5 Simple Ways to Boost Your Immune System
Dr. Shannon Evans, DO, IFMCP • March 16, 2020
1.
Gut Health.
Healthy Gut = Healthy Immune System. Did you know that most of your immune system is in your gut? The gut plays an important role in immune system balance; otherwise known as homeostasis. Why would most of your immune system be located in your gut? Well, the gut is in contact with lots of things daily from the outside world, such as bacteria, fungi, parasites, virus and toxins. When the body is functioning correctly, the immune system monitors and protects the rest of the body from exposure to harmful things.
What we put in our gut matters! Food can be the body’s best medicine or worst nightmare! Earth made foods are great medicine for your body. Man made processed foods are not! Do you look at food labels and wonder about the big, long words that you can’t pronounce? In general, if you can’t pronounce the word or have no idea what this ingredient is, chances are your body has no idea what to do with it. Your immune system does not recognize this and it causes inflammation (your body mounts a response because it sees this ingredient as foreign and does not think it is safe).
2. Stay Hydrated . Most of us have been told over and over how important it is to stay hydrated with water. Up to 60% of the body is made up of water. In order to survive, the human body needs water. Water is essential for all parts of the body to function. Water delivers oxygen to all parts of our bodies and helps remove waste & toxins from the body.
If you are not drinking enough clean water, your immune system is going to have a difficult time working properly. I recommend drinking filtered water. You can also look at the reports of your city’s water to see how it rates. If you are drinking well water, I recommend that you test your well water annually.
How much should you drink? The general consensus for drinking water is half your body weight in ounces per day. For example a 150 lb person should drink ~75 oz of water per day. If you have been working hard out in the sun or exercised, you may need more. If you are unsure how much water is right for you, ask your doctor.
3. Rest . Are you getting enough quality sleep at night? Sleep is so important in keeping your immune system working properly and helping your immune system stay in balance. Studies have shown that if you are not getting enough sleep at night, it creates inflammation & causes your immune system to be overreactive.
How can you get enough sleep at night? Here are some sleep hygiene tips:
- Be consistent (go to bed at the same time & get up at the same time—even on days off),
- Sleep in a bedroom that is quiet, dark & relaxing.
- Don’t use electronic devices a few hours before bed.
- Don’t have electronic devices in the bedroom.
- Turn off wifi while sleeping (you can buy a timer—so you don’t have to remember to unplug & plug in).
- Exercise/Movement is great, but don’t do it close to bedtime!
- Avoid meals a few hours before bed.
- Avoid caffeine & alcohol before bed.
- Breathing such as 4-7-8 breathing, prayer and meditation can help to get your body into a relaxed state and ready for sleep!
4. Movement . When regular movement/exercise is combined with healthy eating this has a positive impact on creating a diverse range of good (beneficial) bacteria (your microbiome) in your gut, which in turn helps you have a healthy, balanced immune system (remember, most of your immune system is in your gut). You should participate in movement that you enjoy and have fun with. If you are exercising and it is not enjoyable or fun—it could be causing you stress! Movement/exercise comes in may different shapes and sizes! Exercising regularly throughout the week is important. Studies show that regular routine exercising builds a healthy immune system. Irregular or infrequent exercise/movement have shown not to be beneficial. What movement/exercise makes you happy?
5. Coping with Stress. Stressed? Fearful? Overwhelmed? Stress, unfortunately is a part of life. How do you handle it? If you constantly feel stressed this affects your immune system in a negative way. Constant, chronic stress can decrease your immune system function and put you at a higher risk of getting sick. Constant stress can also affect your mood and puts you at risk for depression and/or anxiety.
How can you feel less stressed?
- Meditation/Breathing/Prayer. A great way to start is 4-7-8 breathing. There are also apps available to help guide you in meditation/prayer.
- Movement/Exercise. Do movement you enjoy! If you are exercising just to exercise and it is not fun for you, you maybe causing yourself more stress!
- Counseling. Counselors can help navigate the stress you’re facing and offer ways to help, so you feel less stressed. Finding the right counselor that you feel comfortable with and can offer you advice and tools to heal & navigate this world can be a necessity!
- Self care can come in may shapes & sizes depending on you & what puts you in your happy, relaxed place! Enjoying the outdoors, getting a massage, sauna treatments, reading an entertaining book, participating in an exercise class or going out with friends to name a few…
Don’t Worry, Be Happy!
