Sore throat? Headache? Achy joints? Sinus problems? Stop asking why you are sick. Instead, ask yourself if you are feeding your immune system. Your immune system is your body’s first line of defense against invaders, whether they be synthetic chemicals, plant pollens, animal dander, or spouses (ok, maybe not spouses). Symptoms of illness are obvious: runny nose, congestion, lung irritation, fever, impaired cognitive abilities, swollen eyes, and so on. But, what causes the illness to begin in the first place?

You’ll have to analyze your life a little to answer this one. We all know the basic and most obvious things that we are taught in health class in high school. It is all a matter of choice. You can choose to be healthy or choose to be ill. Each day, you are faced with many choices. Are you going to have a good day? Or is your day going to be overwhelming and filled with anxiety? Again, you make the choice.

Feeding your immune system is only a portion of the responsibilities of optimal health. How and what do you feed your immune system? Email me to learn more, or stay tuned for next month’s issue! The basic balanced diet, adequate sleep, proper hydration, and regular exercise are in addition to taking care of your immune system.

Your immune system is composed of several different types of cells. There are the cells that detect foreign invaders and those who attack & destroy them. Strengthen your immune system with antioxidants such as vitamin C & E, beta-carotene, and flavinoids.

A balanced diet does not mean a cheeseburger with extra cheese, super-sized fries, and a sundae BALANCED with a diet soda and peanut topping on the sundae. That’s not balance. Balance is healthy proteins, carbohydrates, and fats. Yes, fats can be healthy. Did you know the healthy fats are also essential to a healthy heart, nervous system, and hormonal balance? It is best to learn which fats you can consume more of! You want to avoid trans-fats.

Fruits and vegetables are the best bet. The top three "vegetables of choice" by American are lettuce, French fries, and ketchup. "Oh, I eat those!" It is pitiful that the most popular three vegetables are extremely nutrient deficient. Lettuce is so nutrient deficient that soon we will be seeing them labeled as fortified with vitamins. French fries are cooked in fat, often times sprayed with sugar to brown evenly, and then dowsed with salt. They make you thirsty so you drink more soda, which is loaded with salt, and not to mention the sugar. This, of course, makes you crave more high-carbohydrate foods … this sounds like a conspiracy! I haven’t even mentioned the sugar in the ketchup and the dyes (red) to stimulate the hunger mechanism, so we eat more.

Eat the fruits and vegetables as close to the way nature has prepared them … RAW. This is where you find the most nutrition, the best nutrition.

Here is a pop quiz. What are empty calories? What are examples of empty calories? How do empty calories affect my health?

An empty calorie is a unit of energy that is consumed that has zero nutritional value. Going through college I was told that beer has empty calories so it was ok to drink a lot of it. But what is with the "beer belly" if it is so ok? Basically, every empty calorie gets a new home in a fat cell. The more empty calories you consume, the fuller the fat cells become. Table-sugar and ethanol are the most common examples of empty calorie sources.

Empty calories are typically high in calories and fat, not very filling or fulfilling, may give a burst of energy (spike in blood sugar) followed fatigue or mood swings, and quick weight gain. Most foods containing empty calories have minimal nutritional value if any at all. Typically, these foods are processed, contain additives & preservatives, and artificial coloring. Why are these things added? To make them look appetizing, taste good, and are addictive (so you eat them all and buy more)!

According to the National Sleep Foundation, the average adult should get 7-9 hours of sleep each night. (They also claim that infants, 0-2 months, should sleep up to 18 hours each day … no one told my children about this!) Sleeping well helps us age gracefully and keep a clear head in the hours following the rest.

The National Sleep Foundation has some suggestions for getting to sleep, staying asleep, and getting a better night’s sleep overall. Exercise at least three hours before laying down. Change your eating habits: avoid foods with high-sugar content (such as sugar or honey) and caffeine (such as chocolate, coffee, tea, cola), avoid large meals and large fluid intake two hours or more before bedtime. Nicotine can lead to fragmented sleep, so cut back on nicotine consumption towards the evening hours. Try eating small healthy snacks before bed if you have to eat something. Also, be aware of your environment. Be sure it is comfortable, cool, dark, and quiet. Practice meditation, listen to relaxing music, take a bath, or get a massage.

Find what works best for you. I personally know some people who sleep for 4 hours at night and then take a couple of naps during the "waking hours" and this works great for them. I also know some people who can never seem to get enough sleep. Even after a good 12-14 hour sleep period, they still look like zombies!

A lot of healing takes place while you are sleeping. This is the time when the mind has a chance to relax, hormones become balanced, cortisol levels decrease, and your body detoxifies. The detoxification process is when your body cleanses the systems, organs, tissues, and cells. A cleaner body makes for a stronger immune system.

