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5 Ways to Protect Yourself From the Flu and COVID-19 This Fall and Winter

As we move into fall, many people are asking, “What is going to happen when COVID-19 meets influenza and the common cold? What can I do to protect myself?”  Beginning this fall we will have to deal with a flu season wrapped in a global pandemic. Many experts are expecting it to be the “perfect storm.” 

One thing we know for sure is that COVID-19 is deadly, and it does not seem to be seasonal. Remember in March when many people believed it would “die off” in the summer when actually it surged?

We can only expect that COVID-19 will complicate our upcoming flu season.

But, there are very tangible steps you can take to protect yourself.  We’ve got you covered!

This is exactly why Dr. Blum created Immune System Strong — an 8-week LIVE online course designed to fortify your immune system to fight viruses, like COVID-19, influenza and the common cold as we move into flu season Learn more here

5 Ways to Protect Yourself From the Flu and COVID-19 This Fall and Winter

The basics: As we move indoors it will be important to wear a mask in public places at all times, and wash your hands throughout the day. COVID, influenza and the common cold are all spread person to person through respiratory droplets — talking, coughing, sneezing — from contaminated surfaces and by direct touch. So come winter, you will be protecting yourself, and others, from not only COVID, but also influenza, pneumonia and the common cold. 

Make sure your immune system is functioning at its absolute best. Since over 75% of your immune system lives in your digestive tract, your gut plays a key role in your body’s ability to defend itself against infection. It is imperative that your gut is in top working order. Signs your gut needs attention: gas, bloating, constipation, diarrhea, heartburn, food intolerances, undigested food in your stool, feeling tired or lethargic. If you get sick a lot, this is an absolute must-do. 

Eat an immune-boosting diet. Food is medicine, or food can be poison. Minimize immune-suppressing foods, such as sugar, processed foods, refined carbs, fried foods, vegetable oils, artificial anything and alcohol. 

Maximize vegetables, fruit, olive oil, whole grains, nuts, seeds, fermented foods and healthy fats, like avocado and wild caught salmon.

Detoxify your body and your environment. We live in a world filled with toxins that can harm the immune system (and even trigger autoimmune disease). These include pesticides/herbicides, hormones and plastics in food and water, solvents and mold in our homes and heavy metals in the fish we eat and water we drink. Others can come from cosmetics and products we use at home. 

Consider supplementation. There are targeted supplements that will support your immune system and make your body less hospitable to viruses. These include Vitamins A, C, and D3, Zinc, N-Acetylcysteine, mushroom extracts, and herbs, such as elderberry, astragalus, and echinacea. Not all of these are appropriate for everyone. If you have an autoimmune disease, the mushrooms and herbs may not be right for you. 

If you’re as concerned as I am about shoring up your immune system to protect yourself from infections like COVID-19, influenza and the common cold as we begin to move indoors, consider joining Dr. Blum and me for our new course — Immune System Strong. Four LIVE classes with Dr. Blum, 8 coaching calls with me, you’ll learn exactly what you need to do to fortify your immune system. We begin soon! Learn More

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

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The #1 Thing You Can Do For Your Immune System Starting Today

So, let’s be real … with COVID still sweeping through communities, you might be wondering what you can do to protect yourself as we move into the flu and cold season. Yes, very soon, we will be moving indoors with closed windows and that begs the question, “How will I keep myself safe?”

With over 70% of your immune system living in your digestive tract (yes, that’s true!), it makes sense that the food you eat is the first stop in empowering your immune system to fight infections and keep you healthy. 

There are foods that are particularly good at boosting immunity, but the reality is the first order of business is to use “food as medicine” to reduce inflammation. Often when I talk with people about “reducing inflammation” their eyes glass over. It’s not easy to grasp.

Inflammation. When it’s on the outside, like arthritis, we can see it.  When it’s on the inside we can’t see it. And often we can’t even feel it. (Although I’ve heard so many times, “I didn’t realize I wasn’t supposed to feel that way.”) But if you get sick often, if you’ve taken lots of antibiotics in your life, if you’ve had stress or trauma, or if you eat inflammatory foods (like sugar) or the Modern American Diet, you’ve likely experienced inflammation. In fact, you’re likely inflamed right now.

Inflammation is when your immune system or other cells in your body release irritating chemicals that cause irritation on the inside.  Remember this is a normal process because this is how your body fights infections or an injury, and the inflammation resolves once the infection or injury is over.  

However, if high levels of these inflammatory chemicals are released continuously (which can happen if you are eating a lot of SUGAR), the normal functioning of your cells can be interrupted, and healthy tissue gets damaged, including your immune system. This is not so good-especially since more and more studies link inflammation in the body to many serious illnesses and conditions.

To make sure your immune system is in tip top shape, which will protect you from foreign invaders like COVID-19, influenza and the common cold, it’s important to avoid processed foods and eat an anti-inflammatory, antioxidant-rich diet, full of vegetables, fruits, cultured foods, healthy fats, planted-based proteins and minimal animal protein.  

If there’s only one diet change you choose to make it’s this: 

GET RID OF SUGAR TO REDUCE INFLAMMATION!

Sugar is inflammatory and suppresses your immune system. Sugar stimulates your immune cells to actively release inflammatory molecules that travel throughout your body causing damage and irritation. 

Avoid high glycemic foods like soda, white flour and processed sugar. When it comes to sugar, you always want to choose low-glycemic vs. high-glycemic foods. The glycemic index determines how quickly a particular food raises your blood sugar level. High blood sugar causes inflammation and damages your immune system, and puts you at risk for diabetes, high blood pressure, and cardiovascular disease. Any food processed with white sugar or white flour is high-glycemic and should be eliminated. That means bagels, breads, breakfast cereals, cakes, cookies, crackers, candy, and soda.

Avoid an over-focus on carbohydrates as the main source of calories for the day. Make your plate for lunch and dinner half vegetables — that’s a great start. Natural, unprocessed foods, like fruits, vegetables, legumes and whole grains provide health-promoting vitamins, minerals, fiber, and phytochemicals — all good for your immune system. Use rice and other grains like condiments.

