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Prenatal Nutrition

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It’s time to chat on something that comes up in clinic a lot- prenatal nutrition!  We work with a lot of mama’s through their fertility journey, and one of the best feelings in the world is transitioning that patient from a fertility patient to a prenatal care plan. Both of these require nutritional education. BOTH of them!  Meaning not only is hormone-targeted nutrition a valuable tool while TTC, but prenatal targeted nutrition can help ease your pregnancy and nourish your little one!

First, and it must be said, a prenatal vitamin is a supplement.  Meaning, in a perfect world, it’s used to supplement your nutritional intake, not to provide a safety net for Mama to live off drive-through and convenience store purchases.  Truth be told, not all prenatal vitamins are created equal and there are endless healthy food choices Mama can make to improve her health and that of her unborn little babe.

Protein

First, we’re going to touch on protein.  Proteins are the building blocks of cells and during pregnancy, when Mama is growing a whole lot of cells, it becomes super important that protein intake is sufficient. Research shows us that inadequate protein intake during pregnancy can contribute to low birth weight, placental growth, development, and nutrient transfer issues, and an increased risk of vascular defects in baby. On the flip side of this, higher carbohydrate intake during pregnancy can also lead to these concerns. Current research into protein intake recommendations are showing that we have perhaps underestimated need. New numbers are suggesting protein intake around 60g/day for early pregnancy and getting closer to 100g/day later in gestation to reduce and potentially prevent negative risk in both mom and baby.

Needed Vitamins

Vitamins B-12 and folate (B-9) play an essential role in DNA methylation. Making sure mama is getting these nutrients can reduce the risk of negative side effects including anemia, neural tube defects, low-birth weight, placental abruption, and both developmental and long-term epigenetic adverse health outcomes for baby. It’s also important to be sure you’re consuming folate (naturally occurring), and not folic acid (synthesized), during pregnancy.  Choosing a prenatal vitamin with 5-methyltetrahydrofolate optimizes Mama’s ability to use the nutrient when compared to synthesized folic acid. Folate is much more bioavailable than folic acid as it’s already in its active form and can be easily utilized by your body. It’s important for Mama to get good B-12 in while breastfeeding as well as it improves development and growth in baby earth side.

Some of our fave folate-rich foods include spinach, asparagus, broccoli, Brussel sprouts, sunflower seeds (add em to a salad!), black beans, and egg yolk.

If you’re looking for B-12 rich foods, it’s important to note this nutrient is found in meats, seafood, and poultry. It’s a little harder to achieve with a vegetarian or vegan diet.

*Both of these nutrients are plentiful in many organ meats!  Many nutritionists refer to organ meats and nature’s vitamins. So if you’re feeling brave, give a little beef or chicken liver a go!

Choline

Choline is another extremely important nutrient for pregnancy and it often goes overlooked and undervalued.  It plays an important role in cell division, brain development, myelination, and gene expression during pregnancy. It’s utilized in placenta formation and contributes to nutrient transport from Mama to Babe. Plus, adequate maternal choline shows beneficial cognitive function in infants! Check your prenatal because many of them don’t have choline at all (and if they do it’s probably not enough and you’ll want to take it in dietarily).  Foods rich in choline include eggs, meat, yogurt, shiitake mushrooms, and, on a smaller scale, broccoli, Brussel sprouts, and quinoa.  If you have an allergy to eggs or don’t consume a whole lot of animal protein, choline supplementation can be considered.

Omega-3’s

Omega-3’s are also important during pregnancy and often intake isn’t adequate.  Research shows that animal sources of DHA, like what is prevalent in seafood, are important for neurodevelopment and birth weight.  Fetal DHA levels are considerably more affected by animal sources of omegas than plant-based omega sources and even years later the beneficial cognitive effects of DHA were stronger in mothers who supplemented with cod-liver oil over plant sources (such as olive oil, corn oil, or flax).  When choosing what seafood to consume to get all the yummy health benefits of DHA, be sure to pick seafood with lower levels of mercury.  The general rule of thumb is the lower in the food chain the fish, the safer it is! Great sources of DHA include salmon, pollock, and sardines.

