Anne Hill

9 PAINLESS WAYS TO STRENGTHEN YOUR IMMUNE SYSTEM

June 11, 2020 By Anne Hill Leave a Comment

How strong is your immune system? Do you feel confident enough to go to the supermarket, a restaurant, or a public gathering right now? Even if you’re not too concerned about current viral infections on the rise, it’s always a good idea to strengthen your immune system and boost your health.

With a strong immune system, you’ll likely have far greater defenses against any virus, bad bacteria, or even toxins that you come into contact with. It doesn’t mean you’ll never get sick—but even if you do, it won’t be as severe and you’ll recover much faster.

What are the signs of a weak immune system?

Do you have a compromised immune system? Answer these questions:

Do you have any autoimmune disorders (such as psoriasis, rheumatoid arthritis, lupus, Hashimotos, etc.)?
Do cuts, scrapes, and bruises tend to get infected or take a while to heal?
Do you come down with the flu, colds, or other illnesses fairly often?
Have you experienced any inflammation issues (achy joints, cold hands, headaches, and more)?
Do you have digestive problems fairly often, such as cramping, loss of appetite, nausea, and diarrhea?
Do you regularly feel more fatigued than you used to?
Are you under a lot of stress?

If you answered “yes” to more than one of those questions, you’re likely having immune system issues. And while I like to keep things breezy on my blog posts, a weakened immune system is no joke—particularly now.

What does your gut health have to do with your immune system? Everything.

The gut is home to 70% of the cells that make up your immune system. If your gut is healthy, your immune system will be robust. The gut turns our food into energy and helps get rid of toxins.

There’s plenty of information already available on gut health. Here are a few great sources of info:

Now that you know the importance of your gut, here are specific ways you can keep it healthy, and help improve your immunity in the process.

1. Eat the right foods. Which ones are the best to strengthen your immune system?

Whole plant foods are the key to immune system health. Start by increasing the number of fruits and vegetables you eat. Also, focus on nutrient-dense superfoods, with their vitamins, fiber, and antioxidants. Here are a few examples:

CITRUS FRUITS. They are high in Vitamin C, as well as plant compounds that have anti-inflammatory and antioxidant effects.

BROCCOLI. It’s packed with vitamins, fiber, and many other antioxidants. Try to eat it raw, if possible, to get the most benefit.

RED BELL PEPPERS. In addition to a high amount of Vitamin A, brightly-colored bell peppers contain three times as much Vitamin C as a navel orange.

GARLIC. Containing natural compounds that work to destroy bacteria and infection, garlic has been strengthening immunity for centuries.

SPINACH. Filled with Vitamin C, spinach is also packed with antioxidants and beta carotene. Like broccoli, it’s best eaten raw.

ALMONDS. Not just a healthy fat, almonds are full of Vitamin E, which is key to a healthy immune system. A half-cup of almonds contains 100% of the daily recommended serving of Vitamin E.

There are many more examples of the best foods to eat. Google “Foods to Boost the Immune System,” and you’ll get a ton of great information.

2. Fats make food yummy! They’re also good for you, as long as you stick with the healthy ones.

Healthy fats, like those found in olive oil, avocado, and nuts, have been shown to strengthen your immune system—as long as you eat them as part of a generally low-fat diet.

A study by the National Institutes of Health found the following: “A low-fat diet can reduce the development of disease by maintaining normal immune responses. The data also suggest that unsaturated fat may influence T helper cell activity and therefore antibody production, whereas saturated fats may affect cellular immune responses which are dependent on membrane contact.”

So keep those good fats handy, and toss out the bad ones! Get rid of processed foods in your home. Remove anything that contains trans fats. Stick to foods that contain healthy fats, such as cheese; nuts; avocados; salmon and other fatty fish; dark chocolate; and whole eggs.

Find out all you need to know about good and bad types of fat in our article on Healthy Fats.

3. Yogurt? Kimchi? Kombucha? Yes, please!

Remember the gut thing I mentioned earlier? Well, eating fermented foods can have a dramatic effect on your immune system because of what they do to your gut health. Fermentation promotes the growth of probiotics, the beneficial bacteria that improve gut health.