Read the labels of everything that comes in a package. Food manufacturers are sneaky. They often add sugar (and a lot of sugar) to foods that need very little sugar. Yeah, I know our panels are in grams. Definitely annoying, but here’s what you need to know: We recommend keeping your added sugars at about 24 grams. And, 4 grams of sugar = 1 teaspoon. So, if that granola bar you love has 24 grams of sugar — that’s six teaspoons (and your allotment for the day).

Here are some substitution suggestions for common high glycemic foods: 

Do you like soda, fruit juice, sweetened drinks? Drink filtered water, herbal teas, mineral water, fruit-infused water.

Do you consume products with corn syrup, cane sugar, or any other added sugar (check your condiments!)? Try paleo ketchup, mustard, fancy vinegars, and herbs and spices, such as basil, cinnamon, cumin, dill, garlic, ginger, rosemary, tarragon, thyme, turmeric.

Do you eat dried fruit, frozen yogurt, ice cream, sorbet, cookies, candy or other sweets? Try coconut milk yogurt with your own fruit, dark chocolate covered almonds and carob.

Do you typically eat pretzels, potato chips, corn chips, cookies and crackers made from white flour, muffins, waffles, pancakes, popcorn or bagels? Switch to gluten-free whole grain cookies, gluten-free almond meal crackers with hummus or guacamole, nuts, seeds, fresh fruit. 

P.S. If you’re as concerned as I am about shoring up your immune system to protect yourself from infections like COVID-19, influenza and the common cold as we begin to move indoors, consider joining Dr. Blum and I for our new course — Immune System Strong. Four LIVE classes with Dr. Blum, 8 coaching calls with me, you’ll learn exactly what you need to do to fortify your immune system. We begin soon!

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

 

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COVID-19 Nutrition 101: Let Food Be Your Medicine! 

A walk through the grocery aisles early this morning was a little shocking: The produce section was overflowing and the packaged processed food aisles were … empty.

The Number One thing you can do to support your immune system is: Eat Real Food

Your immune system is fueled by the food you eat. After all, over 75% of your immune system lives in your digestive tract. This means that every bite of food you eat influences your gut microbiome, which in turn determines your body’s ability to mount the appropriate immune response to invaders like COVID-19. 

Stroll on by the cookies, the sweets, the empty-calorie crackers, the high sodium frozen dinners and opt for packaged foods with minimal ingredients. Take a peek at the ingredient list and use this litmus test, “Am I willing to eat each ingredient with a spoon?

Here are 6 no-nonsense things you can do right now to help boost your immune system and keep your body healthy.

Choose whole, nutrient-dense foods. 

Eat the rainbow! Focus on fruits and vegetables of all colors — They  are filled with antioxidants that support your immune system, and fiber that feeds your healthy gut bacteria. Choosing foods that mirror the colors of a rainbow ensures that you eat a large variety of vitamins, minerals, antioxidants, and phytochemicals that have enormous protective and healing powers.  

These rainbow foods are particularly good right now: 

Green produce helps boost the immune system and detoxify the body.

All healthy diets require green-colored produce and that is particularly true now. In fact, research suggests that green vegetables are the source of a chemical signal that is important to a fully functioning immune system. They do this by ensuring that immune cells in the gut and the skin known as intra-epithelial lymphocytes (IELs) function properly. (1)  Include green vegetables, such as arugula, asparagus, broccoli, Brussels sprouts, collard greens, green beans, kale, peas, romaine lettuce, spinach, swiss chard, and zucchini. Enjoy fruit, such as avocado, green grapes, and kiwi. 

Orange and yellow-colored produce help improve immune function.

Chock full of beta-carotene, a powerful antioxidant, vitamin A and vitamin C, these include vegetables, such as carrots, sweet potatoes, all varieties of winter squash, yellow summer squash, orange and yellow peppers and golden beets. It also includes fruits, such as oranges, grapefruit, lemons, mangoes, papayas, pineapple and peaches. 

Pro Tip: A great way to ensure you’re getting enough vegetables is to make your plate at lunch and dinner is at least half vegetables. 

Here are a few resources for getting organic, healthy foods delivered:

Check out Misfits Market — they will send you a box of seasonal produce at up to 40% less than what you would pay at the grocery store. (Use the code COOKWME-DY5XFK for $25 off.)

You might have access to a local CSA that will deliver to your door. Do a google search for your area or you can start with https://www.localharvest.org/csa/

Check out Butcher Box — they deliver 100% grass-fed beef, free range organic chicken and heritage breed pork directly to your door. 

Ditch sugar and processed foods.

The stress and anxiety of COVID-19, combined with “Sheltering at Home” creates the perfect recipe for craving sugary and processed foods — they temporarily make us feel energized but a big crash comes shortly afterward. Beyond that sugar and processed foods SUPPRESS your immune system. To help you kick the sugar habit, enroll in our 7-Day Sugar Detox Here

Eat high quality protein foods.

Protein is critical for immune function. What’s an adequate amount? Roughly half your bodyweight in grams a day. These include plant-based proteins, such as legumes and nuts and seeds, as well as organic, clean, humanely-sourced animal protein. 

Plant-Based Protein Superstars:

  •     1 cup cooked lentils = 18 grams
  •     3 tbsp. hemp seeds = 10 grams
  •     I cup cooked quinoa = 6 grams
  •     3 ounces extra firm tofu = 9 grams
  •     1 cup chopped broccoli = 8 grams
  •     ¼ cup raw almonds = 8 grams
  •     ¼ cup raw sunflower seeds = 7 grams
  •     2 tbsp. chia seeds = 6 grams
  •     2 cups chopped kale = 4.5 grams

Wild-caught salmon has 13 grams, chicken has 18 grams, and ground beef, 11 grams — all per 2 ounces.

Eat cultured and fermented foods to feed your microbiome and support immune health.

Include sauerkraut, kimchi, natto, chickpea miso, yogurt made from coconut or almonds. These foods give your body a dose of healthful probiotics — live micro-organisms crucial to a healthy intestinal microbiome (the microbial community in the gut) — which plays a role in supporting the immune system and warding off damaging inflammation inside the body. 

Make friends with mushrooms.

Mushrooms are medicinal!  They have immune-boosting polysaccharides that have anti-viral, antibiotic properties. Shiitake, maitake and oyster mushrooms are easy to prepare — a simple roast, sauté or simmer will do. In fact, you can throw them in everything — soups, omelettes, stir fries, stews, vegetable dishes. 

