Health,Wellness & Easy ways to keep your immune system strong T
he immune system is a powerful component of the human body. The immune system recognizes when viruses, bacteria and other foreign invaders enter or compromise the body, and then takes action to prevent illnesses from taking over. The average person can help his or her immune system do its job more effectively by making the immune system as strong as it can be.
Harvard Medical School says that diet, exercise, age, and psychological stress may affect immune system response. Certain lifestyle choices can promote a strong immune system.
• Get adequate sleep. Doctors believe sleep and immunity are closely tied. A study of 164 healthy adults published by the National Institutes of Health found those who slept fewer than six hours each night were more likely to catch a cold than people who slept for more than six hours. Aim for adequate rest each night to keep your body in top form. • Increase your intake of fruits and vegetables. Fruits and vegetables supply the powerhouse antioxidants that are essential for protecting a body against free radicals. Free radicals may play a role in heart disease, cancer and other diseases. Serve fruits and/or
vegetables with every meal to ensure you’re getting enough antioxidant-rich foods. • Consume fiber and fermented foods. Fiber can help feed the gut microbiome, which is linked to a robust immune system. The microbiome also may prevent harmful pathogens from entering the body through the digestive tract. Data also suggests that eating more fermented foods can further strengthen and populate healthy bacteria in the gut. • Exercise regularly. Aim for 30 minutes of moderate exercise per day, advises the American Heart Association. Thirty minutes of exercise
each day can go a long way toward keeping the body healthy. The U.S. National Library of Medicine says physical activity may help flush bacteria out of the lungs and airways. Exercise causes changes in antibodies and white blood cells. These antibodies and white blood cells circulate rapidly, so they may detect illnesses earlier than they would if you do not exercise. Body temperature also rises during exercise, which could naturally prevent bacteria from growing. • Try to minimize stress. According to Simply Psychology, when people are stressed, the immune system’s ability to fight off antigens is reduced, making people more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system. Limiting stress through meditation and breathing exercises, or trying to remove stressors from one’s life, may help. A healthy immune system is vital to fending off or recovering from illness.
a blank slate media special section • august 28, 2020
26 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, August 28, 2020
The relationship between eating and exercise
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iet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected. According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time. Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout. But what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.
The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends 1 drinking between ⁄2 and one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather and individuals’ body sizes). After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session. Food also plays a vital role in maximizing a workout and improving recovery time. The AHA
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recommends fueling up on healthy carbohydrates, such as whole-grain cereals, whole-wheat toast or lowfat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-
delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly. The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out. The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery.
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28 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, August 28, 2020
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he Skin Cancer Foundation warns that prolonged exposure to ultraviolet radiation is a major risk factor for skin cancer. Damage from UV rays is cumulative, meaning skin cancer risk increases each time the skin is exposed to the damaging rays of the sun. Self-tanning lotions and creams as well as cosmetic bronzing powders are the safest ways to achieve a sun-kissed glow. Many products are available, and the key to getting even coverage and natural-looking results comes down to a few steps. • Tackle other beauty regimens prior to self-tanning. Various treatments like shaving legs, getting a manicure or even touching up hair color can require the use of products that can remove selftanner.
• Recognize that self-tanner will come out darker in areas where the skin is thickest. Exfoliate the skin with a warm washcloth prior to applying self-tanners. The American Academy of Dermatology suggests using an exfoliating product that contains glycolic or salicylic acid as well, and spending more time exfoliating on the elbows, knees, heels, and ankles, where skin is the thickest. Moisturize these areas as well. • Wait until you are completely dry after showering and avoid using any products that are oilbased. Oil-based products can leave residue behind that causes streaks, advises Allure magazine.
• Work in sections (such as the legs, torso, then arms and hands). Massage the product into the skin in a circular motion. This technique separates a professionallooking glow from a bad faux tan because it prevents weird creasing or marks from bending over with product on. Wash your hands after each section with soap and water to avoid orange palms. • Use product sparingly in certain areas. Don’t go heavy with product on wrists and ankles, lightly extending the tanner from wrists to hands and from ankles to feet, suggests the AAD. • Dab off any excess product. Moe Kittaneh, an entrepreneur, ecommerce strategist and founder of SVELTA Tan, a skincare line featuring self-tanners, says to brush a slightly damp paper towel over knees, wrists, elbows, feet, and ankles to pick up excess color and eliminate unevenness. • Use product sparingly on the face. Dab a dime-sized amount of product on areas that would tan naturally, such as the cheeks, the bridge of the nose and chin, then blend outward. • Allow product to dry and set according to the directions. Avoid making contact with water or getting dressed too soon. Avoid water for four to eight hours after applying product. Self-tanners are a safe way to get a golden glow reminiscent of days spent at the beach.