If you’re a fermented food lover like me, this is easy and yummy. But if you’re not sure about the sauerkraut, try to start with some yogurt. Stick with plain yogurt and add some berries and nuts to make it a delicious, healthy treat.

4. When it comes to this ingredient, RUN AWAY! You’ll boost your immune system quickly.

Now that you know what to eat, here’s what NOT to eat: SUGAR. You’d be shocked at the amount of added sugar in the foods you eat every day, mainly processed foods.

Sugar has a direct effect on immune function. Added sugars are a major culprit in obesity, type 2 diabetes, and heart disease, which can all suppress your immune system. By cutting out sugar and complex carbohydrates (which turn to sugar in your system), you’ll start to lower your inflammation and boost your immunity immediately.

Is it easy? Nope, since sugar is addictive and coming off of it is no fun. Once your body gets used to creating its own sugar again and your blood sugar stabilizes, you’ll love how much extra energy and mental clarity you have.

Sugar goes by so many names that ingredient lists can be daunting! Beware of anything that ends in “-ose,” such as fructose, glucose, maltose, and dextrose. Also, to give you an idea of how sneaky food manufacturers can be, check out these 56 different names for sugar:

YIKES! So yes, work on getting added sugar out of your diet and give a massive boost to your immune system.

5. Drink! Drink! Drink! Why hydration is so vital.

I’ve written about the importance of water before, but I can’t say it too much. Hydration is the most loving thing you can do for your health. But what does hydration do for your immune system? Glad you asked!

Staying hydrated helps your body flush out toxins and other bacteria that may cause illness. Water helps to oxygenate your blood, which in turn allows cells to function at their full capacity. Plus, the more water you drink, the better your kidneys will be able to flush out toxins. Oh, and don’t forget the brain: when you are well hydrated, your brain produces melatonin, which can help you sleep.

Then there’s the lymphatic system: Drinking enough water helps your lymph nodes to do more work in getting rid of bacteria. And the more water you drink, the more moisture you’ll have in your eyes and mouth, preventing those nasty germ particles from gaining access to your body.

Have I convinced you yet? I know that drinking water may not be a thrill, but you can always add a bit of lemon or lime for an immune system double-whammy! It may be tough to start drinking a lot of water at first, but if you keep it next to you at all times, you’ll get the hang of it. When I first started drinking water, I was a Coke Zero-aholic. Within a week, I forgot all about that craving, and I’ve been well hydrated ever since. If I can break that habit, believe me, so can you.

6. Supplements to strengthen your immune system: Yay or Nay? It depends.

To supplement or not to supplement? If you’re eating the right foods, including fermented foods, you don’t necessarily need more supplements. However, many of us—myself included—are low on specific vitamins and need to supplement what we eat.

There are some pretty cool tests that can be done to see what your body is deficient in and based on that, you can tailor your supplements more specifically to what you need most.

In their excellent article on vitamins and the immune system, the Cleveland Clinic put it like this:

“Your body absorbs and uses vitamins and nutrients better when they come from a dietary source. When it’s a vitamin or supplement, it’s often questionable how much you’re actually getting. Because supplements are regulated as foods, not as drugs, the Food and Drug Administration doesn’t evaluate the quality of supplements or assess their effects on the body.”

7. Let’s get physical: How much exercise is enough for your immune system?

There’s no question that regular exercise can help strengthen your immune system. A 2019 review published in the Journal of Sport and Health Science discusses how exercise improves immune function, and how much to do for long-term positive effects.

The study found that regular aerobic exercise for up to 60 minutes, either moderate or high intensity, was most effective. The study focused on walking, but there are many options, such as taking a spin class, using an elliptical trainer, or running.

Source: Journal of Sport and Health Science, May 2019

Here’s how it works: As your muscles contract through exercise, it increases blood and lymph flow throughout your body. It also increases the circulation of immune cells, so they move through the body at a higher rate and number. At the same time, this exercise reduces inflammation in your body, which also improves immune function.

