Immune System Archives - StonehengeHealth.com

April 9, 2024April 9, 2024

Win the Morning, Win the Day: 6 Benefits of Routine

mature woman in striped pajama brushing hair while taking care of herself, standing in front of mirror, after waking up in early morning, having make-up

What’s the first word you think of when somebody says “routine?”

Do you think of negative words like boring, dull, same old…

Or do you associate it with more positive words like planning, consistency, reliable…

How you think and feel about your daily routine can dramatically affect the rest of your life. If you dread your routine, you’re likely to go off course. If you look forward to it, you’re more likely to stick to it and achieve your desired outcomes.

Your daily routine is particularly important when it comes to your health:

How do some individuals maintain vitality and stay active much longer than others?

It’s less about genetics or diet and more about the power of a consistent daily routine.

Sticking to a well-structured routine has profound benefits for your overall well-being, such as:

1. Enhanced mental health: Regular routines reduce anxiety and depression, creating a sense of stability and predictability in your life.

2. Improved sleep quality: A consistent evening routine helps signal to your body when it’s time to wind down, leading to better sleep patterns.

3. Increased productivity: A set routine makes it more likely that you’ll prioritize tasks effectively, reducing procrastination and maximizing productivity.

4. Better stress management: Routine activities, especially those that involve relaxation or mindfulness, can significantly lower stress levels.

5. Healthier eating habits: Planning meals as part of your routine can improve nutritional intake and prevent impulsive, unhealthy eating.

6. Strengthened immune system: Regular exercise and sufficient sleep, both components of a good routine, can boost your immune function.

If you’re like most of us, that sounds like a pretty good deal!

And the best part is creating (and sticking to) a routine isn’t that hard.

On the contrary, with a few tips and some guidance, developing a routine that improves your overall health can be super rewarding and fun.

Are you ready to take advantage of all the benefits of a healthy routine?

Here are 6 keys to developing the perfect routine to help you win the day:

1. Start With Clarity (Mindful Mornings)

Middle age woman doing yoga exercise sitting on bed at bedroom

Begin your day by setting a clear intention. Dedicate five minutes to meditation, focusing on your breath to center your thoughts. Follow this with five minutes of journaling, writing down what you’re grateful for and your top three priorities for the day. This practice boosts mood and productivity and aligns your actions with your personal goals.

2. Hydrate and Nourish (The First Hour)

senior elderly couple drink a glass of water in kitchen at home. Mature older thirsty grandparent holding clean mineral natural in cup after waking up and sip in morning for health care in house

Start with two glasses of water within the first 30 minutes of waking to rehydrate and kickstart your digestion. Follow this with a balanced breakfast with a good mix of protein, healthy fats, and complex carbohydrates. For example, you could have a spinach and feta omelet with a side of whole-grain toast, setting a nutritious tone for the day.

3. Movement (Energizing Beginnings)

Incorporate at least 15 minutes of morning exercise. This could be a brisk walk, a series of yoga poses tailored to awaken your body or a short bodyweight workout circuit. Exercise boosts circulation, enhances mood, and sets a positive energy tone for your day.

4. Dress for Success (The Confidence Uniform)

Happy couple having breakfast. Cheerful smiling glowing contended elderly grey-haired married couple wearing elegant clothing sharing a laugh while having breakfast at the kitchen

Choose appropriate outfits for your day’s activities and ones that make you feel confident and positive. This doesn’t mean dressing formally but rather intentionally selecting clothes that reflect your personal style and the energy you wish to carry into your day.

5. Sunshine and Fresh Air (The Natural Reset)

woman hugging her grey-haired husband in park

Spend at least 10 minutes outdoors in natural light. Morning sunlight helps regulate your body’s clock, improves mood, and can contribute to vitamin D intake. This could be a short walk, a moment with your morning beverage on the balcony, or simply standing in a sunny spot.

6. Enjoy a Mindful Moment (Savoring the Start)

elderly lady wear white cardigan drinking coffee watching television indoors apartment room

Conclude your morning routine with a practice that offers a sense of reward. Brew a cup of quality coffee or tea, and take the time to really savor it. This isn’t just about the beverage—it’s about taking a moment to pause and appreciate the start of your day before diving into your tasks.

Bonus: Supplementing Your Routine for Enhanced Well-Being

Stonehenge Health Dynamic Liposomal Vitamin C

Adding a supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C to your morning routine can amplify the benefits of each of these practices. Its superior absorption and efficacy ensure that your body gets the immune support, antioxidant protection, and skin health benefits it needs to complement your health-focused lifestyle.*

>> Click here to explore how Dynamic Liposomal Vitamin C can fit into your daily life-enhancing routine.