Sluggish? Stressed? Not Sleeping well? Do you need help boosting your immune system and living a healthier, happier life? Schedule a FREE 15 minute Strategy Call
with New Beginnings
. Call 970-305-0101
or email Staff@NewBeginningsFMC.com
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
https://health.clevelandclinic.org/exercise-healthy-diet-can-give-your-immune-system-a-boost/
https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out/
I am sure you know that diabetics pay close attention to their blood sugar or blood glucose levels. In my opinion, I think everyone should know if their blood sugar is balanced or not! First off, let’s talk about what your blood sugar level is: A blood sugar level or otherwise known as blood glucose is the amount of sugar or glucose in your blood. Sugar comes from carbohydrates in food and drinks you put into your body. Sugar or glucose is your body’s main source of energy. Your blood can carry sugar all over your body. Your liver can also release stored glucose, if your body needs some energy. How does your liver get glucose? Your liver can get the glucose you ate from your gut, specifically your intestines and then stores it. Your liver does so many important things and this is just one of many! What are the benefits to having a continuously balanced blood sugar level? •Great way to help with optimizing your health and healing your body! •Steady energy throughout the day. •Better focus and memory •Stable mood •Better sleep •Hormone balance including adrenals, thyroid and sex hormones •Stress resilience •Nervous system more balanced and less likely to be stuck in fight or flight mode •Organs functioning optimally •Optimal metabolism •Less inflammation •Improved immune function •Better resilience Testing to find out about your blood sugar level: 1- Finger stick test . You get a drop of blood from your finger, put the drop of blood on a test strip, then put the test strip in the glucose meter and within seconds you find out what your blood glucose is at that current point in time. 2- Lab draw taken from your vein . This also tells you at the current time what your blood sugar level is. This is more accurate than a finger stick test. 3- Hemoglobin A1c test . This can be obtained with a lab draw or finger stick test. This tells you what your average sugar level is for a 3 month period. What we are looking for with this test is how much sugar is hanging off of your red blood cells and this will give you a clue about your average sugar level for a 3 month period. For the typical person, your red blood cells last a total of 3 months in your body. 4- Continuous glucose monitor . You wear a sensor this is usually placed on the back of your arm for ~10-14 days to continuously measure your sugar level 24/7 using an app on your phone or a reader. What are the drawbacks to each test: 1-Finger stick test is not always accurate and is only giving you a one time snap shot of what your sugar level is doing currently. 2-Lab draw is pretty accurate but is also only giving you a one time snap shot of what your sugar level is doing currently. 3-Hemoglobin A1c test. It sounds like a great test because you are getting info about a three month period. But the problem is, you are getting the average, you are not seeing if there are highs or lows. 4-CGM (continuous glucose monitor). Not always accurate. Sensors sometimes malfunction. Certain things can throw off the readings such as going thru a metal detector, laying on your arm that has the sensor or being in a hot environment like a sauna, hot tub or bath. What is the best way to see if your blood sugar level is balanced? With the technology that is currently available, I am a big fan of continuous glucose monitors . This is a way we can get the most thorough data about what your sugar level is doing 24/7 for 10-14 days. You will be able to see if your blood sugar is actually balanced 24/7. This means you don’t want to see ups and downs. You want your blood sugar to be balanced—as close to a straight line as possible 24/7. You will also be able to see if certain foods raise your blood sugar. Guess what? In conventional medicine there is a list of foods that are suppose to increase your sugar level. What I have found partnering with patients and looking at their data from their CGMs is that every one is unique and an individual and responds differently to different foods. You will find out what foods increase your blood sugar levels. You will also be able to see how your body responds to simple and complex carbohydrates. For a lot of people, if you don’t have protein and some fat before eating carbs, this can also raise your blood sugar level and put your sugar level out of balance. The amount of carbs also matter. Some people can get away with eating more carbs than others. You will also get the answer about how much your body likes in terms of carbs. You will also get to see if you have any symptoms or your body feels a certain way, if you have low blood sugars or high blood sugars. In conventional medicine, there is a list of symptoms for low and a certain list of symptoms for high blood sugars—but guess what? You are an individual and unique, so your symptoms maybe different than what the “typical symptoms” are. If your body feels stressed, this also affects your blood sugar level. So if you get stressed or angry at someone, you will likely see your blood sugar level increase. If you are exercising