The key here is REGULAR Exercise. Taking a 45-minute walk once and hoping it helps your immune system isn’t going to do you much good. The National Institutes of Health (NIH) recommend 150 minutes of moderate-intensity exercise a week. If you take a brisk walk for 30 minutes a day, five days a week, you’re all set.

HealthKick offers some good tips that make it easy for you to get in regular exercise. Check them out here:

Interval Walking

Exercise

8. Regular ZZZZs are fantastic immune system helpers.

There are so many studies about the benefits of getting 7-8 hours of sleep a night that I won’t bore you with all that info. But I will explain how getting enough sleep can strengthen your immune system (non-boringly).

When you sleep, your body both produces and releases proteins called cytokines, which target infection and inflammation. Cytokines also help with stress, and some of them promote better sleep. When you skimp on sleep, you produce less of these cytokines, so you won’t have them available when you need them.

If you have trouble sleeping in general, try a few things: Put away your smartphone or tablet two hours before shut-eye, since the blue light may keep you awake. Get some blackout curtains for your bedroom. Try to sleep and wake at consistent times. Don’t drink caffeine too close to bedtime. Check out this HealthKick article on many more ways to improve your sleep.

9. Chill out! How stress kills your immune health.

Chronic stress and anxiety can be a significant player in your immune system health. In response to anxiety and stress, your body goes into fight-or-flight mode. This anxiety triggers a flood of chemicals and hormones into your system, particularly cortisol, which can suppress your immune system’s effectiveness.

If it’s a one-time stressor, no biggie: Your pulse and breathing rate increase to give your brain more oxygen so you can respond fast, and your immune system may get a temporary boost. Then, when the stress is over, your body goes back to normal functioning. But if you’re always stressed, your body never gets a signal to return to normal. That wreaks havoc on your immune system.

Then there are the other things we do to cope with stress: smoking, eating unhealthy foods, drinking alcohol. These will damage the immune system even more.

So what can you do to reduce stress and strengthen your immune system? Practice mindfulness. Do some yoga. Surround yourself with people you love. Start a gratitude journal.

Read this HealthKick article about stress and things you can do to ease your stress levels: https://www.healthkick.info/damaging-effects-stress/

And check out this article which contains a bunch of useful tips on lessening stress during this pandemic.

Also, if you do what I’ve discussed above—eat well, exercise, hydrate, get regular sleep—these will all reduce stress. So, yay!

Now that you know these nine tips to strengthen your immune system, it’s time to put them into action.

There’s a lot of info here, but it’s not hard to get going on your immunity-boosting ways. Start by drinking more water and eating more veggies and fruits. Get rid of as much sugar from your diet as you can. Replace your processed foods with more healthy ones.

Once you form a daily water habit, you can add on the next, and the next. Before you know it, you’ll feel better than you have in years. You’ll wonder where those aches and pains went (hint: less inflammation). You’ll be sleeping better. You’ll feel calmer for “no apparent reason.” Your mind will be clearer. It’s all because you’ve done the work to boost your immune system.

Here’s to your health! You’re worth it!

How to Stay Sane While Social Distancing

March 25, 2020 By Anne Hill 1 Comment

Are you suffering from SDID (Social Distancing Insanity Disorder)? (Yes, this is a made-up term. But it fits, right?)

Symptoms include:

A sudden uncontrollable desire to jump in your car and drive somewhere—ANYWHERE.
Waking up from a nightmare about screaming banshees, only to realize it’s your kids.
Endless scrolling through Yahoo News or cat videos.
Waiting to shower until later today—okay, tomorrow.
Not having the slightest idea what day it is.

I think most of us are suffering from SDID right now, in one form or another. It’s pretty tough to stay sane while social distancing. If you’re experiencing any of the above symptoms, join the club—there’s a lot to be anxious about!

Here’s a critical point, though: You’re not alone. We’re all social distancing. Most of us have never experienced this type of situation—unless you were around for the 1918 pandemic. If so, KUDOS! You’re looking good at 102!

Yes, it’s a stressful time right now, to say the least. That’s why it’s so essential to develop healthy habits during these weeks of social distancing—and that definitely includes your mental health.

