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healthy this winter

Expert Advice to Stay Healthy This Winter

Winter is here! This means cooler weather, flu season, and longer nights. Here are 5 expert tips to stay healthy this winter.

While winter brings us a much-needed respite from the summer Arizona heat, it comes with some tradeoffs. Namely in the form of colds and the flu. More people seem to get sick in these months than any other time of the year.

And this winter we’re in the middle of another Covid spike too.

So how do you stay healthy when all of this is happening around you?

Here’s what the experts say about how to stay healthy this winter.

Eat healthy and nourishing foods

While we often focus on the importance of diet for weight loss, it’s important not to forget the benefits a healthy diet has for your immune system.

Fruits and vegetables are high in vitamin C. This is an essential vitamin for staying healthy because it improves your immune system function. And while vitamin C supplements are absolutely helpful, you want to get it right from the source too. Because those fruits and veggies serve another purpose in keeping you healthy. Aside from delivering much-needed vitamin C, they’re also high in fiber. 

Why is that important? Because of the bacteria living in your gut.

Many gut bacteria live on fiber from fruits and veggies. Researchers have found that a healthy gut microbiome boosts your immune response against invaders. A healthy gut has the potential to reduce the likelihood of experiencing an infectious disease by 20%. Also, if you do get sick, thriving gut bacteria help you overcome illness faster.

So eating healthy and getting enough fruits, veggies, and fiber every day is one of the first things you can do to stay healthy. 

Get enough sleep every night

Sleep is one of the most overlooked natural defenses to getting sick.

First, sleep helps regulate the stress hormones circulating in your body. When you sleep, your levels of adrenaline, epinephrine, and norepinephrine taper off. This lowering is necessary for parts of your immune system to do their job efficiently. Because these stress hormones can interfere with your immune function.

This helps explain why studies show that people who don’t get enough quality sleep are more likely to become ill. This is especially true if exposed to a virus.

Sleep also improves the performance of your immune system by increasing T cell activity. These T cells are just one of many immune system cells. But these are critical for overcoming viruses and infections.

Exercise regularly

The colder winter months make us feel sluggish and ready to spend all day curled up in sweats and blankets. 

But we need to be active to take care of our health.

How does staying active help you stay healthy?

Daily moderate exercise improves your immune system efficiency, delays the weakening of your immune system caused by aging, and reduces inflammation. The last one is key, as inflammation is the cause of short-term and chronic illnesses showing up or getting worse.

Years of research into the effect of exercise on health points in one direction: the more consistent high-quality, moderate exercise you get, the less likely you are to get sick.

If you aren’t already exercising regularly, it’s never too late to start. And the research doesn’t say you must do a specific type of exercise to stay healthy. Find a type of exercise you enjoy, and make a commitment to do it at least 3 times a week. Your immune system will thank you.

Stay hydrated

It may not be above 100℉ in Arizona right now, but that doesn’t mean you should stop drinking plenty of water.

It’s common for people to feel like they can drink less during the colder months of the year. But it’s not a healthy thing to do for your body.

Water flushes toxins from your body and every organ in your body needs water to function at its best. Researchers find that dehydration lowers your quality of life. Being dehydrated lowers your immune function and leads to increased headaches, aches, pains, and fatigue.

So to make sure you stay hydrated, women should drink around 2.7 liters per day. Men should get for 3.7 liters

Make time for Self-Care

Self-care is so much more than just a luxury time to take for yourself. It’s a critical part of your physical and mental health.

First off, stress is one of the main disturbers of quality sleep. And knowing how important sleep is to stay healthy, you owe it to yourself to find ways to soothe your stress during the day. That way you can sleep soundly at night.

Plus, more studies find that stress increases your chance of getting sick. It even appears that at least 60% of the reasons for doctor visits are caused by stress. Because stress weakens your immune function and increases inflammation—which can trigger or worsen a chronic condition.

So while it’s hard in our busy world to take time for yourself, self-care time is one of your best lines of defense against getting sick. 

Take advantage of supplements

Supplements are one of the quickest and simplest options to boost your immunity.

So how do immune injections help you stay healthy?

Vitamin C injections boost your immune function by increasing your blood antioxidant levels. Antioxidants from vitamin C are important to reduce inflammation that triggers illness. With a vitamin C injection, you increase your body’s natural defenses and improve your ability to stay healthy this winter.

Another type of immune-boosting injection uses Engystol—an all-natural, homeopathic remedy. You can get this injection monthly to prevent cold or flu and other viruses. It’s been proven to treat and prevent a range of viruses and improve your white blood cells.

