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Support Your Immune System Through A Healthy Gut

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Your digestive tract houses trillions of bacteria. 

Am I the only one who hears that and thinks that’s gross? Why do we often associate bacteria with something bad? 

Maybe it’s because of their connotation with illness, I don’t know. But, the bacteria that live in your gut (your digestive tract) are crucial to the health of your body…especially your immune system. 

Your immune system is primarily housed in your gut. In fact, those trillions of bacteria in your GI tract make up nearly 75% of your immune system

So then, maybe it goes without saying that a healthy gut is imperative for a healthy immune system. 

The Role Of Gut Health In The Immune System

When your gut is healthy…your immune system is healthy. 

But, what does health look like in a bunch of bacteria? Why do we need bacteria in our gut?

Exactly what is going on inside your GI tract to harm or enhance your immune system? 

Let’s find out…

1- Gut Bacteria Keep Your Immune System Balanced

Both your immune system and the microbiome in your gut demand balance. 

From birth (some say even while in utero), this microbiome within your gut is forming. The bacteria help to form the immune system, and your forming immune system shapes the balance of these bacteria. 

You might say they’ve developed a friendship from early on in your life, learning how to work together. 

In fact, they are such close buddies, that nearly 75% of your immune cells reside in your gut.

Like a good friend, the immune system fosters growth of the good bacteria in the gut microbiome. And, in return, the gut bacteria support the development of immune cells and help these cells respond correctly within the body.

But, the bacteria sit upon a balancing scale that is thought to be “even” at an 85/15 ratio of good to bad bacteria. And, when those scales are tipped in favor of bad bacteria, the friendship is marred and your immune system overreacts, causing an inflammatory response.

What can tip the scale? 

  • Processed and sugary foods
  • Stress
  • Lack of sleep
  • Poor dental hygiene
  • Antibiotics 

These can all harm this balance, with most of these things introducing harmful bacteria to tip that scale. 

2- Gut Bacteria Strengthen The Lining Of Your Digestive Tract

Your gut bacteria act as a wall…and it’s “huge.” 

These bacteria essentially provide a barrier between your body and everything that enters it that could potentially be harmful to you. 

This defense barrier keeps these potentially harmful substances from entering your bloodstream. 

And, believe it or not, you actually ingest harmful bacteria regularly. This world is not sterile. 

It’s not necessarily that you’re chowing down on a bacteria burger or anything, but think about it. 

What was rule number one in the initial battle against Covid…don’t touch your face! Why is this? Because germs are everywhere, and you touch these invisible germs and then touch your face or especially your mouth, and the germs become instant intruders. 

So, while a pandemic sounds overly alarming, the reality is that you can’t see germs or viruses, and you could unknowingly come in contact with a dangerous pathogen at any given time.

Thankfully, that’s where your built-in border wall comes into play.  

Your gut is lined with cells known as epithelial cells. Gut bacteria are responsible for triggering immune function within these cells. 

Another component of the barrier is the acidity of your gut. This chemical make-up is uninviting, and lethal, to invading pathogens. Your gut bacteria keep this environment nice and acidic…good for you, bad for invading pathogens. 

When your gut flora balance is tipped in favor of the bad bacteria, this overrun can compromise the lining of your gut allowing harmful toxins and bacteria to enter. (known as leaky gut)

Your immune system then kicks into overdrive in an effort to attack these harmful substances and this needed (but harmful when too much immune reaction occurs) response continues, causing inflammation in your body. 

3- Gut Bacteria Are Needed To Develop Innate Immune Cells

White blood cells are part of what is known as your innate immune system. 

These natural “killer” cells are responsible for keeping infections contained. It’s like they hold infected cells hostage, giving your T cells time to form an army to destroy these cells that have been invaded by pathogens. 

Studies in mice have shown that a healthy gut microbiome facilitates the growth of these innate or white blood cells in the immune system. 

Those without a healthy amount of good bacteria in their gut were limited in white cell population. And, some were even found to have innate white blood cells that were defective. 

4- Gut Bacteria Keep Pathogens At Bay

Your immune system works tirelessly, reacting to harmful bacteria that enter your body to destroy them, neutralize them, and learn about them to protect you in future encounters. 