Here are a few ways you can begin to regain some much-needed sanity in a world that’s clearly not sane at the moment.

Start “social distancing” from the news

Just because we’re in an age of 24-hour news coverage, doesn’t mean that you have to ingest it for 24 hours!

I can tell you about all the studies that have shown what a constant stream of negative news does to your mental state, but I’m sure you already know it. It’s a monster that feasts on your anxiety. The more you watch the news, the more that monster grows in your brain, and the hungrier it gets. Stop feeding it!

You don’t have to bury your head in the sand. (A total myth, by the way. Ostriches don’t do this, and never have.) Go ahead and get a daily dose of news, to keep yourself informed, if that’s what you need to do. Just do it for a short time each day, then move on to other things.

In case you haven’t noticed (just kidding, I know you have), news tends to repeat itself on a constant loop. After about 15 minutes, you’ve heard all the latest horrors. I usually look at the news in the morning and give myself a half-hour time limit. That’s enough for one day, believe me.

At first, it may be tough to be so “disconnected” from what’s going on minute by minute in this crisis. But honestly, don’t you think that if something significant were to happen, you’d hear about it?

Of course, it’s vital to stay informed, but “being informed” is a whole different ballgame than being terrorized by news reports. Here are some websites I recommend, where you can get unvarnished information:

CDC. The Centers for Disease Control have excellent data on the virus and how to protect yourself and others.
WHO. The World Health Organization has a separate website set up just to answer your questions about the Coronavirus. It’s exceptionally informative.
SAMSHA. The Substance Abuse and Mental Health Services Administration has also set up a website filled with helpful resources and information.

All these sources are there whenever you want to look at them, and they’re much less likely to have you screaming at the screen or drinking an entire bottle of wine in one sitting.

Start each day with gratitude

That’s right, gratitude. Every day, right after I wake up, I think of the things I’m grateful for. I’ve been doing this for years, and I know that it’s helped me have a happier life. I’ve also started a practice of getting my husband to tell me what he’s grateful for each morning. He’s a tough nut to crack, I’ll tell ya, but I’m working him over.

Don’t believe it works? Oh, ye of little gratitude. Numerous studies have been done on the effect of gratitude on the brain. UCLA’s Mindfulness Awareness Research Center, for example, has done studies on how regularly expressing gratitude literally changes the molecular structure of the brain. Gratitude, per their studies, also keeps your gray matter functioning well, and makes you happier and healthier. (Full disclosure: UCLA is my alma mater, but I would have shared this information regardless.)

You can start the practice of daily gratitude the way I did, by thinking of things you’re grateful for each day. Here are a few other ways as well:

Keep a gratitude journal. A lot of people do this, and it helps them to write down what makes them grateful. I’m writing down what’s keeping me sane while I’m social distancing, and it’s helping.
Tell someone else something you appreciate about them. It will make both of you feel good.
Look at yourself in the mirror—come on, you can do this!—and think of something you like about yourself. You can even talk to yourself in the mirror, but only if you say NICE things.
When you hear some bad news, don’t get stuck in it. Instead, try to think about something good that happened recently. Force yourself. It helps a lot.

Practice mindfulness

A close cousin to gratitude is mindfulness. I read an excellent definition for mindfulness recently, on the appropriately-titled website, Mindful.org:

“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”

One of the easiest and best ways to become more mindful in this clearly overwhelming environment is to meditate, even if it’s only for a few minutes a day. This can go a LONG WAY to help you stay sane while social distancing.

By meditation, I don’t mean sitting on a mountaintop in the lotus position chanting—go for it if you want, but I can’t get my legs to move that way anymore. No, you can meditate anywhere. Just pick a quiet space, close your eyes, breathe deeply, and…

Well, there’s more to it than that, but you get the picture.

There is a LOT of information online about how to meditate. The Mayo Clinic has some great info that can help you get started. And there are a lot of apps that make meditating easy. Headspace, Calm, and 10% Happier are some of my faves.

Here are just a few of the proven benefits of meditation:

Stress reduction
Less anxiety
More self-awareness
Better sleep
Pain relief
Lowered blood pressure

If this all sounds too woo-woo for you, I understand. But if you’re up for it, give it a try. You might just be amazed at how much better you feel.

Stay connected through technology

Can you imagine dealing with all this social isolation in a world without the internet? I certainly can’t. (Again, I’m not talking about you 102-year-olds out there, so chill out, okay?)

Something I noticed recently is that before this pandemic, people used their devices to distance themselves (you know, not making eye contact in the coffee shop, walking into lampposts because they’re looking at their phones, that sort of thing). Now, people are using their devices to stay connected. It’s kind of beautiful in that respect.

While you’re stuck in your home, take some time to reach out to others who may be feeling the same way you are. You’re not the only one trying to stay sane! Call an elderly relative who may be all alone. FaceTime with your kids or grandkids. Have a virtual happy hour with some friends. Host a virtual Sunday dinner with members of your extended family. Attend a virtual church service. The possibilities are endless, and each one will make you feel less alone and more connected.

Connect with the people in the other room

I don’t know about you, but hanging out with my husband every single day, all day, can be exhausting. We’re both working from home, which we’re truly grateful for, but our offices are right down the hall from each other. I love him and all, but there’s no downtime! This is NOT how to stay sane while social distancing. But we’re working on it.

That being said, I can’t imagine what it would be like to have a house full of kids on top of all that. If that’s your situation, I salute your bravery.

It can be tempting to all go to your separate rooms and do your own thing. In fact, it’s probably a wise choice sometimes. But not all the time.

This is a rare opportunity for families to spend precious time together. Why not come up with a few fun ideas while you’re all in one location? Pull those old board games out of the closet. (No, I don’t think you’ll resemble the family in the picture. It’s a stock photo, after all. Nobody can be expected to be THAT happy right now!)

Try an art project as a family. Do an online tutorial together—there are a lot of free ones at the moment. Maybe even have a family movie night right in your living room, popcorn and all.

Give it a try. It just might result in an unexpected consequence from this whole sequestering thing: A happier, more connected family unit. Imagine!

We hope this helps you stay sane while social distancing

Have these tips been helpful for you? If so, let me know in the comments. And share what you’re doing right now to take better care of yourself, both physically and mentally.

5 Tips for Healthy Eating While Social Distancing

March 22, 2020 By Anne Hill Leave a Comment

Healthy eating while stuck at home – yeah, right!

If you’re living on planet Earth right now, you’re most likely confined to your home for the foreseeable future. And unless “home” is a Barbra Streisand-esque compound with its very own shopping mall, you’re probably not enjoying it too much. When you’re not feeling anxious about the current situation, you may be going stir-crazy because—well, you’re stuck at home. ALL DAY. EVERY DAY.

This is the perfect opportunity for those evil twins to call out to you. “Come play with us,” they say. “Forever, and ever, and ever.” Oh, they’ll taunt you. But remember, they’re not real.

Well, they are, but they have no hold over you. They’re just a fridge and a pantry, after all.

What did you think I was talking about? These two?

Then again, maybe the feelings are similar.

We’re not stuck in the house from The Shining, true. But we ARE living in a horror story at the moment, and it’s everything we can do to keep our sanity, much less worry about what we’re eating.

That being said, it’s more important than ever to stay healthy and keep your immune system strong.

And the most effective way to do that is with healthy food and hydration.

Here are five tips to help you stay healthy through this enforced isolation:

ONE: Stock your home with healthy foods.

I know, that’s not as easy as it sounds. I mean, we have some sort of toilet paper-ageddon going on in most grocery stores, and the food shelves are pretty bare. But there are solutions.

Try out a delivery service like Instacart, for example. It may take some time to get the items to you, but they will arrive—and you didn’t have to go to a grocery store and risk being around potentially-infected people.

Plus, the FDA and the CDC have made it clear that there is no evidence to suggest that COVID-19 can be transmitted by food or food packaging.

But, you say, what about the delivery person? Boy, you DO worry, don’t you? Simple fix: Once you take the packages in the house and put them away, wash your hands immediately. Wash any fruits and vegetables to make extra-sure they’re safe. And if you’re REALLY worried about it, clean the counter with a disinfectant wipe.