Supplements are a great way to improve your immunity. And they’re especially helpful if you’re falling short in one (or a few) of the other ways of staying healthy this winter

We’re here to help you stay healthy

Our experts in weight loss help you stay healthy through a healthy diet, exercise, and hydration. We give you a plan that’s right for your personal needs and helps you become your happiest and healthiest self.

Part of that plan includes making sure your immune system is healthy and operating at its best. This is why we also provide vitamin C and immune-boosting injections that support your immune function.

Contact one of our locations today to schedule your visit and stay healthy this winter.

Sources:

  1. Wu, Hsin-Jung, and Eric Wu. “The Role of Gut Microbiota in Immune Homeostasis and Autoimmunity.” Gut Microbes, Landes Bioscience, 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/.
  2. Corsello G;Carta M;Marinello R;Picca M;De Marco G;Micillo M;Ferrara D;Vigneri P;Cecere G;Ferri P;Roggero P;Bedogni G;Mosca F;Paparo L;Nocerino R;Berni Canani R; “Preventive Effect of Cow’s Milk Fermented with Lactobacillus Paracasei CBA L74 on Common Infectious Diseases in Children: A Multicenter Randomized Controlled Trial.” Nutrients, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28654019/.
  3. Turner RB;Woodfolk JA;Borish L;Steinke JW;Patrie JT;Muehling LM;Lahtinen S;Lehtinen MJ; “Effect of Probiotic on Innate Inflammatory Response and Viral Shedding in Experimental Rhinovirus Infection – a Randomised Controlled Trial.” Beneficial Microbes, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28343401/.
  4. Dimitrov, Stoyan, et al. “Gαs-Coupled Receptor Signaling and Sleep Regulate Integrin Activation of Human Antigen-Specific T Cells.” Journal of Experimental Medicine, The Rockefeller University Press, 4 Mar. 2019, rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate.
  5. Besedovsky, Luciana, et al. “Sleep and Immune Function.” Pflugers Archiv : European Journal of Physiology, Springer-Verlag, Jan. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/.
  6. Nieman, David C., and Laurel M. Wentz. “The Compelling Link between Physical Activity and the Body’s Defense System.” Journal of Sport and Health Science, Elsevier, 16 Nov. 2018, www.sciencedirect.com/science/article/pii/S2095254618301005.
  7. Popkin, Barry M, et al. “Water, Hydration, and Health.” Nutrition Reviews, U.S. National Library of Medicine, Aug. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/.

3 Ways Vitamin C Injections Boost Your Immunity

Recover faster and stay healthy with vitamin C injections. One of the best vitamins for your immune system

In a world with Covid and countless other viruses going around, a strong immune system is something we all want to have. Especially right now. 

While washing your hands and not touching your face is absolutely important, having a healthy and robust immune system is your best defense against getting sick.

And the good news is that there’s a lot you can do to improve your immunity. More sleep, exercise, and choosing healthful foods are just some of the options you have to protect your health.

But one of the easiest ways to strengthen your immune system is to make sure you’re getting enough vitamin C. 

Vitamin c is essential for your overall health. And it’s one of the most powerful immune boosting vitamins to prevent colds, the flu, and even chronic illnesses.

How Vitamin C Keeps You Healthy and Boosts Your Immunity

1. Protects your body from free radicals

Free radicals are harmful molecules that can accumulate in your body. 

They naturally occur because of normal metabolic processes. But we also encounter far more in our environment every day. Free radicals are in the fried food we eat, and the pollution or pesticides we come into contact with. 

These free radical molecules are unstable and can damage our cell membranes, DNA, and proteins. The process of free radicals causing all this damage is called oxidation. And it can lead to a number of illnesses like cancer, dementia, and diabetes.

This oxidation process is why we need antioxidants through diet, supplements, or injections. Antioxidants help your body eliminate and stabilize these free radicals so they don’t damage your cells.

As an antioxidant, vitamin C helps get rid of free radicals in your body.

So vitamin C builds your immunity to disease by preventing nerve damage, cancer, diabetes, and other chronic diseases that are connected to elevated free radical levels in the body.

2. Reduces your cold symptoms

There’s a reason vitamin C is recommended before, during, and after you get a cold.

Your body’s white blood cells—also called leukocytes—need vitamin C to work.

White blood cells are what help your body prevent infections and overcome sickness. They attack viruses and bacteria that shouldn’t be in your body.

Without vitamin C these white blood cells won’t be as strong. And you won’t have as many white blood cells to begin with, as vitamin C also influences your white blood cell count.

Many studies have found that a vitamin C deficiency makes it harder for your white blood cells to fight off infections. But having enough vitamin C, and even taking extra when sick, increases the white blood cell count in your body. The more highly functioning white blood cells you have to protect yourself, the more quickly you’ll get over your illness. 

