Saturday, May 14, 2022

What Exactly is a Healthy Diet?

Whether or not you are actually on a strict diet, you need to eat a mix of healthy, nutrient-rich foods. Start with whole fruits and vegetables. Half of what you eat should be made up of these nutritious plants. And vegetables should take up the larger share. Whole grains and lean protein should make up the other half, with grains taking up the larger portion. This is followed by a side of dairy like cheese, milk, or yogurt. If you follow this general outline every day, you should receive a foundation of necessary nutrients.

More important than nailing the ratios of healthy food groups though, is to control your portions and limit your intake of overly processed foods. Chips, cookies, soda, frozen dinners, fast food, and the like can all contain unhealthy amounts of sugar, fat, and salt.

A diet high in fat and rich in sugar is harder for your body to process on many levels. Sugar tastes great, but doesn’t do much to curb hunger. So, it takes an awful lot of sugary, processed foods to make you feel full. Fat and sugar also trigger the pleasure receptors in the brain.

For many of our distant ancestors, it was rare to come across calorie-dense foods. Those they found would provide much needed sustenance, and any calories the body didn’t convert to quick energy was stored as fat for future use. Gorging on sweets and fats whenever they were available gave humans an evolutionary advantage.

Now, this process works against us. Foods high in sugar and fat are everywhere, and, instead of feasting, the challenge now is to limit your intake. That means paying attention to those ingredient labels!

Better yet, try to eat whole and fresh foods as often as possible. You don’t have to search an ingredient label when you buy fresh produce, meat, and fish in the store. That’s because there are no added ingredients. When it comes to grains, try to stick with whole grains like whole wheat, oatmeal, and brown rice.

From: https://askthescientists.com/love-eating-healthy/?utm_source=newsletter&utm_medium=email

Thursday, May 12, 2022

Foods That Fuel You: Understanding the Glycemic Index

You want to eat right and don’t know where to start. So, you find yourself surfing the web for examples of “good” and “bad” foods. A list of healthy options is essential for paving the road to a healthy diet. But lists do little to educate you on why good foods are, in fact, good for you.

You can pick better ingredients for healthier meals if you understand how the food you eat creates usable energy in your body. The glycemic index can be just the tool you need to build a better understanding of how food works in your body.

You already know that the food you eat becomes energy. But learning how to use the glycemic index can illuminate just how much energy you can derive from certain foods. It can also teach you about the quality and dependability of that energy.

Glucose—Derived from Food to Fuel the Body

The energy currency for your body is glucose. This simple sugar is an abundant carbohydrate in your diet. Not all of the carbohydrates you consume are in the form of glucose. But they can be transformed to provide this fuel. Throughout digestion, complex carbs are broken down into single glucose molecules to be used for energy or undigested and used to help remove waste.

Glucose—once it’s in this pure form—travels through the blood stream. It provides cellular energy that can be harnessed immediately. But not all energy is needed right away. Sometimes this energy is stored in the liver and muscles as glycogen instead. The pancreas helps your body make decisions about when to use or store glucose.

These decisions are important. Keeping blood sugar levels in a healthy, normal range makes it easier for your body to manage all the energy it gets from your diet.

Glycemic Index

The glycemic index (GI) provides a way to help you predict the blood-glucose-raising potential of a food. It’s a way of measuring the rate at which carbohydrates are broken down and appear in blood as simple sugars. In general, the more refined and processed the food, the faster it is broken down and the higher the GI.

Some foods can pump a lot of sugar into the blood stream in a short period of time. Foods that increase blood glucose levels quickly are called high-glycemic foods. Others let go of small amounts of glucose over the course of several hours. These are low-glycemic foods.

Let’s look at how glycemic index is calculated. The standard for comparison is glucose itself. It has a glycemic index of 100. The fact that the GI of glucose is 100 is incredibly significant. It represents how quickly food can be converted to blood glucose.

To find the glycemic index of all other foods, they must be compared to the GI of glucose. A pancake, an orange, and a handful of peanuts have very different GIs. That is because they are digested at different rates and cause different blood sugar responses.

Food	Glycemic Index (GI)
Glucose	100
Pancake	67
Orange	42
Peanuts	18

(For a more comprehensive chart, there are a few good options you can turn to: The University of Sydney, Linus Pauling Institute, and Research Gate.)

