Tag: Health

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Honey is a natural sugar that can be surprisingly helpful when it comes to managing a sore throat and other cold and flu symptoms.

Sore Throat? Try Some Honey

Honey can help make a sore throat more bearable by tamping down inflammation and coating your throat

If your throat is scratchy, sore or raw, you may already have a home remedy in your pantry: honey. Honey has been used for centuries to soothe sore throats — and there’s good science behind why it works.

Family medicine specialist Elizabeth Rainbolt, MD, gives us the buzz.

How honey helps a sore throat

Honey is a natural sugar that can be surprisingly helpful when it comes to managing a sore throat and other cold and flu symptoms.

The reason why? It has to do with the nectar bees collect from plants. Nectar is sugar, but it has something going for it that your average table sugar doesn’t.

“The nectar the bees gather contains small amounts of enzymes, vitamins, minerals and more,” Dr. Rainbolt explains. “So, when bees make honey and we eat it, some of those healthy plant-based benefits make their way into our bodies.”

Honey can help soothe your sore throat in a few different ways.

Reduces inflammation

Inflammation (swelling) in your throat is part of what gives you that can’t-swallow feeling. Honey contains nutrients that may help to tamp down inflammation.

“Honey is a good source of flavonoids, which are a kind of plant chemical with anti-inflammatory properties,” Dr. Rainbolt shares.

So, when your throat is on fire, reaching for some honey can help ease swelling and give you some relief.

Fights viruses and bacteria

Another thing about those flavonoids in honey: They’re naturally anti-microbial. That means they can help your immune system fend off invaders that can get you sick, like viruses and bacteria.

Manuka honey in particular may help fight Streptococcus mutans, a common bacterium behind some throat infections.

“Manuka honey contains a unique compound called methylglyoxal, which gives it extra antibacterial power,” Dr. Rainbolt explains. “It may help reduce certain types of bacteria in the mouth and throat.”

But honey isn’t a replacement for medical care. If you’re dealing with strep throat or another bacterial infection, honey might help make your throat feel a little better — but it’s not a cure. Talk with a healthcare provider if you think your sore throat is something more serious than irritation from things like a cold or allergies.

Coats and soothes

Honey is thick and sticky, which helps coat the lining of your throat. It can act as a protective layer that can reduce irritation and make it easier to swallow.

“Think of honey like a natural cough drop,” Dr. Rainbolt says. “It forms a coating that calms the tissues in your throat and reduces that raw, scratchy feeling.”

Calms a cough

The same soothing effect that helps your sore throat can also quiet a nagging cough. In fact, research suggests honey may be more effective than over-the-counter cough suppressants, especially for nighttime symptoms.

Calming the cough means less stress on your throat — and less pain.

How to use honey for a sore throat

There are a few different ways to get your honey fix for a sore throat:

  • Swallow a teaspoon or two straight.
  • Stir it into warm water with lemon.
  • Add it to herbal tea.

“For a double-soothing effect, combine honey with warm liquids like tea or lemon water,” recommends Dr. Rainbolt. “Just avoid using boiling water — that can destroy some of honey’s beneficial properties.” Instead, let your hot water sit for a few minutes before you stir in your honey.

What kind of honey is best for a sore throat?

All honey has benefits, but some kinds pack a little more punch to knock out a sore throat:

  • Raw honey is the least processed, so it’s more likely to retain more antioxidants.
  • Manuka honey is rich in antibacterial, antiviral and antifungal properties.
  • Darker-colored honey tends to have less added water, so the benefits can be more concentrated.

“If the honey is crystal-clear, it’s likely been highly processed,” says Dr. Rainbolt. “Look for raw, dark, or cloudy honey to get the most health benefits.”

What else to consider

Honey is a natural remedy for sore throats. But natural doesn’t mean without risks. Keep these things in mind:

  • Never give honey to children under 1. Honey can carry bacteria that cause infant botulism, a rare but serious illness.
  • Watch the sugar. Honey is still a form of sugar, so use it in moderation — especially if you have diabetes or are watching your intake.
  • Read the label. Clear or blended honeys are often more processed and may contain added sweeteners like corn syrup, which limit their effectiveness.

When used properly, honey might help ease a sore throat and deliver an antibacterial and anti-inflammatory boost, especially when used in combination with other home remedies.

But it’s not a magic elixir. If you think it could be strep throat or have other troubling symptoms, talk with a healthcare provider.