Vitamin D

Vitamin D might be in your prenatal and you might enjoy a good dose of sunshine, but research shows the RDA is likely low for pregnancy and deficiency isn’t uncommon.  Adequate Vitamin D has been shown to reduce the risk of gestational hypertension/ preeclampsia, gestational diabetes, preterm delivery, recurrent pregnancy loss, and postpartum depression. Maternal vitamin D intake is important for skeletal development of baby during and after pregnancy with intake deficiency showing a correlation with type one diabetes and asthma/lung health issues later in baby’s life. The 600IU recommendation appears to be outdated, with other countries and research showing levels closer to 2000-4000IU safe and beneficial.

The above nutrients are a small glimpse into prenatal nutrition. In reality, the picture is bigger than what is presented in this blog post. While following a vegetarian or vegan diet presents particular issues around conception and carrying a baby, certain steps can be taken to optimize nutrition for these individuals. The information available via the internet and social media can be useful, but also misleading, misinformed, and sometimes confusing. If you want to self-study, our favorite resource is a phenomenal book called Real Food for Pregnancy written by Lily Nichols, RDN (can be purchased along with some of her awesome recipes here https://lilynicholsrdn.com).  Her book contains 32.5 pages of cited works in tiny font size so there is no lack of research behind her chapters! To get a more personalized approach if you’re struggling with fertility or prenatal nutrition we encourage you to work with a nutrition professional familiar with supporting expecting mamas!

This blog was written by Dr. Meghan Gray, DACM, MSHNFM, L.Ac. https://www.balancedthistle.com/blog/prenatalnutrition

Protein Studies:

https://www.nature.com/articles/pr2003367

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2350090/

https://academic.oup.com/jn/article/145/1/73/4585822?login=true

B-12 and Folate

https://www.researchgate.net/publication/322438518_Folic_acid_vitamin_B12_and_DNA_methylation_An_update

https://academic.oup.com/aje/article/185/3/212/2918733

https://cdt.amegroups.com/article/view/24182/26221

https://journals.sagepub.com/doi/pdf/10.1177/15648265080292S117

Choline

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/

DHA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/

Vitamin D

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585545/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5122001/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171878/

Best Brunch in Fort Collins

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Blog provided by: Anne Carlson

Are you an avocado toast, granola or eggs and ham kind of person? Luckily I’ve got you covered on all fronts! I love a good brunch so here are some of my favorite brunch restaurants in Fort Collins!

Urban Egg

Everyone deserves to start their day with Urban Egg. Breakfast, lunch, let’s do this … dine in or carryout with curbside pick-up available! Their award-winning menu is made from scratch daily using Colorado-proud, organic ingredients when possible. Bring on the Gourmet Pancakes, Stuffed French Toast, Eggs Benedict Selections, Breakfast Quinoa, Lunch Salads & Sandwiches, Barista Favorites & more. Various locations

Lucile’s Creole Cafe

They developed a Creole menu with the restaurant’s goals to becoming the nation’s premier brunch restaurant. Lucile’s first chef received his training from the famous New Orleans restaurant, “Commanders Palace.” A breakfast and lunch restaurant serving a Creole theme had never been attempted before in Colorado. However, within a brief period, Lucile’s had made its mark with such unique meals as “Cajun Breakfast” (red beans, poached eggs, hollandaise and grits) and “Eggs New Orleans” (fried eggplant, poached eggs, creole spice and hollandaise). Various locations

Snooze an A.M. Eatery

Yes, they are all about delicious. But they know that a better breakfast starts with better ingredients. Snooze is serving up a twist on breakfast by starting with responsibly sourced ingredients and bringing them together in unexpected ways⎪Various locations