Add garlic, onions, cloves, cinnamon, ginger, turmeric, rosemary, oregano and more when cooking. 

These herbs and spices not only add flavor to your food, they are anti-inflammatory powerhouses. Add them to soups, stews, vegetables, oatmeal, or just about anything! Did you know that garlic and onions offer wide spectrum antimicrobial propertiess.

Drink plenty of fluids.

Your body depends on it, as does your immune system. Water and herbal teas,of course, but soups and broths also count! Stay away from fruit and vegetables juices — they are full of sugar (yes, even the so-called healthy ones.) 

Wondering what else you can do?

Join Dr. Blum’s FREE Friday Open Office Hours Q & A, to have all your lingering questions answered: Register Now

Schedule a 45-Minute Immune Support Consult with one of our healthcare practitioners.  Schedule an informational call here

Read my recent blog post: 10 Ways to Reduce the Coronavirus Stress Response 

 

Check out Dr. Blum’s FREE 3-part video series! Last month I led live classes on the immune system and I’m happy to share with you the three videos:  How To Boost Your Immunity and Resiliency to Viruses: DOWNLOAD FREE NOW

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

Resources:

  1. Ying Li, Silvia Innocentin, David R. Withers, Natalie A. Roberts, Alec R. Gallagher, Elena F. Grigorieva, Christoph Wilhelm, Marc Veldhoen. Exogenous Stimuli Maintain Intraepithelial Lymphocytes via Aryl Hydrocarbon Receptor Activation. Cell, 13 October 2011 DOI: 10.1016/j.cell.2011.09.025
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Coconut Quinoa & Broccoli Bowl with Ginger-Lemon Dressing

Here’s a wonderful recipe that will not only take the chill out of spring, but it also is good for your gut  … which makes it good for your immune system.

Check out all these gut-loving, immune-boosting ingredients: 

  • Broccoli and snow peas — green vegetables are the source of a chemical signal that is important to a fully functioning immune system. They do this by ensuring that immune cells in the gut and the skin known as intra-epithelial lymphocytes (IELs) function properly.
  • Coconut milk and flakes — Coconut contains lauric acid that is known for its antiseptic properties. It assists the body in fighting infections caused by bacteria, viruses, and fungi.
  • Quinoa is a complete protein and is critical for immune function.
  • Sesame seeds contain iron, zinc, vitamin B6, vitamin E, selenium and many more which support the functioning of the immune system.
  • Ginger has powerful anti-bacterial, anti-viral and anti-inflammatory compounds that keep rhinoviruses from binding to cells in the mucus membranes.

Enjoy this easy-to-make crowd-pleaser!

Ingredients:

For the quinoa and broccoli bowl:

  • 3/4 cup quinoa
  • 1 1/2 cups full-fat coconut milk
  • 1 pinch sea salt
  • 1/2 head broccoli florets
  • 1/2 cup snow peas, thinly sliced
  • 1 spring onion, thinly sliced
  • 1/4 cup large coconut flakes, toasted
  • 1 tablespoon black sesame seeds

For the dressing:

  • Zest of 1 lemon
  • one 2-inch knob fresh ginger, peeled and sliced
  • 1 teaspoon honey
  • 1 lime, juiced
  • 1/4 cup olive oil

 

Directions:

  1. Rinse the quinoa under cold water for about 30 seconds. In a medium pot, add the rinsed quinoa, coconut milk, and sea salt. Bring to a boil, then cover and simmer for 15 minutes, until quinoa has absorbed most of the liquid. Remove from heat, let sit with lid on for 5 minutes, and then fluff with fork.
  2. Lightly steam the broccoli until just tender and bright green, no more than 5 minutes once the water boils. Then, rinse broccoli under cold water to stop its cooking, and to retain its color and texture.
  3. Place the coconut quinoa in 4 bowls. Add the warm broccoli, and then top it with snow peas, spring onion, toasted coconut flakes, and sesame seeds.
  4. To make the dressing, place lemon zest, fresh ginger, honey, lime juice, and oil in a small blender and combine until smooth. A If needed, add a teaspoon or two of water to reach the right consistency.
  5. Drizzle the dressing over your  bowl.

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

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10 Ways to Reduce Your Coronavirus Stress Response

Out of nowhere we’ve been blindsided. Two months ago we never could have imagined the Coronavirus pandemic that is literally bringing the world to a halt. 

We want you to be safe. We want your loved ones to be safe.  And when you stay safe, you help the greater community stay safe, too.

And besides everything you can do physically to ensure safety — washing your hands repeatedly and staying at home as much as humanly possible (yes, isolating) — you must also give your stress response a break. Seriously. Your immune system depends on it.

One of the common threads of Dr. Susan Blum’s books, The Immune System Recovery Plan and Healing Arthritis, and in all our clinical work at Blum Center for Health is this: Stress damages the immune system.

In order to keep your immune system strong, you must employ strategies to minimize the effects of stress.

10 Ways to Reduce Your Coronavirus Stress Response

Create News Blackout Periods — Constantly scrolling, listening to the radio or watching television puts your body on unrelenting periods of high alert. Put in place a news plan. When will you consume your news? I recommend once in the morning and once in the evening for no more than 60 minutes. During the rest of the day, shut off the notifications on your phone, turn off the television and stream podcasts and music that makes you feel good. 

Use Social Media Wisely — Your feed is inundated with COVID19 related news — some of it accurate, some of it false, much of it alarmist, and you likely have friends and family that are in pure panic mode. Perhaps you need to mute a few people, but more than likely you need to step away. Just as I’ve suggested News Blackout Periods, do the same with social media. No, you don’t need it to stay connected to people.  You know who your friends and family are — reach out to them the old fashioned way — call them!

Reframe Your Worries — Here’s an example: My mom is 87 and lives with me. I’m doing everything I can to minimize her exposure. And, my father-in-law is in assisted living — while the building has been closed to visitors for a week, we received notification that someone who visited a resident has since tested positive. I’m a worrier. But, every time I start to feel myself getting worked up, imagining worst case scenarios, feeling that too-familiar constriction in my chest, tingling arms,  combined with swallow breathing, or most likely, holding my breath, I ask myself: “Does my worry change anything in this moment? Is there anything that I can change that would alleviate the worry?” If the answer is yes, I do it. If the answer is no, then I shift my thinking to: “What are my blessings in this moment?” My mom is fine, I’m doing everything I can to keep her safe. My father-in-law is okay. There are no reported cases at his home, and they’ve been closed to visitors for a week. I’m grateful for the sunny day. I’m grateful for the food in my fridge. I’m grateful for an internet connection so that I can stay in touch with my family and friends.