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What to expect as you transition to a healthy diet F
or many people, the road to a healthy lifestyle begins in the kitchen. People make changes to their diets of their own volition or at the recommendation of their doctors, and those changes can have a profound effect that might surprise even the most devoted of healthy eaters. According to the Center for Advancement in Cancer Education, 90 percent of all cancer cases can be prevented through environmental and lifestyle choices like deciding to eat a healthy diet. In addition, the Office of Disease Prevention and Health Promotion, a division of the U.S. Department of Health and Human Services, notes that a history of poor eating is one of the biggest contributors to the various nutrition- and physical activity-related health challenges that now face the U.S. population. By simply altering their diets to make them more nutritious, millions of people across the globe can significantly reduce their risk
for various chronic diseases, including cardiovascular disease and type 2 diabetes. People who are committed to eating healthier should know that changing diets can produce some adverse, but typically temporary, side effects. The CACE notes that such side effects are predictable, as they are essentially just manifestations of the body’s adjustments as it responds to eating better. People adopting healthier diets should discuss the appearance of the following side effects with their physicians while recognizing that they are not necessarily a cause for concern.
Colds or fevers Colds or fevers can be another way the body indicates it’s working hard to cleanse itself. Fevers should always be monitored closely, even while in the midst of changing one’s diet for the better. But the CACE notes that colds or fevers, while unpleasant, can serve as a natural form of housecleaning as the body adjusts to a healthy diet. Persistent colds and fevers should be brought to the attention of a physician.
Additional symptoms Skin rashes The CACE notes that people who have histories of recurring skin rashes or eruptions may experience such rashes as they adjust to healthy diets. That’s because the skin is becoming more active and alive due to the healthy diet and expelling toxins that could potentially prove hazardous down the road. Doctors unfamiliar with patients’ histories may mistake these rashes for food allergies, so it’s important that patients be open and honest about their medical histories and remind their doctors that they are in the process of changing their diets for the better.
Some people may experience withdrawal symptoms like headaches and irritability as they transition from unhealthy diets to healthy ones. Such symptoms may be more likely to occur among people who suddenly adopt extreme diets. A gradual transition may help mitigate these symptoms, as can choosing a less extreme, balanced diet as opposed to one that demands certain foods be avoided entirely right off the bat. Choosing to eat a healthier diet is a smart move that can pay long-term dividends. But the transition may require people to confront potentially uncomfortable side effects as their bodies adjust.
30 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, August 28, 2020
The role screening should play before starting an exercise regimen
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xercise plays a significant role in disease prevention. According to the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion, physical activity helps to reduce individuals’ risk of chronic conditions, including type 2 diabetes, heart disease, various types of cancer, and dementia. As vital as exercise is to a healthy lifestyle, many people simply are not getting enough of it. A 2018 report from the National Center for Health Statistics found that only about 23 percent of American adults between the ages of 18 and 64 are meeting the benchmarks for physical activity guidelines set forth by the U.S. Department of
Health and Human Services. And that problem is not unique to the United States. A recent study from Statistics Canada found that only about 17 percent of adults in Canada were meeting the minimum guidelines for weekly physical activity established by the Canadian Society for Exercise Physiology. Such figures illustrate the emphasis that many adults must place on getting more physical activity. But returning to physical activity after a long layoff or becoming physically active for the first time are not as simple as lacing up a pair of running shoes and hitting the road. In fact, the American College of Sports Medicine notes the importance of preparticipation health screening for adults about to engage in physical activity after a period of inactivity. What is a preparticipation health screening? A preparticipation health screening is an examination conducted by a physician that looks for particular issues that may interfere with one’s ability to exercise. Doctors will likely ask patients about their medical histories and their family histories as well, as each of these factors can be used to determine whether a person is ready for physical activity or any restrictions need to be put in place to protect them.
What happens after a preparticipation health screening? Once a physician conducts a health screening, he or she will conclude if an individual can exercise and how much he or she can exercise. Adults who are cleared to exercise but have never been physically active or have gone years without exercising will likely be advised to take it slowly at first. Doctors may provide specific exercise recommendations or refer patients to a sports medicine professional who can help them devise an appropriate workout regimen. Doctors also may recommend followup appointments to track patients’ progress. Such appointments can be invaluable, as they can help people whose overall health has improved after limited exercise ramp up the intensity of their workouts, which can help them continue on the course to a healthier life. However, it’s important that people consult their physicians before increasing the intensity of their workouts. A second screening might even be worthwhile, helping people and their physicians alter workout regimens that reflect their improved overall health. Many people aspire to exercise more. In many instances, a preparticipation screening is a vital component for people looking to become more physically active after a long layoff.
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Eye exam recommendation schedules Routine eye exams should be a vital component of everyone's healthcare routine. Such examinations can help people learn if they need prescription eyeglasses and if their existing prescriptions need to be updated, and they also can uncover other serious health issues. According to the American Academy of Ophthalmology®, a comprehensive eye exam can uncover such problems as aneurysms, brain tumors, diabetes, high blood pressure, and assorted cancers, including those of the blood, tissue or skin. That means routine eye exams can be as effective at safeguarding your overall health as they can at protecting your vision. The recommended frequency with which people should receive eye exams is based largely on age, though no one should hesitate to schedule an exam if their eyes are bothering them or if they are experiencing any abnormalities with their eyes. In addition, some people may need more frequent eye exams depending on their medical histories, which should be discussed at length with a physician.
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