Do I have a strong immune system?

Signs of a strong immune system and making it stronger

Eating right, maintaining a healthy lifestyle and getting enough sleep are some of the primary drivers of and signs of a strong immune system.

Also along the lines of creating or maintaining a healthy immune system include maintaining a healthy weight, eating plenty of fruits and vegetables, drinking plenty of fluids, meeting physical activity guidelines, not smoking, and limiting alcohol consumption and stress.

Immunity tips

The human immune system fights off infection, disease, viruses and more. But if the immune system protects you, why do you get sick?

The immune system (tonsils, lymph nodes, lymph vessels, thymus gland and bone marrow) consists of the lymphatic system, and your skin and mucus membranes act as the first line of defense.

Bolstering your immunity is easier said than done and takes time. Several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms:

1. Get enough sleep

Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.

2. Eat more whole plant foods

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.

3. Eat more healthy fats

Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.

Eat more fermented foods or take a probiotic supplement

Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

Limit added sugars

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

Engage in moderate exercise

Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Stay hydrated

Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day.

Manage your stress levels

Lowering your stress levels through meditation, prayer, exercise, and other practices can help keep your immune system functioning properly.

Supplement wisely

Some studies indicate that the following supplements may strengthen your body’s general immune response:

HARD TRUTH: Researchers say 97% of Americans are failing to meet ideal “healthy lifestyle”. The United States is far from the healthiest nation in the world.

Researchers criteria to be considered for living a healthy lifestyle included:

  • not smoking
  • eating a diet that aligns with nutritional guidelines
  • exercising at least 150 minutes a week, or 30 minutes five times a week.
  • keeping a BMI below 20% for men and 30% for women

Researchers also looked for the presence of biomarkers associated with an unhealthy lifestyle. These included blood pressure, cholesterol — both good and bad— fasting glucose, insulin resistance, and homocysteine levels.

Be honest with yourself, are you leading a healthy lifestyle? If not you’re immune system is probably not great.

Hard Fact: Nearly 40% of American adults are obese. 71.6% of American adults are overweight, including obesity. Obesity can weaken your immune system.

Our immune defense is based on our genetics and living a healthy lifestyle.

6 Signs You Have a Weakened Immune System:

1. Your Stress Level is Sky-High

2. You Always Have a Cold

3. You Have Lots of Tummy Troubles:

4. Your Wounds Are Slow to Heal

5. You Have Frequent Infections

6. You Feel Tired All the Time

Intermittent fasting starter kit


📌Intermittent Fasting FAQs: What Is Intermittent Fasting, and How Is the Diet Different From Starvation?

📌Intermittent Fasting FAQs: What Is Intermittent Fasting, and How Is the Diet Different From Starvation?
🟢IF is a way of eating that calls for alternating between fasting (or significant reduction of calorie intake) and eating at specific times, according to Johns Hopkins Medicine.
🟢IF is different from other diets in that it’s not about eating specific foods.
🟢IF is not about depriving yourself either. Rather, it’s about eating your meals during a certain time frame and fasting for the rest of the day and night.
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Intermittent Fasting FAQs: Can I Take Supplements While Fasting?

Can I Take Supplements While Fasting?

Yes you can take supplements like vitamins while fasting.

However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals. my favorite women’s multivitamin gummies

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Intermittent Fasting FAQs: Can I Work out While Fasted?

Yes, fasted workouts are fine.

Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.

➡️Vegan BCAA

Some studies reveal that you burn up to 20% more fat during fasted low intensity cardio, like walking and strength training.

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Pre & Post Liposuction Diet

Eating healthy is always advisable, but when you are gearing up for liposuction, it’s even more important.

PRE-LIPOSUCTION DIET: There are two goals you should have with your pre-liposuction diet: boost health for better healing and increase skin elasticity.

To follow this liposuction prep tip, target foods high in antioxidants and water, such as:

  • Berries of all kinds, including blueberries, blackberries and acai
  • Celery
  • Cucumber
  • Healthy oils, like olive and walnut oil
  • Omega 3 fatty acids (salmon)
  • Squashes, such as pumpkin and zucchini
  • Certain spices, including cinnamon and turmeric
  • Nutrients: iron, zinc, Vitamin C, B vitamins, amino acids, vitamins and minerals.

Additionally, be sure to drink plenty of water (2 liters – 1 gallon/day)

BREAKFAST: Good choices are cereal, fruits; eggs; toast or bagel.

LUNCH: Salad, vegetables, poultry, seafoods.

DINNER: Salad; vegetables, poultry and seafood

SNACK: nuts, granola, Fruits are good snacks.

Don’t use much alcohol. Limit yourself to one drink per day, or one glass of wine, or one beer. Definitely no alcohol for at least 24 hours before surgery.

Why? After liposuction surgery to remove fat cells, you need to reduce some substances in your body, while increasing others.

Your nutrition is of primary importance at this time, and you should plan ahead to achieve the best results.

Day 1 (The Day of the Surgery)
Nothing at all before surgery. Following surgery, take only sips of fluids till you feel well enough to accept more fluid. Remain on fluids for rest of the day, such as soups, pedialyte, Gatorade, fruit juices, water. You should drink the equivalent of 8 tall glasses of water.

