Our immune systems are the basis of our health, which of course plays a big role when it comes to our overall wellness and happiness. The immune system’s complex network of organs, cells, and molecules protects us from anything foreign and potentially harmful, such as viruses, bacteria, cancer cells, toxic chemicals, and more.

Through a process called the immune response, this system attacks invading organisms and substances as they enter the body and work to inflict disease. Especially important are the white blood cells produced and stored in the spleen, bone marrow, and other sites. They circulate through the body and spring into action to destroy potentially harmful foreign invaders — and then remember those invaders so they can guard against them in the future.

Your immune system likely needs to be boosted and you are the only one who can do it. Things like stress, foods high in saturated fat, alcohol, and skipping exercise can all weaken this key part of the body that helps fight off infection and keep you healthy.

Be Proactive When It Comes to Cold and Flu Prevention.
Whether or not you find yourself under the weather has a lot to do with the actions you take to keep from getting sick. To be more proactive about warding off viruses:

Get a flu shot! The flu vaccine has been proven to reduce the risk of flu, potentially make symptoms milder if you do get sick, and reduce the risk of a hospital trip for the flu, according to the CDC. The vaccine is also important for individuals who may be more vulnerable to getting sick — or may have a tougher time recovering from a cold or flu, like women who are pregnant, older adults, and individuals with certain chronic health problems.

Wash your hands: Stop germs in their tracks. Remember: wet, lather, scrub, rinse, and dry. Practice it frequently throughout the day to prevent the spread of diarrhea and respiratory disease, too.

Take Vitamin D: Vitamin D is known to play an important role in keeping your immune system operating at its best. Our bodies make the vitamin naturally when the skin is exposed to sunlight. But if you’re not getting a lot of time outside (due to winter weather or other reasons), research suggests that taking vitamin D supplements can help to lower your chance of catching a cold or the flu.

Get a Good Night’s Sleep Every Night.
In a holiday swirl? Pulling an all-nighter won’t help. You need seven to nine hours of sleep. Period. (That’s according to guidelines from the National Sleep Foundation.) A growing body of research shows that not getting enough sleep has an immediate (and long-term) effect on how well the cells in your immune system actually function. That means not getting enough sleep could make you more likely to get sick. Here are a few tips to sleep better tonight:

Make sure your room is as dark as it can be. Get light-blocking curtains for your windows and cover digital clocks that may give off extra light.

Sleep in a cool room. The National Sleep Foundation recommends setting your thermostat for between 60 and 67 degrees Fahrenheit.

Turn in and wake up at the same times each day. A routine sleep schedule makes it easier for your body to accomplish important nighttime functions and improves sleep quality.

Turn off all electronics at least an hour before bed. The light that comes from devices like phones, laptops, and TVs actually sends signals to the brain to stop releasing melatonin (the hormone that makes you feel sleepy) when it otherwise naturally would.

Make Healthy, Nutritious Food and Drink Choices.
Making healthy, nutritious food choices can give your immune system a big boost. And conversely, making unhealthy food choices can hamper immune function. Here are a few superfoods with extra immune-boosting potential:

Garlic. This pungent bulb is an immune system powerhouse. Garlic can boost the number of virus-fighting T-cells in your bloodstream, help mediate your body’s response to stress, and more.

Whole grains Quinoa, oats, and other whole grains are high in complex carbohydrates, which provide fiber. As fiber breaks down, its by-products support healthy gut micro­organisms that defend against viruses, fungi, and parasites. A study published in the March 2017 issue of the American Journal of Clinical Nutrition found that adults who consumed diets rich in whole grains had improved immune function compared with adults who consumed diets with more refined grains.

Yogurt. Opt for yogurt with live cultures, such as bifidobacteria and lactobacilli, which have been shown to help the healthy bacteria in our intestines flourish, according to a review article published in March 2013 in Critical Reviews in Food Science and Nutrition. This “gut flora” benefits us by zapping disease-causing organisms, optimizing digestion, and manufacturing certain vitamins to protect against diarrhea, asthma, and inflam­matory bowel disease.

Make Time for Exercise.
Regular exercise helps keep our immune system running by supporting overall health and wellness. And newer research suggests that exercise also boosts immune function specifically by improving circulation, relieving stress, promoting “good” bacteria in the gut, and more, according to a review article published in the February 2016 issue of the journal Immunology and Cell Biology.

That doesn’t mean you have to run marathons every day in December to stay well (in fact, that same Immunology & Cell Biology review concludes that too much intense exercise can actually be harmful to our immune systems). Aim for just more than 20 minutes of some physical activity every day to clock 150 minutes each week (the amount recommended by the American Heart Association and other health organizations for optimal health).

Enjoy Family and Friends.
Over the past decade, several scientific studies have been done on how supportive family relationships and social interactions lower stress, make us happy and also boost our immune system. Conversely, loneliness and negative social interactions have been shown to increase stress and hurt our health, according to a review published in the January 2016 issue of the Proceedings of the National Academy of Sciences. Make it a point to spread good cheer during this holiday season and make time for the people in your life — and the positive results will return to you in health spades.

Source: everydayhealth.com

Dates are basically tropical fruit that is grown on date palm trees. It’s scientifically known as Phoenix Dactylifera and is one of the healthiest fruits around the world. Coming under the dry fruit category, dates are highly nutritious and extremely tasty. Dates also play an important role in the cultural heritage of many Middle East nations.