When you eat a pancake, orange, peanuts, or any other food, your blood sugar increases. A medium-sized pancake creates a blood-glucose response that’s 67 percent of the response to pure glucose. An orange, is 42 percent of that glucose response. And peanuts influence blood glucose very little when compared to glucose—only 18 percent.

Basically, when you know the GI of any food, you know how it will generally impact blood-sugar levels relative to glucose. Glycemic index tables list hundreds of foods. Some with high, moderate, and low GIs. Here’s how the categories break down:

High GI >= 70. Potatoes, cornflakes, jelly beans, watermelon, and white bread are all high GI foods.
Moderate GI 56-69. Rice, banana, honey, and pineapple are moderate GI foods.
Low GI < 55. Lentils, carrots, apples, oranges, and pears are all low GI foods.

The glycemic index has a lot of strengths. It highlights the ability of foods to raise blood sugar; and allows blood-glucose response comparison between foods. But the glycemic index doesn’t consider the quantity of the food being consumed.

GI values remain the same for all foods, no matter how much you eat. But that doesn’t mean that eating a lot of a high-glycemic food has the same effect on blood sugar as eating only a little bit. In fact, the opposite is true.

So, how can you use the glycemic index to make smart eating choices? It is hard to judge the difference in quality of foods when pretzels, white bread, and crackers have similar GIs to watermelon and pineapple. Luckily, there’s a solution.

Glycemic Load

Cue glycemic load. A robust, qualitative, and quantitative way to use information from the glycemic index to understand how food affects blood sugar.

Glycemic load (GL) accounts for the quantity of the food in question. GL reflects the blood-glucose-raising potential of how much of a certain food you eat. You can calculate glycemic load for any given food by dividing the GI by 100, then multiplying that number by the amount of available carbohydrates in a serving.

GL_food = (GI_food / 100) x (grams of carbohydrates – grams of fiber)

* Remember, fiber is the material in food that isn’t fully digested by your body. So, when figuring out how many available carbohydrates are in your favorite snack, subtract the grams of fiber from the total grams of carbohydrates.

The values associated with glycemic load are much smaller than glycemic index:

High GL >= 20.
Moderate GL 11-19.
Low GL < 10.

GL takes into consideration the amount of digestible carbohydrates in each serving of food. This is important because sometimes foods with similar GIs have dramatically higher carbohydrate counts.

To demonstrate how glycemic load accounts for carbohydrate content, let’s look at an example. A cup of watermelon and a cup of cornflakes have very similar GIs. They are both high-glycemic foods. But cornflakes and watermelon have very different GLs.

The GL for a cup of cornflakes is 20, making it a high-glycemic-load food. The watermelon’s GL is only eight. These numbers tell you that there are a lot more carbohydrates in one serving of cornflakes than there are in watermelon. To be exact, one cup of cornflakes has 26 grams of carbs. The same amount of watermelon has only 11.

Since watermelon has fewer carbs, it also has fewer calories per serving. Watermelon is a better choice than cornflakes when you’re looking for a quick snack. It’s less calorie dense but just as effective at providing the energy you need to make it to your next meal.

What if instead of one cup of watermelon, you ate two cups? GL reflects the size of your portion of food. It can tell you that the amount of food you eat also influences your blood sugar.

Generally, low GL foods have fewer calories than high GL foods. So high calorie foods aren’t the only option when you need a boost of energy. Low-glycemic-load foods are equipped to provide fuel for your body with a lower risk of overeating and weight gain.

Using GI and GL to Shape a Healthy Diet

You already know that high GI foods act rapidly to influence blood sugar, providing quick energy. However, this energy is usually short-lived and hunger soon returns. This could potentially lead to overeating and weight gain.

Low glycemic index foods affect blood sugar more slowly and steadily. These foods provide greater satiety and longer lasting, more consistent energy. That makes eating less (and maintaining weight) easier.

Spotting high GI/GL and low GI/GL foods takes practice. Luckily, there are easy rules to follow that can set you up for success.

Create meals with lots of low and moderate GI/GL foods. Limit high GI/GL foods because they are high in calories and cause blood-sugar highs.
Look for non-starchy veggies and fruits. Apples, berries, pears, beans, broccoli, and cauliflower are low GI/GL foods. They will provide plenty of energy over a sustained period of time due to their high fiber content.
When in doubt, reach for whole grains. Oats, brown rice, barley, and whole wheat are great choices. Again, lots of natural fiber means longer lasting energy.
Avoid packaged and processed foods that are low in protein, fiber and fats. These types of foods are typically high in simple carbohydrates while low in other important macronutrients giving them higher GI/GL values.
Moderation matters. Regardless of GI/GL, eat mindfully. Try your best to listen to your body and its signals. When you feel tired and need some energy, eat a healthy snack. When you are full, end your meal and get up and move.

