Your Immune System & How to Boost It

You’re not supposed to ever be sick, yes, you are never supposed to be sick.  The human body is a miraculous machine that has been created to take care of itself and heal itself, you are born with a natural defense mechanism that works throughout your life span , 24/7 , nonstop , to protect you , heal you , prevent your sickness & maintain your wellbeing , this system has been amazingly designed in such a way to not only fight against diseases , but to make sure you never get them again ,well,  this system is your immune system , and you should take care of it .

  • How Does Your Immune System Work?

The Immune System is a network of biological processes that detects disease-causing germs, neutralize their harmful substance and fight these germs preventing their impact.

  • What weakens your immune system & what are the signs of A Weakened immune system?

Diseases such as cancer, diabetes, HIV & other autoimmune conditions are the major immune weakening factors. Other factors may include stress, malnutrition & poor quality of life.

There are several signs your body shows if you have a weakened immune system;

  • Constant Cold
  • Never Ending Stomach Issues
  • Continuous Exhaustion or Extreme stress
  • Slow Healing Process
  • More Prone To Infections

 

  • How to Boost Your Immune System? 
  1. Reduce Stress
  2. Nutrition ; Getting enough fresh fruits, vegetables, nuts, and seeds, and 100 percent whole grains supports good health
  3. Immune Boosting Supplements; supplements can help give you the boost you need. Vitamin A, C, D, E, Zinc & Selenium are among the most effective nutrients for the boost.
  4. Exercise Regularly
  5. Maintain A healthy weight ; obesity weakens he immune system and compromises its effect
  6. Enough Sleep
  7. Decrease Alcohol Intake & Stop Smoking

Needless To Say, Prevention is the key, the only way to not fall sick is to stay away from sick people and take all the necessary precautions which include proper hygiene, social distancing, immune support and wearing a mask.

Finally , If there is one this pandemic has taught us , it would be to value all we have and never take anything for granted , especially our own health  . If there is one thing we realized, it would be how valuable health is and how cheap everything else becomes when compared to one’s life, so take care of your body, your health and your immune system, they are your long lasting home.

Skincare & Summer Time

Sunny days , warm nights & tan lines, who does not adore summer time? As fun as summer time is, as relaxing & refreshing it may be , we cannot forget the skin problems it brings with it. The scorching heat and the blazing sun can become cruel to the skin, the skin’s natural radiance goes with the harmful environmental contaminants, and may become blemished, dull, and oily. Talkless of the harmful UV rays, which are proven to increase the risk of skin cancer.

We tend to harp over and over again on the importance of skincare during winter time , but the fact is skincare is much more important during summer time since Warmer weather can cause excess oil production, clogged pores and breakouts. So it is very essential to make some changes to your normal skincare routine

First , let’s talk basic routine

Cleanser ; needless to say , a clean skin is a healthy one . Cleansing is the first step of any skincare routine , in summer , due to the hot climate and harsh sun your pores are clogged with sweat and pollution , Go with the cleanser  that takes off the extra oil from the face and make it clean. If your skin is dry, then you should go with the no-foaming cleanse .

Toner ; a toner helps in cleaning your skin , maintaining is normal PH & controls excess oil production , in summer , Your T Zone tends to be more oily & appears shiny .  Go for the toner that has aloe Vera or green tea extracts .

Moisturizer ; your skin needs to be moisturized in summer as much as it needs in winter , however , a lighter moisturizer is preferred , go for the moisturizer with SPF 30 or more.

SPF ; most important step of all , it is crucial to keep sun protection intact, both for adults and kids. Know your skin type , know your suitable sunscreen , and apply it every single day. A minimum SPF of 30-35 is needed during summertime

Now let’s talk Summer Tips!

