Immune system

How to boost your immune system?

In order to stay healthy and protect itself from outside invaders, our body has several mighty mechanisms in place. Perhaps you will agree if we told you that among the most important ones is the immune system. A complex network of vessels, organs, and pathogen-fighting cells, our immunity works constantly and has no day off.

Unfortunately, due to poor eating patterns, unhealthy lifestyles, and medication abuse, our immune system has been suffering tremendously in recent years. The rising pollution and the decline in physical activity among the US population has also been contributing towards this unfortunate fact.

Why do we need a strong and healthy immune system?

The immune system is the “bodyguard” of our organism, keeping us protected from all sorts of external attacks. That includes viruses, bacteria, and other pathogens that would otherwise threaten our health. As soon as the immune system detects an “uninvited guest” it deploys all available resources in order to send the invader away.

When our immunity drops, due to various reasons, our organism becomes less protected and prone to numerous pathological conditions. Colds, flu, allergies, and increased risk to cancerous illnesses are just some of the most common examples in that matter. This is why we must do all it takes to boost our immune system.

How to boost our immune system?

If you want to maintain a strong immunity, you need to consider several important factors. Among the most significant ones are the quality of your nutrition, the level of your physical activity, and the nature of your lifestyle. Scoring low on these 3 vital factors is a sure way for weakening your immune system and facing the risk of all sorts of diseases.

Here’s how you can boost your immune system in 3 easy steps:

  • Step 1: Increase the level of your physical activity – maintaining an adequate level of physical activity will strengthen your body and will keep your immunity in an optimal condition. Make sure you fit in at least 30 – 60 minutes of exercise a day, 5 days per week. Jogging, cycling, swimming, even gardening – it all counts.

 

  • Step 2: Improve your diet – we are what we eat! If the majority of our diet is made up of processed ingredients, sweets, and fried foods, then our immune system will suffer big time. For strong immunity, focus your nutrition plan on wholesome foods, such as vegetables, fruits, and wholegrains.

 

  • Step 3: Get the right supplements – exercise and nutrition offer great ways to boost our immune system, but unfortunately, in the 21st century this is no longer enough. In order to maintain an optimal and strong immunity, we must turn to natural dietary supplements for strong immunity. Just make sure you take these as part of a balanced diet and a healthy lifestyle.

Summary

The optimal functioning of our immune system is of paramount importance for staying healthy and enjoying a vibrant life. Take care of your natural “bodyguard” and it will take care of you. It is as simple as that!

In order to have a strong and fully functioning immunity, you should improve the quality of your diet and keep an active lifestyle. Whenever appropriate, take a natural supplement, such as multivitamins and minerals. Just make sure you only purchase from a well-established online shop, such as Natural Herbs Market.

Bibliography

Bourke, C. D., Berkley, J. A., & Prendergast, A. J. (2016). Immune Dysfunction as a Cause and Consequence of Malnutrition. Trends in immunology, 37(6), 386–398.

 

Monye, I., & Adelowo, A. B. (2020). Strengthening immunity through healthy lifestyle practices: Recommendations for lifestyle interventions in the management of COVID‐19. Lifestyle Medicine, 1(1), e7.

Oral health

Top 3 tips on improving oral health

There is nothing more attractive than a beautiful smile from a loved one. And indeed, smiling is a splendid emotion that speaks of love, care and happiness. Unfortunately, millions of people in the USA abstain from smiling. Why? Due to unhealthy teeth or poor oral health. Sad but true!

There is no room for worry though as improving your oral health is easier than you may think. The first and most important step is to accept the fact that you might need an improvement in your oral hygiene. After that, you just need to take the necessary steps towards achieving a gorgeous smile. In the following lines we are going to tell you how! Let’s get started!

Tip # 1 for oral health: Brush your teeth 3 times a day

If you want to improve your oral health, you need to brush your teeth after each main meal. It will help you prevent food sticking in-between your teeth and unpleasant breath. This practice will ensure that your lovely teeth are receiving proper and thorough cleaning. Choose a high quality toothpaste that is gentle to your teeth and yet useful.

Furthermore, regular tooth brushing can help you decrease the risk of developing various gum diseases and bad breath. As you can imagine, these are among the major contributors for an unattractive and repulsive smile. Just make sure you brush your teeth properly. That means 3 minutes per brushing, and making sure you cover every single tooth in your mouth.

Tip # 2 for oral health: Stop smoking

Did you know that smoking is the archenemy of oral health? That’s right! It has been established that smokers have a way poorer dental health, a less attractive smile, and a much bigger chance for developing mouth cancer. Have you already started considering seizing smoking? If yes, you can try some of these products that will help you say “No!” to cigarettes.

In addition to the serious health outcomes caused by smoking, including mouth, trhouth, or lung cancer, the bad habit can further lead to teeth discoloration and extremely bad breath. Furthermore, according to science smokers are much more likely to develop weakened teeth, infected gums, and a decreased success rate during dental implant treatments.