This process is ongoing. It’s what keeps you healthy and returns you to health when you get sick. 

Your gut bacteria are essentially hungry little space hogs!

The good bacteria in your gut are taking up space and constantly feeding. 

When bad bacteria enter your body, if you have an appropriate balance of good bacteria in your gut (remember, earlier we noted this “balance” is an 85/15 ratio), the harmful bacteria that enter have no space and nothing to eat. Therefore, they can’t survive. 

5- Probiotic Gut Bacteria Stimulates Immune Responses

Your immune system actually has several ways that it fights off infection. One of those ways is by identifying normally healthy cells within the body that have become infected with a pathogen (germ, virus, harmful bacteria). 

When this invaded cell is detected, your immune system launches an attack using a special group of cells known as T cells. 

T cells identify infected cells, attack them, and destroy them. After they destroy an infected cell, they multiply, copying themselves to form an army to fight off the invading infection. 

Probiotic bacteria, the good bacteria in your gut help out your immune system by stimulating these T cells, helping in the fight against illness. 

How To Support Gut Health And Boost Your Immune System

Supporting the health of your gut and in turn your immune system, is done by ensuring your body has a wide variety of good gut bacteria and a good balance between both good and bad bacteria in this microbiome (not too many bad bacteria).  

So, how can you accomplish this? 

  • Sleep– Both quality and quantity matters when it comes to sleep.
  • Stay away from processed foods– Classic junk foods, boxed meals, processed sugars, white breads and pastas, sodas, too much red meat, fried fast foods, hydrogenated oils can all be toxic to your gut and thus your immune system. They disrupt the balance of bacteria in the gut and trigger an overreaction from your immune system that leads to inflammation.
  • Hydrate– Water, water, water!! You can include sparkling water as well. And, try infusing your water with lemon, mint, or cucumber for added health benefits.
  • Limit Stress– Find ways to relax and relieve stress such as self care practices like reading a book, practicing daily gratitude, deep breathing, getting some alone time, going for a walk, and incorporating meditation or prayer.
  • Exercise–  Move your body for at least 30 minutes a day 4-5 days a week.
  • Feed Your Body Well– Fill up on foods rich in vitamins and minerals like fresh fruits and veggies, whole grains, legumes, and lean meats.
  • Fermented Foods– Incorporate fermented foods and drinks into your diet, like sauerkraut, kimchi, miso, kefir, and kombucha. 

*Note: If you are unfamiliar with these foods, they are all rich in probiotics which are those good bacteria we’ve been mentioning throughout this article. They can both replenish dipped levels of good bacteria and provide diversity or variety to your gut microbiome.

  • Prebiotic Supplements- the good bacteria in your gut need to EAT. If you feed them the right foods, they thrive… if not they die. Prebiotics are food for healthy gut bacteria, so they can thrive!
  • Probiotic Supplements– Sometimes we’re just not able to get ample amounts of good bacteria in our diet alone. Probiotic supplements are an easy way to boost the health of your gut providing it with a variety of good bacteria which will both keep a good balance in your gut to aid your immune system and facilitate the growth of new good bacteria within your gut.

One of the biggest signs that your gut is not functioning at its peak is the regularity of your bowel movements. If you aren’t pooping well, your gut is not healthy.

Stanford researchers have just discovered an unusual nutrient that eliminates constipation by mid-morning… You simply add it to your breakfast coffee, tea, oatmeal or smoothie…

And fully empty your bowels effortlessly, naturally, and daily.

Plus it’s completely flavorless and mixes easily so you don’t even know it’s in there.

It’s NOT a laxative, enema or psyllium supplement. But it eliminates “stuck poop” quickly, without a change in your diet. Here’s how:

>> Add THIS to your coffee for perfect poops daily

References:


Poop out fat

A shocking study done on a remote island in Japan revealed that people who eat a specific, dairy based nutrient are able to poop out more fat…

Imagine, instead of having your food turn into stubborn rolls of tummy fat… it easily comes out in the bathroom.  It’s now possible…

A Florida based doctor is sharing this breakthrough with his patients. One woman, Sharon, used it to lose 48 pounds… at 71 years old! Here’s how it works:

==> Sharon lost 48 lbs. just by eating this dairy based nutrient. (no extra exercise or dieting)

Remember, keep an open mind, do your own homework and try new things to see what works best for YOU.

