Deborah Blum | Blum Counseling Group
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As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong. […]
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.
With this in mind, here are some of the absolute best foods you can eat to help support your immune system:
Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.
Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.
Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.
Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?
Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.
Some popular citrus fruits high in vitamin C include:
Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.
We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.
While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.
SOURCES:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
Gestational diabetes is a short-term condition that occurs during pregnancy. According to the Centers for Disease Control and Prevention, gestational diabetes affects roughly 2% to 10% of pregnancies in the United States. Women with gestational diabetes have higher-than-normal blood sugar levels during pregnancy. There are pregnancy complications associated with gestational diabetes. One of the most […]
Gestational diabetes is a short-term condition that occurs during pregnancy. According to the Centers for Disease Control and Prevention, gestational diabetes affects roughly 2% to 10% of pregnancies in the United States. Women with gestational diabetes have higher-than-normal blood sugar levels during pregnancy.
There are pregnancy complications associated with gestational diabetes. One of the most serious is called preeclampsia, which can cause high blood pressure and can be fatal of not treated in time.
Gestational diabetes is also associated with a condition called macrosomia, where a baby can grow too large. Macrosomia is associated with a higher risk for an emergency C-section delivery.
And finally, gestational diabetes can also lead to your baby having low blood glucose at birth. If gestational diabetes has been poorly controlled, your baby is even at increased risk for stillbirth.
While the exact causes aren’t fully understood, there are things women can do to lower the possibility of developing the condition. But before I get to that, let’s look at some of the common risk factors for developing gestational diabetes:
The best way to prevent and manage gestational diabetes is through diet and exercise. Kind of a one-two punch at controlling blood sugar levels.
Some exercises that are sage to perform during pregnancy include:
You’ll also want to pay close attention to your carbohydrate intake.
What foods should you eat and avoid during pregnancy? Here are some general guidelines:
Proteins such as lean meats and fish, eggs or egg whites, dairy and lentils and other legumes.
Fresh organic produce is best but frozen veggies are another good option. Be sure to limit the amount of sugary fruits you eat. Low glycemic fruits such as grapefruit, cantaloupe and berries are best.
But perhaps the biggest dietary advice is what NOT to eat while pregnant. It’s very important that you stay away from ALL processed foods including fast foods and really anything that comes in packaging. Many foods you would never guess, including salad dressings, soups and many flavored yogurts, have a LOT of hidden sugars in them. So it’s best to stick with whole foods and make your own meals as much as possible.
If you have been diagnosed with gestational diabetes, ask your OBGYN to connect you with a certified nutritionist who can work with you to develop a personalized meal plan that will keep you and baby healthy.
SOURCES:
https://www.healthline.com/health/pregnancy/preventing-gestational-diabetes
https://www.medicalnewstoday.com/articles/325156
https://www.healthline.com/health/pregnancy/gestational-diabetes-food-list