BOOST YOUR IMMUNE SYSTEM

Author: Myrene Dickinson

Papaya - the fruit of the angels

Did you know that your immune system starts in your gastrointestinal tract?

Fox News stated that about 74% of Americans suffer from a chronic digestive disease, that survey is five years old.[1]  It’s hard to imagine the current percentage and the havoc that a lack of beneficial flora creates in the organism.  Knowing that the lack of enzymes to break down food may be the culprit of insufficiency in essential nutrients is the premise to focus on supplementing what we eat.

Papayas

Papayas are native to Central and South America and a staple on the Latin American table. Most people’s grocery shopping list does not include papayas, little do they know the excellent benefits of this fruit.  Low in calories and high in vitamin C, fiber, folates, potassium, magnesium, and so much more, makes papaya the fruit of the angels, as Christopher Columbus called is.  Little did he know that this fruit is indeed a blessing to many people that lack the specific nutrition required for a healthy digestive system.  Hence, enzymes and bacteria play an essential role in our digestive health and supporting the immune system.[2]

Why do we need enzymes in our gut?

Enzymes are proteins that help create chemical reactions to breakdown food into molecules.  It all starts in our mouth with the saliva, which contains enzymes, then the breakdown process continues to our stomach, where other enzymes break down proteins.  This digested food moves on to the small intestines where vital components are absorbed with the help of the enzymes released by the pancreas.  Then the content travels to the large intestine where bacteria break down the material, even more absorbing vitamins, minerals, and water.

“The fruit of the angels”

Wards off Alzheimer’s disease

Studies have shown that fermented papaya may counteract the effects of oxidate stress associated with Alzheimer’s disease and slow down its progression.[3]  Also, papayas are rich in fiber and vitamins C, both excellent preventative of cholesterol build-up.[4]

Keeps respiratory illnesses at bay

The stronger our immunity system, the less likely that we will get sick. Papaya’s richness in vitamin C makes it the ideal fruit to prevent and treat respiratory illnesses and even inflammation by creating a shield against free radicals.[5] [6]

Papayas assist in maintaining a healthy gut

Papaya improves digestion, contains the enzyme papain, which offers digestive support and fights parasites, and serves as an inflammatory.  The seeds, in particular, are high in antioxidants that fight free radicals known to cause numerous diseases, including cancer.[7]

  The fruit and seeds are effective in supporting the breakdown of food and the efficient use of its nutrients. 

Bottom line

A healthy gut significantly increases the strength of our immune system, helping us fight viruses, preventing cancer, protecting our kidneys, and so much more.  So, next time you make your shopping list, consider including the ‘fruit of the angels’ and papaya supplements in your cart.

Sources

  1. (The) survey shows 74 percent of Americans living with GI discomfort. Written for Fox News. Updated on October 28, 2015. Retrieved on March 26, 2020. https://www.foxnews.com/health/survey-shows-74-percent-of-americans-living-with-gi-discomfort
  2. The Gut: Where Bacteria and Immune System Meet. Written by Helen Fields for John Hopkins.November 2015. Retrieved on March 26, 2020, from https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet
  3. Barbagallo M, Marotta F, Dominguez LJ. Oxidative stress in patients with Alzheimer’s disease: effect of extracts of fermented papaya powder. Mediators Inflamm. 2015;2015:624801. doi:10.1155/2015/624801, Retrieved from PubMed https://www.ncbi.nlm.nih.gov/pubmed/25944987
  4. Papayas raw Nutrition Facts & Calories. Written for Self NutritionData. Retrieved on March 26, 2020, from https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1985/2
  5. Vitamin C and Immune Function Carr, A.C.; Maggini, S. Vitamin C. Nutrients Updated 2017. Retrieved on March 26, 2020, from PubMed. https://pubmed.ncbi.nlm.nih.gov/29099763/
  6. Melodie Anne 28 2018 Vitamin C for Chronic Inflammation. Written for Healthfully. Retrieved on March 26, 20020 from https://healthfully.com/vitamin-c-for-chronic-inflammation-6772359.html
  7. Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free radicals, antioxidants in disease and health. International Journal of biomedical science: IJBS4(2), 89–96. Retrieved on March 26, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/

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Getting Back to a Healthier and Slimmer You

Author: Myrene Dickinson

February 27, 2020

Disclosure: Some of the links below are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.

