Supporting your Immune System from the Inside Out

Guest author: Joanna Silverman

As a mother, I am well aware of the fear and concern surrounding the H1N1 flu. Everyday the news media is covering some new aspect of this flu. As a health counselor, I have been surprised by the prevention tips that have been presented. Much of the recommendations have had to do with tips on how you can externally prevent catching the flu: washing hands and covering mouths when coughing or sneezing. I work hard with my clients and my own family on building a healthy immune system through diet and lifestyle. In all of the media/board of health recommendations there is little-to-no mention on how we can support immunity from an internal perspective. It was discovered years ago that coming in contact with a germ does not necessarily mean that an individual will be inflicted with illness. Developing an illness, or the severity of an illness, depends on the strength of an individual's immune system. If the strength of an immune system is an indicator for catching the flu and the level of complications surrounding the flu, why are we not focusing on ways we can strengthen our immune system?

Am I concerned that my daughter will get the H1N1 flu? I am, but I sincerely believe that I have control on how it will impact her. The most important thing we can do for our family is to support their immune system, so the body will be strong and ready.

Building Your Family's Immunity
A strong immune system requires three important ingredients:
· Exercise
· Adequate Rest
· A Healthy Diet

Exercise
The Lymphatic system is an important part of immunity. It contains liquid, called lymph, which carries necessary defense cells which attack bacteria around the body. Lymph differs from blood because it requires exercise or movement to circulate through the body. Making sure your family participates in at least 20-30 minutes of physical activity a day will ensure that the lymphatic system is actively moving through the body. Another way to support the lymphatic system, especially when fighting a cold or flu, is by massaging your the neck area all the way down to the toes with an oil (sesame/olive) or lotion.

Adequate Rest
Often times an illnesses during cold and flu season correlates with being run down. Getting adequate sleep allows the body to store energy and high quality nutrients that will be drawn on to fight off illnesses. When we are sleeping, the body is renewing and cleansing. The most ideal time for school children to go to bed is around the eight o’clock hour so they are able to get a full 10 hours of sleep a night. Adults need at least 7-8 hours of sleep a night.

A Healthy Diet
It is vital to support the immune system with a healthy diet. Our bodies run off the food we put into it. An ideal diet will look different for each child depending on food allergies/sensitivities; however the strongest immunity boosting diets contain only whole, unprocessed foods. There are foods that support immunity, and there are foods that suppress immunity. For example, processed sugar has a direct impact on your child’s immune system. Eight tablespoons of sugar, which is equivalent to about 2 cans of soda, will lessen your child’s immunity by 50% for about 5 hours. Immunity suppressing foods contain sugar, high levels of salt, caffeine, hydrogenated oil, and additives. Immunity supporting foods contain, whole grains, natural sugars (maple syrup, honey), fresh vegetables/fruits, natural sources of protein ( fish, eggs, beans, poultry, meat), and essential fats (fish oil, olive oil, flax seed oil).

mommymuscle® 8 week challenge

As women influenced by each other, society, and Hollywood, we often live with poor body image and low self esteem. Add into that mix raging hormones, weight gain, and physical de-conditioning that all take place during the child bearing years, and many of us can't stand to look in the mirror. We sometimes believe that pregnancy has ruined our bodies. We tell ourselves that we will never be the same, and judge ourselves by the size of the clothes we are now wearing, as well as the ones we can't wear.

For almost a decade, many moms can stay in this place of distrust and disappointment in their bodies, feeling like a failure and wondering why they can't seem to "get it together" like some women they know.

The mommymuscle® 8 week challenge presents the opportunity for moms to witness MEASURABLE changes in their bodies. Your strength, balance, flexibility, and aerobic conditioning will all improve with dedicated participation in this challenge!

HOW IT WORKS

The mommymuscle® 8 week challenge begins January 18, 2009. During the first two weeks of January, you will make an appointment with me before a StrollerFit® class to take a fitness assessment in the areas of cardiovascular conditioning, core strength, agility, muscular strength, and flexibility. During StrollerFit® classes, we will progress through a series of exercises specifically designed to improve your performance in each of these areas. It is recommended that you come to class at least twice (and preferably three times) per week. However, if that does not work with your schedule, I will have homework cards!

THE INVESTMENT IN YOUR HEALTH

What all participants receive:
* fitness assessment at the beginning and end of the 8 week period.
* a series of progressive exercises specifically designed to improve cardiovascular conditioning, core strength, agility, muscular strength, and flexibility.
* "homework cards" to supplement your class attendance
* motivational emails
* your own mommymuscle® bar with resistance band (retails at $53)

The Cost:

Current members: $59

Returning members: $149 (includes UNLIMITED StrollerFit® classes during the 8 week period)

New members: $199 (includes mommymuscle® balls, 2 resistance bands, water bottle, heavy duty nylon bag, and 8 weeks of UNLIMITED StrollerFit® classes during the 8 week period)

Together in Motion

Together in Motion is an awesome play space for crawlers and toddlers! It's a very simple space with tons of climbing structures and balls. It is the perfect place to take a little someone who is just learning to walk because the whole place is padded and very safe. I particularly enjoy taking Luke to the Toddler Time on Tuesday mornings from 9:30-1. This time worked well for us when Luke was taking a morning nap, and it works great for us now. They also offer private group slots on Wednesday mornings...if you can get a group of 8 moms together, you can have the space to yourselves for an hour. That's what the StrollerFriends group is going to do on Wednesday, December 2. For more information, click here.

Pictures of Luke enjoying his first birthday at Together in Motion:

What do I do with this child all day?

Diaper changes? Feedings? Baths? Piece of cake. Trying to figure out what the heck you do with your child all day is, in my opinion, the number one source of stress for a stay-at-home mom. I hope to alleviate some of that anxiety by offering five StrollerFit classes a week, as well as some reviews of the places I've taken my son to in the past fifteen months.

Restoring your Yoga?

Just had to share a quick story...

I used to love practicing yoga, but I've only done it a handful of times since my son was born. I have, however, taken or taught Restore the Core classes for six months. The other weekend, I had a chance to go to a power yoga class, and was so worried that I wouldn't be able to do any of the poses anymore. Well, not only did I complete every pose with ease, for the first time in my life, I was able to do a perfect Crow...effortlessly! (This pose relies on strong core muscles for balance) I knew Restore the Core was effective, but I didn't understand how effective until I was able to do this: