruses.

3. Cat’s Claw (also known as Una de Gato)… Assists the immune system by providing protection against numerous viruses. Enhances phagocytosis—the ability of white blood cells and macrophages to attack and destroy harmful microorganisms and foreign particles in the bloodstream. (At HQM we carry a product called Una de Gato Combination that is a blend of Cat’s Claw, Echinacea and Astragalus)

4. Colloidal Silver…Silver suspended in water. Antibacterail, antiviral, anti-parastical, antifungal properties.

echenisa-150x1505. Echinacea…Best known herbal immune system booster. Increases the activity of white blood cells in killing viruses. Blood purifier against strep and staph infections. Also helps to kill yeasts and fungus. Increases red blood cell counts, which in turn help to remove wastes from the system. Also has benefits in stimulating certain white blood cells to attack cancer cells and tumors.

6. Garlic….Known as “nature’s antibiotic”. Fights viruses, bacteria, yeast, fungus, parasites. Won’t destroy body’s natural flora. Also stimulates lymph system in purging toxins, helps to reduce cholesterol/triglycerides, increases immunity, and reduces blood clotting (especially important against blood clots in the legs known as “peripheral arterial occlusive disease”).

7. Magnesium…The body’s immune system produces antibodies to attack and help destroy invading viruses and bacteria. Magnesium is a mineral vital to the production of such antibodies. Sugar in the diet depletes magnesium stores in the system, as does alcohol, refined grains, stress and more.

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4 Don’t’s

1) Don’t take Echinacea or olive leaf as an ‘immune booster’ all winter, unless you have been instructed to by your naturopath. If you are already taking them (and aren’t sick), drop the dose slowly, otherwise it is very easy to catch a cold or flu. Taking these herbs will boost your immune system, but once you get sick, your immune system won’t cope well because it is already being activated. Keep Echinacea & Olive leaf for the first sign of a cold or flu.

2)Don’t keep working and ‘slogging it out’. Although not always possible, stop & rest if you can. Your body needs the energy to fight the bacterial or viral infection. Resting will give you the best chance of doing so.

3) Don’t go for fast food during winter. It’s quick & easy, but doesn’t give any nutrition to your no-fast-food-150x150immune system.

4) Don’t underestimate how important it is to wash your hands & keep away from people coughing.

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5 Do’s

(Do these things to help avoid getting a cold or the flu; or if you do get one, to get over it much quicker)

healthy-food-150x1501) Eat a healthy diet during winter. Often the winter  months bring about more fatty, carb laden food. We still need to keep up the vegetable intake. Aim for 5 different colored vegetables at lunch & dinner. If you’re craving more carbohydrates, go for pumpkin, parsnip, potato & sweet potato.

2) Make sure you are taking vitamin D3  The sun naturally provides us with some vivamin D in the summer, but as we move indoors for winter are levels go down. This is the time to supplement. Make sure you are using D3!!

3) Exercise.  Regular exercise (before you get a cold or flu) helps to keep your immune system healthy. It can be difficult getting out into the coldness of the early morning or night. If you want to still exercise, but don’t want to face the cold, try getting a rebounder like this one it’s fantastic exercise & you can do it indoors at any time of the day!

4) Healthy Gut.  Having a healthy gut is really important. 70% of our immune system is within our gut. Making sure you are having regular bowel movements daily that are formed is important. Probiotics  are very important. Consider a supplement or try making your own Yogurt or Keifer.

n ostress5) Keep Stress levels low.  If stress levels are high, your cortisol which is your stress hormone will increase. This will help to stop you from becoming sick. The problem is when your stress is over, your cortisol levels decrease again & this is when you are vulnerable to getting a cold or flu. Have you ever been highly stressed with exams & then when the exams are over & you go on holidays you get sick? This is what’s happening to your body.

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