Tag: getting enough sleep

Seven Simple Ways To Boost Your Immune System

Seven Simple Ways To Boost Your Immune System - shutterstock_220442575

Nobody likes being sick.  Besides feeling crummy,  being under the weather can interrupt every aspect of your life.

One of the best ways to avoid getting sick is to boost your immune system.

The words immune boosting have been used so often for mass marketing that it’s hard to know what really works.  While it’s impossible to guarantee that you’ll never catch a cold or the flu, there are some simple steps you can take to boost your immune system and dodge as many bugs that come your way as possible. The tips I’m sharing below are my own personal immune boosting secrets. My clients can vouch for me when I tell you it’s very rare for me to even catch a cold so they’re more than just a theory.  🙂

HERE ARE SOME PROVEN TIPS TO BUILD YOUR IMMUNE SYSTEM

1) Vitamin D. Researchers believe that one of the reasons we catch colds during the winter months is a lack of Vitamin D. Make sure you are getting outside when the weather allows. Ask your doctor to check your Vitamin D levels. Your doctor may recommend that you take a Vitamin D supplement to help boost your immune system.

2) Eat immune boosting foods. Foods like broccoli, almonds, cabbage, beef, garlic, spinach, sweet potatoes, button mushrooms, chicken soup, shellfish, yoghurt, oats and barley, acai berry, elderberry, and grapefruit are all considered to be immune boosting foods.  Do your best to incorporate immune boosting foods into your daily diet. Look for recipes that include them and get creative with snack choices.

Variety is important when choosing foods for their nutritional value. Each food offers its own unique benefit.  Avoid buying into the marketing hype around one magic food that can do it all.  It simply doesn’t exist.

3) Get enough sleep. Per WebMD, the average adult needs 7 to 8.5 hours of sleep per night. Lack of sleep can compromise your immune system, making you more vulnerable to colds, flu, and other more serious illnesses.

4) Exercise. Moderate exercise is proven to boost the immune system.  However, high intensity exercise can temporarily lower your immune system.  Make sure you are allowing yourself forty eight hours of rest between high intensity routines and if your energy seems a bit low, it’s best to stick to moderate activity and get some rest.

Studies have also shown that thirty minutes of moderate exercise can help improve your sleep as well.  Bonus!

5) Hit the coffee shop. Coffee and tea are both rich in antioxidants. Studies have shown that they can fight off illnesses when consumed in moderation.  Too much caffeine can interrupt sleep and cause your body more harm than good. It seems that some people metabolize caffeine quicker than others. If you know it keeps you up at night, you may want to limit consumption to the morning hours.

6)  Laugh more.  Researchers have found that laughter is good medicine.  Studies show that it can actually decrease stress hormones and increase certain immune cells while activating others.  In a study conducted at Loma Linda University School of Medicine, healthy adults who watched a funny video for an hour showed significant increases in immune system activity.

Watch funny movies, take a moment to watch silly videos on social media, spend time with people that like to laugh with you, and do your best to see the comedy in life’s day to day activities.

7)  Look on the bright side.  Studies show that optimists who look to the brighter side of life have less stress which results in better health.   A classic UCLA study found that law students who began their first semester optimistic about the experience had more helper T cells mid semester, which can amplify the immune response, and more powerful natural killer cells, than students who had a more pessimistic perspective.

Start each day with an attitude of gratitude.  No matter what we are facing in life, we can all find at least one thing to be grateful for each day.  Even if it is simply waking up to a new day.

Boosting your immune system doesn’t have to be a chore.  Focus on the things you can incorporate into your day.  A little bit goes a long way!

Here’s to avoiding the cold and flu aisle this year!

With love,
Jennifer

Ten Ways To Help You Avoid Aches, Pains & Weight Gain When You Travel

shutterstock_295232657 - travel

I recently flew to Kansas City, Missouri for business and I’ve decided that I am in full agreement with the Superbowl commercial that referred to airline seats as “21st century torture devices.” There was a time when flying was somewhat glamorous. Nowadays, unless you are flying on private planes or in first or business class, it’s more like being on a bus with wings that offers snacks and cocktails.

