Eating Well for a Strong Immune System

A Health Coach Friend of mine in California started her recent newsletter this way: What a stressful year these last few weeks have been!

It's been a time of many interruptions and reshaping priorities, activities, work, and life for everyone. I, for one, have appreciated the opportunity to add in  a little more sleep most nights to stay ahead of the stress of it all.

One very important component in maintaining a healthy immune system, one that can help us withstand the onslaught of this pandemic, is making sure to eat lots of healthy foods.

What is needed are lots of fruits and vegetables, especially dark leafy greens, and cutting out processed foods and others that are inflammatory in the body like wheat and dairy.  You can see more about both inflammatory and non-inflammatory foods here, and then work to eliminate them or, at least, greatly reduce them. This is the time, if there ever was one, to keep your body’s immunity in top shape.

Like any fighting force, the immune system army marches on its stomach. Those immune system warriors need good, regular nourishment.  Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. However, there are still relatively few studies of the effects of nutrition on the immune system, and fewer that tie the effects of nutrition directly to the development of diseases.

Still, there are some foods that are thought to have particular warrior-like properties to keep the immune system functioning optimally.  Making sure to include them in a healthy diet may provide additional strength through this wicked coronavirus we now are experiencing.  

1. Blueberries, good for so many reasons, have anti-oxidant properties (flavonoids) that play and essential role in the respiratory tract’s immune defense systemResearchers have found that people who ate foods rich in flavonoids were less likely to get upper respiratory tract infections, or colds, than those who did not.

2. Turmeric is used by many in cooking these days, and it is also present in some alternative medicines. It may improve a person’s immune response, due to the curcumin it contains.

3. Broccoli is a great source of vitamin C, and also contains potent anti-oxidants. Always an excellent choice in disease-fighting, it’s a good one to include often these uncertain days.

4. Sweet potatoes are rich in beta carotene, which gives their skin their orange color.  Beta carotene is a good source of vitamin A, which helps to make skin, eyes and other parts of the body strong and healthy.

5. Spinach, as well as other dark leafy greens contain many essential nutrients and antioxidants, such as flavanoids, carotenoids, vitamin C, vitamin E, and several important minerals. Vitamins C and E are thought to be particularly helpful to the immune system.

6. Ginger has anti-inflammatory and antioxidative properties and likely offers health benefits. More research needs to be done to confirm whether or not it can effectively prevent illness.

7. Garlic has long been an effective home remedy for colds and other illnesses. One of its components, allicin, was studied as a possible flu and cold preventative. Those who took the placebo had more than double the number of colds than the garlic takers, but research is still ongoing.

8. Green tea, with less damaging caffeine than coffee, may strengthen the immune system. Like blueberries, green tea contains flavanoids which may be warriors against viruses.

9. Sunflower seeds, inexpensive, protein and fiber rich, are also a good source of vitamin E, an antioxidant  which improves immune function. It fights free radicals, which can damage cells, keeping them from doing their protective work.

10. Almonds are another good source of vitamin E, and also contain manganese, magnesium and fiber. A quarter of a cup of almonds is a healthful snack which could well benefit the immune system. Go for the rawest ones you can find, without roasting, salt, or oils.

11. Oranges, lemons, and kiwis are good sources of vitamin C, which is good to load up on when there are virus bugs in the air. Again, scientists are still not sure exactly how it helps, but vitamin C may reduce the duration of colds and flu and improve the function of the human system. It is at its best in the whole fruit, rather than in juices or supplements.

12. Red bell pepper is also a good source of vitamin C, with less sugar content than fruit.

Enjoying these immune-supporting foods may well strengthen your immune system and improve your ability to fight off Covid-19. Still, the immune system is complex. Eating a healthful, balanced diet is just one of a few ways to support immune health.

It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising, not smoking, drinking alcohol only moderately, getting adequate sleep, and minimizing stress.

Here's to  good health and peaceful hearts during this crazy, scary time. Eat well!

Jane Smith

Want to Live Longer and Better? Strength Train!