Tip # 3 for oral health: Lower your sugar intake

There is no doubt sugar is among the biggest enemies to health and wellbeing in the United States. The overweight and obesity rates are extremely worrying. Diabetes is on the rise and our oral health has never been more poor in the entire history of humankind. Fortunately, not all is lost and there are plenty of approaches you can adopt in order to cut down on your sugar intake.

For starters, you can reduce the consumption of fizzy drinks and sugary foods like soda, chocolate bars, confectionery, juices and even alcoholic drinks. All of these can put your oral health at greater risk for cavities and repulsive breath. The main reason being here is the fact that excessive sugar leads to the creation of acids in your mouth, thus forming an ideal environment for harmful bacteria growth. Going sugar-free is a sure path to a beautiful smile!

Natural Herbs Market

For more healthy products, high quality dietary supplements, and beauty products, you can visit our US online store Natural Herbs Market.

 

 

References

Komar, K., Glavina, A., Boras, V. V., Verzak, Ž., & Brailo, V. (2018). Impact of Smoking on Oral Health: Knowledge and Attitudes of Croatian Dentists and Dental Students. Acta stomatologica Croatica, 52(2), 148–155.

Moynihan P. (2016). Sugars and Dental Caries: Evidence for Setting a Recommended Threshold for Intake. Advances in nutrition (Bethesda, Md.), 7(1), 149–156.

Vitamin intake

3 easy ways to boost your vitamin intake

3 easy ways to boost your vitamin intake

Busy agendas, longer working hours, and poor nutrition habits, are all requisites of the modern era we live in. It seems that time has become so scarce that we barely have time for ourselves, let alone for our friends, hobbies, or diet. And indeed, due to the hectic lifestyles we lead these days, our nutrition has suffered tremendously, resulting in a poor vitamin intake, among others.

This, in turn, has led to the occurrence of numerous pathological conditions, most of which have not been even known to medicine until recently. Luckily, not all is lost yet, and there is still time to reverse the vicious cycle of poor nutrition. A good starting point is to boost our vitamin intake. In the following lines we are going to present you 3 easy ways in that direction.

1. To boost your vitamin intake, eat plenty of fruits and vegetables

Fruits and vegetables are nature’s powerhouses when it comes to raising your vitamin intake. Red, green, or yellow, these foods are among the richest sources of vitamins, minerals, and antioxidants on Earth. Unfortunately, they are often ignored in the United States, resulting in numerous deficiencies among the US population.

For best results, the World Health Organization (WHO) recommends we eat at least 3 different vegetables and 2 different fruits each day. Try to choose plenty of varieties, coming in all sorts of colors and shapes. Eat raw and together with the peels whenever appropriate.

2. To boost your vitamin intake, have a walk outside

Did you know that vitamin D is called the “Sunshine vitamin”? And for a reason! It is produced under our skin when our bodies are exposed to sunshine. 30 minutes a day are perfectly enough to get 100% of the daily recommended intake of vitamin D. So, if you are wondering how to spend your Sunday afternoon, why not go for a walk.

Obviously, this is best achieved in Summer days when there is plenty of sun in the sky, and not so much during the winter, when the day is shorter and the sunlight is pretty scarce. This is where the 3rd way for boosting your vitamin intake steps in.

3. To boost your vitamin intake, get a multivitamin supplement

Unfortunately, diet alone is no longer enough to give our bodies all the vitamins they need. Poor eating habits, skipped meals, and depleted soil, are just some of the most common reasons in that regard. This is why specialists recommend the regular intake of natural vitamin supplements.

Thanks to the advancements in the field, we can now benefit from high quality supplements, made of pure and natural ingredients that are gentle to our bodies and kind to our health. Nevertheless, for best results use as part of a healthy nutrition plan.

Final words

Good health starts with good nutrition and vise versa. In order for us to feel energized, be productive, and enjoy a wholesome life, we should keep an eye on our diet and make sure we have an adequate vitamin intake.

For best results, eat plenty of fruits and vegetables, have regular walks outside, and consider adding a dietary supplement to your daily menu. Prior to purchasing one, make sure you buy from a well respected and trusted distributor, such as Natural Herbs Market.

Healthy digestive system

How to support a healthy digestive system

How to support a healthy digestive system?

Eating does not only give us a sense of pleasure and vital energy, but it is also an essential part of our health and wellbeing. The nutrients we take from food and dietary supplements nourish our bodies, help us support a healthy digestive system, and enhance the function of our vital organs.

This is why it is of paramount importance to focus our diets on the right nutrients and to steer away from the wrong ones. That means more vitamins, minerals, and antioxidants, and less saturated fats, trans fats, and preservatives.

For a healthy digestive system eat more fiber

Dietary fiber plays a major role for the support of a healthy digestive system. Getting enough of it each day will ensure the normal functioning of your digestive tract. Furthermore, it will protect you from developing various conditions, such as constipation, hemorrhoids, or IBS.

Unfortunately, it has been indicated that the majority of the population in the USA does not get enough fiber from their diets. Therefore, for the support of a healthy digestive system, specialists recommend adding more fruits, vegetables, and wholegrains to our eating plans, and to consider the intake of dietary fiber supplements.

Drink enough water

Drink enough water

Did you know that our bodies comprise over 65% water? Water takes part in every living process and is found in every cell, tissue, and organ. Keeping ourselves hydrated is important in order to stay healthy, be energized and maintain a healthy digestive system.

According to the World Health Organization (WHO) we should drink at least 8 glasses of water a day. That equals approximately 2 liters of water daily. Make sure you carry a bottle of water with you at all times and drink often. Do not rely solely on your thirst mechanism as it is not yet fully developed.

For a healthy digestive system take dietary supplements

The maintenance of a healthy digestive system requires proper nourishment. Unfortunately, the American diet is made up predominantly of saturated fats, added sugar, and plenty of unhealthy additives. It lacks vital vitamins, minerals, and enzymes that are needed for adequate digestion.

For that reason, health specialists recommend the regular intake of dietary supplements for digestive support. A high quality, natural, and pure supplement can provide you with all the essential nutrients that your diet lacks. For best results, combine supplementation with a wholesome eating pattern and healthy lifestyle.

Final words

As the saying goes – we are what we eat! Food is an important element of our lives as it keeps our bodies nourished. It gives us vital energy, and helps our organs grow and repair. In order to make the best out of our diets, we should maintain a healthy digestive system. This way we will be able to absorb all essential nutrients and get rid of the ones that are detrimental for our health.

In modern days, dietary supplements play an integral role for supporting our digestive tract. They aid us in achieving overall health and wellbeing. Just make sure you always buy from a trusted and proven supplier, such as Natural Herbs Market. Live well!

5 scientifically proven health benefits of fish oil

5 scientifically proven health benefits of fish oil

fish oil

Fish oil is among the most commonly consumed food supplements globally. It is particularly rich in vitamin A, D and omega-3 fatty acids, all of which play an integral role for our overall health and wellbeing.

Even though the oil is contained naturally in oily fish, such as salmon, mackerel, or sardines, it is very difficult to obtain optimal amounts of it from our diet alone. For that reason, health specialists recommend regular intake in the form of dietary supplements, such as fish oil from shark liver or cod liver oil.

What is fish oil?

Fish oil is the fatty tissue that is extracted from various types of fish. In most instances, the oil is taken from tuna, herring, mackerel, or shark. Very often though, the oil is produced from other fish too, including their liver, which is the case with fermented cod liver oil.

The two main types of omega-3’s that are found in fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Both of them belong to the essential fatty acids family, meaning that they cannot be produced naturally in our bodies.

What are the health benefits of fish oil?

Approximately a third of the fish oil is made up of heart-healthy omega-3 fatty acids, with the remaining 70% comprising other types of fats. According to scientific evidence, the oil is important for the maintenance of stronger bones, healthy heart, and normal vision.

Below are 5 scientifically proven health benefits of fish oil:

1. Reduces chronic inflammation

Thanks to its anti-inflammatory properties, fish oil has been found to reduce the symptoms of various chronic conditions, such as joints pain, irritable bowel syndrome (IBS), and chronic inflammation.

2. Supports heart health

The regular supplementation with fish oil, such as cod liver oil or shark liver oil, has been linked to decreased triglycerides, reduced blood pressure, and improved cholesterol levels.

3. Prevents mental decline

According to scientific data, individuals who supplement regularly with fish oil experience a slower mental decline, improved memory, and reduced risk of developing Alzheimer’s disease.

4. Strengthens bones

Scientists have found that along with calcium and vitamin D, omega-3’s are also beneficial when it comes to optimal bone health and reduction of pathologies, such as osteoporosis.

5. Improves eye health

Our eyes rely heavily on omega-3 fatty acids in order to function normally. Taking enough fish oil has been linked to a lower risk of developing age-related macular degeneration (AMD).

 How to supplement with fish oil?

For the majority of adults, the World Health Organization recommends a daily intake of 1,100–1,600 mg of omega-3 fatty acids. Those of you who are pregnant, nursing, or suffer from a higher risk of developing heart disease, may need to increase the daily dosage.

Depending on the fish oil supplement, these recommendations translate into 2 – 3 capsules a day. For best results read carefully the recommended daily dosage by the manufacturer.

Final thoughts

Omega-3 fatty acids represent an integral part of our wellbeing. Improved heart health, stronger bones, and decreased mental decline, are just some of the benefits associated with their regular intake.

Fish oil has been found to be among the richest sources of omega-3’s. Since our diet alone is not enough to provide optimal amounts of fish oil, scientists recommend the daily intake of fish oil supplements. Always buy from a reputed distributor, such as Natural Herbs Market, and adhere to the manufacturer’s recommended dosage.

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