FORTALECENDO SEU SISTEMA IMUNOLÓGICO

Em tempos de desinformação e euforia, temos que estar atento pois o que não sabemos, (a falta de conhecimento) pode nos prejudicar. Essas informações abaixo não devem substituir as orientações do seu médico caso você esteja sendo tratado com alguma dieta específica.

Suplementos: aqui está uma lista de suplementos básicos para impulsionar o sistema imunológico, suplementos que são baratos, vendidos sem receita e podem ajudar a adicionar resistência extra contra o vírus:

  • Vitamina C
  • Vitamina E
  • Vitamina D
  • Vitamina A
  • B-6
  • Zinco

Alimentos que melhoram o sistema imunológico:

  • Espinafre – Vitamina A e C, além de ferro, fibra, antioxidantes e beta-caroteno
  • Frutas cítricas / pimentão vermelho – contêm altos níveis de vitamina C
  • Cogumelos – contêm selênio e vitaminas do complexo B, como riboflavina e niacina
  • Brócolis – cru ou levemente cozido, é rico em vitamina A, C e E, além de conter antioxidantes e fibras
  • Gengibre / Tumeric – ótimo anti-inflamatório. Ajuda com dor de garganta, inflamação corporal, artrite, etc.
  • Batata-doce – rica em vitamina A e C
  • Chá Verde – contém antioxidante, EGCG e aminoácido, L-teanina, os quais podem ajudar a melhorar sua saúde imunológica
  • Aves (por exemplo, frango, peru) – contém vitamina B-6
  • Mariscos, especificamente caranguejo, lagosta e mexilhões – ricos em zinco (mas não come muito)
    Esta não é de forma alguma uma lista exaustiva, apenas um ponto de partida para integrar alguns reforços imunológicos rápidos em sua dieta diária!

EVITAR AO MÁXIMO

  • Açúcar – promove crescimento bacteriano prejudicial e pode diminuir a funcionalidade das células imunes em 40%, eliminando a vitamina C
  • Álcool – prejudica a produção de células T e B, ciclos de sono e afeta os níveis hormonais.
  • Refrigerante (incluindo dieta) – prejudica seu microbioma e sua capacidade de metabolizar glicose a longo prazo
  • Cafeína – alta e regular dose de cafeína reduz as células T, suprime a função linfocitária e diminui a produção de interleucinas
  • MSG – afeta negativamente o timo e o baço, os quais desempenham um papel no sistema imunológico – Miojo está na lista de alimentos consumidos diariamente com alta concentração de MSG.

Lembrando que o exercício físico de forma moderada ajuda a manter seu sistema linfático funcionando e suas defesas em dia. Para aqueles que tem dores durante atividades físicas, recomendamos uma avaliação antes de iniciar qualquer atividade.

Qualquer dúvida entre em contato conosco pelo formulário no final dessa página ou manda-nos mensagem via txt ou WhatsApp no número 407-308-8878.





In times of disinformation and euphoria, we have to be aware that what we don’t know, (the lack of knowledge) can harm us. The information below should not replace your doctor’s advice if you are being treated with a specific diet.

  • Supplements: Here’s a list of basic of immune-boosting supplements that are cheap, over-the-counter, and can help add that extra fortification against the virus:
  • Vitamin C
  • Vitamin E
  • Vitamin D
  • Vitamin A
  • B-6
  • Zinc

At-Home Nutrition:

  • Immune-Boosting Ingredients: 
  • Spinach — Vitamin A & C, plus iron, fiber, antioxidants & beta-carotene
  • Citrus Fruits/Red Bell Peppers — contain high levels of Vitamin C
  • Mushrooms — contain selenium plus B Vitamins like Riboflavin & Niacin
  • Broccoli — raw or lightly cooked, it’s packed with Vitamin A, C & E, as well as containing antioxidants and fiber
  • Ginger/Turmeric — great anti-inflammatory. It helps with a sore throat, bodily inflammation, arthritis, etc. 
  • Sweet Potatoes — high in Vitamin A & C
  • Green Tea — contains an antioxidant, EGCG, and amino acid, L-theanine both of which may help to boost your immune health
  • Poultry (ie. chicken, turkey) — contains Vitamin B-6
  • Shellfish, specifically crab, clam, lobster, and mussels — high in Zinc (but don’t eat too much)