All humor aside, I’ve been coaching private clients for over fifteen years and some of them were, and still are, very busy travelers. There was a period in my own life when I traveled twice a month for business so I have some personal experience with frequent travel. I know what it’s like to get on an airplane and have to remind myself what city I’m headed to.

If you are a frequent traveler, it can be hard on your body and that includes your waistline. Fortunately, it’s entirely possible to travel and maintain your health. I have clients that do it successfully all year round. It just takes a little planning and knowing a few simple strategies.

Since I’m not flying as often as I used to, I decided to take the opportunity during this recent trip to look at it from the perspective of traveling for work versus pleasure.

When it comes to travel challenges, this trip delivered well. Everything from staying an extra day due to flight cancellations, seeking out the best food options on limited menus, forgetting my night guard and an extra pair of socks, leaving while it was snowing in inappropriate clothing, and being handed the last boarding pass on the flight that was sure to guarantee me a middle seat came my way. All I can say is thank goodness for upgrades and all of the super friendly people that helped me along the way.

Traveling can be unpredictable and doesn’t always go as planned but it doesn’t have to totally throw you off track when it comes to your health and fitness goals. Here are my most current tips on how to survive all of the travel without the weight gain or aches and pains that can come along with it.

Tips to survive travel without weight gain or aches and pains

  • Pack food. This is usually much easier to do on your way out of town. My flight left at 1:10pm so I made a sandwich at home and packed gluten free crackers, fruit, parsnip chips, and nuts. The protein, carbs, fruits & veggies, and healthy fats, were all covered. Buy food in bags that reseal or bring small bag clips to keep any leftovers for your flight home.

Bringing your own lunch and snacks allows you to eat foods that you like to eat without having to hunt around the airport and, in some cases, having to settle for the wilted sandwich that costs ten bucks. The restaurants in airports are much better nowadays but you don’t always have time for a sit down meal.

  • Bring an empty water bottle. One of the most important things you can do when you fly is to stay hydrated. You can’t bring water through security but you can fill up your bottle on the other side. I purchase the largest bottle I can find at the newsstand and then fill up the empty bottle as a backup. Order sparkling water on the plane to mix things up a bit.
  • Get an aisle seat. I have to admit, I’m a bit obsessive about this.  Having an aisle seat makes a huge difference when flying. It’s so important to me that I’ll pay extra for it. An aisle seat allows you to use the restroom easily (which allows you to drink plenty of water) and move around as well.
  • Do exercises on the plane. Standing up every thirty minutes to an hour is ideal, however, it may not always be realistic so I recommend doing exercises with your feet that will help you improve circulation and stretch a bit.  For tips on exercises you can do on the plane you can refer to my article Five Ways To Improve Circulation While Traveling.  Click here for the article.
  • Check as much luggage as you can. I know this one can be tough for you business travelers and weekend jetsetters but, over time, heavy luggage can wreak havoc on your back and other joints. I’ve helped private clients recover from shoulder and spinal injuries directly related to frequent flying. Most of the time it’s dragging a roller bag that’s too heavy or hoisting a carry-on into the overhead bin that causes the repetitive stress that can result in a serious injury.
  • Walk as much as you can. As long as you don’t have to carry a heavy bag, take advantage of long layovers and wander around the airport. Use your smart phone to track your steps. Once you arrive at your destination, walk to as many appointments as you can.
  • Exercise at the hotel. Many hotels have gyms and/or swimming pools. If you know you’ll have some downtime, turn it into work out time. Pack exercise clothes or a pair of walking shoes even if you don’t think you’ll use them.  I especially recommend it when traveling during seasons when flight cancellations are more common. Last minute flight cancellations could end up leaving you with plenty of time to squeeze in some exercise.
  • Eat normal. It’s tempting when you travel to go for the most fun and highest calorie foods on the menu. I coach my private clients to treat business travel no different than any other normal working day. Stay as close to your normal eating plan as you possibly can. An exception to this is if you are in a restaurant or country you may never visit again and you really do not want to miss out on a unique experience. These days, there are good restaurants all over the country so you are rarely missing out if you have the grilled fish instead of the triple cheeseburger or the thick crust pizza. Pay attention to portion sizes. You may not be burning as many calories if you are sitting more than you normally would when you are at home.
  • Get some sleep. It can be difficult to get a good night’s rest when you are traveling to strange hotels and different time zones. However, a good night’s sleep helps keep the hormones that can affect your weight in check.  Try things like reading before bed and turning off all screens an hour before you turn in. If a beer or a glass of wine help you sleep it may not be a bad idea to order one up to the room.  Avoid mixed drinks with lots of sugar that could interrupt your sleep.
  • Give yourself a break. During the holiday season I always recommend that you set a realistic goal of simply maintaining your weight. It’s best to do the same when you travel. That takes the pressure off of you and when you are less stressed, it’s easier for you to lose weight.