La Creperie & French Bakery

The owner grew up in a bakery in Brittany, France the nest of crepes and galettes. After owning his dad’s bakery for a few years, Jean Claude came to the U.S. and found his home for 17 years in Key West, Florida where he owned “Croissants de France”, a business cherished by locals and tourists. Serving the Fort Collins, CO area today, we provide great tasting food that’s prepared fresh with the highest quality of ingredients. Jean Claude takes pride in baking the artisan way: no preservatives, no mixed powders, no chemicals. As a unique provider of French cuisine and French bakery in Fort Collins, you are sure to enjoy the great atmosphere, friendly service, and delicious crepes and pastries. 2722 S.College Ave  Fort Collins, CO 80525 

Silver Grill Cafe

Silver Grill Cafe is the oldest restaurant in Northern Colorado, serving breakfast and lunch since 1933 and with roots dating back to 1912. Wood floors, huge windows looking out on Old Town, original brick walls, and diner-style countertops booths and tables lend the historic restaurant its character. Silver Grill’s breakfasts and lunches are legendary. They have been named the best in  Colorado by news stations and lauded by local and national publications. Silver Grill is known for its huge homemade cinnamon rolls, made fresh daily and oozing with sweet sugary toppings. 218 Walnut Street, Fort Collins, CO 80524

Rainbow Restaurant

Rainbow Restaurant is one of the best places to eat in Fort Collins specializing in delicious breakfast and lunch food served by a friendly staff in a comfy atmosphere inside and on the outside patio. Both menus offer a wide variety of highly recommended traditional, vegetarian, vegan, and gluten-free dishes. If you are looking for the best breakfast, lunch and brunch in Fort Collins, you must drop by Rainbow Restaurant. 212 W Laurel St, Fort Collins, CO 80521

https://thatcoloradolife.com/

Tips to Love Yourself

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Gratitude Journal to Self Love

tips for self love

Gratitude can be the most powerful mental force we have by helping to improve overall wellbeing and self love. When you have a positive outlook on life it creates more positivity in all aspects. One of the hardest things to be grateful for is… your body. However, we forget all that our body has done for us. From staying up late hours to complete little work tasks, hiking 14ers and birthing babies. Our bodies have been there for us in the thick of it all and they are still going strong. Being able to show gratitude toward your body is a great step in truly accepting yourself.

Impacts favorite way to start journaling is to associate it with a task that you already do on a daily basis this allows you to pick up your new habit faster. The mornings are a great time to set intentions for the day in a positive state. When doing journaling at night you can reflect on all the good that has come about. Find a time that speaks to you. Write down the top 5 things you are grateful for that day and why. Write down the thing you are most proud of yourself from that day. Make sure to include lots of loving words about your body!!

Surround Yourself with Supporters

Having a tribe can be the key you need to gain the confidence to own yourself. It’s best to have individuals that are ready to hype up your new outfit before going on your date, that will stomp on all the naysayers and will be there for you no matter what. Having a group that can support you is so important but also seeing others own their bodies, lives and quirks can give you the confidence you need. 

Affirmations for Self Love

Affirmations are one of the best ways to start off your mornings to get into the right mindset. Did you know that as an Impact team we start every shift with affirmations? So many benefits have been noted from being able to help keep you motivated and on top of goals to keeping your self confidence and self positivity up. From affirmations specific for new mamas, for goal setting badass’s or even body positivity there are so many.

Follow Influencers with your Body Type

It is so important for women to actually see other women with similar builds, body types and personalities. Many of the mainstream media showcase unrealistic figures and ideals in women that only 1 percent of the population can obtain. Leading to many of us struggling to figure out why we are so different. Rather than accepting who we are and rocking the body and the mind we were given. When on social media and getting to see other individuals of similar stature rocking it can help us with the confidence we need to succeed. 

Rock it and own it

In today’s world we are in open season for everyone’s rude comments and opinions. Despite what feedback you get which is mostly awesome and may have some not so awesome content mixed in. It’s about you, not about them. It’s about embracing yourself and showing all those individuals what you’re made of. Your biggest supporter has to be you. You have to love yourself, your body and your mind. No one else can fulfill that need for you.

12 Days of Christmas Specials

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We are so excited to kick off the holiday season with our 12 days of Christmas Specials! This is the perfect time to snag all your stocking stuffers for your favorite family and friends at a discount. 

Tues, Dec 1: Adult, Junior, and Pediatric Pillows – 25% off

D-Core pillows are designed to provide comfort and ease. The patented shaped center allows you to maintain a correct sleeping posture providing the adequate support needed while sleeping. These pillows are perfect for both back and side sleepers. With our special of 25 percent off on Tuesday, December 1st you can get the proper cervical position at an economical price.

Wed, Dec 2: Body, Beauty, and Natural Skin Products – 20% off

Make sure your skin is glowing through the holiday season. We have so many natural skincare and beauty products to choose from that will enhance your beauty routine. Choose from our brands Reluma and Sopranolabs. At 20 percent off all products on Wednesday, December 2nd make sure to pick up your gal friends all the products they have been missing.

Reluma is an amazing cosmetics line featuring stem cell core technology in order to get age-defying results without the unpleasant side effects sometimes associated with other cosmetic therapies.

Sopranolabs uses the best quality ingredients to hydrate your skin in order for you to be looking your best over the holidays. From our charcoal face wash, beauty elixir, face oil and more there is a perfect gift for everyone. 

Thurs, Dec 3: Kid Toys & Accessories – 20% off

Choose from all our kids’ accessories from Tegu’s magnetic wooden blocks, chiro clickers, fun shaped crayons and kiddo water bottles. All will be 20 percent off on Thursday, December 3rd. This is a perfect time to get a stocking stuffer for your favorite kiddo. 

Tegu’s magnetic wooden blocks are the perfect gift for young kiddos to have endless fun with. They are a great gift for young kiddos learning to develop and build their motor skills. 

Chiro Clickers are the perfect gift for all your aspiring chiropractors to be. These fun gifts are safe to make sure all the stuffed animals are staying adjusted and healthy at the house. 

Elevate any kids coloring book with crayons shaped as flowers, dinosaurs and rocks. Fun starts with the tools you’re using. 

Our water bottles for kids are the perfect size to have on hand for kids to take to school or on an errand run with mom. They are lightweight with a spill proof straw top to make it easy and mess free. 

Friday, Dec 4: All Supplements – 20% off

Make sure to stock up and get ready to hit those New Years resolutions with some needed supplements to make sure you are getting all your nutrients in to support your body in the best possible way.  Choose from our selection of Omega Oils, D3, magnesium and probiotics for kids at the amazing discount of 20 percent off on Friday, December 4th. 

Omega Oils are a great addition for everyone in the family to help support brain and nervous system function while also decreasing any inflammation in the body. 

D3 is such an important supplement to add to your daily intake especially heading into winter months to help boost that immune system.  

Magnesium is always recommended for anyone who has those pesky sore muscles that continually come back. This is a great way to make sure all muscles are supplied with the nutrients they need to recover and function at their best. 

Kids probiotics are a great addition to help your kiddos have all the needed bacteria they need to help their digestions and tummies feel the best. These are great for any kids that have food sensitivity to help support their gut.  

Mon, Dec 7: Bulletproof Products – 20% off

Bulletproof is based on a science-based approach to nutrition and wellness that is tried, tested, and proven to make your life more awesome. When it comes to their products quality matters. All products are gluten, soy, artificial fillers, and junk-free.

On Monday, December 7th stop by and pick out your favorite bulletproof products at 20 percent off. Our favorites are the bulletproof coffee that lacks the micro toxins found in most coffee products which means you can skip the jitters and nausea. Our other favorite is collagen protein that is sourced from grass fed cows that is the perfect way to add in extra protein throughout the day. Our favorite recipe is to add two scoops of chocolate protein powder into your coffee or mix with peppermint tea for a winter hot cocoa feel.