  1. Hydration ; A MUST ! Hydrate your skin by drinking lots of fluids & Refreshing Juices – recommended 2L of water / day.
  2. Exfoliation ; Pollution and dirt that stick to your skin should be removed by regular exfoliation. It also makes your skin smooth and glowing.
  3. Nutrition ; Where It all starts . Well , in both summer & winter , junk food should be avoided. In summer days your body needs more antioxidants and hydrating diet. Junk foods are extra spicy, oily, and unhealthy which can be harmful to your skin and body. Fruits, Green veggies, fresh juices are best during summer.
  4. Smart Make Up ; for the warmer summer months mineral makeup is the right choice. ALWAYS Apply SPF underneath your make up , opt for a makeup – free face and NEVER Sleep with makeup on .
  5. Don’t Forget Your Body ; regular moisturizing , exfoliation & after sun lotions are essential to keep your skin smooth , hydrated & to maintain your summer tan

Summer time is a holiday for your skin too ! It is definitely not the time for aggressive treatments or chemical peels , the goal here is to stay clean, hydrated & protected. Stick to a few cleansers, serums with Vitamin C, light moisturizers like hyaluronic acid and a broad spectrum SPF 30 or higher & your summer glow is guaranteed.

If there is one thing this pandemic has taught us , it would be to enjoy the moment as much as we can  , never take things for granted and be grateful for everything we have , with the ghost of last year’s quarantine summer dooming over us , summer 2021 is expected to be a well-deserved , out of this world one , enjoy your summers & tan lines , but most importantly enjoy taking care of yourselves , your health , your mindset & well , your skin  , a good skin is a good health , & what is a better investment than your own health ?

COVID-19 & Why You STILL Need To Wear a Mask

The Year 2019 marked the onset of deadly viral pandemic, one that killed more than 4 million and infected more than 8 million people, one that altered our lives in small and enormous ways and changed the whole world’s path.  Today, almost 2 years later, this pandemic is ongoing & taking precautions like wearing a mask is as important as ever.

COVID-19 as we all know by now is an infectious disease which spreads from an infected person’s mouth or nose when they cough, sneeze, speak or breathe. Its Signs & symptoms may range from mild symptoms including fever, cough, runny nose & headache to severe critical ones leading to respiratory failure & death.

Precautions against covid include proper hygiene, social distancing & most importantly, wearing a mask. Face Masks have proven to be a very effective means of controlling the pandemic, as it protects you from contacting the virus and from spreading it as well.

There’s a lot we still don’t know about the coronavirus, this has of course led to a lot of different information. However, one thing for sure is, wearing a mask is definitely with no doubt still a must, even after the development of vaccines & here’s why;

  • The virus is mutating and new strains are evolving
  • No vaccine offers 100% protection so the risk of getting COVID-19 after vaccination isn’t zero
  • There is limited data regarding how effective vaccines are against the delta strain & vaccines that have been distributed are less effective against delta, so it makes sense for vaccinated people to wear masks
  • There is no available enough evidence regarding how infectious a vaccinated person who caught corona is.
  • A Face mask may offer added protection against getting sick. There are no known risks to wearing it.
  • Since you can’t always tell who is vaccinated and who is not, telling everyone to wear a mask can help stop the spread of the virus by people who are infected but don’t have any symptoms.

What To Look For In Your Face Mask:

  • Has two or more Protective layers
  • Completely covers your nose and mouth
  • Fits snugly against the sides of your face and doesn’t have gaps
  • Has a nose wire toprevent air from leaking out of the top of the mask

The Short Answer is, we wear a mask to comply with local health guidelines , but that’s not really the right answer , wearing a mask goes way beyond ‘rules’ , it’s about protecting your loved ones & yourself , it’s about protecting the 90 year old with multiple health problems , who has been quarantined for over a year , so wear your face mask , but more importantly choose the right face mask & needless to say , we’ve always got you covered.

Which Cleanser Best Suits Your Skin Type?

We’ve all been there, staring at the computer with an endless collection of cleansers starring right back, contemplating which cleanser was actually made for your skin type.

A good skincare routine consists of different steps including toning, hydrating, exfoliating, protecting…, some of these habits are a must, others are extras, but some are nonnegotiable, and cleansing is definitely one.

Cleansing is the act of clearing your face of unwanted substances from the skin’s surface. A facial cleanser or wash clears your skin of dirt, sweat, bacteria, excess sebum, dead skin cells and residual make up; helps unclog pores and maintain a healthy glowing complexion, it should be done twice daily, in the morning & at night.