too hard and it is too stressful on your body, you can also see an elevation in your sugar level. You may also not feel when you are high or low. What does having a balanced blood sugar look like based on the numbers? Conventional Medicine has outlined what the criteria is for blood sugar numbers that are in prediabetic range or diabetic range, which is helpful. My goal for you is to work towards optimal range for blood sugar levels and have a balanced blood sugar level 24/7, so your body can work optimal! Here is what I have found to be the best ranges for an optimal blood sugar level after working with patients over the years: Fasting blood sugar: 80’s to mid 90’s mg/dL. For some individuals, mid 70’s is optimal. After eating blood sugar or post prandial blood sugar level: I have found that the most optimized patients with a balanced blood sugar level increase their blood sugar no more than 10 mg/dL from their pre-meal blood sugar level. It is okay to have blood sugar level highest before bed even up to 100, since you will not be eating all night and don’t want your blood sugar level plummeting while sleeping. Studies are currently being conducted to figure out what the optimal levels of blood glucose levels should be. It has only been in the last few years that continuous glucose monitors have been available for non-diabetic patients, so as we learn more and continue to conduct more studies, eventually we will have better evidence and wisdom. What the current studies are showing is that optimal levels for fasting blood glucose should be less than 110 mg/dL and after eating the blood sugar should not increase more than 30 mg/dL from pre-meal blood sugar level. Just like everything in life, you don’t want too little or too much when it comes to your blood sugar level—you want it in balance! Are you concerned about your health or a loved one's health and not sure where to begin? Schedule a FREE 15 minute strategy call with New Beginnings. Schedule online or call 970-305-0101. References: https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test https://pmc.ncbi.nlm.nih.gov/articles/PMC5293555/ https://www.ncbi.nlm.nih.gov/books/NBK555976/ https://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guide
Are you taking time to support your body in detoxing? Learn what organs are key to detoxing and how to support successful detoxing.
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Is an under active thyroid causing your high cholesterol?
Information on mRNA vaccinations based on clinical trials from Moderna and Pfizer. Also information from the CDC.
LDN can be helpful to balance out a ticked off immune system
Struggling with sluggish, mood swings, PMS or weight gain? These can be symptoms of estrogen dominance. Learn 5 ways to balance your estrogen.
Learn simple steps to achieving better sleep, finding your calm and reducing stress.
Dr. Shannon's Blog
I am sure you know that diabetics pay close attention to their blood sugar or blood glucose levels. In my opinion, I think everyone should know if their blood sugar is balanced or not! First off, let’s talk about what your blood sugar level is: A blood sugar level or otherwise known as blood glucose is the amount of sugar or glucose in your blood. Sugar comes from carbohydrates in food and drinks you put into your body. Sugar or glucose is your body’s main source of energy. Your blood can carry sugar all over your body. Your liver can also release stored glucose, if your body needs some energy. How does your liver get glucose? Your liver can get the glucose you ate from your gut, specifically your intestines and then stores it. Your liver does so many important things and this is just one of many! What are the benefits to having a continuously balanced blood sugar level? •Great way to help with optimizing your health and healing your body! •Steady energy throughout the day. •Better focus and memory •Stable mood •Better sleep •Hormone balance including adrenals, thyroid and sex hormones •Stress resilience •Nervous system more balanced and less likely to be stuck in fight or flight mode •Organs functioning optimally •Optimal metabolism •Less inflammation •Improved immune function •Better resilience Testing to find out about your blood sugar level: 1- Finger stick test . You get a drop of blood from your finger, put the drop of blood on a test strip, then put the test strip in the glucose meter and within seconds you find out what your blood glucose is at that current point in time. 2- Lab draw taken from your vein . This also tells you at the current time what your blood sugar level is. This is more accurate than a finger stick test. 3- Hemoglobin A1c test . This can be obtained with a lab draw or finger stick test. This tells you what your average sugar level is for a 3 month period. What we are looking for with this test is how much sugar is hanging off of your red blood cells and this will give you a clue about your average sugar level for a 3 month period. For the typical person, your red blood cells last a total of 3 months in your body. 4- Continuous glucose monitor . You wear a sensor this is usually placed on the back of your arm for ~10-14 days to continuously measure your sugar level 24/7 using an app on your phone or a reader. What are the drawbacks to each test: 1-Finger stick test is not always accurate and is only giving you a one time snap shot of what your sugar level is doing currently. 