Incorporating high-quality supplements ensures that as you nurture your mind and body through your daily practices, you’re also providing cellular-level support, rounding out a holistic approach to well-being.

Creating a structured daily routine incorporating these practices and mindful supplementation sets a solid foundation for health, vitality, and productivity.

Here’s to building a life filled with purpose, good health, and joy through the transformative power of routine.

February 21, 2024February 22, 2024

Keeping You On Your Toes: Healthy Toenails After 60

Smiling mature woman ballet dancing in a dance studio with a group of friends in the background

Sandals with socks, year-round boots, or just a general avoidance of letting your toes out in public…

These are a few of the many ways in which people with thick, discolored toenails may choose to hide this condition. And it’s worth talking about because there are two serious issues at play here:

1. The psychological impacts of shame or feeling embarrassed

2. The underlying causes and health issues of toenail discoloration and/or shape

The first issue is simple to solve:

Never be ashamed of your body for any cause, but especially those outside your control.

But luckily for you, there are certain measures you can take to address thick or discolored toenails.

But before we get to those, let’s quickly explain some of the most common causes of discolored and misshapen toenails.

Most Common Causes of Thick or Discolored Toenails

Here are a few of the primary causes of toenail funk:

• Fungal infections (Onychomycosis): This is the most common cause of thick, discolored toenails. Fungi thrive in warm, moist environments, making the toenails especially susceptible to infection. The infection can cause the nail to become yellow, brown, or white, and the nail may thicken and crumble.

• Psoriasis: A skin condition that can also affect the nails, causing them to grow abnormally. Nails may become thick, pitted, discolored, and separated from the nail bed.

• Dermatophyte infections: A specific type of fungus that affects the skin, hair, and nails. Similar to onychomycosis, it can lead to thickening and discoloration of the toenails.

• Nail trauma: Injury to the toenail can cause it to become thick and discolored as it heals. Repeated trauma, such as from running or tight shoes, can lead to chronic changes in the nail’s appearance.

• Aging: As people age, their toenails can naturally become thicker and more brittle, which may also lead to discoloration.

• Poor circulation: Conditions that affect blood flow to the feet, such as diabetes and peripheral arterial disease, can lead to changes in toenail color and thickness.

• Bacterial infections: While less common, bacterial infections can also cause changes in nail color and thickness.

As we discussed earlier, the majority of these causes aren’t really anything to be worried about from a health perspective and can be managed with various treatments. There is a slight possibility, however, that issues like a weak immune system may be allowing some of these infections to become worse than they need to be.

How to Treat Discolored or Thick Nails

Doctor giving hope. Close up shot of young female physician leaning forward to smiling elderly lady patient holding her hand in palms.

First, it is always best to consult with your physician before taking any action to remedy toenail issues. He or she will be able to provide the best course of action, as well as be a sounding board for your own home remedies.

That said, let’s look at a few remedies for discolored nails.

Medical Intervention

Nail plate fungus (onychomycosis), with a close up of the human body with illness of the skin as a podiatry. Nail care

If you’ve been diagnosed with a condition like Onychomycosis—a fungal infection of the toenails—you’ll likely be prescribed a topical and/or oral antifungal medication like ciclopirox or terbinafine.

If the treatment is unsuccessful or unsatisfactory, more extreme options include nail removal or laser and photodynamic therapy. These treatments are usually considered when other treatments have failed, but more research is needed to determine their efficacy fully.

Natural Remedies with Probiotics

Senior couple got medical advice visit from caregiver nutritionist at home while having suggestion on fresh vegetable meal for healthy eating on probiotic and better digesting system

Probiotics are beneficial bacteria that can play a role in maintaining or improving gut health, and they might have indirect effects on overall health, including skin and nail conditions. While there’s no direct evidence that probiotics can treat thick, discolored toenails, they might contribute to better health outcomes in a few indirect ways:

• Boosting your immune system: Probiotics can help strengthen the immune system. A robust immune system is better equipped to fight off infections, including fungal infections that cause toenail problems.*

• Balancing your microflora: By balancing the body’s microflora, probiotics might help prevent the overgrowth of harmful fungi and bacteria in the body, potentially reducing the risk of fungal infections that can lead to toenail issues.*

• Reducing your inflammation: Some probiotics have anti-inflammatory properties. While inflammation is not a direct cause of fungal nail infections, reducing systemic inflammation can contribute to a healthier immune response, possibly impacting the body’s ability to manage and prevent infections.*

Next Steps

Stonehenge Health Dynamic Biotics is a diverse mix of 16 strains of probiotics with 55 Billion CFUs (Colony Forming Units), plus a prebiotic fiber combination of NutraFlora® FOS (Fructooligosaccharide) and inulin to support your gut health by maintaining a healthy population of gut flora, helping ‘crowd out’ undesirable bacteria.*

If you’re curious about natural remedies, boosting your immune system, and nourishing the growth of beneficial gut microbes to promote digestive health,* consider exploring Dynamic Biotics.

January 27, 2024January 27, 2024

Feeling Sick? Get Some Sleep

Unhappy exhausted mature woman with closed eyes lying in bed

When you’re feeling unwell, your body instinctively knows what to do – sleep.

This isn’t a mere whim but a vital part of your body’s defense strategy. Sleep is a powerful tool for energy conservation, allowing your body to focus its resources on fighting off the illness. But it’s more than just an energy saver; sleep also facilitates cellular repair and regeneration, playing a pivotal role in your body’s healing process.

Interestingly, sleep also bolsters your fever response, a key player in enhancing your immune system’s effectiveness.

As you sleep, your immune activities heighten significantly, contributing to your increased need for sleep when you’re sick. Your body’s working overtime to heal and safeguard itself, and this process is most efficient during restful periods.

Therefore, when symptoms like coughing, sneezing, or headaches emerge, prioritizing sleep becomes essential in your recovery journey.

Understanding the Immune System

Doctor shows health protection symbol on blurred background.

The immune system, our body’s built-in shield, is a sophisticated network of cells, tissues, and organs that collaborate to protect us from harmful pathogens such as viruses, bacteria, and parasites. It’s composed of two main subsystems: the innate (non-specific) immune system and the adaptive (specific) immune system, both of which work together to fend off infections and illnesses.¹

Role of Sleep in Immune Function

During sleep, your body synthesizes and releases cytokines, proteins that are crucial in managing infection and inflammation, thus initiating an immune response.² When deprived of sleep, the production of these protective cytokines can decrease. Additionally, the count of antibodies and cells that fight infections also reduces during periods of inadequate sleep.

Sleep and Immune Memory

Sleep also influences the adaptive immune system, which utilizes “immune memory” to combat previously faced pathogens effectively.³ Studies have shown that getting a good night’s sleep after receiving a vaccine can boost the immune system’s memory response. Conversely, a lack of sleep can impair the body’s ability to remember and respond to threats, leaving it more vulnerable.⁴

Sleep Deprivation and Increased Susceptibility to Illness

Middle-aged 50s sick frozen woman seated on sofa in living room covered with warm plaid sneezing holding paper napkin blow out runny nose feels unhealthy, seasonal cold, weakened immune system concept

Research has consistently shown a link between lack of sleep and increased susceptibility to illnesses.⁵ For instance, one study found that individuals who slept less than seven hours per night were almost three times more likely to catch a cold than those who slept for eight hours or more. Persistent lack of sleep can precipitate severe health conditions such as weight gain, diabetes, heart disease, and potentially, premature death.⁶

The Reciprocal Relationship Between Sleep and Immune Response

Senior woman enjoying autumn colors at sunset

The relationship between sleep and immunity is reciprocal. While quality sleep fortifies your immune system, your immune system, in turn, helps regulate your sleep patterns. This is mainly due to the cytokines released during an immune response that also promote sleep.

This intricate interplay underscores that sleep is essential in maintaining a robust immune response. So the next time you contemplate skipping sleep, remember that it’s not just your energy levels at stake, but your body’s natural defenses too.

In the broader health perspective, a balanced diet, regular exercise, and quality sleep make up the trifecta of wellness. Therefore, it’s important to give each component its due attention. Remember, a well-rested you is a healthier you!

How to relax and support your immune system at the same time…

An emerging trend in the realm of relaxation is the use of adaptogens. These natural substances aid in building resilience to the physical and mental impacts of stress to your body, fostering a greater sense of tranquility.^7-8 Among the extensively studied adaptogens, functional mushrooms like Lion’s Mane, Chaga, Maitake, and Reishi have gained attention.

Functional mushrooms also support your immune system.* Stonehenge Health has formulated Dynamic Mushrooms by expertly combining Lion’s Mane, Chaga, Maitake, Reishi, and Shiitake mushrooms. Incorporating Dynamic Mushrooms into a holistic lifestyle can help you maintain that cool and collected vibe needed to thrive.*

Sources:
1. Asif N, Iqbal R, Nazir CF. Human immune system during sleep. Am J Clin Exp Immunol. 2017 Dec 20;6(6):92-96.
2. Brain basics: Understanding sleep. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm.
3. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37.
4. Zimmermann, P., & Curtis, N. (2019). Clinical Microbiology Reviews, 32(2), e00084-18.
5. Cirelli C. Definition and consequences of sleep deprivation. http://www.uptodate.com/home.
6. Spiegel, K., Tasali, E., Leproult, R., & Van Cauter, E. (2009). Effects of poor and short sleep on glucose metabolism and obesity risk. Nature reviews. Endocrinology, 5(5), 253–261.
7. Ann N Y Acad Sci. 2017 Aug;1401(1):49-64.
8. Liao LY et al. Chin Med. 2018 Nov 16;13:57.

October 23, 2023

Exploring the Cognitive Wonders of Lactobacillus rhamnosus GG (LGG): A Brain-Boosting Probiotic

Support healthy of the brain concept design.

When we think of probiotics, our minds often jump to gut health, but this story has a remarkable twist.

Did you ever imagine that some probiotics could positively impact your brain health?

Among these brain-boosting probiotics, one stands out in the crowd: Lactobacillus rhamnosus GG, or simply LGG.

LGG, a member of the Lactobacillus family, debuted in 1983, thanks to the groundbreaking work of two researchers, Dr. Sherwood Gorbach and Dr. Barry Goldin. The “GG” in its name? That’s an homage to their initials.

This little wonder has earned its stripes for conquering the challenging terrain of the gastrointestinal tract, becoming a colonizer of the gut microbiome since it was isolated from a healthy human being. In fact, it holds the title of being the most researched strain within the Lactobacillus family worldwide.

Another thing that truly stands out about LGG beyond its remarkable ability to nurture gut health – is evidence that its influence extends up to the brain.

The Cognitive Potential of LGG

middle age man smiling pointing to head with one finger, great idea or thought, good memory

Exciting research presented at Nutrition 2023, the annual meeting of the American Society of Nutrition, revealed that LGG could potentially enhance cognitive performance and memory, particularly in individuals with mild cognitive impairment (MCI).

This double-blind, placebo-controlled, randomized clinical study involved 169 participants aged 52 to 75, with and without MCI. The research found that people with MCI had a higher relative abundance of microbes in the genus Prevotella than those without cognitive impairment. ¹

Taking LGG daily for three months led to a reduction in Prevotella abundance and an improvement in cognitive scores. “The implications of this finding are exciting, suggesting that modifying the gut microbiome through probiotics might be a strategy to enhance cognitive performance, particularly for those with MCI,” according to Mashael Aljumaah, a microbiology candidate at the University of North Carolina. ¹

Curious about the fascinating connection between the microbes in your gut and your cognitive abilities? Let’s delve into the intriguing realm of the Gut-Brain Axis to unravel this mystery.

The Gut-Brain Axis

The Gut-Brain Axis represents a dynamic, two-way communication system that links the gastrointestinal tract and the brain in an intricate, ongoing dialogue. This bi-directional connection facilitates constant interaction between the gut and the brain, allowing each to impact the other’s well-being significantly.

The complexity of the Gut-Brain Axis involves an array of pathways, including the immune system, the nervous system, and the release of neurotransmitters and hormones. And here’s where the gut microbiome, with its vibrant and diverse community of microbes, takes center stage. When the composition of the gut microbiota is harmonious and balanced, it can positively influence your mood, behavior, and cognitive function. In other words, a healthy gut microbiome contributes to a healthier brain and mental well-being.²

The intricate dance between your gut and brain health is a profound one. But it doesn’t stop there—stress and negative emotions can also impact your gut health, reinforcing their symbiotic relationship.

The potential of LGG to support your gut and brain health is a testament to the intricate and fascinating connection between these two vital aspects of your overall well-being.*

An Easy Way to Take LGG Every Day

Stonehenge Health Dynamic Biotics supplement

Unlocking the potential benefits of LGG is easier than you might think. If you want to introduce this multi-benefit probiotic into your daily routine, why not explore it through a premium probiotic like Dynamic Biotics by Stonehenge Health?

Dynamic Biotics play a crucial role in fortifying your beneficial gut microflora, fostering a healthier microbiome. Boasting an impressive lineup of 16 diverse strains and 55 billion CFUs, including the brain-boosting LGG, it’s an ideal choice for those seeking a comprehensive solution to supplement their gut and overall well-being.

Sources:
1 Daniells, S. (2023). LGG clinical study. | nutraingredients-usa.com/Article/2023/07/24/probiotic-lgg-may-slow-age-related-cognitive-decline
2. John F. Cryan, et al. “The Microbiota-Gut-Brain Axis“ Physiological Reviews 2019 99:4, 1877-2013 | journals.physiology.org/doi/full/10.1152/physrev.00018.2018

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.