There are lots of ways to make healthy eating choices. Being aware of how the food you eat could affect your blood sugar is just another way to maintain good nutrition and good health.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

All information contained on this page is for educational purposes and intended for residents of the United States.

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Wednesday, December 9, 2020

How the Six People You Spend the Most Time With Affect Your Life

Who Do You Spend Most of Your Time With?

I never really thought about that. What television shows do I watch?

What books do I read?

What difference does it make when I start and end my day with prayer and meditation?

These are all "people" who affect how I think and how I proceed through the day.

Consider the following and how they propel me, and you, forward, or hold us back:

. Television... which programs

. Family... positive relationships

. Friends...uplifting

. Colleagues....similar goals, visions

. Books, CD's, DVD's...inspirational, educational

. Exercise and Spiritual Coaches ... strengthening

It's important to choose how and with whom we spend our time.

On the other side, do we make a positive impact on others?

Six and more contacts can change the world!

Sunday, August 16, 2020

Stressed Out? How Science Says Music Provides Relief

The Science of Using Music to Relieve Stress

Thanks to: https://askthescientists.com/music-stress-mood/

Music is powerful.

Think back on the epic-ness of experiencing your favorite bands in concert, or the nostalgia of listening to an album you revered in high school. Or stifling the urge to dance to your favorite song while shopping. Nothing’s quite as validating as your tunes echoing through the food court or down the baked goods aisle. Music speaks to the soul. That’s part of how music is calming and can help you relax, pump you up during a run, or even help you focus at work or school.

Thanks to science, this emotional range isn’t just anecdotal. Listening to music comes with tangible benefits, including a direct correlation between music and stress relief. Understanding the chemical reactions in your brain relating to sound is key to unlocking the calming magic of music. Even if you already know how awesomely powerful music can be, now you can explain it with sound science.

How Sound Harmonizes with Your Mood

Sound waves affect hearing, one of your five primary senses (scientifically called audition). Hearing is intrinsically linked to many of your body’s physiological reactions. Your ear drums pick up sound from a variety of sources, like birds chirping, a friend’s voice through a cell phone, the chime of an oven timer, or your amped-up workout playlist. The brain converts these sound waves into electrochemical nerve signals—and this is where sound really strikes a chord.

Sharp, loud noises trigger your brain to release cortisol, increasing your heart rate and priming the fight-or-flight response. The sound of a familiar or foreign voice will set off a different chemical cascade, and your brain and body respond accordingly. And though it used to be vital to survival, such a well-developed auditory system is now far more useful for communication. With the concerns of humanity shifting from wildlife to the workweek, your ears are tuned less to leopards and more to Def Leppard.

So, how does music reduce stress? Scientific evidence shows music affects your body like any other sound. Rhythms, beats, and audio samples often imitate nature, and the power of voice carries through both analog and digital means. Your ears signal your brain to produce dopamine, whether it’s Johnny Cash crooning or a favorite uncle cracking another bad joke.

Depending on the track, songs can impact:

dopamine, DHEA, cortisol, and other hormone levels
heart rate, respiratory rate, and blood pressure
the psychobiological stress system
perceived stress levels and mood
post-task mental and physical revitalization
alertness and energy levels

With such an array of physical and chemical effects, it’s no wonder there’s a strong correlation between music and stress relief. Many of these same chemicals are linked to emotion, making music another sure way to master your mood.

Beat Stress with BPM—Beats Per Minute

Music can reduce stress and positively affect your body in a variety of ways. You may find yourself asking, “Is this true of all music?” “Does the scale make a difference?” And what if you can’t stand classical compositions—will they still help you focus?

As it turns out, taste has a lot to do with it. The same piece of music affects listeners differently based on listening tendencies, what they grew up rocking, and various attachments to the song. Perception is a powerful indicator for how sound will affect an individual. This is quite similar to how your experiences shape the unique wiring of your brain. So, if you don’t like folk music, there’s no shame in staying away from twangy ensembles.

