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The Right Exercise To Boost Your Immune System

The Right Exercise To Boost Your Immune System

Exercise has a powerful effect on your immune system, but it’s not true that the more exercise you do, the better you can fight off sickness. In fact, exercising too much is just as bad as not exercising at all when it comes to immunity.

The Truth About How Long Your Aerobic Workout Should Last

The World Health Organization recommends up to 300 minutes per week of aerobic workout for most adults. That works out to almost 45 minutes every single day.

To put it simply, that’s terrible advice.

Effects Of Long Duration Aerobics

You see, long periods of steady aerobic training actually create a smaller, weaker heart and less powerful lungs. And it can set you up for just about every disease in the book.

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Exercise The Right Way

Your risk of catching a cold or the flu or developing an infection goes down if you exercise the right way. But if you exercise for too long a period of time, your risk goes right back up. In fact, your risk shoots up higher than if you did nothing at all.

In one study, researchers divided mice into two groups. One group rested in their cages. The other ran on little treadmills until they were exhausted. After three days, all the mice were exposed to the flu virus. The mice that ran until they were exhausted came down with the flu more often and had worse symptoms than the couch potato mice.

In another experiment, mice were infected with the flu virus and then divided into three groups. The first group did no exercise. The second got a moderate amount of exercise each day. The third ran all out for two and a half hours a day. After a few days, 50% of the couch potatoes had died of the flu. Only 12% of the moderate exercisers died. An astounding 70% of the mice that ran for hours died of the flu!

Intense Workouts Suppress The Body’s Immune System

The problem is that intense, prolonged workouts suppress the body’s immune response for a period of time right after you finish exercising. And the longer and more intense your routine, the longer your immune system is down. And that means you’ll get sick more often.

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The reason for this is simple: your body interprets long periods of exercise as stress.

This raises the levels of norepinephrine and cortisol. These stress hormones tend to suppress the immune system. They cause the numbers of immune cells (including white blood cells) to drop during and after the workout.

Use The PACE Program To Boost Your Immune System

It’s clear that no exercise and prolonged workouts are both bad for your health. But the anti-aging PACE program has immune-boosting power. It shifts the focus of your workout from how long you work to how efficiently you exert yourself.

With PACE, your goal is to hit a peak of intensity in a short timeframe and then rest. You don’t have to do hours of cardio. You only need to work 12 minutes a day. You work long enough to boost your immune system, but not so long that you suppress it.

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Listen To Your Body

You can choose any exercise you like. It could be as simple as going up and down the stairs, jumping rope, biking, or swimming. The key is to listen to your body. You should be panting at the end of each exertion period. You should not be taxed and exhausted through the whole workout.

Try This PACE Move

Here’s a sample PACE move you can try right now. All you need is your own body and some space.

Supermans:

superman-exercise
    • Lie on the floor on your stomach with your arms extended in front of you and your legs extended behind you. Your chin should be slightly off the ground.
    • Contract your back muscles and raise your arms and legs a few inches off the floor at the same time.
    • Hold for three seconds, then lower your arms and legs back to the starting position.
    • Repeat several times, until you are slightly winded.

    Do three sets, taking time to recover completely between each set. And to make this truly a PACE workout, increase the intensity with each set, either by increasing the number of Supermans you do or by increasing the amount of time you hold the position.

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    If you want to learn some other good PACE exercises, check my YouTube channel. I have more than 30 different exercises and a complete workout to help you get started.

    To Your Good Health,
    Al Sears, MD, CNS

    References:

    1World Health Organization. “Physical Activity and Adults.” 2016.
    2Murphy EA, Davis JM, Carmichael MD, et al. “Exercise stress increases susceptibility to influenza infection.” Brain Behav Immun. 2008;22(8):1152-5.
    3Moreira A, Arsati F, Cury PR, et al. “Salivary immunoglobulin a response to a match in top-level Brazilian soccer players.” J Strength Cond Res. 2009;23(7):1968-73.

    Featured photo credit: fitapproach via creativecommons.org

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    Last Updated on May 21, 2020

    The Top Fad Diets That Are Actually Worth the Hype

    The Top Fad Diets That Are Actually Worth the Hype

    You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

    Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

    Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

    An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

    Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

    1. The Paleo Diet

    The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

    The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

    In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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    How Your Health Can Change With Paleo

    The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

    With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

    It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

    Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

    2. Whole30

    The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

    With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

    During the month you are eliminating:

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    • sugar
    • alcohol
    • legumes
    • grains
    • dairy
    • soy

    Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

    At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

    Finding Out How Food Impacts You

    Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

    With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

    This diet will help you regain your love of food… in a healthy way!

    3. The Mediterranean Diet

    The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

    For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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    With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

    • Fruits & vegetables
    • Whole grains
    • Legumes & nuts
    • Replacing butter with olive oil
    • Using herbs and spices instead of salt
    • Eating fish and poultry at least twice a week
    • Moderate amounts of red wine

    Help Your Heart & Overall Health With A Mediterranean Diet

    Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

    With all these benefits, this is definitely a “fad diet” that’s worth the hype.

    4. The Alkaline Diet

    The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

    The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

    Pros & Cons With The Alkaline Diet

    The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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    People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

    One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

    Follow These Fads for Better Health and Wellness

    There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

    The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

    What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

    The Big Takeaway:

    Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

    Featured photo credit: Dan Gold via unsplash.com

    Reference

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