Tues, Dec 8: Colorado Hats – 20% off

YoColorado’s visionary Colorado clothing brand and accessories are inspired by outdoor lifestyles, thoughtful design, and quality manufacturing. The diverse culture, stunningly beautiful scenery, and ever-evolving landscape of the Rocky Mountains energizes the brand’s creative style. 

Don’t forget to come in and pick out your own favorite YoColorado hats at 20 percent off on Tuesday, December 8th. We have mens, womens, and childrens styles to choose from that all make the perfect stocking stuffer. 

Wed, Dec 9: Headbands – 20% off

Come in and dive into our amazing collection of I’m With The Band headbands. They are a great accessory to elevate any look from business casual in the office to turning up a date night look. With a mixture of regular headbands as well as turban styles. There is a perfect gift for all your gals on your Secret Santa list. Not to mention that on Wednesday, December 9th they will all be 20 percent off. 

Thurs, Dec 10: Candles – 25% off

Who doesn’t love a warm inviting candle to brighten up a cold winter day. Pick from our sophisticated candles to our humorously named candles to add joy to your christmas merry. They also make great holiday treats for family and friends. With 25 percent off you get the highest quality at the greatest rates on Wednesday, December 9th. 

Friday, Dec 11: All doTERRA – 25% off

When you open a bottle of pure, unadulterated essential oil, your senses are instantly filled with its potent aroma. What your nose detects are the naturally occurring elements of the essential oil. Every essential oil varies in its natural makeup, so aromas and benefits are also unique. For example, Lavender oil includes elements that make it effective for soothing skin irritations, reducing anxiousness, and promoting a restful environment for sleep. 

There is a wide array from fruity, flowery to christmas scents to please everyone. They are perfect to diffuse throughout the house during family gatherings or apply on skin to decrease stress and to help increase much needed sleep These are a must to get through the holiday season. With 25 percent off all stock pick your favorites on Friday, December 11th. 

Mon, Dec 14: All Clothing – 40% off

We have great stock full of mens, womens and kids apparel to pick from. We have rocking graphic tees that fit any and all personality. This is a no brainer at 40 percent off on Monday, December 14th. An easy gift to yourself or a loved one for the holiday season. 

Tues, Dec 15: Blue Light Blockers – 25% off

Blue light blocking glasses are designed to filter out the portion of harmful blue-violet light. Making screen time more comfortable and helping significantly reduce symptoms of eye strain, headaches, and insomnia. Allowing your brain to wind down easier at night and stay in a stress-free environment. We have women and kid styles that will protect their peepers in style!

This is a perfect stocking stuffer for all your cool desk working gals or kiddos that are virtual learning this year. With our great prices even more exaggerated with 25 percent off, it’s a deal you can not beat. 

Wed, Dec 16: Theraguns – 20% off

Theraguns are the perfect Christmas gift for the person that already has it all. They are a handheld massage gun that uses percussive therapy to treat sore muscles, break adhesions in the body, and support correction in the spine. Percussive therapy is said to be effective at speeding up muscle recovery time and reducing pain after a workout. At 20 percent off on Wednesday, December 16th it’s the perfect time to snag the ideal gift at the ideal price. 

We are wishing you and your family a happy holiday season full of health & love! We’ll see you soon.

Ready to book an appointment? Book now!

Home Ergonomics Using an Anthro Standing Desk

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Anthro standing desk

In our last blog, we discussed at home ergonomics that can help to save your body while forced to sit for long periods of time. One amazing ergonomically friendly option that was not discussed is using a standing desk. 

This past week Impact has actually gotten to test out an Anthro Desk converter and give you all our feedback.

First off the converter comes in a large package with some assembly required. However, unpacking and putting the desk together was a lot easier than anticipated. The structure is definitely a little heavy but allows it to be structurally sound.