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A strong pelvic floor can help you maintain control of your bladder and bowels. @ClevelandClinic – Gynecologist Amy Gee, MD,

How and Why To Do Pelvic Floor Exercises

Strengthening your pelvic floor can help you avoid incontinence issues and sexual dysfunction

You do bicep curls to keep your arms strong. Crunches to keep your core in shape. Squats to build lower-body stability.

But there’s another muscle group that you may not be giving the attention you need. It’s your pelvic floor, a network of muscles in your pelvis that’s critical to your quality of life.

How do you do pelvic floor exercises? And do you really need to?

Gynecologist Amy Gee, MD, shares advice about how to strengthen your pelvic floor and why it matters.

Benefits of pelvic floor exercises

Your pelvic floor sits in the lower part of your torso between your abdomen and legs. It forms a kind of bowl that supports your bladder, bowels, rectum, urethra and other pelvic organs. Exercising your pelvic floor helps maintain strength and integrity so those vital organs can work their best.

Exercises that target your pelvic floor can help you avoid troubles like:

  • Bladder problems, including leaking urine and an overactive bladder.
  • Stool incontinence.
  • Sexual issues, like decreased sensitivity, pain and erectile dysfunction.
  • Prolapse, which happens when your vagina, urethra, uterus or rectum sags or slips out of position. That can feel like a fullness or pressure sensation in your vagina or bottom.

Because of the nature of the female anatomy, pelvic floor exercises are more commonly recommended for women.

“The vaginal canal is an open space. And that void can lend itself to issues for females if your pelvic floor becomes weakened,” Dr. Gee explains.

But people of any sex can benefit from a strong pelvic floor.

How do you know if your pelvic floor is weak?

The muscles in your pelvic floor tend to weaken as you age. Pregnancy and vaginal births can speed that along. And if you’re carrying extra weight (particularly around your midsection), it can put added pressure on your pelvic floor muscles.

Urinary incontinence is one of the most common signs of a weak pelvic floor. That can look like:

  • Peeing when you cough, laugh, sneeze or exercise
  • Difficulty starting to pee
  • Leaking urine
  • Having an urgent need to pee
  • Waking up several times a night to pee

Dr. Gee recommends pelvic floor strengthening for most people starting in their 20s. But it’s worth pointing out that, while many of us can benefit from exercising our pelvic floor, it may not be for everyone.

Some people have particularly tight muscles in their pelvic floor. It’s called pelvic floor dysfunction and can cause issues like trouble releasing pee or poop. And it can cause pain during intercourse if the muscles in your vagina can’t relax.

In that case, exercises to strengthen your pelvic floor muscles can exacerbate your troubles. Talk with a healthcare provider about options for pelvic floor relaxation exercises.

Finding and engaging your pelvic floor muscles

It’s not especially difficult to engage your pelvic floor muscles, but it can take some practice to identify the right muscles to squeeze.

To start, pretend you have to pee. Now, squeeze the muscles you’d use to hold it. Those muscles are your pelvic floor.

Still not sure you’re getting the right spot?

“Sometimes, it can help to place a finger in your vagina and squeeze until you feel those muscles activate,” Dr. Gee advises.

Still not finding it? A pelvic floor physical therapist may help.

Physical therapists sometimes use extra tools to help you target the right muscles.

That can include things like biofeedback techniques, which use sensors to monitor your muscle activity as you engage your pelvic floor. That feedback can help you target the right muscles to perform the exercises correctly.

Some people also try vaginal weights, which are special weights shaped like cones or teardrops that can be inserted in the vagina and used to train your pelvic floor. It’s not about adding weight in the same way you would if you’re bench-pressing. Think of these tools as less about pumping up the resistance and more as a way to help you identify the correct muscles so you can make sure you’re engaging your pelvic floor properly.

Best exercises for the pelvic floor

Before we jump into the exercises, let’s set some expectations.

For starters, there are no quick fixes to strengthen your pelvic floor. Like any other muscle, it takes some time to build up.

“I always tell patients to equate it to trying to increase your cardio; it takes time and dedication,” Dr. Gee shares. “And like with any other exercise program, you want to start slowly and build up.”

She recommends these exercises.

Kegels

Kegel exercises are the most widely recommended pelvic floor exercises. And for good reason — they’re the only exercises that specifically target your pelvic floor.

“There is a lot of different advice about how to best do Kegels,” Dr. Gee notes. “But there’s no data that shows any specific regimen that’s best for everyone.”