Yo-Yo Dieting, as you all know, leads to weight loss and regaining it as soon as you return to regular eating. It’s a dead end without an outlet, if you let it. To achieve real, lasting weight loss, it’s important to make lifestyle changes for good that incorporate exercise and diet.

Avoid yo-yo dieting at all costs because it can be harmful to health, leading to increased body fat, fatty liver, and depression.[1]   Put a stop to negative impulses by recognizing the triggers and exchanging them with positive behaviors. 

Dietary Changes

So, in this process, you’ve lost weight and then gained it back either through a lack of continued exercise or perhaps some adverse nutritional changes. To go back and shed the weight off again, you will need to commit to the original process that melted away the fat in the first place. Start with slowly making dietary changes. Cutting portion size and sugar are two of the leading ways to do this. [2]

Exercise

Next, move on to exercise. Perhaps a recumbent bike will help get you going. It’s easier on the back, and you can set a stationary model up in the home and watch TV while exercising. Standard exercise bikes take up less room and will accomplish the same task but will put a little more pressure on the back.[3] Utilizing an upright stationary bike with arm pull bands will also add a good workout for the arms. These are great alternatives to the great outdoors when you are battling mosquitos in summer or cold, rainy weather during other times of the year. There is also the advantage of being able to catch up on your favorite shows while you work hard to take the weight off. Plus, it makes the time fly.

One other item worthy of adding to your workout regimen helps the legs and firms the butt muscles. It is a gadget placed between the legs, and you use your thigh muscles to close the device and allow it to open again slowly. Do this while performing kegel exercises, and you’ve killed two birds with one stone! I know its odd sounding, but honestly, once you’ve tried it, you’ll be hooked!

Stretch bands that allow you to stand on the center while utilizing the handles to perform various workouts are another exercise you can do in the house that will help with weight loss.[4] Standard exercise bikes are excellent in most cases, but again if you have back difficulties, try a recumbent bike, increasing the time slowly until you gain more confidence and can sustain a half-hour ride. Do the half-hour ride for several weeks and then gradually increase the time again, a little at a time. You can also change the terrain settings on your bike if it has this option and start riding uphill.  Doing this will increase the intensity a bit and make your work out a little more difficult over time.

Passive Exercise

Remember this when you are trying to lose weight, moving is better than not moving. Try to increase your movement in any way possible. If you go to the store shopping, park further away from the store. On days when you don’t feel like using the recumbent bank, spend a little extra time walking through the stores. Get a pedometer to track your steps and see how far you usually walk during the day. Note this as your baseline. Work to increase the number of steps and distance over time. Passive exercises, such as walking through a store or parking further away, are just the tip of the iceberg. Movement, portion control, and subtle changes to the diet are critical factors in sustained weight loss.[5] For a discussion on diet as relates to weight loss, look at Weight Loss Maintenance: A Review of Dietary Related Strategies that offers some tips and tricks to help you along the way.

As you know, it’s a combination of diet, exercise, and setting goals. I invite you to take a look at the products I suggest – my promotion is based on my own experience and that of reviews. Click here

References

  1. “Deep body composition phenotyping during weight cycling: relevance to metabolic efficiency and metabolic risk.” Accessed February 26, 2020. https://doi.org/10.1111/obr.12254.
  2. Smith, M., Segal, J., & Robinson, L. (2020). How to Lose Weight and Keep It Off. Retrieved 26 February 2020, from https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
  3. Cronkleton, E. (2020). Stationary Bike Workout Benefits and Exercise Plans. Retrieved 27 February 2020, from https://www.healthline.com/health/fitness-exercise/stationary-bike-workout
  4. 20 Resistance Band Exercises To Strengthen Your Entire Body by Amy Winderl – https://www.self.com/gallery/resistance-band-exercises
  5. How Much Should I Walk To Lose Weight? by Wendy Bumgardner – https://www.verywellfit.com/how-long-should-you-walk-to-lose-weight-3432706