Regular physical activity promotes general good health, reduces the risk of developing many diseases, and helps you live a longer and healthier life. For many of us, “exercise” means walking, jogging, treadmill work, or other activities that get the heart  pumping. But often overlooked is the value of strength-building exercises. Once you reach your 50s and beyond, strength (or resistance) training is critical to preserving the ability to perform the most ordinary activities of daily living — and to maintain an active and independent lifestyle. Get your copy of Strength and Power Training for Older Adults Studies attest that strength training, as well as aerobic exercise, can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. Strength and Power Training for Older Adults answers your strength training questions and helps you develop a program that's right for you. The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. “Just doing aerobic exercise is not adequate,” says Dr. Robert Schreiber, physician-in-chief at Hebrew SeniorLife and an instructor in medicine at Harvard Medical School. “Unless you are doing strength training, you will become weaker and less functional.” What is strength training? Strength training encompasses any of the following: Free weights, such as barbells and dumbbells. Ankle cuffs and vests containing different increments of weight. Resistance (elastic) bands of varying length and tension that you flex using your arms and legs. Exercises that use your body weight to create resistance against gravity. How much do you need? A beginner’s strength-building workout takes as little as 20 minutes, and you won’t need to grunt, strain, or sweat like a cartoon bodybuilder. The key is developing a well-rounded program, performing the exercises with good form, and being consistent. You will experience noticeable gains in strength within four to eight weeks. Getting started Buying your own equipment is one option. Sets of basic introductory-weight dumbbells cost $50-$100. Health clubs offer the most equipment choices, but of course you have to pay monthly fees. Books and videos can help you learn some basic moves and start developing a routine. Many senior centers and adult education programs offer strength training classes, as well. However you start, take it slow so you don’t injure yourself. Discuss your new exercise plan with your doctor, and explain the level of workout you expect to achieve. Mild to moderate muscle soreness between workouts is normal, but back off if it persists more than a few days. For more information on the benefits of strength training, buy Strength and Power Training for Older Adults, a Special Health Report from Harvard Medical School.

Coaching Tips - Reasons to Stretch Your Chest

Reasons To Stretch Your Chest

Having a tight chest, or pectoral muscles, is a problem that is hard to avoid against the grain and "open up your chest" throughout a day when you are likely spending most of your time with your shoulders rounded forward.

Having tight pectoral muscles can lead to poor posture, pain, and a limited range of motion in the shoulder joint. None of these things do you want when you're trying to enjoy all the outdoor activities of Spring and Summer.

Start now with these simple stretches that you can do at home or work to release tight pectoral muscles and begin to gain an improved posture and more free movement in the shoulders. 

First, stand facing into a corner of walls. With your arms at about shoulder height, and your elbows at a 90 degree angle, lean in until your forearms/elbows are resting on the walls.  Then, easily adjust the intensity of this stretch simply by leaning more and more of your body weight forward towards the corner.

Concentrate on keeping your shoulder blades down and back, breathing deeply as you engage your core muscles. Hold this corner stretch for 30-45 seconds at a time. It will give  you a great break from the long chair-sitting time of your day.

Second, with a towel or resistance band, grip it with your arms just outside shoulder width. Fully  extend your arms to raise the towel straight up and overhead. Continue that movement back and behind your head as far as you can. Do this movement slowly, and only work through a comfortable range of motion allowed by your body.  Repeat 10-15 times. This will provide you a good break from chair-sitting, and will help to stretch out a tight chest and shoulders.

Both these easy exercises will enhance all your all your warm-weather activities.

                                                                                                         Corey Halford

Grandpa used to ask me, "What can I do to live better?"

Grandpa used to ask me, "What can I do to live better?"

I remember asking him why he wanted to live better and he would always say, “I want to watch you play.” Today, the number one reason I tell others to get active is for the ones they love and for the ones who love them. Thank you, Grandpa. 

We all have feelings about physical activity. Some of us are indifferent, some are scared to try, and some are reluctant to believe it will help. In the last days I spent with Grandpa and on this day in August 2000, a long way from 1912, he was ready to meet his savior. On one of his last days, he fell off the commode and was trapped between the bathtub and commode. I remember doing everything I could to get him up off of the floor. It was virtually impossible for me to help a man that was once 6’2” and 245lbs, and now 5’11 hunched over and 165 lbs. But, I recall him saying with confidence, although lacking his independence, “Boy just grab me under the arms and tell me again just give it all you got”. 

His cognitive ability was stellar even though his strength had left him. This was a benefit from being physically active. Being active increased his oxygen uptake and heart rate. I made grandpa take brisk walks with my mom, swim in a pool twice a week, garden, wash the car, go bowling and believe it or not, go dancing at the community center. The goal was to have him maintain an activity level of 150 minutes per week in addition to his normal routine. We had other goals like; shoreline fishing, golfing without a cart, cleaning house, playing the Wii, biking, Tai Chi, yoga, tennis, water aerobics, pickleball, horseback riding, paddle boating and much more.

On September 11th, 2001 as we laid Grandpa to rest in New Jersey, we realized there were many things we didn’t accomplish. Yet, there were still many things we did together and a lot of memories were made. He moved better, he felt better and he simply lived a better life. 

One in four people over fifty years old get zero activity post their normal daily routine. Two in three people over fifty years old have at least one chronic disease. Moderate to vigorous activity is what kept Grandpa here with us. We cherished the days with him and his love for his family was his reason to keep active. As longevity increases, maintaining physical function, independence, and quality of life must be a priority. Find something you love to do. Smile and remember those counting on you. Increasing your strength can limit falls and improving your functional reach can help with balance. An increase in your aerobic activity improves oxygen intake and increases your heart rate. Brain balance means cognitively confident and independent. 

Finding something you love to do, to keep you active is an important step in living better. If you’re not sure where to start or how to begin, I would recommend working with Coach Chad and trying out the Silver Strong Program at the Missouri Athletic Center.

JamesDean Abrams

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