INSPIRE
Empowering Natural Living
t s o o B
USING NUTRITION TO PREVENT
Macularn Degeneratio
YOUR IMMUNITY THE NATURAL WAY
Practice good hygiene.
That dreaded time of the year is almost here – cold and flu season. This means sicknesses brought on by cooler temperatures, back to school Petri dishes and a general abundance of germs. You may be looking to enhance any immunizations or shots you receive with some good old fashioned natural immune system boosters. Follow these guidelines for you and your family to enjoy a more comfortable fall.
Get plenty of sleep.
Getting enough sleep each night is essential to keeping your immune system operating at peak efficiency. When you don't get enough sleep consistently, vital processes in your body begin to shut down. Adequate sleep is essential to regulating your immune system and keeping it able to fight off external infections and germs. Strive to stay well-rested with around eight hours of sleep each night.
Eat a diet rich in fruits and vegetables.
It's no wonder that parents everywhere admonish their children to eat their fruits and vegetables. Plant-based foods are rich in nutrients and vitamins that are critical to proper immune function. Some foods that are believed to naturally boost your immune system are blueberries, foods with omega-3 fatty acids, broccoli and spinach. This can also help you maintain a healthy weight which keeps your immune system functioning properly. It‘s a win-win! If you don't like vegetables, a daily multivitamin added to your diet can make up for any vitamin deficiencies.
Corn Soup
INGREDIENTS
Keeping your hands washed during cold and flu season is one of the most sure-fire ways to avoid getting sick. People touch their eyes, nose and mouth a lot throughout the day, so washing your hands is essential to keeping germs away from those areas. This also includes oral hygiene brushing teeth, flossing and mouth washing are important to keeping germs out of your mouth and out of your body.
Exercise regularly.
In addition to helping you maintain a healthy weight, regular exercise keeps your body and immune system functioning properly. Exercise helps improve blood circulation and allows white blood cells to travel rapidly to fight infections. Pursuing the healthiest lifestyle possible will help you avoid an uncomfortable cold season.
Simplicity is often best. These basic rules to live a healthy lifestyle through good eating, adequate sleep, proper hygiene and exercise will provide benefits to fighting off infections. Herbal supplements may help, but it's important to understand there isn’t scientific evidence supporting such claims. If you want to avoid the cold and flu season altogether, follow these tips to boost your immunity the natural way.
WITH TURKEY TASSO
• 1 tbsp vegetable oil • 1 onion, chopped • 1 clove garlic, minced • 2 tsp chili powder • 1 tsp ground cumin • 4 cups vegetable stock • 2 (15 oz) cans black beans, rinsed and drained • 2 ( 8.75 oz) cans white shoepeg corn (or one frozen package of Pictsweet corn, or 16 oz fresh corn off the cob) • 1/4 tsp ground black pepper • 1 (28 oz) can stewed Marzano tomatoes • 8 oz of cooked and diced Turkey Tasso (any type of spicy ham or sausage will work here)
DIRECTIONS
STEP 1 In large saucepan, heat oil over medium heat; cook onion and garlic, stirring occasionally for 5 minutes or until onion is softened. Add cooked tasso, chili powder and cumin; cook, stirring for 2 minutes. Add stock, beans, corn, and pepper; bring to boil. STEP 2 Meanwhile, in food processor or blender, puree tomatoes leaving chunks of tomato, add to pot. Reduce heat, cover, and simmer for 30 minutes or until tasso is tender. STEP 3 Season to taste with salt and pepper and ENJOY!
The ability to see the beauty of the world is one of the most precious senses we have. It’s easy to take this ability for granted until it’s lost. One of the most common causes of vision loss in adults is a disease called macular degeneration, a condition most commonly seen in those over the age of 50. This disease is associated with a loss of central vision which makes it difficult to see and recognize details such as faces, but some peripheral vision is retained. The most common type, known as dry macular degeneration, is the leading cause of blindness in older Americans. As many as 10 percent of retirement age Americans have some degree of macular degeneration. Fortunately, there may be a way to prevent macular degeneration – through nutrition. A study published in the British Journal of Ophthalmology showed that a diet rich in the omega-3 fatty acids, DHA and EPA, reduced the risk of progression to serious macular degeneration. To determine this, researchers looked at dietary information on 2,924 subjects. They found that those who had a high intake of omega-3 fatty acids reduced their risk of advanced macular degeneration by about a quarter. Several previous studies have also shown that macular degeneration is less common in those with high intakes of omega-3 from sources such as fatty fish This isn’t the first study to focus on nutrition as a way to prevent macular degeneration. The National Eye Institute sponsored research which showed that supplementing with high doses of beta carotene, vitamin E, vitamin C, zinc and copper reduced the risk of severe macular degeneration by 25 percent. Studies to further determine the effects of antioxidant supplements on the progression of this disease are ongoing. While there’s evidence that nutrition plays an important role in advanced macular degeneration, using antioxidants in supplement form has its own potential health risks. Antioxidant supplements, including vitamins C, E and beta carotene, have been associated with an increased risk of lung cancer in smokers. Omega-3 supplements appear to hold some promise for the prevention of macular degeneration and are safe to use in most people as long as a brand is chosen that’s free of impurities such as mercury and PCB’s. Omega-3’s have other positive health properties including benefits for the heart and blood pressure, but should be avoided if taking blood thinners. Always consult a doctor before taking any type of nutritional supplement. The safest approach for preventing macular degeneration may be to increase the amount of fresh vegetables and fatty fish in your diet. Fresh vegetables are a good source of the antioxidant vitamins C and E, while fatty fish are rich in omega-3. Care should be taken to select orange vegetables such as pumpkin and carrots since they’re the best sources of beta-carotene.
inspirehealthmag.com Facebook.com/inspirehealthmag #inspirehealthmag to show us what inspires you!
AD/SPONSORSHIP 10.25” x 5”
Get Inspired!