2-Lab draw is pretty accurate but is also only giving you a one time snap shot of what your sugar level is doing currently. 3-Hemoglobin A1c test. It sounds like a great test because you are getting info about a three month period. But the problem is, you are getting the average, you are not seeing if there are highs or lows. 4-CGM (continuous glucose monitor). Not always accurate. Sensors sometimes malfunction. Certain things can throw off the readings such as going thru a metal detector, laying on your arm that has the sensor or being in a hot environment like a sauna, hot tub or bath. What is the best way to see if your blood sugar level is balanced? With the technology that is currently available, I am a big fan of continuous glucose monitors . This is a way we can get the most thorough data about what your sugar level is doing 24/7 for 10-14 days. You will be able to see if your blood sugar is actually balanced 24/7. This means you don’t want to see ups and downs. You want your blood sugar to be balanced—as close to a straight line as possible 24/7. You will also be able to see if certain foods raise your blood sugar. Guess what? In conventional medicine there is a list of foods that are suppose to increase your sugar level. What I have found partnering with patients and looking at their data from their CGMs is that every one is unique and an individual and responds differently to different foods. You will find out what foods increase your blood sugar levels. You will also be able to see how your body responds to simple and complex carbohydrates. For a lot of people, if you don’t have protein and some fat before eating carbs, this can also raise your blood sugar level and put your sugar level out of balance. The amount of carbs also matter. Some people can get away with eating more carbs than others. You will also get the answer about how much your body likes in terms of carbs. You will also get to see if you have any symptoms or your body feels a certain way, if you have low blood sugars or high blood sugars. In conventional medicine, there is a list of symptoms for low and a certain list of symptoms for high blood sugars—but guess what? You are an individual and unique, so your symptoms maybe different than what the “typical symptoms” are. If your body feels stressed, this also affects your blood sugar level. So if you get stressed or angry at someone, you will likely see your blood sugar level increase. If you are exercising too hard and it is too stressful on your body, you can also see an elevation in your sugar level. You may also not feel when you are high or low. What does having a balanced blood sugar look like based on the numbers? Conventional Medicine has outlined what the criteria is for blood sugar numbers that are in prediabetic range or diabetic range, which is helpful. My goal for you is to work towards optimal range for blood sugar levels and have a balanced blood sugar level 24/7, so your body can work optimal! Here is what I have found to be the best ranges for an optimal blood sugar level after working with patients over the years: Fasting blood sugar: 80’s to mid 90’s mg/dL. For some individuals, mid 70’s is optimal. After eating blood sugar or post prandial blood sugar level: I have found that the most optimized patients with a balanced blood sugar level increase their blood sugar no more than 10 mg/dL from their pre-meal blood sugar level. It is okay to have blood sugar level highest before bed even up to 100, since you will not be eating all night and don’t want your blood sugar level plummeting while sleeping. Studies are currently being conducted to figure out what the optimal levels of blood glucose levels should be. It has only been in the last few years that continuous glucose monitors have been available for non-diabetic patients, so as we learn more and continue to conduct more studies, eventually we will have better evidence and wisdom. What the current studies are showing is that optimal levels for fasting blood glucose should be less than 110 mg/dL and after eating the blood sugar should not increase more than 30 mg/dL from pre-meal blood sugar level. Just like everything in life, you don’t want too little or too much when it comes to your blood sugar level—you want it in balance! Are you concerned about your health or a loved one's health and not sure where to begin? Schedule a FREE 15 minute strategy call with New Beginnings. Schedule online or call 970-305-0101. References: https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test https://pmc.ncbi.nlm.nih.gov/articles/PMC5293555/ https://www.ncbi.nlm.nih.gov/books/NBK555976/ https://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guide
Are you taking time to support your body in detoxing? Learn what organs are key to detoxing and how to support successful detoxing.
Learn steps to decrease symptoms & optimize your health!
Is Your Sunscreen toxic? Learn about the top three ingredients to stay away from when buying sunscreen!
Is an under active thyroid causing your high cholesterol?
Information on mRNA vaccinations based on clinical trials from Moderna and Pfizer. Also information from the CDC.
LDN can be helpful to balance out a ticked off immune system
Struggling with sluggish, mood swings, PMS or weight gain? These can be symptoms of estrogen dominance. Learn 5 ways to balance your estrogen.
Learn simple steps to achieving better sleep, finding your calm and reducing stress.
