Wellness

It’s officially flu season which is also the time that we start hoping that our immune system is strong enough to fight the several viruses and infections going around. Our immune system for sure does wonders but in order for it to be strong enough we also have to do our part so here are five natural ways to boost our immune system all year around. 1.    Eat Real Food The food we eat is one of the main things that shapes us meaning that the food we eat directly shapes not only our physical health but also our mental state as well as how the cells are generated in our bodies. Nutrients are the work force repairing and building everything inside us. Our immune system benefits from real food which is food that is not processed, food that comes from plants or animals. The ideal nutrition comes from fruits, vegetables, whole grains, lean meats and dairy. It is food our grandparents would recognize. Foods to avoid are processed foods or food that have been modified by humans. Foods with artificial additives, preservatives, excessive sugar or fake sugar. 2.    Drink Water Water is what keeps our bodies functioning smoothly, it helps transport oxygen and nutrients to our cells, it helps flush out toxins and it even helps decrease inflammation in our bodies. All these things help support our immune system. This does not mean we need to start drinking gallons of water per day, it means we need to be consistent. If we wait until we are thirsty to drink water, by that point we might already be mildly dehydrated. Having the habit of sipping water throughout the day helps keep our bodies strong. 3.    Make Sleep a Priority Sleep is needed not just for beauty but also because that’s when our bodies repair and restore. It boosts our immune system by allowing our bodies to produce very important infection-fighting cells and proteins. It also allows our bodies to conserve energy and reduce adrenaline which improves cell efficiency. An adult should get at least 7 hours of uninterrupted sleep. If you have interruptions while you are sleeping you might need to add a couple more hours of sleep. If our bodies are not allowed the time to rest, it can make us prone to getting sick. 4.    Let’s Move Exercising is about way more than just fitness, it plays a very important role in our immune health. It boosts our immune system by increasing the circulation of immune cells throughout our bodies, helping them find and fight viruses and infections faster while helping reduce inflammation long-term. We don’t need a gym membership or intense long workouts to achieve these benefits. Walking, dancing, going up and down the stairs, biking and even gardening all count. Aim for 30 minutes of movement, five days a week. You can also break it into 10-minute chunks if it feels more doable. The important thing is to move your body. 5.    Manage Stress When we feel stressed, our bodies produce more cortisol, which can suppress immune function over time, opening up our bodies to many potential negative health impacts. Therefore, it is extremely important to learn to manage stress. Some of the ways to react to stress are to focus on immediate calming techniques like deep breathing and short walks. Another immediate technique is to close your eyes and picture yourself in a place that you love, or listen to your favorite song deeply concentration to remove the negative and stressful moments from your mind. For long-term stress management, many of the things mentioned in this article will help you build resilience and strength to handle stress and turn it around without letting you impact you. Things like eating healthy foods, getting enough sleep, exercising are essential for our ability to manage stress. So what have you done today to help your immune system? It’s all about creating good habits, small but consistent changes can make a big difference in the long run. Eating healthy, staying hydrated, getting enough sleep, moving your body and learning to manage stress can help your immune system with the support needed to protect you all year.  

