Arm Yourself Against Illness

‘Tis the season – the flu season is being heralded all around us. Are you prepared? And how can you arm yourself against illness, be it flu or cold or other form?

Though there’s no guaranteed way to avoid getting sick, supporting your immune system is what I consider the best way (even ahead of vaccines). Here are 7 ways to arm your immune system:

Decrease Stress

Prioritize taking time daily to enjoy relaxing activities such as meditation or listening to music, which reduce physical perception of stress. When experiencing stress, your body releases hormones that can tax your immune system and raise your susceptibility.

Get Out In The Sun

The sun does more for you than raise your Vitamin D levels – it improves your circadian rhythm and lifts your spirits. So get outside, even in the cold. If getting sufficient levels of UVA rays from the sun is difficult in the winter where you live, explore getting a Vitamin D lamp or lightbox. These simulate noontime sunshine and can provide an alternate source of “sunshine.”

Exercise (Or Move) Regularly

Getting 30 minutes of physical activity daily will increase your blood circulation and can help strengthen your immune system. Movement helps antibodies and white blood cells move around the body faster so they may detect invaders sooner. Walking outside combines sun and exercise – win!

Eat Purposefully

No single food will fend off a cold or flu but certain nutrients can help protect your body from bacteria, viruses and other germs. Consider these foods:

  • Garlic and ginger – antiviral and antibiotic
  • Wild-caught salmon & cold-water fish – Omega3
  • Pumpkin seeds, grass-fed meat – Zinc
  • Brazil nuts, broccoli, sardines – Selenium
  • Bell peppers, Brussels sprouts, kale, citrus (fruit not juice) – Vitamin C
  • Reduce sugar which depresses the immune system for hours after consumption

Boost Vitamin D Levels

Vitamin D is crucial for healthy immune function and maintaining a positive mood in the winter. Therefore, have your blood vitamin D level tested and supplement it if your level is below 30 nanograms per milliliter.

Drink More Water

Hydration is key to whole-body health. Every system in your body needs adequate water to function properly. It’s not just liquids your body needs – water or herbal teas provide hydration.

Prioritize Restful Sleep

Clinical study has demonstrated that several days of partial sleep deprivation has significant detrimental effects on immune function. Adults should try to get 7-9 hours of sleep per night, while those with a compromised immune system should get even more.

You can’t expect your immune system to function well if you don’t support it with the right building blocks. A vaccination won’t cover you if you are skimping in the other areas. Rather, it will initially depress your immune system.

So take a cue from the airline safety briefing and put your oxygen mask on first.

Kelly Lutman Pursue Wellness

Natural Remedies for Allergy Relief

Natural Remedies for Allergy Relief

Struggling with Allergies is real! You may have more trouble in the spring, but many find that allergies persist throughout the year, especially in the humid south. Those symptoms are signs of your immune system being both weak and overburdened. Your body isn’t trying to make your life miserable but is seeking to keep you safe. But it needs your help! I’m here to offer you some great natural remedies for allergy relief!

One of the first steps you could take is to eliminate dairy from your diet and observe how your body responds. For many people, dairy promotes excess mucus formation and congestion and is a common food sensitivity that can cause inflammation.

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Food Journal Benefits

Food Journal Benefits

Jotting down everything you eat throughout the day can unlock so many clues as to what foods work best for you, and what foods may have a negative effect that you haven’t noticed until now. I want to talk with you about food journal benefits and what you can discover by recording what you eat!

It can be as simple as carrying a small notebook with you, or even as quick as downloading a Food Journal app on your phone to keep track.  There are many great ones to choose from if you search for “food journaling” in your phone’s app store.

Here’s what you’ll discover about yourself when you start keeping a food journal.

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Eco-Friendly Cleaning Products

Eco-Friendly Cleaning Products

Are you in full spring-cleaning mode, yet?  Tidying up your home and cleaning its surfaces can breathe such a breath of fresh air into your life.  Provided your cleaning products are not adding more toxins in the process. I’d like you to try some eco-friendly cleaning products to shine up your home.

The majority of the household cleaners we see in the store and advertised in media contain chemicals that can make it hard for us to breathe, cause our eyes to water, or even lead to health concerns we certainly want to bypass.  These damaging chemicals are found in everything from your fabric softener that gets clothes feeling snuggly to your soap-scum remover, and everything in between.

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Make Time for Me

Make Time for Me

Do you ever feel like you’re giving too much of yourself? What about making time for doing more of what you love? What about Making Time for Me!?

With the coming of spring, there’s no better time to do some spring cleaning in your personal life to get back more of what you put out there.

I have often used the illustration of putting on your oxygen mask. If you have flown recently and heard the safety briefing, you know they recommend the adult putting on the mask before helping a child. You have to fill yourself up to have a supply from which to pour out.

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Healthy Grocery Shopping Tips

Healthy Grocery Shopping Tips

Have you despaired of finding “healthy” foods at your local grocery store? We don’t all live near health food stores, but you can still find foods that will nourish your body, and often at lower prices than those stores. Let’s talk about some healthy grocery shopping tips to make your trip to the store easier.

With a little practice, you can learn to navigate your local grocery store to find foods that will fuel your body and fit your lifestyle. Here is how you start….

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Causes of Hair Loss

Hormonal Hair Loss

Our hair is an integral part of our style, personality, and sense of attractiveness. It is one of the first things we notice about someone when they enter a room. But thinning hair, bald spots and hair loss can undermine our self-confidence and cause great frustration.

How many products have you used to remedy the situation? The root cause can be elusive. These can involve unique hormonal imbalances, nutritional deficiencies, and environmental factors. Hormones are generally a prime suspect, so let’s explore them.

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How to drink more water.

How To Drink More Water

How can you drink more water? It’s easy. I’m fairly confident that you are not reading this in a desert where you have limited access to water. Even US desert cities have reliable water supplies.

Your body is made up of approximately 75% water, which is why it is important to stay hydrated throughout the day. I notice that more and more people order water when they eat out, but that isn’t an ideal time to consume a lot of liquid. Drinking more than a cup of water or other liquid with a meal can impair digestion and nutrient absorption by diluting stomach acid.

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how to incorporate wellness into your day

How to Incorporate Wellness into Your Day

I think you would agree that daily workouts can be quite difficult to fit into a busy schedule. Have you thrown up your hands and abandoned this goal altogether?  The all-or-nothing mindset so common when considering exercise and other practices that benefit your body is harming your health. Let’s talk about how we can put that mindset to rest and how to incorporate wellness into your day.

Let’s start with the definition. A workout doesn’t have to mean an hour and a half of sweating at the gym.  Whew! There are ways to sprinkle wellness into your everyday life, and even into your workday.

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How to have a stress free holiday

How to have a stress free holiday

The holiday season brings a great deal of joy and warmth.  There’s something extra special about this time of year — but it doesn’t come without challenges.  A great deal of added stress is seemingly dumped on our plates, and we find it hard to catch our breath.  The pressure of finding gifts, rushing around attending added events, hosting people at your home, visiting relatives you miss during the year and even having to deal with those that aren’t always a joy to be around. Maybe this is the time to talk about how to have a stress free holiday season?

This season really can be enjoyable and heart-warming, even with the stress involved.  Walking into this time of year with a great mindset and some helpful reminders gets me through every year… and I’d love to share my tips on how I do this with you.

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