Whether you travel regularly or occasionally these tips are sure to help you feel good and keep your weight in check while you are away from home.

Here’s to flying the friendly skies!

With Love,
Jennifer Ledford

Lack of Sleep Triggers Weight Gain! How to Fix That!

Yikes! Are You at Risk of Gaining Two Pounds a Week?

 

The simplest way to avoid weight gain and/or start losing weight may be a good night’s sleep — because yes, lack of sleep triggers weight gain!

For years researchers and the fitness industry have known that adults who get less than five or six hours of sleep per night are at higher risk of weight gain and struggle more with weight loss.  However, a recent study performed by the University of Colorado and published by the New York Times found that participants restricted to five hours of sleep per night gained an average of two pounds by the end of one week.  Yikes!

What were some of the reasons for the immediate weight gain?  Light sleepers not only consumed more calories while they were awake,  they also shifted what and how they were eating.  Researchers found that the sleep deprived participants overate carbohydrates (causing water retention); ate smaller breakfasts; and snacked a lot more after dinner. In fact, they ended up eating more calories during after-dinner snacking than any other meal of the day!

How do you know you’re getting enough sleep?

 

While the amount of sleep an individual needs can vary from person to person, the average adult needs approximately 7-9 hours of sleep per night to remain productive, healthy, and happy.

Eight tips for getting a better night’s sleep:

 

1)  Exercise!  Studies have shown that 30 minutes of moderate exercise (like brisk walking) per day can help you sleep better.

2)  Ban the blue light!  Turn off or cover any blue displays in the bedroom.  Short waves of blue light may interfere with your sleep.

3)  Eliminate the back pain. Back pain may not wake you up at night, but it can impact the quality of your sleep. Place a pillow between your knees when sleeping on your side to stabilize the hips and ease back pain. If you are a back sleeper, place a pillow under your knees.

4)  Watch the caffeine! Coffee in the morning is fine for most people, but caffeine after noon can interrupt the deep stages of sleep.  If you know that’s you, give yourself a cut-off time for caffeinated drinks.

5)  Snack wisely! Per Web MD, complex carbs and dairy are sleep inducing foods. Choose snacks like cereal and milk or cheese and crackers if you are eating before bedtime. Just make sure to stick to single servings and finish your snack an hour before bedtime says Web MD.

6)  Get a night light! Put a night light in your bathroom just in case you need to get up and use it in the middle of the night. Avoiding the bright light will help you get back to sleep easier.

7)  Wind down. With all of the stimulation we’re exposed to throughout the day, it’s no wonder people have a tough time getting to sleep. Try things like reading, praying, meditating, listening to music, stretching, or taking a hot bath an hour before bedtime to help you get the zzz’s you need.

Not sure you can spare an hour?  Start with a ten minute “wind down”  period before bed. Even ten minutes can help!

8)  Schedule a check up. Some medical conditions can affect your sleep. So if sleeplessness persists, make sure to schedule a check up and discuss the lack of sleep with your doctor.  Then the two of you can come up with a plan to help you get the healthy amount of sleep you need.

Getting good sleep is a simple yet critical step to avoid weight gain and keep you on track with your weight loss goals!

Have a question or a comment?  Please leave it below for me in the “comment” section.  I love to hear from you!

To your good health!

Jennifer