The Anthro Desk converter is a platform that is made to put on top of a table with the gas spring mechanics to allow the platform to adjust at different heights. Due to the gas spring moving the platform up and down was very easy even with multiple items on top. One additional aspect that was nice of the converter was that it was very versatile to different heights allowing everyone to use it despite how tall or short. 

Overall, we would recommend this product for individuals that sit and work on the computer for more than 6 hours a day. It is a small price to pay for saving the body the strain and stress of working in a chair day after day and helping to form good habits of a great posture 

Link:

AnthroDesk.com 

AnthroDesk: ErgoSpring Standing Desk Converter – Extra Wide

Top 5 Tips and Tricks to Boost Your Immune System & Prevent the Coronavirus

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The coronavirus has quickly become a household name as we see daily news reports describing every detail.

As the coronavirus approaches, people are asking how they can support their normal, natural immunity and prevent coronavirus from afflicting their family. We are giving you our top 5 tips and tricks in order to keep your immune system functioning at top capacity during the coronavirus.  

child getting chiropractic adjustment to boost immune system and prevent coronavirus
  1. Chiropractic

One of the best ways to stay healthy this year, especially as the coronavirus continues to spread, is to make sure that your nervous system is functioning at the highest level possible. Chiropractic goals are to remove any interference on the nervous system that causes dysfunction to the muscles, organs and all systems of the body. Our immune system, like every other system in the body, is coordinated and controlled by the nervous system. A functioning immune system protects us from infectious diseases by providing adaptive measures to overcome the ill effects of bacteria and viruses.

One study performed by Dr. Ronald Pero, Ph.D., chief of cancer prevention research at New York’s Preventive Medicine Institute measured the immune systems of people under chiropractic care as compared to those in the general population and those with cancer and other serious diseases. His initial three-year study was comprised of 107 individuals who had been under chiropractic care for five years or more. The chiropractic patients were found to have a 200% greater immune competence than those people who had not received chiropractic care, and they had 400% greater immune competence than those people with cancer and other serious diseases. The immune system’s superiority of those under chiropractic care did not appear to diminish with age(1)

Another study published in the Journal of chiropractic research compared the health of two hundred children under chiropractic care and the health of two hundred children under medical care. It was found that the children under chiropractic care had fewer ear infections, fewer allergies, fewer cases of tonsillitis and needed less medical treatment. 

Overall, showing that chiropractic aids in boosting the immune system and preventing diseases from settling in the body.

2. Vitamin D3

Vitamin D, coming in two forms 2 or 3,  is a nutrient that can either be digested through food or synthesized from exposure to sunlight. Vitamin D 2 comes from plant sources while Vitamin D 3 comes from animal sources as well as through sun exposure. Vitamin D 3 is seen to be more readily metabolized in the body and will increase overall absorption. This nutrient has so many benefits within the body including bone health, regulating blood sugar, hormone support and more importantly aiding the immune system. Vitamin D can modulate the immune response due to the fact vitamin connects to the immune cells themselves (B cells, T cells, and antigen-presenting cells). Basically stating that it overall can boost your immune system. Not shockingly we see a deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection. Vitamin D deficiency is very commonly seen with it being reported in 2018 that 42 percent of Americans lack in the nutrient(2).  

Vitamin D levels between 60 and 80 ng/ml are optimal functional levels within the body(3). When looking at how much Vitamin D should be taking in on a daily basis it varies from person to person. On average an individual is recommended 5,000 IU daily. For individuals that are deficient in the nutrient, immune-compromised or postpartum 10,000 UI is recommended(4). Please consult a health care provider before increasing dosage. Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods. For this reason, it’s recommended to take vitamin D supplements with a meal to enhance absorption. When buying Vitamin D supplements it is important to look for solutions that are specifically D3 and it’s best to include the other fat-soluble vitamins: A, E, and K2. These vitamins are important in their own right and help balance out the vitamin D, making it more easily absorbed but also preventing levels from getting too high(4).

We sell Metagenics Vitamin D 3 drops for both adults and children at our clinic!


3. Colloidal silver

Colloidal Silver is a solution that has silver particles suspended in a liquid solution. Silver has been used for centuries due to its antifungal, antibacterial, antiviral and anti-inflammatory properties to overall boost the immune system. Colloidal silver can be taken orally when fighting a sickness to help the body fight off any invaders. The solution can be used for ear infections by dropping the solution into the ear canal. Colloidal Silver can also disinfect a cut or wound by applying the solution topically. Orally taking the solution can help boost your immune system and be preventative for diseases such as the coronavirus. 

Oral dosage is based on the concentration of the solution and is demonstrated below(5):

4. Elderberry

Elderberry is one of the most commonly used medicinal plants in the world. Elderberries are the dark purple fruit of the elderberry shrub. They are highly sought after for being a rich source of antioxidants known as anthocyanins. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. The antioxidants work by clearing the body of free radicals that damage cells at the DNA level. It also has antiviral properties that may prevent or reduce the severity of certain common infections. Elderberry also exerts anti-inflammatory effects, reducing swelling and pain by tempering the body’s immune response. 

Elderberry can be used as a preventive measure to enhance the body’s immune system. Many commercial syrup manufacturers recommend 1 tablespoon (15 ml) of elderberry syrup taken four times daily. Elderberry lozenges (175 mg) can be taken twice daily(8). To ensure quality and safety, only buy supplements that have been certified by an independent certifying body, such as the U.S. Pharmacopeia (USP), NSF International, or ConsumerLab.

5. Decrease Stress 

When we’re stressed, the immune system’s ability to fight off antigens is reduced. Stress and anxiety can trigger your flight-or-fight nervous system response and release a flood of chemicals and hormones, like adrenaline and corticosteroid, into your system. These hormones suppress the effectiveness of the immune system leaving you more vulnerable to viral infections and frequent illnesses That is why we are more susceptible to infections when we are in this stressed state.

 Combating the daily stress of our lives comes from leading an overall healthy lifestyle. This can help to improve mood, increase memory, prevent diseases and overall boost immune and body function. Components of leading a healthy lifestyle include diet, sleep, and exercise. Lifestyle is the way in which an individual lives long term rather than in a short period of time. 

When looking at diet we are not talking about the next craze of starving yourself. It is how you eat on a consistent basis. Including lots of fruit and veggies, lean meat and whole grains. Supplying your body with the necessary nutrients to perform daily functions. A big component of diet also includes looking at what you don’t eat. When you consume sugar your ability to fight off bacteria and viruses is reduced by 40-75 percent. The major problem comes from the American population consuming sugary snacks every few hours and never letting their bodies’ immune system get to 100 percent. 

 Sleep is essential for your body to recover and heal from the day to day stressors. The recommended sleep varies depending on age group, life stressors, and health. School-aged children are recommended from 9 to 11 hours, teenagers from 8 to 10 hours, Adults 7 to 10 hours and seniors from 7 to 8 hours(6). Not getting enough sleep weakens immune function, causes memory issues and allows diseases to set in. 

Lastly movement and exercise can aid and support the function of the immune system in different ways. One big way is that exercise affects our immunity is it slows down the release of stress hormones. Physical activity also helps flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Lastly, exercise can cause change in our antibodies and white blood cells. White blood cells are the body’s immune system cells that fight disease. These cells circulate more rapidly, so they could detect illnesses earlier than they might have before. 

Taking care of your body is super important in order to keep stress under control and help enhance the overall immune system function. 

  1. https://www.drrobyngraber.com/research.html
  2. https://www.cantonmercy.org/healthchat/42-percent-of-americans-are-vitamin-d-deficient/
  3. https://drwillcole.com/definitive-guide-boosting-vitamin-d/
  4. https://www.ncbi.nlm.nih.gov/pubmed/18541590
  5. https://sovereignsilver.com/silver101/safety-toxicity/#maintainingsafedose
  6. https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
  7. https://www.verywellhealth.com/elderberry-for-colds-and-flu-can-it-help-89559