Why it is essential to know which cleanser suits your skin type?

When it comes to cleansers, there is no ‘one type fits all’, and choosing the wrong cleanser can lead to dryness, irritation & acne.  So how do you actually know which cleanser suits your skin type?

First, know your skin type;

  • Oily skin ; appears as ‘shiny’ or ‘greasy’
  • Dry skin ; appears as ‘flaky’
  • Combination skin ; oily T zone & Dry U zone
  • Normal Skin; perfectly balanced.

Second, know your skin concern;

  • Acne
  • Very sensitive
  • Aging
  • Pigmented

 Finally, know your preference, which cleansing texture do you prefer?

Cleansers are available in many different forms including

  • Gel Cleansers
  • Cream Cleansers
  • Foam Cleansers
  • Oil Cleansers
  • Powder Cleansers
  • Soap cleansers
  • Micelle water
  • Cleansing wipes

All Textures serve the same benefit, but each suits a specific skin type & concern.

  • If you have oily skin

 

  • A cleanser that helps manage excess oils without overly drying the skin
  • A non-comedogenic gentle foam, gel, and/or exfoliating cleansers

 

  • If you have dry skin

 

  • Cleansers that offer hydration and nourishment along with basic cleansing.
  • Cream cleansers are often the best facial cleansers for people with dry skin. Look for products that are formulated using glycerin and emollients such as petrolatum, ceramides & lanolin which retains moisture.

 

  • If you have combination skin

 

  • A product that both hydrates and moisturizes. A mild, balanced cleanser is the best choice.

 

  • Acne – Prone Skin

 

  • Cleansers containing salicylic acid , glycolic acid or benzoyl peroxide

 

  • Ageing or pigmented skin

 

  • contains antioxidants, such as Rose Flower Oil and Vitamin E

 

Great skin is not simply a matter of DNA — your daily habits have a big impact on what you see in the mirror. The game of skin Care routine is a very tricky one , with the countless products available on the market , it’s a confusing one as well , however  , once you understand the criteria , how , why and what to look for in your skin care products ,  and once you do find the right products  , no exaggeration , you can call it a turning point in your life .

Hair Care for Your Hair Type

If there is one thing in your appearance that says A LOT about your personality, it would be your hair.  I mean, straight hair and curly hair are VERY different people; on the other hand, short hair and long hair are two different styles. Have you ever met a red head who was not fun? Or a curly hair that was not warm hearted? Well, maybe you have, but have you ever met someone who regrets taking care of their hair? This you DID NOT, and that’s why well blog about it.

Just like your skin care routine, your hair routine is based on your hair type and hair concern

To start it off with hair types  , your hair type Is classified based on your curl pattern , type 1 means straight hair , type 2 is slightly curled , described as wavy , moving to type 3 which is curly and type 4 known as coiled .

The curlier and more porous your hair is, the more dry its texture tends to be,  the more likely you are to need intense, regular moisturizing to keep it healthy & hydrated . On the other hand, the straighter your hair is the more likely it is to become oily and greasy, increasing the chance to trap dirt and other particles, so it tends to require washing more often.

Moving to hair concerns, besides hair type, your choice of hair products greatly depends on your hair concern.

Types of hair concerns

  • Dandruff [ oily / dry ]
  • Hair loss
  • Split ends
  • Dry & brittle hair
  • Oily hair
  • Colored hair
  • Psoriatic Skin

Now let’s talk products, just like skin, hair products are countless, ranging from masks to oils to serums. Your choice is based on your hair type, concern, and well, experience, knowing your hair and finding its tolerance… In general, a good hair routine consists of:

  1. Shampoo
  2. Deep moisturizing conditioner
  3. Protein based treatments
  4. Oil massages
  5. Weekly protective masks
  6. Supplements

 

Last But Not Least , Besides Hair Care Products, you day to day lifestyle is a changing point and they tremendously make a difference, so here are some tips to keep your hair healthy.

  1. Oil massage, it’s very important to oil your hair once weekly to hydrate it and nourish it, essential oils such as Coconut , tea tree & Argan are recommended
  2. Trim your hair , every 2-3 months cutting off split ends is essential to make it grow faster
  3. Avoid tying your hair too often or using heat on it too often
  4. If you dye your hair, choose a shade that’s within three shades of your natural color.
  5. Try to avoid shampoos with harsh ingredients, such as ammonium lauryl sulfate or sodium lauryl sulfate.
  6. Take care of your diet , a diet rich in iron , zinc , protein & omega not only thickens and adds volume to your hair but provides it with all the essential nutrients it desires
  7. Use warm , not hot nor very cold water to wash your hair
  8. Go natural as much as possible, avoid using heat curlers or straighteners, they can lead to brittle, damaged hair.

Your hair is as important as your skin so having a hair care routine is a must, it might take weeks or even months to attain healthy thick hair , but definitely worth the time and effort . Invest in your hair, you wear it every day.

What Is Intermittent Fasting?

Intermittent fasting, also known as intermittent energy restriction, is a term for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. It is currently one of the most popular Health & Fitness Trends

Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding.

What are the fasting methods?

There are several different ways to do the fasting. All of which involve splitting the day or week into eating and fasting periods.

  1. The 16/8 method:this method involves fasting for 16 hours and eating for 8 such as eating from 12-8 , then fasting for 16 hours . This is the most popular method.
  2. Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example eating dinner today and fasting until dinner next day.
  3. The 5:2 diet: With this method, you consume only 500–600 calories on two nonconsecutive days of the week, but eat normally the other 5 days.

Weight loss occurs due to reduced calorie intake, which is a result of eating fewer meals.

Why Intermittent Fasting?

It is a powerful weight loss tool , it helps boosts your metabolism while eating fewer meals

It has benefits for the body and the brain, reduces the risk of type 2 diabetes, heart disease & cancer.

Drops Insulin Levels & Increase Human Growth Hormone.

Reduces Insulin Resistance & Regulates Blood Sugar Levels

Extends Lifespan Helping You Live Longer

Removes Waste Material From Cells

Who should not undergo intermittent fasting?

patients with a history of eating disorder should not undergo intermittent fasting

Can you drink liquids while fasting?

Yes! You can have non-caloric beverages, water, black coffee, tea without added sugars.

Can you take weight-loss supplements while fasting?

Yes, infect, taking a supplement may boost the weight loss process, however some are preferably

Intermittent fasting is more than just a weight loss plan and its benefits go way  beyond losing weight; this plan improves your health and simplifies your lifestyle, to a healthier and happier one.

Which SunScreen Suits Your SkinType ?

If there is one thing all dermatologists agree you should put on your skin on daily basis that would be sunscreen. Skin experts tend to harp on this over and over again because it is infact one of the best ways [if not the best] to protect your skin.

The use of sunscreen goes way beyond keeping your skin young, although this, alone, is a rock solid reason. However, the primary benefit to the use of sunscreen would be protecting your skin from sunburn & premature aging, which decreases the risk of skin cancer and even help reduce dark spots, improving skin texture, and boosting radiance.

Before talking about sunscreens and skin types, let us talk about the sunlight, this radiation produces three main types of UV rays: UVA. UVB. & UVC. UV-A and UV-B light cause’s sunburns and premature skin aging, exposure to both is associated with the development of skin cancer. On The three hand, UVC, being the most harmful, fortunately does not reach earth. Sunscreens aim to protect against UVA & UVB, those with SPF 15 Block 93 % of UV rays & SPF 30 block up to 97 %. Blockage increases with SPF.

Now Let’s Talk about Skin Types, How do you know which sunscreen best suits your skin type ?

The Choice of Sunscreen is based on two major factors, Your Skin Type & Your Concern.

In general, we have three types of skin textures: Oily, Dry & Combination.

  • Oily Skin ; Appears As ‘shiny’ or ‘greasy’

Sunscreen Texture: A Lightweight gel or spray sunscreens that have a matte finish these have a drying effect to prevent the skin looking greasy.

  • Dry Skin ; Bears a ‘Parched’ Look

Sunscreen Texture: A cream sunscreen with hydrating ingredients, like hyaluronic acid or ceramides

Normal to combination skin: Usually consists of an oily T Zone & Dry U Zone

Sunscreen Texture:  fluid sunscreen or one with dry touch

Sunscreens may also be used based on one’s concern;

Concern – related sunscreen:

  • Acne Prone skin : a sunscreen containing  antibiotics such as  niacin amide to treat acne
  • Aging Skin : product that’s loaded with antioxidants to fight off free radicals and reverse signs of sun damage
  • Pigmented skin: a sunscreen with micronized ingredients so that it is easier to blend and has a sheer finish, rich in thiamidol.
  • Very sensitive skin : mineral sunscreen containing zinc oxide.
  • For Children: children have a thinner skin; a mineral-based SPF Lotion is preferred.

 

A golden glowing summer tan is with no doubt, what everyone wants, but having a healthy, young & pure skin over the long run is what everybody NEEDS, as boring as it sounds, the glowing golden summer tan is not very healthy.  wear your sunscreens , not only on summer , not only on the beach , wear them every single day , cleanse , moisturize , and apply , then re-apply again , your skin will thank you later.

What is the Keto Diet?

Learn about the ketogenic diet and some of its benefits.

The ketogenic (keto) diet is a well-known diet that many people are having success with. The keto diet revolves around high fats and low carbohydrates. When people consume fewer carbohydrates, the body produces ketones. Ketones are small fuel molecules that are produced in the liver. When the keto diet is implemented, the body switches its fuel supply to regulate primarily on fat.

While implementing the keto diet, there are many different types of foods that should not be included in the diet plan. Most importantly, individuals will need to avoid foods that contain a high amount of carbohydrates. It’s suggested to keep carb intake under 50 grams per day. The fewer carbohydrates consumed, the more effective the diet.

Foods that should be included in the diet are natural fats such as butter, olive oil, nuts, and avocados. Foods that are rich in omega-3 fatty acids, like fish and seafood, are encouraged. Proteins such as chicken, beef, and venison should be included along with a healthy dose of vegetables that are grown above ground. The keto diet also allows consumption of different types of cheese that are preferably lighter in color.

There are many health benefits of implementing the keto diet. Weight loss is one of the many benefits experienced by individuals using this approach. It also helps to lower blood sugar levels and can have a severe impact on high insulin levels, which helps with type 2 diabetes. The keto diet also assists in improving mental focus by adding more nutrient-rich food to the diet. When ketones are produced within the liver, individuals experience higher levels of energy and enhanced focus. Increase physical endurance, improve cholesterol, and control glucose levels by following the keto diet.

Winter Skin Care Tips

Dry skin and hair are common problems when the weather gets colder. Many people produce less sebum (oil) to naturally lubricate their skin as the air gets cooler and drier. Other contributing factors include less vitamin D from sun exposure and irritation from cold wind in the face. Indoors, the air gets drier as the heat comes on, and a closed-up home can lead to mold and toxin exposure, both of which can contribute to skin problems.

Other problems that can develop in the fall and winter months include dandruff, chapped lips, and aggravation of eczema. Some people further develop scaling, dull skin and hair, and even cracking and painful skin. Much of the damage to dry skin occurs because of disruption of the normal epidermal (skin) barrier, allowing skin moisture to evaporate out, and irritants and allergens to get in more easily.

There are several ways to protect yourself against the skin damage that cooler weather brings. These remedies include things you can do both internally and externally.

Bathe Less in the Colder Months
Perhaps the most important way to prevent dryness is to spend less time in the bath or shower, less often, and with less hot water and soap. When you do bathe, use a cleansing bar with extra oils added, to leave moisture on the surface of the skin.

Use the Right Moisturizer
Moisturizing wet skin after bathing with creams or oils is essential. No matter what product you use, it’s important to apply it when skin is still wet or damp, to lock moisture in.

If you tend towards eczema, products with ceramides in them may be more helpful in restoring the barrier. Numerous skin repair creams are available with antioxidants, to give your skin extra nourishment.

When choosing a cream to soothe your skin, it’s important to pay attention to the ingredients in it. All creams include a detergent to keep oil and water mixed, and a preservative to keep bacteria and fungus from growing. These components, along with fragrance and other ingredients, can cause allergic reactions in some people, especially when put on irritated or inflamed skin. Many creams contain the same ingredients, so it might take some detective work to figure out what your skin can and can’t tolerate. Generally speaking, some ingredients to avoid in creams include:

Formaldehyde releasers, like DMDM hydantoin
Imidazolidinyl urea
Quaternium-15
Parabens
For those with sensitive skin, using a pure oil instead of a formulated cream might be a better way to moisturize without irritation. You’ll need to reapply every few hours to keep skin hydrated. The thicker the oil, the longer it will stay on and keep working. Olive oil thickened with beeswax and shea butter are two examples of longer-lasting applications.

If your skin reacts negatively to one oil, you can try another. Allergic reactions can be immediate, from antibodies, or delayed, from the reaction by lymphocytes. Some of the less common oils are beneficial not only because of properties they have but also because you may never have been exposed to them before, so they are less likely to have caused an allergic reaction in the past.

Some oils you may want to try moisturizing with include:

Almond oil
Safflower oil
Coconut oil
Olive oil
Jojoba oil
Argan oil
Shea butter
Internal Remedies for Dry Skin
Drinking more water—at least four glasses per day in addition to what you drink with meals—is important for combating dry skin in cold weather. Adding omega-3s to your diet can help to keep skin hydrated as well.

Hair can become dull if overwashed, especially in cold weather when the skin makes less oil. People with dandruff and seborrheic dermatitis may find that their scaling increases during this time. Taking omega-3 fish oils or eating flaxseed can help with both dry skin and hair. Flaxseed contains alpha-linolenic acid, an omega-3 oil which a small study from Germany showed can improve many aspects of skin barrier function. Omega 3 essential fatty acids are anti-inflammatory and protective of the skin barrier, which may help to improve numerous inflammatory skin disorders. Before taking omega 3s, you should discuss it with your doctor if you have frequent belching, are planning to get pregnant, or have bleeding issues.

Cold weather skin care can be a challenge, because it means changing habits, and because some products may cause irritation in damaged skin. Finding the right balance of internal and external products can help prevent the cycle of inflammatory changes that comes from a disrupted skin barrier and enhance your appearance throughout the fall and winter.

Exercise and Immunity—Can a Fitness Routine Benefit the Immune System?

We know fitness plays a positive role in our cardiovascular system, mental health, strength, and body composition, but we sometimes forget what else it does for the body. One of the unseen physiological adaptations that fitness can positively influence is our immune system’s health.

The immune system is incredibly complex and the research that links fitness to it is continuing to evolve. What we do know is that fitness can play a role in positively influencing our immune system’s health and functionality. This is key to understand, especially as we head quickly into cold and flu season.

In this article, we’re going to discuss what the immune system actually is and what it does, and how fitness may positively influence it.

‌‌‌‌What Is the Immune System?
The immune system is not just one thing—in fact, it’s an incredibly complex network composed of cells, tissues, and organs in the body. It’s a system in the body that we rarely recognize as constantly working to maintain our state of healthy homeostasis or consistent equilibrium.

When we encounter germs and bacteria from our external environment and they get into the body, they multiply at varied rates depending on what they are. When the rate exceeds our immune system’s capabilities, this is what we deem as an infection. The immune system then works to counter and prevent the multiplication of whatever germs and bacteria get into the body that will take us away from our homeostasis and lead to infection.

More specifically, the immune system works to identify different types of cells, then acts upon them if necessary. When identifying normal, healthy, and unhealthy cells, the immune system will recognize cues from unhealthy cells called danger-associated molecular patterns (DAMPs). Viruses and certain forms of bacteria can also release signals that our immune system recognizes as pathogen-associated molecular patterns (PAMPs).

These signals cue the immune system to respond in a way to counter whatever PAMPs they’re encountering in the body. Different types of viruses and bacteria will vary when it comes to the signals they produce, and our immune system will respond in a means that it deems best.

One of the coolest features of the immune system is how it essentially keeps a log of pathogens that it has encountered before, so it knows how to counter them in the future when it recognizes similar unhealthy cells and signal patterns.