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HEALTH

Exploring the Role of the Health Belief Model in Preventative Health Behaviors

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Preventative health behaviors are essential for maintaining overall well-being and preventing the onset of various illnesses and diseases. One model that has been widely used to explain and promote these behaviors is the Health Belief Model (HBM). The HBM is a psychological model that was originally developed in the 1950s by social psychologists Hochbaum, Rosenstock, and Kegels. It aims to explain and predict health behaviors by taking into account individual beliefs and perceptions.

The HBM is based on the premise that individuals are more likely to take action to prevent or control a health issue if they believe that they are susceptible to the issue, that it is severe, that taking action will be beneficial, and that they are capable of taking the necessary steps. These four key elements are known as perceived susceptibility, perceived severity, perceived benefits, and perceived barriers, respectively.

Perceived susceptibility refers to an individual’s belief about their personal risk of developing a particular health issue. For example, someone who believes that they are at high risk of developing heart disease may be more likely to engage in preventative behaviors such as exercising regularly and eating a healthy diet.

Perceived severity is the individual’s belief about the seriousness of the health issue. If someone believes that the consequences of not taking action to prevent a particular health issue are severe, they may be more motivated to engage in preventative behaviors.

Perceived benefits refer to the individual’s belief that taking action to prevent or control the health issue will be effective in reducing the risk. If someone believes that exercising regularly and eating a healthy diet will help to lower their risk of developing heart disease, they may be more likely to engage in these behaviors.

Perceived barriers are the obstacles that may prevent an individual from taking action to prevent or control a health issue. These barriers may be financial, logistical, or psychological. For example, someone may be deterred from exercising regularly due to a lack of time or access to a gym.

The HBM has been applied to a wide range of preventative health behaviors, including cancer screenings, vaccinations, and healthy lifestyle choices. Research has shown that individuals who have higher levels of perceived susceptibility, severity, benefits, and lower levels of barriers are more likely to engage in preventative health behaviors.

Healthcare providers and public health professionals can use the HBM to design interventions and communication strategies that promote preventative health behaviors. By addressing and changing individuals’ beliefs and perceptions, these interventions can help to increase motivation and enable people to take action to protect their health.

In conclusion, the Health Belief Model is a valuable framework for understanding and promoting preventative health behaviors. By considering individuals’ beliefs and perceptions about their health, healthcare providers can design effective interventions that motivate and empower people to take control of their well-being. The HBM plays a crucial role in shaping public health strategies and encouraging individuals to adopt healthy lifestyles to prevent the onset of diseases and illnesses.

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HEALTH

How to Perform CPR Fast and Effectively

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(NaturalHealthyNews.com) – EVERYONE HAS SEEN THE tense moments in movies where someone collapses, and someone else dashes to the scene to begin cardiopulmonary resuscitation (CPR).

One crucial action, such as retrieving an automated external defibrillator (AED), can make the difference between life and death. This action is typically not given much emphasis.

Follow these life-saving steps immediately:

Step 1: Check the Scene

Check to see if the person is alright by tapping them and asking if there are any chemical spills or downed electrical lines.

Step 2: Check for Breathing

Proceed to the next step immediately if they are not breathing or are only sometimes gasping for air.

Step 3: Call 911 and Grab the AED

Tell anyone close to perform these actions so that you can start CPR. Gordon Tomaselli, M.D., a former president of the American Heart Association, advises skipping the AED and beginning compressions as soon as possible if you have to search for the device that shocks the heart back into rhythm.

Step 4: Start CPR

Use the AED first if it’s nearby: When an AED shock is administered within the first minute of a cardiac arrest, nine out of ten victims survive. Perform chest compressions until aid comes if an AED is not available.

Compressions can increase the chances of survival by two or three times if performed in the first few minutes after cardiac arrest.

How to Do Chest Compressions: Place the heel of one hand in the center of the chest, precisely at the nipple line, while kneeling next to the individual to perform chest compressions.

