We shouldn't wait for a global pandemic before we start prioritizing (and investing in) our health. Aside, there's never a better time to start than TODAY.
While this virus serves as a bit of awakening, we can utilize this time to hone-in on supporting our innate immune response as well as supporting our immunity through regular chiropractic care, food as medicine approaches, supplementation, and other mind-body modalities.
When it comes to food, making conscious decisions to best support you and your family's immune system is key.
Here are some foundational tools when it comes to food as medicine and immune support:
probiotics (on a daily basis)
Probiotics also provide synergy outcomes; meaning, they not only help with immune enhancement but also support other favorable health outcomes (gut healing, less bloat, enhanced mood, etc.)
bone broth (on a daily basis)
herbs (pulse in as needed)
vitamin D3 (on a daily basis)
multivitamin + minerals
1) First, empty the lungs of air.
2) Next, breathe in quietly through the nose for 4 seconds.
3) Hold the breath for a count of 7 seconds.
4) Exhale (forcefully) through the mouth, pursing the lips, for 8 seconds.
Repeat this cycle for up to 4 times.
30-minute AMRAP (as many rounds as possible):
10 box step-ups [body weight] (fireplace ledge, step, chair, etc.)
10 push-ups [use knees or allow self to lay flat on the ground and push upwards]
10 weighted squats [air squat] (jugs of water as weight)
10 weighted lunges [body weight] (jugs of water as weight)
200-meter sprint [walk/jog] (treadmill or run outside)
[modifed version] | (if no access to a gym or equipment, alternative ways to perform each exercise)
A note on elderberry - There might be reason to not supplement with elderberry if you have a confirmed case of COVID-19 if you also have an underlying autoimmune condition due to increased cytokine release and this virus mechanism. At this time, there is much unknown regarding the virus. However, including small, regular doses for immune-supporting benefits and pulsing-in elderberry provides an added layer of protection. Consider making our elderberry gummies (recipe shared previously) to provide a little boost as well as gut support (gelatin).
If you know anything about me, you know that I am just a tiny bit obsessed with Disney.
When I came across this quote from Rafiki in The Lion King I wanted to share it with all of you. How powerful are these words!? And coming from a kid’s movie!
I have hurt from my past.
One of these major hurts just came back up recently, haunting my dreams and my everyday life. So much so, it got to the point that it started to affect my thoughts and attitude. I felt myself creeping back into that depression I had once been too familiar with. The negative voices started getting louder in my head. I thought that just because it had happened years ago that it would just go away with time. I was wrong. I never properly dealt with it when it happened, and now it came back, feeling just as fresh as the day it happened. I quickly realized that I couldn’t handle this on my own. I couldn’t push it back down because I knew it was going to come back again. I decided to speak with my counselor about it. The worst part was reliving those moments again while explaining it to him. He gave me some really helpful tips on how to handle it but my biggest takeaway was learning that while I may always feel hurt about it, dealing with it head on and talking about my feelings lifted such a huge weight off my shoulders. Of course, I ran from it at first. But in the end, I learned so much.
When Matt died, I assumed I was going to handle things the only way I knew how, which was by running from my problems. I am so thankful to Sam, Chad, my parents and the rest of my family who encouraged me to seek counseling. I not only learned coping skills while I was grieving, it helped my mental health in every other aspect too. I made a commitment to myself to face every feeling, every holiday, every tough moment, and conversation head on. I’m so glad I did. By dealing with my problems as they passed and putting in the hard work in each moment that felt too difficult to handle, I learned coping skills that will not only help me in the future, but hopefully are things I can pass to Bennett to break the cycle of unhealthy coping habits.
I want to encourage you, friends. If you are hurting, it doesn’t matter if it’s past or present, DON’T RUN. It’s hard, I know. And sometimes it hurts even more at first. But I promise you, things will get better. I’m not saying you should see a counselor (just kidding, I am. I think everyone should have a weekly meeting for their mental health, but I understand this is not always feasible). If you have a trusted friend or family member that you can check in with, do it. Chances are they will be glad to do it.
I’ve said this before, but if you want to continue the conversation or have any questions for me, let me know! We can chat in the office or you can email me at the office and I’d be happy to answer any questions you may have.
Thanks for reading and have a great week!
The best is yet to come!
As you may have noticed, we carry Vital Proteins Spirulina capsules at the office. A common question we get is, "what is spirulina and why would I need it?"
what is spirulina?
Spirulina, a blue-green colored freshwater plant (and cousin to chlorella), is one of the most researched superfoods today and known for its intense flavor and nutrient-dense profile. There are two species of the spirulina plant, including Arthrospira platensis and Arthrospira maxima, both of which are cultivated worldwide and used as a dietary supplement and whole food.
