As it gets colder out, we may end up spending more time in – with colds, flu symptoms and/or sniffling noses. Some of us expect this as the norm. But… We can incorporate preventive measures! Besides washing our hands, all the time, here are 6 immune-boosting foods that can help you stay well all winter long.
Who doesn’t love garlic!? It’s so flavorful! And, when you crush garlic, it produces a compound called allicin, which has strong anti-bacterial properties and boosts your immune response. Eat it shortly after you crush it for maximum beneﬁts.
Matcha contains exceptionally high levels of antioxidants to help your body ﬁght off disease-causing free radical compounds, boost the function of your immune cells, and decrease inﬂammation. So if you do get sick, matcha can help alleviate symptoms. Matcha also contains antimicrobial properties that can ﬁght off any invading pathogens (viruses and bacteria).
The billions of good bacteria in your body are a defense system. However, when we get sick the population of good bacteria decreases. So pathogenic bacteria now have space to invade, causing infection and inﬂammation. Eating probiotics restores this defense system. Examples: Yogurt, kimchi, keﬁr, sauerkraut, kombucha, and tempeh.
Cinnamon is a powerful spice rich in immune-boosting antioxidants. It also has anti-inﬂammatory properties!
Ginger is useful in relieving nausea and digestive issues, it contains potent anti-microbial properties, and a powerful compound known as gingerol, which has anti-inﬂammatory and antioxidant properties.
Acai berries, fresh, powder or frozen, contain an extremely high number of antioxidants and are one of the most effective free-radical ﬁghting foods on the planet. They’re also high in ﬁber.
If you love vegan food and drinks, then hot maca chocolate is for you. It is a unique and exciting vegan treat that you can pair your favorite vegan snacks to satisfy your cravings. It’s also a great substitute for your coffee; not only will it give you a gentle boost, but it has a wealth of health benefits.
sHealth Benefits of Maca
Mental and Physical Energy
Incorporating maca into your daily diet can help boost your energy levels and increase endurance and stamina. It is ideal for athletes performing energy-demanding activities. Maca has also been shown to expand and sharpen mental memory and activity, making it an excellent remedy for fatigue.
Remedy for Menstrual and Menopause Issues
Maca can be helpful in relieving various side effects of menstruation and menopause. It is effective especially in alleviating hot flashes and cramps.
Adding maca to your diet can do wonders for the health of your skin. Maca has anti-inflammatory properties effective in fighting acne or blemishes. Maca can also help reduce the sensitivity of your skin.
Improves Mood and Balances Hormones
Maca can provide effective relief for those suffering from mood swings, anxiety, depression, and other pre-menstrual symptoms. Hormone-balancing foods like maca can help regulate mood, sexual function, and emotions and prevent diseases.
Packed with Nutrients
Maca is rich in vitamins, minerals, amino acids, enzymes, and antioxidants. It contains glucosinates, which are powerful antioxidants usually found on cabbage, broccoli, and other cruciferous vegetables.
Knowing the multiple health benefits of maca, now you can enjoy it even more!
Here is the recipe for hot maca chocolate...
1 teaspoon of maca powder
1 teaspoon of cacao powder
1 mug cashew milk (milk of choice)
1 pinch cinnamon
What To Do
Heat the cashew milk and wait to simmer. Blend it with maca and cacao powder for few seconds. Then, pour the mixture into your mug. Sprinkle some cinnamon and cacao on top. Take a sip and enjoy its aroma and flavor.
With this simple recipe for hot maca chocolate, you can enjoy a delicious and healthy beverage. Start making maca part of your healthy diet and experience a more satisfying lifestyle.
Stay healthy! ☕
Imagine being able to rewire your brain’s functionality whenever you feel a burnout coming on. Meditation is not magic; it simply stems from your ability to practice mindfulness and switching your day off temporarily and hitting the refresh button. Most employees and leaders complain of stress and impending pressure to perform, and many workplaces have adopted meditation in their daily routine to beat the grind. Read on to see why!
Your brain’s ability to create newer and healthier neurons is facilitated by a few minutes of meditation daily. The brain’s center of memory, intelligence and learning are boosted and your ability to perform multiplies instantly!
The simple act of meditation strengthens the brain’s most used pathways and engages the least used ones too. Who wouldn’t want an instant upgrade? Check out this video to see more of what neuroscientists found out about the love story between meditation and the brain. A stronger brain means a stronger you!
Meditate Together to Stay Together:
Some studies show that meditating in the workplace increases employee engagement, satisfaction, and teamwork. Researchers have also observed increased creativity and improved problem-solving skills. Workplace bonds create loyalty and fraternity, and meditation sessions during work hours seem to foster that; a happy team ensures employee retention and a healthier social environment. Win-win for all!
Hocus, Pocus, Focus!
You have several post-its with “to-do” lists pinned on your desk, a file staring right at you, and 10 tabs open in your head – crazy, isn’t it? Stress and anxiety tax our ability to focus and lower energy levels. Meditation helps employees in controlling their response to stress by volumizing the brain’s cortex which assigns attentional resources – meaning you’re going to be better at ignoring stressful thoughts and attending better to your work!
Various workplaces are investing in their employees’ mental health. Some have hired performance coaches, introduced “personal days” off, and even renovated their architecture. Since we care, we won’t leave you hanging, check out this article to quickly meditate at your desk and have a productive day!
Jennifer Castro is a Health Educator & Patient Advocate who specializes in Women's Health & Vestibular Disorders. Coach Jenny is working towards becoming Board Certified while working as an Instructional Team Member for the College of Health Solutions at ASU. She also works as an Insurance Broker providing insurance solutions for small business & office settings, employee benefits and workplace wellness options