The intricate network of cells, tissues, and organs that make up the immune system can be influenced by a variety of internal and external factors. And this brings us to the topic of fitness and the immune system. Various forms of exercise produce different physiological responses in the body and some of them have been suggested to play a positive role in our immune system’s functionality.

Learn more about the immune system:

Top 10 Natural Supplements to Optimize the Immune System
6 Signs Your Immune System Could Use a Boost
‌‌‌‌How Does Exercise Influence the Immune System?
As mentioned earlier, it’s important to remember that research linking fitness to immune health is continuing to evolve. The questions of how much is enough, how hard should you train, and how often are all questions that are frequently being explored.

It’s also useful to remember that it’s not an “all the time” kind of ordeal with fitness improving immune system health. For example, if one’s immune system is already compromised and the intensity of exercise exceeds a threshold that the body can handle, then exercise can be counterproductive for immune system functionality. After all, some forms of exercise produce fairly high amounts of internal stress on the body.

Again though, this is a case-by-case basis, and we have to remain cognizant of the bigger picture, which is… exercising regularly has been suggested to positively benefit our immune system’s health and that is critically important, especially from a long-term health perspective.

One of the main reasons that exercise has been suggested to positively impact the immune system is that it can enhance our body’s recirculation of immunoglobulins, anti-inflammatory cytokines, neutrophils, NK cells, cytotoxic T cells, and immature B cells. All of these have been suggested to play a role in positively increasing the immune system and metabolic health.

In other words, exercise can increase our body’s means of circulating key players in immune system support when countering pathogens. It’s important to note that this benefit is suggested to be most prevalent with exercise bouts that are roughly 60-minutes or less in nature.

The takeaway here is that when consistently performed, acute exercise bouts can be beneficial for the immune system’s health for a variety of reasons, and these bouts can positively influence healthy metabolism function.

As stated earlier, too much exercise has been suggested to have a counterproductive response in the immune system. When we exercise intensely, the body produces stress-related hormones to counter the stress we’re actively producing on the body.

If the intensity of exercise exceeds our body’s thresholds for managing the stress-related hormones, then we may experience periods of transient immune dysfunction, or a slightly weakened immune system. By understanding this, we can begin to create a game plan for intense exercise to promote better means of recovery and adaptation.

‌‌‌‌Building a High-Quality, Immune-Boosting Fitness Routine
Because our immune system’s functionality can become suppressed when exercising as stress-hormones pass the threshold of what our body can handle, we need to be strategic with our exercise programming, recovery tools, and nutrition.

Here are a few practical tips for anyone that trains hard often that wants to ensure they’re ramping up intensity accordingly and optimizing recovery.

1. Training Recommendations
For lifters, follow a training program that accounts for de-loads and ramp-up periods. This will provide your body with better means of increases in load management and give the body strategic periods of rest on a regular basis.
For cardiovascular athletes, increase training intensity slowly in small increments. Generally, an increase of less than 10% of your training intensity for a training week is a good and manageable strategy.
2. Nutrition Recommendations
Eat a balanced diet that is composed of high-quality nutritionally dense foods. Include plenty of vegetables, fruits, complex carbohydrates, and lean meats to ensure you’re getting plenty of micronutrients.
Be mindful of your pre- and post-workout nutrition. Consume complex carbs and complete proteins post-exercise to support recovery.
Consume plenty of water throughout the day to ensure natural hydration levels are met.
3. Sleep Recommendations
Try to go to sleep at the same time consistently every night to support the body’s natural circadian rhythm.
For those training hard, try to sleep a minimum of seven hours to ensure your body is resting enough to fully recover.
4. Supplement Recommendations
Supplements may play a role in immune system support, especially if we’re not naturally consuming enough of something that can support our immunity.

Some supplements that might be worth exploring include:

CoQ10: A naturally produced antioxidant that has been suggested to play a role in healthy cell growth and maintenance
Zinc: A trace element that helps support our immune system’s health and functionality
Vitamin D: A vitamin that plays a role in a variety of physiological processes and supports our body’s absorption of key minerals
These are only a few suggestions for anyone that likes to train hard and wants to ensure they’re providing the body with the tools it needs to recover.

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