Pregnant women who eat dates regularly have a higher chance of delivering by natural labour. In our modern times, the frequency of natural labour is going down by a great margin. The complications that arise out of cesarean deliveries are troubling a lot of young mothers in our generation. Eating dates at the later stages of pregnancy can help in making the entire process of delivery much smoother.

There are results from studies that show that using dates as a part of the regular diet of a pregnant woman can help in reducing the pressure that is applied while trying to deliver the baby. The study also showed that when women who had consumed at least 70 -76 grams of dates during the later stages of pregnancy had to spend around 4 lesser hours during labour compared to women who did not eat dates.

These effects appear due to the unique compounds present in dates that have the ability to reduce the need for oxytocin during pregnancy. These compounds successfully mimic the effects of oxytocin by binding to the receptors and bring around a chance to have healthy contractions during labour. Dates also have a high concentration of tannins which also helps in facilitating contractions during labour. The nutritional value of dates will also help during labour as the mother will have enough natural sugars that can provide energy during pregnancy.

Source: medlife.com

Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.

It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.

The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.

While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs the best way to take supplement Vitamin C is first thing in the morning, 30-45 minutes before a meal.

Boosts immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.

First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.

Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.

Studies have also shown that taking vitamin C may shorten wound healing time.

What’s more, low vitamin C levels have been linked to poor health outcomes.
For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time.

May reduce your risk of chronic disease.
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses.

Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.

When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.

Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation,

Source: healthline.com

Sorghum is a non-wheat grain that offers a dietary option to people with celiac disease, may help control diabetes, and improve digestive health, among other benefits.

Sorghum Nutrition Facts.
According to the USDA, sorghum is a powerhouse of nutrients. When included in the diet, it can provide nearly half of the daily required protein, a significant amount of dietary fiber, and B-vitamins vitamins like niacin, riboflavin, and thiamin, as well as high levels of magnesium, iron, copper, calcium, phosphorus, and potassium.

Health Benefits of Sorghum are;
The health benefits of sorghum in relation to our digestive process are many. Let’s discuss the benefits in detail below.

May Improve Digestive Health.
Sorghum is one of the best foods out there for dietary fiber. A cup of sorghum grains contains almost 13 grams of dietary fiber, meaning that your digestive tract can keep your food moving along smoothly, preventing cramping, bloating, constipation, stomach aches, excess gas, and diarrhea. Furthermore, meeting or exceeding the recommended daily amounts of fiber intake can help to scrape off dangerous cholesterol (LDL) within the body, which can help to improve heart health and protect the body from conditions like atherosclerosis, heart attack, and stroke.

Complex Carbohydrates May Help Manage Diabetes.
Excessive sugary, fiber-less, carbohydrates break down into simple sugars and wreak havoc on glucose levels in the body, which may lead to the development of diabetes, or causing chaos for people who already suffer from this disease. However, the complex carbohydrate, tannin-rich bran of sorghum has enzymes that inhibit the absorption of starch by the body, which can help to regulate insulin and glucose levels in the body. Thus, diabetics won’t suffer as many plunges and spikes in their glucose levels. For those who are diabetes-free, consuming moderate portions of whole grains as part of a healthy diet may prevent the disease altogether!

Gluten-Free Grain Option.
Celiac disease is a severe allergy to gluten, primarily found in wheat-based products. Gluten is found in thousands of everyday food items, which can make it very difficult to find appropriate food options for those suffering from this gastrointestinal disease. Fortunately, the journal Clinical Nutrition has covered collaborative research, which highlights that alternative grains and grasses – such as sorghum – can be eaten safely by those suffering from this increasingly common condition. Choosing gluten-free grains can help this population eat a meal without side effects such as painful inflammation, nausea, and gastrointestinal damage.

May Improve Bone Health.
Magnesium is found in high quantities in sorghum. Adequate amounts of magnesium can help calcium levels to be properly maintained, as magnesium increases calcium absorption in the body. These two minerals are also integral to the development of bone tissue and speed up the healing of damaged or aging bones. This can help prevent conditions like osteoporosis and arthritis, keeping you active and healthy into your old age.

May Increase Circulation.
As per the research published in the journal Science of The Total Environment, sorghum contains minerals like copper, iron, zinc, magnesium, and calcium. The presence of copper can help increase the absorption of iron into the body. This means a decreased likelihood of developing anemia, which is another name for iron deficiency. With adequate amounts of iron and copper in the system, red blood cell development can be increased, thereby may boost blood circulation, stimulating cellular growth and repair, and boosting the energy levels in the body.

Contains Energy Boosting Nutrients.
As per the research carried out by the Department of Nutritional Sciences, the University of California and published in the journal Nutrient Research sorghum contains niacin. Niacin, also known as vitamin B3 is a key component in transforming food into usable energy and fuel for the body by breaking down and metabolizing nutrients into energy. Given its beneficial vitamin content, it can be a boon as part of any well-balanced diet!

Word of Caution: There are no known concerns against adding sorghum to your diet. As it is part of the grass family, there is the possibility of some people being allergic to it, but the cases are very rare. Furthermore, with the high content of certain minerals and vitamins, the only real danger is getting too much of a good thing, so eat sorghum in moderation and enjoy all of the wonderful health benefits!

Source: organicfacts.net