The Hard Way With Joe De Sena10 Feb 2019

Natural Treatments to Boost Immunity // SPARTAN HEALTH 013

Maintaining good health usually means doing many things and not just one. For instance, if you want to lose weight, gaining muscle can help, but focusing on that alone is not the best or most efficient way to make your weight goals. Today, we're focusing on immunity and how to naturally raise the bar and stay healthy.

A multi-faceted approach is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens (a bug, a virus)…

Avoid smoking and drinking alcohol as much as you can (of course).

Getting enough sleep. Sleep performs many regulatory functions for the immune system. One that is especially important is helping to create a "memory" within the immune system so antibodies can "remember" unwelcome organisms that have previously invaded the body.

Also, something all Spartans do is to follow a moderate and regular exercise regimen that boosts immunity. One caveat: athletes performing at peak levels have reported some increased susceptibility to respiratory illness, so if you're going to push yourself to high competitive levels of performance, your preparing for a big race take some extra precautions. And I'll mention those now...

The immune system – like any system in the body – needs a variety of nutrients to keep it running well. A lot of those nutrients (like vitamins and minerals) are often best supplied by fruits and vegetables … and some spices and herbs as well.

Citrus fruits: These are easy to access and rich in vitamin C, which is thought to increase the body's production of white blood cells. (Papaya, kiwis and spinach also have a lot of Vitamin C.)

Turmeric: It's part of many spicy curry recipes, but it can also have a restorative effect on the body by reducing inflammation and repairing muscle damage that come with exercise.

Oregano: this popular herb is full of antioxidants. Research has also shown that essential oils from oregano can combat bacteria, as well.

Cayenne pepper packs multiple punches. In addition to vitamin C, it has beta carotene and antioxidants which help to maintain mucus membrane tissue that fends off bacteria and viruses.

The right food intake combined with the good daily habits can support your immunity to pathogens. This multi-faceted approach just takes a little bit of planning and is easy to do and really effective!

KEY TERMS AND IDEAS
Good habits can support a vibrant immune system. A multi-faceted approach to maintaining good health is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens.

Immune system. "The immune system is the body's defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease." (KidsHealth)

Pathogens. A microorganism (like a virus or bacteria) that can cause disease.

White blood cells. "A type of blood cell that is made in the bone marrow and found in the blood and lymph tissue. White blood cells are part of the body's immune system. They help the body fight infection and other diseases." (NCI Dictionary).

LINKS & RESOURCES:
Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

David C. Nieman, et al. "Upper respiratory tract infection is reduced in physically fit and active adults." British Journal of Sports Medicine 45.12 (2011): 987-992, https://pdfs.semanticscholar.org/bc18/dca045fdece0fc7b9b4c30f6c7ec887f1869.pdf,
accessed January 2019.

"How to boost your immune system," Harvard Health Publishing, July 16, 2018, https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system, accessed January 2019.

"Immune System," Kidshealth, https://kidshealth.org/en/parents/immune.html, accessed January 2019.

Luciana Besedovksy, Tanja Lange, and Jan Born, "Sleep and immune function," European Journal of Physiology 463.1 (2012): 121-137, https://link.springer.com/article/10.1007/s00424-011-1044-0, accessed January 2019.

"Protect Your Health with Immune-Boosting Nutrition," eatright.org
https://www.eatright.org/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition, accessed 2019

NCI Dictionary, "White blood cells", https://www.cancer.gov/publications/dictionaries/cancer-terms/def/white-blood-cell, accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Det här avsnittet är hämtat från ett öppet RSS-flöde och publiceras inte av Podme. Det kan innehålla reklam.

Avsnitt(1020)

Tyler Andrews on Surviving Aplastic Anemia, Running Everest in 9:55, and a Decade of Grinding

Joe De Sena sits down with Tyler Andrews, a cancer survivor turned elite endurance athlete who just set the fastest known time from Everest Base Camp to the summit: 9 hours and 55 minutes, breaking a ...

8 Sep 24min

Mark Allen, Dane Miller, James Lawrence, and Leif Babin on Daily Consistency, the Three Best Lifts, and Extreme Ownership

Joe De Sena opens this Labor Day episode with a direct question: what does it actually look like to show up every day, year after year, with no days off? Six-time Ironman World Champion Mark Allen,...

1 Sep 21min

Andy Stumpf on Getting Shot, Watching Hundreds Quit SEAL Training, and Why Momentum Beats Direction

Andy Stumpf's BUD/S class started with 180 students. 18 graduated. As a BUD/S instructor years later, he got to do something most SEALs never do: sit down with the hundreds who quit and ask them why. ...

25 Aug 25min

Richard Baker and Adam Weitsman on Capital, Discipline, and What Separates Entrepreneurs Who Survive

Richard Baker raised $700 million in February 2021 and burned through it in three years. Adam Weitsman served time in federal prison, lost his ego, and rebuilt his business with a level of discipline ...

18 Aug 26min

Joe McConaughy on the PCT Speed Record, Hallucinating at the Finish, and Why 50–90% of Every Race Is a Grind

Joe McConaughy was a college miler who had never raced anything longer than a mile when he Googled "run the Pacific Crest Trail" at 22 years old. 53 days and 2,600 miles later, he held the speed rec...

11 Aug 27min

Mike Sarraille on Leaving Delta Force, Scaling a Company to 500, and Why Entrepreneurship Is the Real Fight

Mike Sarraille served 20 years in special operations as a Recon Marine, scout sniper, Navy SEAL, and troop commander in Delta Force. He graduated number one out of three hundred in Marine boot camp, f...

4 Aug 22min

John Kelly on the Barkley Marathons, Quitting From the Lead, and Training for Real Adversity

Only twenty people have finished the Barkley Marathons in forty years. John Kelly has finished it twice. But between those two finishes, he quit from first place after two loops because he already kne...

28 Juli 24min

Suicide Prevention, Toxic Environments, and the Phone Call That Saved a Marine: Lee Stuckey

A Marine officer, professional MMA fighter, and jiu-jitsu practitioner came home from his third combat deployment in Mosul and sat down at a table with a loaded Glock. His mother called his phone at t...

21 Juli 23min