Before you jump into how beats per minute (BPM) impact stress, there are other predictors to determine how a song may affect you—whether it’s funky or flat, good for studying, or a party anthem. Major tones are often associated with happy, predictable, poppy songs, while minor tones seem to be sad, more complex, and dissonant. This carries over to speech and vocals, too. As a fun experiment, search for your favorite upbeat song in minor on YouTube and hear the mood flip. Take on Me by A-Ha sounds like an unreleased act from Phantom of the Opera.

A song’s tempo has a lot to do with its potential stress-busting effects. Every piece of music is measured by beats per minute (BPM). Songs range from a very slow 35–45 BPM up to a heart-fluttering 200 BPM. For reference, the average popular song pulses around 116 BPM, and 120 is often considered the sweet spot for pop. You can find any song’s BPM through a quick online search, or through a free service like SongBPM.com.

Studies show listening to music you can’t stand is a recipe for disaster at any tempo. But listen to an artist or album you love, and you’ll experience the calming powers of sound. The slower a song, the more likely you are to experience deeper breathing, lower blood pressure, and a lower heart rate. Faster music has the opposite effect—pumping up your vitals and propelling you to move.

Speaking of music you love, set aside time this week to ignore your social feeds, close your eyes, and enjoy a deep listen of a favorite album. Purposeful listening lets you experience every track as the artist intended, and it’s a great way to add a meditative moment to your day.

Measurements for Every Occasion—Music to Relieve Stress or Pump You Up

The inextricable link between music and stress relief lets you use sound to create a productive rhythm for each part of your day. Whether preparing for a test, exercise circuit, or bedtime—all it takes is the right range of BPMs.

Rise and shine. Many people have their favorite dance-worthy song set as their alarm—and they’re doing morning right. Aim for a bright and poppy tune, around the 120 BPM mark, to wake up on the right side of the bed every day.
Sweat it out. Nothing starts the blood pumping like a custom workout playlist. Exercise routines vary in intensity and time, so curate a range of heavier, upbeat tracks that range between 120-160 BPM. More motion = more beats.
Eco-commute. The average person walks at a convenient 120 steps per minute. Jamming music in this range will help you keep pace through hills and road bumps. Pedaling a bicycle calls for the same pace—unless you’re fighting the wind, which means upwards of 160–180 BPM.
In the zone. Like musical tastes, finding the creative flow state varies from person to person. Instrumental music around 50–80 BPM is an ideal range for studying, working, or reading. Your brain falls into a productive rhythm in this range.
Sauté success. Once again, the trusty 120 BPM is recommended for a perfectly paced dining experience—any faster and you’ll be rushing to chow down. The true key to pairing food with music is context. Find flavorful tracks to fit the mood of the meal.
Breathe deep. Like the creative flow, mellow tunes around 50–80 BPMs can induce a meditative state. Find instrumental music that relaxes you. Clear your mind and focus on measured breathing to slow down your thoughts.
Sweet dreams. Music around 60 BPM can induce alpha brainwaves—ideal for relaxation and sleep after listening for 45 minutes or so. Decompress with the right soundtracks to enjoy stress-free slumber.

More Than a Feeling

Life has its highs and lows, but no matter what happens, you can always turn to a favorite tune to brighten up the moment, finding stress relief through music. Spend time creating your own “stress less” playlist so you always have tracks to turn to for some extra feel-goods. You can even make collaborative playlists with friends, a true win-win—discovering awesome new music and maintaining social connections, which are key indicators of lifelong health.

So, next time you’re debating if those concert tickets are really worth the price, whether you can make the time to go, or if it’s worth the drive—whatever the excuse—now, you can justify it with science. Just make sure you pop in earplugs before you rock on.

Deanna Waters watersdd2@gmail.com

For more ideas on how to make wise decisions for optimal health. www.ddwaters.com

Wednesday, May 13, 2020

Busting 7 Popular Immunity Myths

Your immune system is always working to keep you healthy. Understanding how your body protects itself gives you ammunition to fight off germs. There are a lot of immune system myths out there about keeping yourself healthy. Do your research to separate the fact from fiction so you don’t fall for these immunity myths.

Start on the right path by reading this list that busts seven of the most common immune system myths. Learn what does and doesn’t make you sick. And discover the facts about steps you can take to stay healthy year-round.