That said, here’s one way to get started:

  1. Sit or lie down.
  2. Squeeze your pelvic floor muscles (remember, like you’re trying to stop a stream of urine) for a second.
  3. Relax for a second.
  4. Repeat four more times.
  5. Repeat for two cycles a day.

Easy? Try a set of four one-second Kegels and then hold the fifth for five seconds.

“Holding a Kegel for several seconds can be pretty challenging,” she recognizes. “But the more you try, the more stamina you’ll build. I try to tell patients to work toward a five-second hold. If you can get there, you’re doing really well.”

Here’s a pro tip for people dealing with stress incontinence — a tendency to leak urine when you sneeze, cough, laugh or lift things: Do a quick, strong Kegel right before the activity that causes you to leak. (It’s called “the knack.”)

And another tip: Tickle in your nose? Squeeze before you sneeze.

Cat-cow pose

Learn how to do a cat-cow yoga pose from exercise physiologist, Katie Lawton, MEd.

If you’re up for a bigger challenge, you can incorporate Kegels into other stretches and exercises, like cat-cow pose.

Here’s how:

  1. Start in a tabletop position on the floor. That means kneeling on the floor with your hands down in front of you, about shoulder-width apart. Your back should be in a straight line from your tailbone to your head.
  2. Inhale as you drop your tummy toward the ground, allowing your back to dip as you lift your bottom and your head toward the ceiling. That’s the “cow” part of cat-cow pose.
  3. As you exhale, release your pelvic floor muscles, as you arch your back and drop your head to look at the ground. Engage your pelvic floor muscles, as you do with a Kegel. This is the “cat” pose.
  4. Repeat for several rounds alternating between cat and cow as you engage and relax your pelvic floor.

It’s important to remember that, while cat-cow and other exercises are good for things like building flexibility and strength in your body, holding the Kegel is the part that targets your pelvic floor. If you’re not squeezing your pelvic floor muscles, you’re not targeting that muscle group.

“You have to be cognizant about purposefully engaging your pelvic floor if you want to get the benefit. Think to yourself, Am I just clenching my butt? Or am I actually contracting my pelvic floor?” Dr. Gee advises.

Bridge

Bridge pose can help strengthen the muscles in your back and legs. And with some extra effort, your pelvic floor, too.

Here’s how to do it:

  1. Lie on your back with your knees bent, feet on the floor and arms at your sides.
  2. Lift your hips to raise your pelvis toward the ceiling. Engage your pelvic floor muscles.
  3. Hold for a few seconds.
  4. Slowly lower your hips to the ground and relax your pelvic floor.
  5. Repeat for several rounds.

Squats

You can also exercise your pelvic floor while doing squats. Squeeze as you lower and release as you stand. Up the ante even more with squat variations, like jump squats, sumo squats and using barbells.

Seeking support

Kegels and other pelvic floor exercises are typically safe to do at home. But many people benefit from working with a physical therapist trained in pelvic floor dysfunction.

“Learning the appropriate technique is important, and it’s helpful to have a trained professional guide you through it,” Dr. Gee states.

Seeing a physical therapist who specializes in pelvic floor problems is especially important if you experience pelvic pain or signs of prolapse.

“Underlying back and hip pain can contribute to pelvic pain. A specialist can make sure you’re addressing all of the issues,” she adds. “For pelvic pain, physical therapy is really a mainstay of treatment.”

Talk with a healthcare provider about your concerns and whether pelvic floor therapy could be right for you.

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Fish is packed with lean protein, but its biggest nutritional advantage is omega-3 fatty acids. @ClevelandClinic

August 24, 2026/Diet, Food & Fitness/Nutrition

Best Catch: The Healthiest Fish To Eat

The best choices are high in omega-3s and protein and low in mercury

Fish has earned its reputation as one of the healthiest proteins you can put on your plate. But with so many options in the seafood case, it can be hard to know which ones deserve a spot in your shopping cart.

“It can get overwhelming sometimes with so many choices,” says registered dietitian Julia Zumpano, RD, LD. “The key is choosing fish that give you the most nutritional benefit while limiting your mercury exposure.”

The 5 best fish to eat

Fish is packed with lean protein, but its biggest nutritional advantage is omega-3 fatty acids. These healthy fats can help support heart and brain health and lower inflammation, among other benefits.

Zumpano’s top choices for fish are all high in omega-3s and protein, as well as other vitamins and nutrients.

They’re also low in mercury, a toxic metal that brings health concerns in high amounts.