Day 2-7 (as tolerated)
BREAKFAST choices: Fruit like cantaloupe, cereal with almond milk, yogurt for probiotic, English or bran muffin, orange juice, Black coffee or tea

LUNCH choices: Soup with no-salt, crackers, Green salad, turkey, fruit like apple, Black coffee or tea, Tall glass of water.

DINNER Tall glass of water, chicken, seafood like fish (salmon), shrimp, soup, green vegetables like Brussels sprouts, potatoes, Green salad, fresh fruit, Black coffee or tea, tall glass of water.

For the next six weeks, your diet must be low fat, high complex carbohydrate (fresh fruit, vegetables), moderate lean protein like chicken, turkey and sea foods.

Foods to avoid/limit: alcohol, highly processed, high salt content, high sugar content, red meat, processed meat, dairy, fatty/greasy/fried

What should I eat after liposuction?

Get enough protein. The main nutrient you want to consume after liposuction is protein. That’s because your body has just been through a surgery, it needs to recover, and protein is essential to healing.

Protein can help to heal post-surgical wounds and regenerate damaged skin and muscle tissue. Additionally, protein can help reduce the swelling that’s very common after liposuction.

Healthy sources of protein include:

  • Lean meat such as chicken breast
  • Fish
  • Beans and legumes
  • Nuts and seeds
  • Whole grains
  • Leafy green vegetables
  • Protein supplements, such as protein powder for shakes

Take a multivitamin. Most people don’t get enough nutrients in their diet, and thus don’t have the right micronutrients and vitamins — like magnesium, vitamin D, and vitamin B12 — they need to heal optimally—So I recommend people take a high-quality multivitamin.

Stay hydrated. You also want to focus on hydration. you can drink sports drinks, but don’t overdo it since these are often high in sugar.

Instead, drink plenty of water and add a lemon or lime slice for flavor.

Staying hydrated can help reduce post-op swelling. If you’re dehydrated, your body is more likely to retain the little amount of water that it does have, resulting in swelling. Therefore, stay hydrated and you may even see your liposuction results a little sooner because the inflammation will go down more quickly.

How long should I stick to a post-op diet?

Stick to these dietary guidelines for at least two to four weeks after surgery, during the acute healing process. And ultimately long term for health, weight loss and maintenance.


Intermittent Fasting FAQs: Will Fasting Cause Muscle Loss?

Will Fasting Cause Muscle Loss?

All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high.

One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.

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Intermittent Fasting Frequently Asked Questions: Will Fasting Slow Down My Metabolism?

Will Fasting Slow Down My Metabolism?

No, Intermittent fasting does not slow down Fasting.

Studies show that short-term fasts actually boost metabolism.

However, long fasts of 72 hours or more can suppress metabolism. I do not recommend long fasts.

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Fasting FAQs: Can I Drink Liquids During the Fast?

Can I Drink Liquids During the Fast?

Yes. Water, coffee, tea and other non-caloric beverages are fine.

Do not add sugar to your coffee. Small amounts of milk or cream may be okay.

Coffee can be particularly beneficial during a fast, as it can blunt hunger.

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The Benefits Of Resting And How To Unplug In A Busy World (series): Restful Techniques

Here are some techniques you can implement in your daily schedule.

When life is busy, and task lists pile up, pencil rest into your schedule just as you would a meeting or appointment. Develop simple routines for your day that cue you to rest; it will make relaxing a breeze.

1.Practice Gratitude

Most people focus on the ‘big’ things they’re grateful for—instead, refocus your gratitude on the little things. Research suggests positive thoughts and a grateful mind are more likely to create a happy disposition and boost overall satisfaction.

2.Take Deep Breaths 

Set a goal to take five deep breaths throughout your day. Cue yourself at different intervals, which may be in an ordinary routine, i.e., in the morning while your coffee or tea brews or while you wait for your computer to turn on.

3.Cultivate Healthy Habits

Exercise reduces the adverse effects of stress, improves mood, and regulates neurotransmitters and other hormones. For optimal zen, try restful movements like yoga or stretching. 

Mindfully practice relaxation; it is an essential aspect of life and should carry a similar weight to career objectives and other to-dos. By turning your body “off” periodically, you can significantly improve your physical, emotional, and mental health.   

4.Practice Sleep Hygiene 

Getting adequate sleep is vital for physical and mental health. Often, good sleep starts with good habits. Practice sleep hygiene by optimizing your sleep schedule, pre-bed routine, and daily routines—doing so will make quality sleep automatic. 

Set a sleeping schedule with fixed wake-up times—making gradual adjustments to shift sleep times as necessary. 

Follow a nightly routine and keep it consistent. Partake in a ritual that may include spiritual nourishment like meditation before bed. Unplug from electronics 30-60 minutes before bedtime, and dim your lights to allow your body’s natural melatonin production.

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The Benefits Of Resting And How To Unplug In A Busy World (Series): Enhances Decision Making

Enhances Decision Making

The term “sleep on it” is accurate because rest improves your ability to make decisions.

Working too long without rest reduces your concentration and can depreciate your emotional capacity.

Regularly scheduled breaks—daily and weekly—allows you to refresh your perspective, and in turn, make better decisions. 

Rest is only significant when you purposefully do it.

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