This is by no means an exhaustive list, just a starting point to integrate some quick immune boosters into your everyday diet

Foods to Stay Away From:

  • Sugar — promotes unhealthy bacterial growth, and can decrease immune cell functionality by 40% by crowding out Vitamin C
  • Alcohol — impairs T- & B-cell production, sleep cycles, and affect hormone levels
  • Soda (including diet) — impairs your microbiome and your ability to metabolize glucose in the long-term 
  • Caffeine — regular, high dose of caffeine reduces T-cells, suppress lymphocyte function and lower interleukin production
  • MSG — negatively affects your thymus & spleen both of which play a role in your immune system

Physical exercise in a moderate way helps to keep your lymphatic system functioning and your defenses up to date. For those who are in pain during physical activity, we recommend an assessment before starting any activity.

Any questions, contact us thru the contact form in this page or call us at 407-308-8878

It’s All in the Diet! Foods that can Fight Inflammation

What is inflammation? When your body encounters anything it does not immediately recognize, your immune system will attack it. Foreign things such as invading microbes, plant pollen, or chemicals can be under attack by your immune system, which is a process commonly known as Inflammation.

Inflammation is not a bad thing- its an essential process for the body to protect itself from further injury or illness. When the inflammation becomes long standing or rather chronic, it can lead to a multitude of illnesses. Chronic inflammation can cause rheumatoid arthritis, diabetes, psoriasis, colitis, obesity, heart disease, lupus, asthma, alzheimer’s and more.

What causes chronic inflammation? Chronic Inflammation is most commonly caused by the modern diet and lifestyle we have all grown accustomed to. Certain things like processed foods, sugar, hydrogenated and trans fats, stress, malnutrition, obesity, pollution, heavy metals, and even excessive exercise can cause chronic inflammation. The immune system overreacts to these things because it can lead to joint pain, fatigue, and damage to the blood vessels.

Which foods should I avoid? Foods that are generally bad for your health are generally the culprits that cause chronic inflammation. Soda, refined carbohydrates, and processed meats are just a few to name. Here are some foods you should consider avoiding:

  • Refined Carbs such as white rice, white bread, pastries, pastas and flour.
  •  Fried foods such as French fries.
  •  Red meat like burgers and steaks and processed meat such as hotdogs and deli meat.
  • desserts, such as cookies, candy and ice cream
  • Alcohol and sugary drinks, such as soda

So what should I eat? Anti-inflammatory diets promote a reduction in inflammation. A person may be able to reduce their body’s inflammatory response by implementing these healthful dietary changes. 

  • Cold water fish, including salmon and sardines.
  • Dark leafy greens, including spinach and kale
  • Walnuts, pistachios, pine nuts and almonds
  • Avocado and coconut
  • Blueberries, blackberries, cherries and dark red grapes.
  • beans and lentils
  • Spices, such as garlic, onion turmeric and cinnamon

Visiting ProSpine Orlando can get you on the right track to a better, healthier life. Call (407) 250-7391 today to see how we can help you with proper nutrition and exercise tips!

You don’t have to work out to burn calories..

Although it is said that weight loss is 80 percent diet, you may have noticed that proper weight control cannot be achieved entirely by dieting alone. In fact, you may know a few people who opt for a sedentary lifestyle appear to be able to maintain an ideal weight.

How do they do it?

Turns out you can burn extra calories with activities that require little to no physical exercise.

Below is a guide to common calorie-burning activities and the number of calories per hour they consume:

  • One hour spent cycling: 600
  • Whimpering about an ache or pain: 125
  • Complaining about a stiff neck: 99
  • Whining about a sleepless night: 230
  • Moaning about low back pain: 451
  • Reaching into the medicine cabinet: 200
  • Creating excuses to avoid chiropractors: 154
  • Telling others about chiropractic: 35Y

Just kidding!

This chart may begin to explain why some of our patients don’t “pay it forward” by telling others about today’s safe and natural chiropractic care. Could it be that referring others doesn’t burn enough calories?

Do you know someone who seems to be burning calories by whining, complaining or taking medications for their aches and pains? If you think we could help them, please put in a good word for us. You’ll feel better—and so will they.