Get Out in Nature — Take a walk. Research shows that walking in nature has a calming effect on your immune system. Take one long walk, or you can take several mini walks throughout the day. 

Breathe — If you’re already meditating, awesome! Now is a great time to deepen your practice. If you’ve been “too busy” to start meditating, well … opportunity knocks! This is the perfect time to get started.  Use an app like Headspace or Calm, and start with 10 minutes a day. There is clear evidence that a mindfulness practice reduces stress, promotes healthier bodies, including taking care of your immune system, and over time, teaches you how to respond to stressors rather than react to them. That comes in pretty darn handy in times like this!

Choose Movies and TV Shows Wisely — Watching disaster movies, action movies and Debbie Downer dramas and documentaries are probably not the way to go right now. Your brain and your body absorb all the negativity, elevating your stress response — not only in the moment, but it fuels your worries and plays a role in disrupted sleep. Choose uplifting, fun, funny shows to watch. I bet you have a list!

Use the Time to Nest — When was the last time you were told to stay home? I mean, were you ever told to stay home? Yes, it’s a very worrying time, but you can also look at the bright side. What projects do you have that have been on the back burner for when you have  more time? Clean out closets, organize your home office, spring clean, get out the clothes that need mending, make your space feel homey and light. You might even try some aromatherapy — use your diffuser, if you have one, or light candles (preferably soy-based, rather than paraffin).

Have Fun with Homesteading — What do I mean? Bake from scratch, include your kids in cooking meals, try some new kitchen skills, like sprouting beans or preserving lemons. Or maybe there’s an InstaPot recipe you’ve been wanting to try. Now’s the time!

Connect with Friends and Family via Video (or Telephone) — Just because you’re home doesn’t mean you have to be isolated from your friends and family. In fact, with nearly everybody at home, it couldn’t be easier to connect with those you love. Use video to make lunch dates or connect in the evening rather than watching television. Do you have older people in your life that aren’t comfortable with technology? A good ole phone call will make their day (and likely yours too.)

Eat Real Food — During times of stress many people lean on packaged foods, and sugary, empty calorie foods — these deplete your immune system! Focus on antioxidant-rich vegetables and fruits — at least half your plate at every meal — healthy fats, like avocado, wild caught salmon, nuts and seeds; and whole grains, like gluten-free oats, wild rice and quinoa. Legumes are a great source of plant-based protein.

What are some of the ways you reduce stress during trying times? Share them. We’d love to hear.

Wondering what else you can do?

Read Dr. Blum’s blog post: Tips for Boosting Your Immunity 

Check out Dr. Yee’s Fire Cider Brew to help boost your immune system. 

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

 

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I Had My Brain Mapped: Here’s What Happened

For years I’ve struggled with migraines. Diagnosed at 4-years old, I can’t really remember ever being completely headache-free. You might be thinking, “Of course you feel fatigued. Who wouldn’t?”

But, it’s a little more complicated than that. I also had a few concussions as a martial artist, and in sports, like flag football. Perhaps most notably, I had a traumatic brain injury in my 20s when I was hit by a car on my bicycle — yes, a life-changing event. I’ve also had viral meningitis and Lyme disease twice — two more migraine triggers.

In the last year, I started wondering, “Is all of this affecting the way my brain works? Is it just one thing, or is it some combination of these potential brain-affecting ailments? How can I tease all of this apart?”

In comes Field, a wellness team currently located at Blum Center for Health in Rye Brook, NY, that offers brain optimization, or in their own words, “Much like computer software, you can think of brainwaves as code that we can train, tweak and reprogram.” 

They claim that by mapping the brain, actually seeing how the brain responds to stimuli (or lack of stimuli), they can help people rewire the brain to respond or fire differently. The treatment particularly helps people with ADD/ADHD, depression, concussions, stress/anxiety, PTSD/trauma, even insomnia.

Could this be the answer to my headaches? It certainly peaked my interest. 

I decided to give it a try.

Prior to my initial assessment appointment I filled out a questionnaire — basically, a brain health history. I elaborated on my reasons for the appointment, and although I was a bit nervous to have electrodes — electrocephalography (EEG) — attached to my head (this is my brain after all!), I felt reassured that they knew what they were doing.

On the day of my appointment I sat in a beautiful slightly reclined chair — I figured it was a way to get me to relax a bit. Co-founder Devon White sat behind a bank of computer screens, and Kitty Boyle, the technician, placed a space-age cap on my head and attached the electrodes to capture my brain’s activity. They explained everything that would happen. So far, so good.

Kitty instructed me to close my eyes and relax. I could hear the white noise of the computer working, a few whispers between Devon and Kitty and then, “Melissa, try not to blink.” Did you know that you can blink with your eyes closed? Evidently I blink a lot!

This first assessment probably only lasted a couple of minutes, but it seemed longer. Trying not to blink took a lot of concentration.

The second assessment was the same as the first — only this time, eyes open. And again, no blinking. 

The third assessment was math-related — counting down from 1,000 by 7s to see how my brain was firing when given a task.

And lastly, Devon and Kitty did a Traumatic Brain Injury Assessment to determine the impact of the injury.

Once all the data was in, all my brain images flashed up on the wall in front of me. Sitting in the comfy chair, it kind of felt like a movie screening — only it was all about me. I was so eager, and even though the assessment was in real time, the anticipation was palpable. What’s going on in there?

Devon and Kitty walked me through all the data. We looked at all the brain waves — gamma, delta, theta, alpha and beta. They took the time to explain what these meant in relation to my assessment. We looked at the Mental Math EEG and the Traumatic Brain Injury Discriminant Analysis.