Immunity Myth 1: Cold weather makes you sick

Sure as the changing of the seasons, you can be certain you’ll wind up catching something in the winter. The question is, why? People often contract common cold viruses in cold months. So, you might believe low temperatures are responsible for making you sick.

Not so.
A link does exist between chilly temperatures and sickness, but it is a correlation, not a cause-and-effect relationship. Most likely the changes in behavior associated with cold weather are what trigger these seasonal surges.

Cold weather keeps people indoors for longer periods of time. This leads to the spread of germs between people who are in close contact. Think family members, co-workers, classmates, or the people with whom you share a bus ride. Proximity to others is the primary way viruses spread, regardless of outdoor temperature.

A similar pattern occurs when children return to school after summer break, or when you start attending a new gym. Physical closeness to lots of people increases the chance you’ll catch a bug (whether it’s warm or cold outside.)

Some research highlights that cooler temperatures provide a better living environment for specific viruses. Rhinovirus (the microbe responsible for the common cold) is usually living dormant in your nasal passages waiting for more suitable temperatures. When cooler weather comes along, it wakes up and reproduces.

If you stay inside due to the weather, an inadvertent cough or sneeze sends the cold virus into the air you share with others. Because colder weather brings people closer, a sneeze might be all it takes to spread a cold. But the temperature change was only part of the equation.

Immunity Myth 2: Seasonal allergies are a sign of a weakened immune system

The opposite is true. Seasonal allergies are the result of an over-reactive immune response mistaking small particles in the air for harmful microorganisms. Consider allergies the hallmark of an over-vigilant immune system, rather than one slacking off.

It can be difficult to distinguish allergies from other upper-respiratory issues. They share many of the same symptoms, but are not contagious. You might experience a headache, congestion, runny nose, watery/itchy eyes, or even a sore throat. All are symptoms of a cold, too.

The difference is allergies aren’t triggered by bacteria or viruses. Harmless particles like dust, pollen, or mold are introduced to your body when you breathe. If you have seasonal allergies, your immune system responds to these particles like it would a potential pathogen.

To minimize your allergy symptoms, try to identify the source of your allergy. If it is pollen, avoid blooming plants. Dust allergies can ramp up when it is windy outside. So, consider protecting your mouth and nose with a mask on windy days.

These allergies are seasonal, as their name implies. That means time will start to bring relief. Allergy symptoms can be controlled well with proper medication prescribed by a physician. Talk to a doctor and see if they can help you find a way to manage your seasonal allergies.

Immunity Myth 3: Handwashing “kills” viruses

You might be surprised to learn that washing your hands doesn’t actually kill viruses. Viruses aren’t alive, which means they can’t replicate on their own, but washing does rid your hands of viruses in another way.

Soap adheres to the membrane, or outer wall of viruses. And soap molecules also compete with the lipids within the virus membrane to help pry it apart and render it harmless. This stickiness means microbes can be rinsed away with water. When you wash your hands, you are literally washing off the viruses that can make you sick.

If you want a refresher on how to properly wash your hands then check out this handy guide. Proper handwashing technique is important, and there’s more to it than you might think.

After you are done washing your hands make sure you dry them thoroughly. It is harder for viruses to transfer from dry hands. Wash and dry often throughout the day. Handwashing won’t kill the germs that can make you sick, but can effectively get rid of them.

Immunity Myth 4: Hand sanitizer is more effective than handwashing

Handwashing with soap and water is the most effective way to prevent the spread of bacteria and viruses. When handwashing is not available, hand sanitizer is a good backup option.

Unlike handwashing, hand sanitizers do destroy microbes. The alcohol in hand sanitizer deactivates viruses and keeps them from transferring from your hands. Hand sanitizer made of at least 60 percent alcohol effectively kills bacteria and microbes on your hands.

To make the most of your hand sanitizer, try to remove visible dirt and debris first. Wipe your hands off with a napkin or cloth before using sanitizer to clean. Dirt and oils from your skin make hand sanitizer less effective at killing microbes.

Hand sanitizer isn’t as effective at removing microbes as hand washing, but it is practical. Having hand sanitizer with you is a convenient way to clean your hands on the go. When you are out shopping or driving in your car, you can’t always stop to wash your hands. Use hand sanitizer in these situations to keep yourself safe from germs.