I ask many of my clients how their water intake is. They are always telling me "I drink water all the time." It is seldom, but on the occasion I will get the response "I need to drink more water." Just because someone thinks they drink plenty of water, doesn’t mean they drink ENOUGH water. I realized that it was the manner in which I asked the question. Instead of a closed-ended question, I have learned to change the way I ask it. I now ask, "How much water do you drink daily?"

I wait to hear their answer. As a licensed massage therapist, I get to know things about people that they may not be aware of. Things like the signs of dehydration. The most common response I get is "a gallon or so" every day. The body doesn’t lie! I do not diagnose or treat, but I am aware of what the body is telling me. I also understand that there are other health conditions that may have the same or similar symptoms.

Mild Dehydration: dry lips, flushed skin, irritability, headache

Moderate Dehydration: pitting edema, skin doesn’t bounce back quickly when pressed or pinched, cramps, stiff/achy joints, fatigue, severe headache

Severe Dehydration: blotchy skin, lethargy, cold hands & feet, low blood pressure, disinterest in drinking fluids

However my client responds to me, I respond the same way. "Water is one of the most important nutrients any living organism can consume. It is very important that everyone consumes an adequate amount of water every day. Do you know how much water you need?" Since everyone is unique, this is a place where the unique-ness comes into play. The formula is simple. Half your body weight in ounces. So, for example, if you weigh 200 pounds, you should be drinking 100 ounces. Yes, this sounds like a lake! But let’s make it simple and realistic. If you buy bottled water, buy the sport bottle. Typically, these bottles average around 20 ounces. Drink 5 of these a day, and you are drinking enough water.

The best part, is that if you weigh yourself once a week (try this) you will notice that if you were previously not drinking enough water, you will have lost excess water weight! In the state of dehydration, your body hoards every droplet of water. Think of it like this, you are going to be on a diet starting tomorrow. You can’t have any dessert for the next three months. Chances are you will stuff yourself with every dessert you can get your hands on the day before the diet begins. Your body’s cells do the same thing with water.

Once you decide that you aren’t going to stick to the diet, you know that you can have dessert. Even though you might start eating dessert every day, you certainly won’t eat it like you did the day before the diet started. Once you are well hydrated, the body innately knows there is not a shortage of water.

This perfectly leads me into the part about physical activity being a priority for every American. Did you know that obesity is becoming a growing health condition in America? We, as a country, are the fattest and most unhealthy people of the world. I thought we were a nation of wealth? I guess that just goes to prove that money can’t buy everything! The FDA is recommending that everyone participate in moderate aerobic activity 20-30 minutes per day, 7 days per week. Obviously, some people would be able to exercise longer and more intensely, while others would have a more limited routine and endurance level.

Did you know that exercising regularly includes walking the dog, actively cooking, playing with your kids (or grandkids), climbing stairs (versus using the elevator), walking across the parking lot, carrying groceries (versus pushing a cart), and even dancing (especially when you think no one is looking). Movement equals life. If you stop living, you can’t move. If you can’t move, you stop living.

If you haven’t been active in a while, start slow. Expect to get winded easily and to feel a little sore the next day. Go at a pace according to your fitness level. Be sure to re-hydrate to replace the fluids you lose during the workout. For example, if you’ve led a fairly sedentary lifestyle in the past several years, you probably have also put on an extra 10-15 pounds. As we age, our body’s metabolism slows down and systems function differently. Muscles that haven’t been used in a while have atrophied and basically have gotten lazy. You also have to take into consideration that you probably aren’t in any condition to run an 18K marathon in a week either! Consult a physician if you have any health condition, including a history of a heart condition, high blood pressure, or taking medications. A Certified Personal Fitness trainer is an expert in the fitness world and can help guide you to a healthier, more active future faster than you may be able to on your own.

In the time it has taken you to read this article, I hope you have decided to take the initiative to take control of your health. For more information on nutrition or pure water, exercise, high-quality supplements to strengthen your immune system, please email me at anne@anneswellnesscenter.com.

If you are looking for a proven to be safe, natural, consumable product, I would recommend the "Antioxidant Pack" or the "Whole Health Pack." They are available at my office or can be ordered online. The Antioxidant Pack includes CarotoMax, FlavoMax, Chewable Vitamin C, and Vitamin E with grapeseed extract & Selenium. The Whole Health Pack includes NutriFeron, Stress Relief Complex, VitalMag, and Defend & Resist. Both packs make great care packages or gifts for anyone any time of year! The products contained in these packs come with a 100% money-back guarantee if for any reason you are not satisfied with them. Contact Anne Pyrda for more information on these and other products, product guarantee, and services.