Here’s what I learned:

  • I have a beautiful, fast-firing, high functioning brain. Phew!
  • One thing that popped out is that I have lots of activity at F7 — the front left of my brain — in fact, it never seems to turn off unless I’m keeping it busy with an activity. It makes me hyper alert — and it can make me exhausted if I can’t turn it off. This is so true! Now that it has been brought into my awareness, I’m noticing it all the time. During meditation, when I’m trying to fall asleep, when I just rest with my eyes closed. My brain NEVER gets quiet!
  • There is a pronounced lack of activity in the T4 region — the right temple. This could be the area of my Traumatic Brain Injury.
  • Lastly, there was a TBI, but the great news is: it’s effect is minimal. Hooray!

Devon and Kitty recommended neurofeedback, a type of biofeedback that focuses on the brain and its firing patterns. It utilizes real-time displays (EEG) of brain activity — in order to teach self-regulation of brain function. 

Here is what they recommended:

  • We would increase alpha waves while my eyes are closed in order to help facilitate daydreaming and quiet down my brain that never stops firing.
  • Give theta to T4 in order to take down headaches.
  • Use neurofeedback to find plasticity in the part of my brain that isn’t firing and discover if this is indeed residue from my TBI.

So, I’m going to give it a try! I’m hopeful and optimistic. And, I’ll keep you posted on my progress.

Interested in learning more about brain-mapping? Contact my friend Devon, at Field. 

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

 

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4 Foods to Avoid Right Now if You Have Joint Pain

You suffer from joint pain. You may have an official diagnosis of arthritis, or you may suspect you have arthritis. Either way, if you’ve visited your doctor for relief, you’ve likely been told to take anti-inflammatories and to “live with it.”

That’s exactly what happened to me when a sports medicine doctor diagnosed osteoarthritis in my left knee. 

What most conventional doctors won’t tell you is: One of the most important influences on reducing pain is the food you eat.

Why don’t they address diet? 

Research shows that conventionally trained doctors only receive 21 hours of nutrition in the required curricula of United States medical schools. 

Here’s what Functional Medicine tells us: Arthritis — whether it’s autoimmune or osteoarthritis — is an inflammatory condition that can be treated through food, healing the gut, and mitigating the effects of stress.

That’s why Dr. Susan Blum wrote her bestselling book, Healing Arthritis. Since its release she has helped thousands of people learn that arthritis is NOT inevitable, and that by following her 3-step Arthritis Protocol, arthritis sufferers will be on the road to living a pain-free life.

The first step is to remove foods that cause arthritis pain and flares. Not all the foods on this list will cause you flares. But, by removing all of them at once at the start of the experiment, you can add them back one-by-one to learn which foods might be causing you pain.  Our comprehensive elimination diets remove more foods than these 4, but we have found these are the worst offenders and so we suggest you start here. Remove these foods for 3 weeks before reintroducing them, to give the experiment time to work.

4 Foods to Avoid if you Have Joint Pain

Sugar Research demonstrates that sugar is highly inflammatory, and is correlated with arthritis.  And because it is in so many foods, and because you are exposed to it daily, you may not make the connection between your pain and this highly addictive substance. When your blood sugar is high, it directly causes inflammation by stimulating your immune cells to release inflammatory molecules that travel throughout your body, causing damage and irritation in your tissues and joints. To eat a low-sugar diet, eliminate all white flour and processed sugar from your diet, high sugar fruit, fruit juices and dried fruit. This is one of the most important steps you can take toward good health.

Eating this way should be a permanent change. 

Nightshades — These contain a chemical called solanine, which can cause inflammation and joint pain in arthritis sufferers. Avoid tomatoes, white potatoes, all peppers, eggplants, paprika, salsa, chili peppers, cayenne, chili powder and goji berries.

Gluten — Found in everything from bread to pasta, gluten, (a protein found in wheat), is very hard to digest and can damage the gut lining leading to a “leaky gut”. When partially digested gluten particles get into your bloodstream through this leaky gut, you can develop an immune reaction that can cause vague symptoms like brain fog, fatigue, inflammation, and particularly relevant to you, achiness in muscles and joints. Some people also have more obvious digestive symptoms like gas and bloating.  This is called gluten sensitivity and is different than celiac disease. Gluten reactions can also trigger autoimmunity in body.

Dairy — You may think we remove dairy because of lactose intolerance. However, food sensitivities are caused by the proteins in milk called casein and whey, not by lactose, which is the milk sugar that many people think is the primary cause of their stomach pain. Dairy causes other symptoms that go beyond the stomach — congestion, sinusitis, postnasal drip, and ear infections. Dairy also contributes to a general inflammatory response that can result in …. Joint pain.

In addition to these foods, some people are also sensitive to corn, soy, eggs, alcohol, caffeine, dyes and preservatives, or high histamine foods, such as  shellfish and cured meats. Removing all of these as part of a comprehensive elimination diet would be the next step if removing sugar, gluten, dairy and night shades doesn’t help you feel better.

Rather than trying to figure it out by yourself, I highly recommend following Dr. Blum’s Leaky Gut Diet for Arthritis, which eliminates known arthritis triggers for a period of time, and then reintroduces them in a methodical way to create your personal nutrition plan. You can learn more about it in Healing Arthritis, or join us for the Healing Arthritis Challenge.

The good news is: There are also foods that help heal joint pain!

Your grocery cart should include:

  • Antioxidant rich dark leafy greens like spinach, kale, swiss chard; and deep, colorful berries like blackberries and blueberries.
  • Make a habit of eating clean fish once or twice weekly, it’s full of inflammation-lowering omega 3 fatty acids. Buy high-quality, grass-fed, non-GMO animal products and eat them sparingly, perhaps once each week.
  • Eat loads of healthy, high-quality oils and fats like olive oil, avocado, nuts and seeds.
  • Fit lots of fiber onto your plate in the form of whole grains, legumes and veggies — to feed the good bacteria of the gut. (Avoid gluten if you know you are sensitive to it, or if you have an autoimmune disease).
  • Spice your foods with turmeric, the bright yellow indian spice that’s not only delicious but also combats inflammation. 

Wondering about the other two steps of Dr. Blum’s 3-Step Arthritis Protocol? 

  • Step 1 is all about the Leaky Gut Diet for Arthritis and very specific research-supported anti-arthritis supplements. This is all about quick pain reduction.
  • Step 2 is healing the gut — there is documented connection between the digestive tract and joint pain. We heal the gut, further reduce inflammation and continue to decrease arthritis symptoms.
  • And, Step 3 tackles the most overlooked source of joint pain: stress. Step 3 also helps you continue to heal long after the program is over.  We call it “finish what you started”! Address all three and you’ll be well on your way to living pain-free again.