Life can be crazy sometimes and it can take a toll on your mental and physical health. Since most of us are not ready to drop everything and move to a farm then what if I told you that something you already do every second of your day can make you feel healthier if you do it a little bit different and it can be done in seconds while you are busy conquering the world. It’s breathing, yes breathing but I am referring to deep breathing. Deep breathing brings more oxygen into your brain and body which can give you some great benefits and it is something so simple to do. Let’s explore some of those benefits.   Helps Beat Headaches I came across deep breathing by accident. I was suffering from persistent headaches that just wouldn’t go away. At the moment of my worst pain, I closed my eyes and started to breathe deeply while working hard to clear my mind, almost like meditating. The deep breathing gave me an immediate peaceful feeling but what happened a few minutes later was the amazing part, my persistent headache was better. Then a little later while I kept doing the deep breathing, my persistent headache was gone. Deep and slow breaths can help relax tense muscles specially in the neck and shoulder areas potentially helping get rid of headaches.     It's a Stress Reducer When someone is stressed, their breathing pattern changes. A stressed person takes small, shallow breaths, using their shoulders instead of their diaphragm. This style of breathing deprives your body of the much-needed oxygen to function properly. Without enough oxygen our bodies and our minds become weak, so take a deep breath in then let it all out. You might notice a big difference in how you feel in a matter of seconds. Your breathing pattern is a powerful tool to control stress and anxiety making you ready to face any challenge in your day.     Improves Sleep Nothing better than a good night sleep to get you ready for a hectic day ahead, but what if you just can’t get enough sleep? And did you notice the more you worry about not being able to sleep the longer it takes to actually fall asleep? I am here to tell you that deep breathing techniques can be very effective in helping you fall asleep and stay asleep by promoting body and mind relaxation. The diaphragmatic breathing technique has become my favorite. You focus on breathing deeply into your abdomen, feeling your hand on your belly rise as you inhale and fall as you exhale, while you try not to move your chest.   It Helps you Focus Deep breathing techniques can also help you increase focus and improve cognitive function. By including deep breathing in your daily routine, you can calm your nervous system, reduce stress, and increase oxygen flow to your brain, making your mind sharp which promotes improved concentration. It will help train your brain to stay present and focused on the task at hand.   So let’s not forget to breathe but breathe right! If I knew about all these benefits, I would have started deep breathing a long time ago. Find the deep breathing technique that works best for you and consider including it in your daily routine. Some of the techniques out there are the diaphragmatic breathing, the 4-7-8 breathing, the box breathing, the alternate nostril breathing and the counting while breathing. If techniques are not your thing, just close your eyes and take a deep breath. Happy breathing everyone!  

  Feeling stressed or overwhelmed like the weight of the world is on your shoulders? Own less things! This is exactly how I started my new year, doing a detachment of material things by reviewing every single item in my closet and other areas of my house. The feeling of freedom with each full bag that left my house was kind of shocking. Getting rid of the unnecessary things in your home might just give you a fresh start and help you reduce stress, it gives you a sense of freedom, it supports better focus and it might even give you more confidence, let’s expand on these benefits. Reduced Stress and Improved Focus An overfilled or disorganized home can trigger your body to produce the stress hormone cortisol making you feel overwhelmed making it difficult for you to concentrate and get things done. Eliminating the excessive number of things on surfaces, clothes on closets, decorations and even furniture can reduce stress by creating a sense of control and order in your environment. It clears your mind allowing you to relax and a calm and relaxed mind is able to think at its full capacity, focus and concentrate to analyze situations and find solutions.     Feeling Free Are you a slave to your own possessions? Do you feel emotionally attached to material things or have the need to constantly buy more material things? The hardest part is getting started but once you find the power to let go, the feeling of freedom is just amazing. You will find yourself free from the expense of unnecessary spending, free from having a huge number of things to clean, free from the fear of unexpected visitors and free from the lack of space in your house. You will feel like a weight came off your shoulders, a feeling of unexplainable happiness. This is something that most of us don’t realize that by buying unnecessary material things aka clutter you are actually making your life worse.    More Confidence By reducing stress, feeling free and more focused, you could find yourself feeling more confident in many aspects of your life. Owning less can provide a sense of accomplishment and control over your environment, positively impacting your self-esteem. Now you will be able to easily find clothes in your closet which will make getting ready in the morning a piece of cake. You will feel confident feeling like your brain is working at full capacity at work due to your newly found focus. Problems become something easy to solve, just throw me another one! It’s exactly like they say, confidence is everything!     I couldn’t believe these benefits myself and I plan to continue working on my new semi-minimalist self throughout the year. In addition to improving your life, this lifestyle supports cutting back on spending, reducing waste and focusing on what’s really important in life. It’s all about owning less and living more and I am all in for that. Would you dare to try it?