Put the other one on top of the initial one. Put your fingers together. Locked elbows, apply force quickly. Compress between 100 and 120 times per minute; this is the beat of “Stayin’ Alive.”

Each time, delve two inches deeper.

Step 5: Follow the AED’s Instructions

The AED’s audio instructions walk you through every stage of using it after you turn it on. All you have to do is listen and answer. The instructions will tell you how to position the electrode pads and whether you should click the button to shock someone.

They also recommend restarting CPR if a shock is ineffective.

Step 6: Continue CPR

Hands-only CPR is equally successful in the initial minutes following cardiac arrest in adults and teenagers as it is when combined with rescue breathing.

Continue until your breathing returns, assistance comes, or you cannot continue.

If you are faced with a situation where someone near you requires CPR, follow the step-by-step guide below to potentially save a life.

Copyright 2024. NaturalHealthyNews.com

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HEALTH

Your 4-Week Plan for Better Mental Wellness

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(NaturalHealthyNews.com) – Everything in your day to day and your life is impacted by your mental health. There are other options outside therapy, medication, and even meditation to maximize it.

You can do many little things to improve your mental health, remove obstacles in your path, and achieve your life goals.

Being happy with your mental health does not imply that you never experience terrible days. It means you can handle those days with more extraordinary fortitude and less effort.

And perhaps you can figure out how to prepare yourself for even fewer of them down the road.

This four-week strategy helps you do things differently, think outside the box, overcome obstacles, and feel joy and amazement. In essence, it improves your mental health.

Week 1: Take a Breather

Day 1: Pause for a Minute

Take a moment to ground yourself by noticing 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Day 2: Focus on Your Breath

Practice 4-7-8 breathing: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat a few times to relax.

Day 3: Let Your Mind Wander

Sit quietly without distractions, allowing your mind to relax and think positively, boosting creativity and mood.

Day 4: Embrace JOMO

Limit social media use and enjoy the joy of missing out (JOMO). Focus on what matters to you rather than online content.

Day 5: Get Some Rest

Prioritize sleep by setting a bedtime, keeping your room cool, and avoiding screens before bed.

Week 2: Ask a Question a Day

Day 1: What’s Going Well?

Focus on what’s working well to boost positivity and well-being.

Day 2: How Will This Decision Affect Me?

Consider the short-, medium-, and long-term consequences of your decisions to reduce anxiety.

Day 3: How Am I Feeling Right Now, Really?

Identify and understand your genuine emotions without labeling them as good or bad.

Day 4: What’s Possible Today?

Adapt to daily challenges by asking what’s achievable rather than striving for perfection.

Day 5: What Can I Let Go Of?

Identify and start letting go of negative self-talk or unhealthy relationships.

Week 3: Fuel Your Mood with Food

Day 1: Eat a Day’s Worth of Greens in One Meal

Incorporate two cups of leafy greens, such as spinach or kale, into your diet for mental and physical benefits.

Day 2: Sample the Rainbow

Eat various colorful fruits and vegetables to boost optimism and reduce stress.

Day 3: Dive Into Seafood

Include fatty fish like salmon for omega-3s and vitamin D, which support brain health.

Day 4: Shift Your Snacks

Choose nuts like almonds or walnuts to nourish your brain with essential nutrients.

Day 5: Add Friends

Share meals with friends to enhance mental wellness through social connections.

Week 4: Use These Mind Hacks

Day 1: Embrace Uncertainty

Accepting what you can’t control helps reduce stress and anxiety.

Day 2: Plan for Hurdles

Prepare for daily challenges to stay balanced and resilient.

Day 3: Change Your Language

Reframe negative emotions by noting them as feelings rather than defining yourself by them.

Day 4: Balance Your Negativity with Positivity

Counter negative thoughts with positive ones to improve mental well-being.

Day 5: Be Amazed

Experience awe through nature, art, or inspiring talks to boost creativity and mood.

Mental health impacts how we think, behave, and feel. It’s closely tied to physical health, and nearly everyone faces mental health challenges at some point.

This 30-day plan offers simple daily changes to help reduce stress and anxiety, enhancing mental well-being and resilience.

Copyright 2024. NaturalHealthyNews.com

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