The great thing is you don’t have to do this alone!

If you want someone with you every step of the way, if you love the power of community, please consider joining me and Dr. Blum for the Healing Arthritis Challenge. Dr. Blum will teach you LIVE the exact 3-Step Protocol that we use with patients at Blum Center for Health. You will learn the best food plan for arthritis, the precise supplements and dosage we recommend for an arthritis-free life, how to build resiliency so that life’s stressors won’t affect your health, and what your gut has to do with your arthritis symptoms. In essence, Dr. Blum gives you all the tools you need to fix your gut and heal your arthritis. Show Me More

Oh, and what about my arthritis symptoms? The right food, the right supplements, the right type of movement, and continued stress management has me up and running (yes, literally running!) again.

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

 

 

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Try Our Joint-Healthy, Body-Loving Winter Reboot Buddha Bowl

Now that the holidays are behind us, you might be feeling all the holiday cheer has left you feeling, well, a little less cheery. If you ate a little too much, if you drank a little more than usual, you might be experiencing bloating, headaches and even creaky joints. Not to worry! Here’s our nutritious, comforting Buddha Bowl to the rescue.

Chock full of wintery goodness, this recipe will not only soothe your soul, but will also leaving you feeling nurtured and full. What could be better on a cold wintery night?

One of my favorite things about this bowl is how adaptable it is. Add your favorite vegetables or beans. (I often add pre-cooked lentils that I find in the produce section of the grocery store. Super easy!) You might want to add some other toppings. Here are some of my favorites: hummus, cilantro chutney, avocado, microgreens. Yum!

While we’re on the topic of joint-healthy food … Save The Date!  Dr. Susan Blum, our pioneering Functional Medicine doctor and author of Healing Arthritis, will be leading a FREE 1-hour Masterclass: How to Heal Your Joint Pain in 3 Easy Steps on Tuesday, January 21st at 8pm. Join Now!

Buddha Bowl with Lemon Tahini Sauce (serves 6)

  • 2 cups of cubed winter squash
  • 1 pint mushrooms, washed and trimmed
  • 2 medium beets, peeled and cubed
  • Extra virgin olive oil
  • salt and pepper
  • 1 cup quinoa, rinsed and drained
  • 1¾ cup water
  • 1 onion, thinly sliced
  • 1½ Tbsp sesame seeds 
  • 12 Tbsp roasted walnuts 

Optional: sprouts, minced avocado, cilantro, toasted nori strips

Preheat oven to 375°F. 

  1. Toss the squash with 1-2 Tbsp of olive oil, salt and pepper and lay out on a parchment-lined baking sheet. Repeat with mushrooms and beets, keeping them separate. Roast in the oven until fork tender (time will vary for each vegetable). 
  2. Add the quinoa, water and a pinch of salt to a small pot. Lower the heat, cover the pot and simmer for about 12-15 minutes or until the water is absorbed. When the quinoa is done, fluff with a fork and recover for 10-15 minutes. 

While the quinoa is cooking, heat 2 Tbsp of olive oil in a large sauté pan on medium high heat and add the onions. Without stirring, let the onions brown or caramelize. Stir the onions and continue to cook on a low heat, about 10 minutes. 

  1. In a large bowl, whisk together Lemon Tahini Sauce (recipe follows) ingredients. 
  2. To serve, place ½ cup quinoa in a bowl and add the onions as well as each vegetable around the quinoa. Garnish with your desired toppings and drizzle the tahini sauce on top. 

Lemon Tahini Sauce (makes 1 ½ cups)

  • ¾ cup hot water 
  • ½ cup tahini 
  • ¼ cup lemon juice 
  • 2 tsp grated ginger 
  • 2 tsp honey 
  • ¼ tsp salt  
  1. In a small saucepan, heat the water. Add the tahini, lemon, ginger, honey and salt, and whisk until smooth and pourable. 

If you want to start the new decade (Yikes! 2020!) taking control of your arthritis to live a pain-free life, attend Dr. Blum’s FREE 1-hour Masterclass: How to Heal Your Joint Pain in 3 Easy Steps on Tuesday, January 21st at 8pm. It is the only time this year she will be leading this class.  Join Now!

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Common Probiotic Myths Debunked

The amount of information found online about probiotics can be mind boggling. Search “should I take probiotics,” for instance, and you’ll likely close your browser none the wiser. There’s a lot of credible information, and there’s equally loads of erroneous information, including “experts” who have extrapolated data from research studies and made umbrella statements that are just plain … wrong.

For instance, many people believe that probiotics are like seeds that plant themselves in the gut and that they are supposed to grow and flourish. In fact, studies show that most probiotics pass through our digestive tract in about 6 weeks. Bloggers, experts and the media picked up this information and, suddenly, a buzz was created that probiotics were useless. This is not true!

Here’s what we know: 

Over 100 trillion microbes live in your digestive tract. Most of them are “good” bacteria, but there’s always some “bad” bacteria that live in your gut ecosystem (like weeds in your inner garden), always looking for an opportunity to overgrow and cause an imbalance. 

There are about 500 different strains of these microbes (estimates range from 300-1000) and when you take probiotics, you are ingesting just a few of the strains that have been well studied and found to be beneficial to your health.  You can eat probiotic foods, such as cultured (yogurt) food or fermented vegetables (kimchi, sauerkraut), or you can take a probiotic supplement, with many different types that vary by the dose and the number of strains that they contain. 

What’s most important is that you think about probiotics as influencers on your gut ecosystem.  While you take them, they are exerting a tremendous influence without needing them to “plant and grow”.  Here’s what we know.

How Probiotics Help You

GUT

Many studies have shown that taking probiotics can alleviate myriad gastrointestinal symptoms, including reducing bloat, gas, diarrhea, and constipation.  While the exact mechanism for how they do this has still to be completely worked out, we do know that probiotics help improve the overall balance of the good:bad bacteria, and help heal the intestinal lining.  This really matters because a damaged microbiome can give rise to many chronic health conditions, including inflammatory and autoimmune diseases, mental health issues, obesity, increased infections and lowered resistance to viruses. 