Immunity Myth 5: “Feed a cold, starve a fever”

This refrain is one of the more pervasive immune system myths. Your body needs adequate fuel to fight off infections of any kind. Imagine trying to fight a battle on an empty stomach. That’s how your immune system will behave if you restrict what you eat when you’re sick.

There isn’t much evidence to support the notion that fasting reduces a fever. In fact, your body’s calorie demands increase when you fight off an infection. Your immune system needs energy from your diet to increase white-blood-cell production. The rise of your internal body temperature boosts your metabolism, too. This means you need more calories to keep up.

However, if you’re feeling sick you might not have a big appetite. This is completely normal. Don’t force yourself to eat if you don’t want to. You might end up feeling nauseous.

But whether you have a cold or fever, it is important to eat what you can when you’re sick. Stick to whole, nutritious foods if you’re under the weather. Many fruits, cooked vegetables, and protein are easy on the stomach and supply you with the essential nutrients your body needs. Choose those that sit well with you.

Immunity Myth 6: Chicken noodle soup will shorten your cold

As good as this sounds, a bowl of soup is not a cure of any kind. Chicken noodle soup is, however, a time-honored comfort food. Unfortunately, the soup itself boasts no magical healing powers—the plumage of the chicken used to make the soup doesn’t either.

Time, rest, and appropriate medication are the only ways to defeat an infection.
That isn’t to say chicken noodle soup is a bad idea. It’s a great way to deliciously acquire some hearty nutrition. It’s full of quality ingredients that can help fuel your body in its time of need. Antioxidants and vitamins from the veggies help support your immune system. And protein from chicken gives sustainable energy to aid in the fight.

Soups (and other hot meals) will help alleviate some of the symptoms of a cold. The steam from the broth can help clear the sinuses and heat can soothe a sore throat.

Other foods can provide similar relief. Hot tea, honey, rice, bananas, and applesauce are palatable and can settle an upset stomach. Try some of these foods the next time you’re feeling unwell. They won’t cure your cold on their own, but will fill you up with the nutrition you need to support your immunity.

Immunity Myth 7: Exercise weakens the immune system

Taking on an Olympic-style training program might throw your immune system for a loop. But regular, low-impact exercise can do your body good. A habit of exercise is a reliable way to prepare your body for germs that might come along.

White blood cells flourish when you work out. Exercise increases cell turnover in your body and stimulates the production of these important immune cells. After all, they’re the front-line troops fighting against viruses and bacteria.

Make it a goal to exercise for your immune health, and overall wellbeing. Be sure not to overdo it, as too much vigorous exercise can have a detrimental effect. Keep it simple with walking, jogging, or swimming. Just make sure to move your body every day to support your immune system.

Stop the Spread of Immune System Myths and Misinformation

Now that you know the false facts surrounding immunity, do your part to replace the myths with the truth.

Make sure you practice appropriate safety measures during times of increased viral spread. Demonstrate your knowledge about immunity myths by prioritizing exercise and eating nutritious foods to keep you feeling strong. Teach your family and friends about the importance of handwashing.

Bust the myths about your immune system and do what you can to help your body stay healthy.

Thursday, April 9, 2020

Coping With COVID-19: Healthy Living Information to Support You Through the Global Coronavirus Pandemic

askthescientists.com

COVID-19 (the disease caused by the novel 2019 coronavirus) has changed the world. The health and safety of our readers and everyone around the world is at the forefront of our minds. And we know right now—maybe more than ever—health and wellness occupies a place of prominence in yours.
At Ask The Scientists, we will continue to provide you with the accurate, science-based information about nutrition and living a healthy lifestyle you need right now. We believe information and understanding is power—to maintain your health, to keep your family healthy, to battle fear with truth.

That’s why below you’ll find collected stories about topics of utmost importance—immunity, mental health, self-care, and healthy habits at home. We aren’t experts on the novel coronavirus, so there are no specifics about symptoms or the virus’ spread. But you’ll also find a guide to sourcing trustworthy, scientific information about COVID-19 and the ever-evolving global pandemic.

And if you need an answer to a question about health, wellness, nutrition, or healthy living, we’re here, in this with you. We’ll be doing what we always do—arming you with quality, science-based information to help you continue living your life in these uncertain times.
If you don’t find an answer or the information you’re looking for, all you have to do is ask. Reach out through the site or on our Facebook page.