This is why taking vitamin C supplements or using injections can drastically reduce recovery time when you’re sick.

Even patients with severe lung infections, like pneumonia, have experienced shorter recovery time when given doses of Vitamin C.

3. Improves the defense layer of your skin

Vitamin C is stellar for your skin. 

And I don’t mean cosmetically—although you can find uses for that too.

It actually helps your skin protect you from dangerous bacteria and viruses you encounter in your environment.

We’re often worried about how pathogens enter our body through our mouth, nose, and eyes. And for good reason! But it’s easy to overlook the fact that all of our skin comes into contact with countless bacteria in our environment every day.

Your skin is a first line of defense against illness and an integral part of your immune system. And vitamin C helps your skin do that job of keeping you healthy.

Remember how vitamin C is an antioxidant? 

Your body transports vitamin C to your skin in order to use it’s antioxidant effects to strengthen the skin barriers.

So having enough vitamin C ensures your skin barrier is strong enough to keep you healthy.

How to Make Sure You Get Enough Vitamin C

There’s no doubt vitamin C does amazing things for your body and keeps you healthy. 

What’s uncertain is how much vitamin C you’re getting in your diet. 

We’re one of few mammals that can’t produce our own vitamin C. That means we need to be vigilant about getting enough of it.

But a surprising number of Americans are vitamin C deficient.

A study done at Arizona State University found that 3% of students had a vitamin C deficiency. And another study done by the National Health and Nutrition Examination Scurvy found over 50 million American adults have vitamin C levels below the recommended healthy amount.

That means a lot of people are struggling to get enough vitamin C. Many of those with a vitamin c deficiency are likely suffering from dry skin, painful joints, fatigue, weight gain, gingivitis, and many other avoidable ailments

And of course, a weakened immune system is another critical side effect of not having enough vitamin C. Without it your body won’t eliminate as many free radicals, your pathogen fighting white blood cells won’t function, and your skin barrier weakens.

Vitamin C Injections offer an easy, effective, and convenient way to improve your immunity. 

The truth is, you never want to get sick. No one does.

You’re busy—you don’t have time to be sick and laid up in bed. You don’t want to experience the wretched fever, coughing, and congestion that come with being sick. And you don’t want to see any of your loved ones suffer through it either.

You want a proactive solution so you can avoid getting sick in the first place.

Vitamin C injections boost your immunity and give you the peace of mind to know that your body is protected from illness as much as possible. 

You’ll know you have the right amount of vitamin C to not only avoid the negative side effects of a vitamin C deficiency, but also give a major boost to your immune system so you can fight off a cold or flu.

We offer vitamin C injections that are safe, backed by research, and given by our trained medical experts. 

Contact us to see how you can get a vitamin C injection to power up your immune system and prevent deficiency.

Sources:

  1. Liou, Stephanie. “About Free Radical Damage.” HOPES Huntington’s Disease Information, 11 Oct. 2015, hopes.stanford.edu/about-free-radical-damage/.
  2. van Gorkom GNY;Klein Wolterink RGJ;Van Elssen CHMJ;Wieten L;Germeraad WTV;Bos GMJ; “Influence of Vitamin C on Lymphocytes: An Overview.” Antioxidants (Basel, Switzerland), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29534432/.
  3. H, Hemilä. “Vitamin C and Infections.” Nutrients, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28353648/.
  4. Huijskens MJ;Walczak M;Koller N;Briedé JJ;Senden-Gijsbers BL;Schnijderberg MC;Bos GM;Germeraad WT; “Technical Advance: Ascorbic Acid Induces Development of Double-Positive T Cells from Human Hematopoietic Stem Cells in the Absence of Stromal Cells.” Journal of Leukocyte Biology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25157026/.
  5. Fuchs, Jürgen, and Herbert Kern. “Modulation of UV-Light-Induced Skin Inflammation by d-Alpha-Tocopherol and l-Ascorbic Acid: a Clinical Study Using Solar Simulated Radiation.” Free Radical Biology and Medicine, Pergamon, 10 Dec. 1998, www.sciencedirect.com/science/article/abs/pii/S0891584998001324.
  6. Julson, Erica. “15 Signs and Symptoms of Vitamin C Deficiency.” Healthline, Healthline Media, www.healthline.com/nutrition/vitamin-c-deficiency-symptoms.
  7. Kazilek. “Why Are English Sailors Called Limeys?” Kazilek, 8 Oct. 2009, askabiologist.asu.edu/explore/sailors-called-limeys.