OK, now that I’ve calmed your fears for the time being, here are a few suggestions for healthy foods to stock in your home:

Lean meats, poultry, and fish
Nuts, seeds, and beans
Fruits and veggies
Whole-grain bread
Other whole grains such as quinoa
Healthy oils, such as olive or avocado oil
NOT sugary snacks and sodas, processed foods and junk

Of course, organic meats and produce are ideal, but we’re all on a budget right now, and they seem to be way less available anyway. So here’s a bonus tip: Check out this page for info on eating healthy on a budget.

TWO: Order curbside takeout or delivery from local restaurants and support your community.

Restaurants have it really hard at the moment since they can’t offer regular meal service. A great way to support them is to order curbside takeout.

Many local restaurants offer that option right now, so it’s a double-whammy of goodness: You’re helping them, and you don’t have to cook!

One healthy eating while social distancing tip is to check the menu beforehand, which will most likely be online. Look for items that are a healthier choice, such as grilled chicken or fish, and vegetable sides.

Salads are also a healthy option—as long as they’re not piled high with fried chicken or sugar-filled dressings! I know, I’m such a Debbie Downer.

Ordering from your local restaurants is not just a good idea, it’s pretty dang vital to keep them afloat during these hard times. Helping them out will feed both your body and your soul.

THREE: Set a schedule.

Really? Isn’t the best part about being at home that you don’t have to set a schedule?

Not when it comes to eating. Why would you want to make it easier for those twins of destruction to lure you with their siren song? (Yes, I’m still talking about the fridge and the pantry.)

You don’t have to be militant about it, but having a daily structure can really help healthy eating while social distancing.

Set breakfast at a certain time, lunch at a certain time, maybe a little afternoon snack, then dinner at a certain time.

If you’re eating healthily, it’s unlikely that you’ll get hungry in between those times. Again, a regular schedule of eating gives your body the nutrition it needs to keep going throughout the day.

If you DO get hungry, however, figure out if you’re really hungry or if you just need to drink more water. I’ll discuss hydration in a minute because it deserves its own section (and then some!).

Another idea is to plan your snacks ahead of time, so you’re not heading into snack time without any idea of what you’ll eat. That’s a recipe for a Cheeto-filled disaster.

FOUR: Stay hydrated, my friends.

If the Most Interesting Man in the World were also the SMARTEST man in the world, he’d tell you to drink water instead of Dos Equis.

Fun fact: Adult humans are 60 percent water, and our blood is 90 percent water.

Here are just a few benefits of water:

It lubricates your joints.
It boosts skin health and beauty. Fewer wrinkles!
It cushions your brain and spinal cord (yikes!).
It regulates your body temperature.
Your digestive system depends on it.
It helps your kidneys flush toxins more efficiently.

If you do nothing else in your socially-isolated state, increase your water intake. You’ll thank me later.

FIVE: Be kind to yourself after “Healthy Eating while Social Distancing” violations

OK, I’ve shared all these healthy eating tips. But what about times when you want some comfort food?

Listen, we all need a bit of comforting these days. If you want to have a bowl of mac and cheese, go for it.

Healthy eating is all about balance. Of course, you’re going to want to eat some of your favorite foods. Just don’t eat them all the time.

And here’s the most important part: Don’t beat yourself up afterward.

Any shame you feel after eating a big bowl of pasta or a pint of ice cream is totally unnecessary. It’ll just send you down a shame spiral, and pretty soon you’ll be living in the land of “Who cares? We’re all gonna die someday anyway.”

Save yourself the trouble and just be kind to yourself. We’re all doing the best we can right now, and a little kindness can go a long way.

BONUS: More Advice and Tips for Healthy Eating while Stuck at Home

Here are some bonus tips you may find helpful, starting with this Time Magazine article.

And here’s a great interview with dietitian Samantha Heller on “CBS This Morning”:

I hope we’ve made Healthy Eating While Social Distancing a bit easier for you.

There you have it: Five tips for healthy eating while social distancing. Try them out and let me know in the comments how they work for you. Or maybe you have another great idea to share—I’d love to hear it!