Understand More About Your Immune Health

Practicing Self-Care and Attending to Your Mental Health

Hygge Your Way to Calm Comfort: How to Find Daily Moments of Sanctuary
Stress Management Slideshow: 8 Ways to Decompress
How to Practice Gratitude and Improve Your Health
Mindful Living is Healthy Living
The 8 Pillars of Holistic Health and Wellness
10 Reasons Why Being Outside is Important
Master Your Mood: The Science Behind the Types of Mood
Search for the Real Chill Pill: Nutrients and Mood
The Whole Chihuahua: Owning Pets Can Improve Overall Health
Maintain Your Social Health for a Long, Happy Life (Please remember to practice safe physical distancing to help control the spread of the virus.)

Thriving at Home

Your Guide to Quality Sources of Coronavirus-Specific Information

What you didn’t find in the links above was specific information about COVID-19. We aren’t experts in epidemiology, virology, or infectious disease. But we can point you to quality sources about symptoms, how the virus spreads, case numbers, and more. And remember that the information you put in your brain is as important right now as the food you put in your body.
Here are tips for finding trustworthy sources of coronavirus information and links to those sites:

The World Health Organization is the first place to look for global COVID-19 information.
National government health departments (like the Centers for Disease Control and National Institutes of Health in the U.S.) will have more specific information about what’s happening in your country.
Local government health department sites have resources that will be most applicable to the situation unfolding around you.
For the latest research, turn to reputable scientific journals, like Nature Reviews Immunology, New England Journal of Medicine, The Lancet, and the Journal of the American Medical Association.
Seek out more general coronavirus information from recognized experts. This includes places like the Mayo Clinic, Johns Hopkins, Cleveland Clinic, and academic sites from credible universities around the world.
Also turn to the Examine.com and Worldometers coronavirus pages for solid statistics and information.
Entertain and inform yourself by turning to blogs from brands and authors you can trust. Maybe check out What’s Up USANA? for more lifestyle tips about working from home and much more.

What you don’t want to do is constantly scroll through your social media feeds, plucking out the most sensational tidbits being posted. Evaluate the sources of any information popping up on your Facebook or Twitter feeds. Or slim down your information diet to only include trusted sources like the ones listed above. Managing your mental health might even mean taking a break from the deluge of news about the global pandemic.
When you’re ready for more information, we’ll help you find the best source. And if you’re curious about your immune system, eating to help support your immune health, or healthy habits at home, we’ll be here for you. Come back to Ask the Scientists for more immunity, overall wellness, nutrition, and healthy living content you can trust and act on to help you maintain your health.

Article from: askthescientists.com

Monday, April 6, 2020

Simple Habits to Build Your Immune System and Overall Health

Build Your Immunity with Simple Immune Boosting Habits askthescientists.com

You can’t hide from all the germs. Theoretically, you could spend a lot of time and money sanitizing your whole life. But where’s the fun in that? Also, it’s unnecessary. Your body can protect itself—that’s what the immune system does. So, build your immunity instead of obsessing over avoiding germs. Luckily, simple immune boosting habits easily mesh with your healthy lifestyle.
And you don’t need anything special to support your immune health. Healthy living and tweaks to your lifestyle are enough to help build your immunity.

A lot of these immune boosting habits double as generally helpful healthy behaviors. That means you can earn a lot of health benefits out of these simple changes to your life. So, you’ll obtain a lot more out of these actions than any efforts to sterilize your entire life.

Sleep Your Way to a Healthy Immune System

When you’re tired, so is your immune system. This puts you at risk for coming down with whatever’s going around. Tucking in for enough high-quality sleep is a dream for you, and your immune health.
Sleep allows your body—including the parts of your immune system—to rest, repair, and refresh. This nightly renewal helps build your immunity. Need proof? A study in the Archives of Internal Medicine showed a link between adequate sleep and immune function.

Researchers identified the eight-hour mark as an important line of demarcation. Less than eight hours of sleep was tied to a three-fold increase in the likelihood of catching the common cold. Other research supports this conclusion, showing how immune-cell production can be hampered by sleep deprivation.

One simple immune boosting habit is making the time for at least eight hours of quality sleep. That could mean setting a bedtime alarm, or giving yourself deadlines for nighttime activities. And remember to work your way up to your goal. It’s probably not sustainable to go from six hours to eight immediately. But you can work your way up in smaller, 15-minute increments.

Use Moderate Exercise to Build Your Immunity

Exercise is great for many things, including weight management and stress management. But the relationship between working out and immune function is slightly more complicated.
Researchers have struggled to lay out all the details involved in exercise’s impact on immunity. That’s not surprising. There are complex reactions happening—especially with strenuous exercise.
One thing is clear, though: moderate exercise is beneficial for your immune system. One study says it “seems to exert a protective effect.” Being in better shape helps with overall health, so your immune system benefits, too. And the movement aids blood flow and helps immune cells migrate throughout your body.

You don’t have to overdo it, though. And maybe you don’t really want to, given some of the research about strenuous exercise and immunity (it may, at least temporarily, dampen the immune system). Just getting moderate exercise—like a 30-minute walk every day—is enough. Also, it’s an immune boosting habit you can fit into your life without too much extra effort.

Help Your Immune System with Good Hygiene

You’re frequently told to wash your hands. And it’s for good reason. This tip doesn’t build your immunity or directly boost your immune system. But it will help you stay healthy, so it’s worth mentioning.

A consistent (not obsessive) hand-washing habit helps you limit your exposure to certain germs. It rinses away the potential pathogens that get on your hands. That keeps them from landing in airways, eyes, or other bodily entrance points. And it keeps you healthy.

The Most Relaxing Immune Boosting Habits

Normal, everyday stress—the kind of minor, daily annoyances that add up—is enough to throw your life out of whack. You probably already know how stress impacts your weight, sleep, and overall wellbeing. But it also can wreak havoc on your immune function.

Your hormones are to blame. That’s because stress hormones negatively impact many parts of your immune system. These hormones hamper the production of antibodies (proteins that mark invaders) and other immune cells. Stress has even been shown to give latent viral infections new life.
Unless you go to great lengths, you can’t totally avoid stress. So, you must learn to manage it. And it’s not easy. The phrase “just relax” is one of the least helpful things imaginable. Good thing other stress-management techniques are simple, and do work, though.
Try any of these approaches that sound nice to you:

Get a massage
Take a walk out in nature—the outside part is important
Develop and practice a self-care routine, like hygge
Meditate or do some deep breathing
Socialize with friends and family
Prioritize free time by blocking out your calendar for at least 30 minutes a day
Laugh (it really might be the best medicine)

Pets Can Perk Up Your Immune Health

Your pets are more than cuddly, cute, and loving. They’re beneficial to your health in many ways. And building immunity is definitely one of them.

Pets are great for melting stress away and helping you get moderate exercise. You’ve already heard about how exercise and stress management are immune boosting habits. But your pets can do more for your immunity—and it’s because they can be kind of gross.

That’s right. The microbes your pets naturally have or bring into your house aren’t all bad. They help build your immunity through exposure, which—as you’ll learn below—can be more helpful than harmful.

Researchers have found that infants who grow up around animals are less likely to develop allergies. And one study even showed that petting a live dog can increase an important immune-system protein—immunoglobulin A. So, give your pet some extra attention and affection for all the help they give your immunity.

Avoid Overindulging in Alcohol and Stop Smoking

Sometimes building immunity means moderating or ditching certain habits. Two you hear about in discussions of overall healthy habits also impact your immune health—smoking and drinking too much alcohol.

Both impair important barriers that help protect you from potential pathogens. Smoking impacts your nose and mouth, damaging the linings that help guard your airways from germs. Alcohol also strips away the lining of your mouth and throat. This leaves you vulnerable to viruses and bacteria.
So, if you’re going to drink, do it in moderation. But there’s no moderation when it comes to smoking. Quitting is the best option for your immunity—and your overall health.

Be Adventurous

Your immune system adapts to your life. It learns from the bacteria, viruses, and other microbes you encounter. And you come out with better immune protection.

That’s why the sterile approach to life doesn’t help build your immunity. It’s OK to take proper precautions. You don’t want to intentionally expose yourself to harmful bacteria or viruses. But being adventurous—going outside, eating fermented foods, and experiencing life—is one of the best immune boosting habits you can have.

Living your life helps your adaptive immunity (the part of your immunity that catalogs the microbes it encounters). It builds up your immunity memory bank and primes your immune system to protect you.

Make the Small Changes to Help Your Immune Health

Your immune system is always on alert. Its whole job is to keep you healthy. So, treat it right by incorporating some of these simple immune boosting habits into your life. You’ll build your immunity, and enhance your overall health, too.