Here’s the good news:  If you have a “leaky”gut (increased permeability of the digestive tract lining), or dysbiosis (too many bad bacteria), probiotic supplements can help restore your gut barrier as they are passing through.  They can also help improve the number and function of your own good gut bacteria, and inhibit the growth of the “bad” bacteria. This ability to influence the overall health and functioning of your gut highlights why taking probiotics helps so many people, and why probiotic foods have been around for hundreds of years in many different cultures around the world.  Pretty important stuff, right?

INFLAMMATION

Probiotics also play a huge role in helping treat inflammatory conditions like arthritis, and immune system imbalances like autoimmune disease. Think of any condition with -itis at the end — gastritis, colitis, bursitis, diverticulitis, rhinitis, dermatitis — these are all inflammatory conditions. Many of these conditions are related to a damaged microbiome, and leaky gut, where microbes and toxins are leaking through the digestive tract lining into the bloodstream. Yeah, not good, as this triggers a system-wide immune response … inflammation. 

Susan Blum, MD, reports in her latest book, Healing Arthritis, that researchers have studied the use of probiotic supplements to treat the dysbiosis (overgrowth of “bad” bacteria) of inflammatory arthritis and found that probiotics improve symptoms in arthritis sufferers. Generally speaking, when it comes to arthritis, probiotics are thought to improve all the functions of your own good flora, including helping T regulator immune cells work better and live longer, turning off inflammation and repairing the gut lining and tight junctions. Because probiotics help treat a leaky gut, and because of the gut-arthritis connection, it follows that they would also treat systemic inflammation and arthritis, and they do!  

Probiotics help reduce inflammation by helping the immune system block pro-inflammatory responses that trigger inflammation over time. In other words, probiotics are a must for any one who has an inflammatory condition, and are beneficial for anyone trying to keep inflammation at bay. 

IMMUNITY

Did you know that the majority of your immune system resides in your gut? In fact, about 80% of your immune system lives in your digestive tract. With your gut playing such an important role in your body’s ability to defend itself against infection, it’s imperative that your gut microbiome be in tip-top shape. 

Your immune system has an innate response and an adaptive response. Innate immunity is an immediate inflammatory response — a signal that your body needs to defend itself from an invader, such as an allergen. Adaptive immunity takes longer to come to fruition. It is the body’s way of developing antibodies to pathogens — for example this is the way a vaccination works. When you consume probiotics, you are directly tuning up your gut-immune system, because the probiotics “talk” to your immune cells as they are passing through.  This is like arming your gut to protect you from foreign invaders!

CHOLESTEROL

Studies show that certain probiotics, particularly Lactobacilli, can help reduce cholesterol. They do this by preventing cholesterol from being absorbed, as well by helping to break it down. Evidently, probiotics can bind with cholesterol in the intestines to block it from being absorbed, and they also influence the metabolism of bile acids, which then affects the way that your body metabolizes fat and cholesterol.

MENTAL HEALTH

You’ve likely heard of the Gut-Brain Axis — meaning that neurotransmitters not only reside in your brain, but also live in your gut, and they communicate with one another. Take care of your gut, and you take care of your brain.

In fact, researchers recently found that probiotics improved psychiatric disorder-related behaviors including anxiety, depression, autism spectrum disorder, obsessive-compulsive disorder, and memory abilities, including spatial and non-spatial memory.

Probiotics help your mood and your functioning? Pardon the pun, but this is a no-brainer.

ANTIBIOTICS

Probiotics can also help offset the bacterial imbalance caused by taking antibiotics. Antibiotics kill good bacteria along with the harmful ones, often leading to gas, cramping or diarrhea. These side effects often drive patients to the pharmacy in search of an appropriate probiotic.

What’s perhaps more important, and lesser known, is that frequent or extended use of antibiotics can lead to leaky gut and is implicated as an underlying root cause of autoimmune disease. 

Research demonstrates that probiotics strains can act as adjuncts to antibiotic therapy by reducing side effects, protecting the digestive tract lining from leaky gut and they can actually improve antibiotic function.

ORAL HEALTH

Flossing and brushing aren’t the only ways to care for your mouth. Emerging research is demonstrating that the microbiome of the mouth benefits from probiotics. From preventing plaque to fighting bad breath and reducing gingivitis, and even to preventing oral cancer, probiotics are proving to be good for the mouth, too! Pucker up with confidence!

SKIN

Who doesn’t want clear skin? People predisposed to skin conditions, such as acne, eczema or rosacea, tend to flare when their gut microbiome is out of balance. It is well documented that probiotics help prevent and treat skin diseases including eczema, atopic dermatitis, acne, allergic inflammation, skin hypersensitivity, wound protection and even UV-induced skin damage.

Which Probiotic Strains to Take

Look at probiotics and you might be wondering, “How the heck do I know which one to choose?” Great question. 

General recommendations call for ingesting 1 to 25 billion colony-forming units (CFUs) daily. To put these guidelines into perspective, most store-bought probiotic yogurts only contain about 1 billion CFUs per serving. 

We are now learning that perhaps different strains are effective for different health issues, but research has a long way to go until we can choose a specific strain for a specific condition.  Case in point: Studies performed in inflammatory bowel disease suggest that high doses of combinations of different probiotic strains are more effective in decreasing inflammation and maintaining patients in remission than a single probiotic strain. This is one of the reasons that we always recommend multi strain formulas.  

For this reason at Blum Center for Health we recommend 25 billion CFUs to best support your gut microbiome. Ours is a hypoallergenic blend of 12 certified probiotic species — a complete spectrum of microorganisms. And, it’s on sale right now!  Learn More Here

Ready to improve your gut and improve your health? A probiotic is a great place to start.

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

 

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10 Ways to Influence Your Immune System and Autoimmune Recovery

Truth #1: Autoimmune recovery is possible.

Truth #2: There is no one way to get there — everyone is unique. What works for me may not work for you. And, what works for you may not work for me. Don’t let anyone tell you otherwise.

Truth #3: There a multitude of core principles at play and finding your right mix is critical to reversing your condition. 

Truth #4: There is one key to this entire process that no one mentions. Stick with me and I will share it with you.

For the past 3 years I’ve had the privilege of working side-by-side with Dr. Susan Blum, one of the foremost authorities on autoimmunity. I work with patients at Blum Center for Health and with individuals through our CoachMe online platform, to implement the four steps of Dr. Blum’s international bestselling book, The Immune System Recovery Plan.

From working with hundreds and hundreds of people, I can tell you this: The Four Steps Work!

You might be wondering, “What are the four steps?”  They are: 1) Food as Medicine 2) Learning to Relax 3) Healing the Gut and 4) Supporting the Liver

Within those steps there’s a lot to learn, and it’s within those steps that things get personal. Here’s where YOU come into the equation. If you’ve been struggling with an autoimmune condition and autoimmune recovery, look at little deeper — look within the steps.

Keep your eyes peeled for her new LIVE course: Immune System Strong!  Slated to start late September (it will be here before you know it!) Immune System Strong will feature 4 LIVE classes with me that feature tangible next steps that you will be able to implement immediately, as well as community, accountability, group coaching and access to the answers you need on a daily basis.  Details will be available soon! Get On The First-To-Know List (even if you’re only a little bit interested), because we’ll be rewarding with an offer that won’t be available to anyone else.) I want the special reward!

10 Ways to Influence Autoimmune Recovery

Eating the Right Foods — You’ve probably heard the phrase, “Food is Medicine.” Indeed it is! And, it can also be your poison. The first step to relieving symptoms, and getting a grip on which foods are right for you, is to do an autoimmune elimination diet. This is not only therapeutic, but it is also diagnostic. When done properly you walk away with a personalized nutrition plan.  How does this differ from person to person? Someone with an autoimmune arthritis, for example, may need to remove nightshades. Someone who is struggling with digestive distress may need to consider high lectin foods that might be exacerbating symptoms. The great news is, that once this short-term food plan is complete many people successfully reintroduce favorite foods back into their diet.

Healing your Gut — About 70% of your immune system lives in your digestive tract!  Nearly everyone who suffers with an autoimmune condition needs to heal their gut. Think of your gut as a garden with trillions of good bacteria, and includes hundreds of different species. Pretty cool, right? But when all those beautiful good bacteria get infiltrated with bad bacteria, yeast or parasites, the good bacteria get crowded out. And that, right there, can compromise the integrity of your digestive tract lining, creating minuscule breaks in the barrier where food leaks into the bloodstream. This is known as Leaky Gut Syndrome. Healing your gut is a CRITICAL component to healing your autoimmune condition.  And the amount of gut damage is different from one autoimmune person to another, and thus the treatment and focus will need to be different, too. 

Supporting your Liver — We live in a world filled with toxins that can trigger autoimmune disease and harm the immune system. These include pesticides/herbicides, hormones and plastics in food and water, solvents and mold in our homes and heavy metals in the fish we eat and water we drink. Others can come from cosmetics and products we use at home. At Blum Center for Health, we also believe that some relationships, home and work environments and thoughts can be toxic and have a negative impact on the body. We highly recommend detoxing at least once a year. This is another place where things get personal – your toxin exposure is going to be different than everyone else’s, and how much detox you need will be different, too. 

Taking the Right Supplements — Targeted supplements facilitate healing, reduce inflammation, heal the gut, and remove toxins. It’s important to use medical grade supplements that do not contain fillers, preservatives, additives, gluten, dairy, soy or corn. You’ve got to check labels carefully. You could very well be putting something in your body that’s contributing to your autoimmune condition!  

Learning to Relax — Stress, even low grade stress (you know, they kind we wave away, like having to make lunch everyday for your kids to take to school) fuel the fire of autoimmunity. Even good stress, like getting ready to go on vacation, can cause a flare. Many people will get on board with the food plan, and start taking the appropriate supplements, but have a hard time implementing a stress reduction process. This may very well be the most difficult part of an autoimmune program. And this is where coaching can make all the difference in the world. In a world that’s built on distraction and endless motion it can be difficult and uncomfortable to be quiet with oneself. 

Implementing Exercise When You Don’t Feel Well — Exercise is one of those “loops”— you don’t feel well so you don’t exercise (don’t worry, I feel the same) and when you don’t exercise you don’t get its anti-inflammatory benefits. Drop all the ideals you have about exercise: the person running on a treadmill, the women pushing weights at the gym, the man doing headstands in a yoga class, the people doing hardcore spin. You don’t have to go to the gym! You don’t have to run on a treadmill! You don’t have to do weights! You just have to start with moving. Start slow. Start low. Start with something you enjoy. Just start.

Getting enough Sleep — The research is clear: Lack of sleep or poor sleep impacts just about every system in your body, and increases inflammation. It increases your risk of autoimmunity and if you already have an autoimmune condition it impedes your ability to heal it. And by the way, lack of proper sleep drives sugar cravings and carb cravings, which makes it nearly impossible to stick to a healthy, anti-inflammatory food plan!

Learning to Say No — This is not scientific, but this is my observation in working with hundreds and hundreds of women: You can heal your autoimmune condition by holding your boundaries firm. No more giving away your time, no more saying yes to things that don’t serve you. Taking care of yourself means saying no. Or in other words, when you say no, you give yourself the space you need to heal. Want to read more on this subject? Check out 8 Reasons All Women Need Non-Negotiable Self-Care

Understanding Hidden Infections: Doing everything and still symptomatic? You may need additional testing. Functional medicine will help you get to the root of the problem.

AND FINALLY:  

The KEY that I promised you – CONSISTENCY:  

Yes, consistency! Taking imperfect action daily. Notice I said “imperfect.” We’re not trying to be perfect. In fact, it’s impossible to be perfect. It’s not all or nothing. When someone starts something new, they often give up. If they can’t do it “right,” they don’t do it at all. (Think New Year’s Eve resolutions. Done by February 1st!) You can be consistent. You can even learn to be consistent if it’s eluded you in the past. It’s all about figuring out your personal plan … a combination of what you need right now and the baby steps you need to get there. 

And, this is where it’s important to have a coach or a coaching program so that you’re not figuring it all out alone.

Are you ready to begin reversing your autoimmune condition? Join Dr. Blum and me for Immune System Strong!   Get On The First-To-Know List (even if you’re only a little bit interested), because we’ll be rewarding with an offer that won’t be available to anyone else.) I want the special reward!

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.