To date, there are over 1,800 peer-reviewed scientific articles evaluating spirulina's health benefits. (!!)
That said, contamination by toxins and heavy metals is a serious concern, so it's important to choose a spirulina supplement with reliable third-party testing and quality assurance.
what is spirulina good for?
Of the many research studies done on spirulina and its benefits, conclusions include (among others):
a note on serotonin
Serotonin, probably the most famous neurotransmitter of the bunch, is an inhibitory compound that aids in relaxation, anxiety, depression, memory, socialization, sexual function, sleep, blood pressure stability, pain, appetite, and digestive regularity.
Serotonin receptors are found in the heart, intestines, blood vessels, uterus, and ovaries. Beyond its direct effects, serotonin has the ability to modulate the release of other neurotransmitters and hormones that regulate both the stress response and sexual function.
Consuming a diet rich in tryptophan aids in the production and utilization of serotonin. Tryptophan is found in poultry, beef, fish, dairy, seeds, chocolate, dates, and spirulina (among other food sources). Additionally, low levels of tryptophan have been associated with anxiety and depression.
Did you know?
Inflammation drives the depletion of tryptophan. So, removing pro-inflammatory foods as much as possible is a great place to start when supporting levels.
top 5 benefits of daily spirulina supplementation:
1. Antioxidant + anti-inflammatory properties
A 2013 review suggests that spirulina may play a role in preventing heart disease due to its cholesterol-lowering, anti-inflammatory, and antioxidative effects.
2. Positive impact on blood lipid levels
A 2016 systematic review and meta-analysis suggests that taking spirulina supplements may have a positive impact on blood lipid levels. In the study, spirulina was found to significantly reduce total cholesterol and lower LDL cholesterol while increasing HDL cholesterol.
3. Heavy metal detoxification
Research has shown that spirulina supplementation is effective in decreasing arsenic (and other heavy metal) levels in the body. A 2016 review found that spirulina had antitoxic properties that could counteract pollutants in the body, including arsenic, fluoride, iron, lead, and mercury.
4. Gut microbiota support
Candida overgrowth has become one of the revealing signs of most autoimmune diseases today and intertwines with leaky gut syndrome (increased intestinal permeability), improper digestion, and imbalances to the gut microbiota. Spirulina supplementation has been shown to promote the growth of healthy gut bacteria (which inhibits candida from thriving). More-so, the immune-strengthening properties of spirulina can help the body eliminate candida cells.
5. Memory support + for brain disorders
A 2012 study concluded that Spirulina (Arthrospira platensis) may “prevent the loss of memory possibly by lessening Aβ protein accumulation, reducing oxidative damage and mainly augmenting the catalase activity.”
Gram per gram, spirulina is one of the most nutrient-dense foods on Earth.
Just one, 3-gram serving contains:
how can spirulina be taken?
Since spirulina can be found in powder form, you can supplement your diet by adding it to smoothies, juices, salads, or soups. Another fun way to use it is to mix it into energy balls or smoothie bowls.
Note: If using capsules, simply break open the capsule and tap it until the powder comes out.
why we love Vital Proteins Spirulina capsules
We love that Vital Proteins takes measures to ensure the safety and highest quality of all of their supplements. They use third-party testing and rigorously examine every lot of finished goods, as well as raw materials, to ensure full compliance with Prop 65 standards. Their capsules are easy to take and can also be used to add to recipes or to sprinkle on top of soups/salads (simply open the capsule!).
While you may have only seen spirulina as an ingredient in a green smoothie you had at a hip juice bar, the nourishing benefits of this superfood are so profound that strong consideration for adding it to your daily supplement regimen is warranted!
Those with phenylketonuria (PKU) should first consult with their healthcare practitioner before supplementing with spirulina. Anyone taking any type of anti-coagulation medication should consult with their healthcare practitioner before beginning (or stopping) taking spirulina. Those with or who are susceptive to autoimmune conditions, be considerate as spirulina may cause autoimmune reactions.
reacting to those who hurt us
There’s a saying I read once and think of often:
Hurt people, hurt people.
Simple, but it makes sense, right? When others hurt us, it is often a reflection of who they are (or on a deeper level, how they are emotionally hurting), not necessarily who we are. Occasionally, there is some truth to what is said. Take this into consideration, and use it as an opportunity to reflect on those things that you may need to work on.
Remember who you are, and think before you get down to their level and throw hateful words back.
You can’t fix the people who are hurting you. You can only change how you respond to them.
I know this can be hard to do, but I know you can do it!
Let’s work on changing our mindset together. One day at a time.
The best is yet to come!
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