Setting the Record Straight.

Exercise & Immune Function: Helpful or Harmful?

Let’s set the record straight.

Consistent moderate exercise supports immune function by:

✅ Increasing circulation (so immune cells can work their surveillance system better)

✅ Increasing lymphatic flow (lymph will stay stagnant if you don’t move)

✅ Improving metabolic health (which translates to immune health)

✅ Lowering inflammation (creating a more balanced immune response)

✅ Decreasing stress (which can significantly affect immune function)

Lots of people get confused about this because athletes going through prolonged intense training are more susceptible to getting sick.

It all comes down to how much you exercise and how hard.

The science shows that exercising at a moderate to vigorous intensity for about 60 minutes per day gives the biggest immune benefits.

What’s your plan for getting moving?

70% of Your Immune System is Here…

😮 70% of your immune system is in your gut.

Have you heard this statistic?

It’s true.

Of all the immune cells in the human body, 70-80% are located in a place called the GALT, which is lymphatic tissue around the gastrointestinal tract.

These immune cells are trained by the gut microbiome, which means…

🙌 Healthy Gut Microbiome = Healthy Immune System 🙌

Most people never think about it, but eating in a way that supports the gut microbiome is one of the best ways to support your immune system!!

Want some ideas for microbiome-friendly foods?

🥦 Fiber-rich fruits and vegetables

🥣 Probiotic-rich yogurt, kefir, and sauerkraut

🧄 Prebiotic-rich foods like garlic, onions, and bananas

Not everyone does well with these foods, depending on many individual factors. Please do not take this as medical advice.

Reach out for specific guidance on how to support your immune & gut health in a personalized way.

Like if you found this helpful ❤️

Reference

Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886. [link]

Popping the Vitamin C? Read This.

5 things you wish wouldn’t affect your immune system—but DO!

People love to pop their vitamin C this time of year, but I hate to be the bearer of bad news…

Vitamin C isn’t going to do much if your immune system is being squashed by other forces.

Like…

❌ Stress

❌ Short Sleep

❌ Not Exercising

❌ Staying Indoors

❌ Sugar Sugar Sugar!!

It’s tempting to look for a miracle pill to keep us healthy, but the truth is that our bodies are complex beings that respond to cues from everywhere.

The best thing you can do to support your immunity right now?

Look for the weakest link in your health and your habits.

Fix that first 🛠️

📲Tag a friend in the comments who might want to hear this!

Misconceptions About Immune Health!

Let’s bust some immunity myths 💥

Myth 1️⃣: If I sanitize everything, I won’t get sick.

Aside from the fact that it’s impossible to completely avoid germs, the truth is we need a healthy microbiome for a healthy immune system—to keep everything from infections to allergies to inflammation in check.

Myth 2️⃣: I need to “boost” my immune system.

Boosting immunity is overly simplified because an overactive immune system can be just as damaging as an underactive immune system—contributing to allergies and autoimmunity.

Myth 3️⃣: Vitamin C will keep me healthy.

Sure, vitamin C supports immune function, but it’s not the only nutrient we need. Other key immune nutrients include vitamins A, D, E,, selenium, zinc, and protein.

Be sure to like ❤️ and follow for tips on staying healthy in the coming months!

New Coffee Study & How it Affects the Brain

📚Research Alert!

Sure, the caffeine in coffee helps us feel more alert and focused.

But a new study shows there’s more to coffee’s brain-boosting effects than just caffeine.

In the study, healthy adults were given either coffee or caffeinated water, and researchers measured their brain activity with functional MRI scans.

Both groups showed changes in brain activity related to being more ready to engage in tasks. But coffee also boosted activity in areas of the brain related to working memory, cognitive control, and goal-directed behavior.

☕ Basically, the coffee made people even more ready to be attentive and responsive than caffeine alone.

This is not so different from what we commonly see in studies on whole food or herbs 👉👉👉 The whole is more than the sum of its parts.

Are you a coffee fan? Comment Yes or No! ⬇️

Reference

Picó-Pérez M, Magalhães R, Esteves M, et al. Coffee consumption decreases the connectivity of the posterior Default Mode Network (DMN) at rest. Front Behav Neurosci. 2023;17:1176382. [link]