Here are five fish choices to search out at the market.

1. Sardines

Don’t let their tiny size fool you: “Sardines offer big health benefits,” says Zumpano.

A 3-ounce serving provides about 2 grams of omega-3 fatty acids — one of the highest amounts of any fish. They’re also a good source of calcium and vitamin D, essential nutrients your body needs to work right.

Another perk? They’re inexpensive and easy to keep on hand. You can buy sardines packed in olive oil or tomato sauce and add them to:

  • Salads
  • Pasta dishes
  • Grain bowls
  • Toast

If you’re watching your sodium intake, compare nutrition labels and choose lower-sodium varieties when possible.

2. Herring

Herring is another oily fish loaded with omega-3s. While it contains slightly less omega-3 than sardines, herring still delivers plenty of heart-healthy fats. It’s also swimming in vitamin B12 and vitamin D.

Depending on your preferences, herring can be eaten:

  • Cooked fresh
  • Smoked
  • Pickled
  • Canned

“Herring has a stronger, fishier flavor because it’s rich in those healthy oils,” Zumpano notes. “If you’re trying it for the first time, using mustard and dill is a traditional preparation that’s a great place to start.”

3. Mackerel

Mackerel is another excellent source of omega-3s and lean protein, but there’s one important catch: Not all mackerel is created equal.

It’s best to choose the smaller Atlantic or Spanish mackerel, which are relatively low in mercury, clarifies Zumpano. And pass on king mackerel, a larger predator fish that contains much higher mercury levels.

Mackerel is tasty grilled, baked or poached. The fish pairs well with vegetables, salads and whole grains for a balanced meal.

4. Salmon

No list of healthy fish would be complete without salmon. Popular with diners for its rich and meaty texture, salmon is another excellent source of protein, omega-3 fatty acids and key vitamins.

When it comes to nutritional value, wild salmon holds a slight edge over responsibly raised farmed salmon, notes Zumpano. But both are excellent choices.

“If you have the opportunity to choose wild Pacific salmon, it’s a great option,” she adds. “But don’t be afraid to eat farm-raised Atlantic salmon if that’s what’s available or fits your budget.”

5. Rainbow trout

Rainbow trout is another option in the seafood case that checks a lot of good-for-your-health boxes. It’s rich in lean protein and omega-3 fatty acids while also providing important key vitamins and nutrients.

“Rainbow trout has a mild flavor and soft texture, too, so it’s easy to work into meals,” says Zumpano. Try it baked, grilled or pan-seared. It goes nicely with veggies, salads or whole grains for a balanced plate.

Fish to limit

No fish is completely “bad” for you, given the protein and other nutrients they offer. But some are worth eating less often because they’re lower in omega-3s or potentially higher in mercury or other contaminants.

This list includes:

  • Tilapia: While tilapia is a lean source of protein, it lacks the omega-3 content of other fish. “Most people don’t get enough omega-3s in their diet, so if you’re going to enjoy fish, try to choose fish that are highest in that nutrient,” suggests Zumpano.
  • Tuna: Both fresh and canned tuna provide protein and omega-3s. The concern is mercury. Larger fish tend to accumulate more mercury over time, so Zumpano recommends limiting tuna to about 6 ounces per week. If you buy canned tuna, chunk light varieties generally contain less mercury than albacore.
  • Imported catfish: Most catfish sold in the United States is imported, which brings concerns about potential contaminants, cautions Zumpano. If catfish is a favorite, look for farm-raised fish from the U.S.
  • Larger fish: Mercury concerns typically rise with the size of the fish. The reason? Big fish (like marlin, shark and swordfish) eat smaller fish and absorb the mercury that accumulates in their bodies over time.

Final thoughts

While fish consumption in the United States has risen in recent years, most Americans still don’t eat from the seas often enough, says Zumpano. That adds up to a lot of people missing out on an important source of omega-3 fatty acids.

In general, health experts recommend that adults eat two 4-ounce servings of fish per week as part of a healthy and balanced diet. (Pregnant or breastfeeding women should limit it to one serving per week, given the mentioned mercury concerns.)

Zumpano recommends adding a variety of seafood to your meals. If you’re looking for choices other than the fish cited here, check out the “best choices” list put together by the U.S. Food and Drug Administration (FDA).

“Fish is one of the healthiest sources of protein you can eat,” reiterates Zumpano. “When you choose fish that’s high in omega-3s and lower in mercury, you’re getting the greatest nutritional benefit.”

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High temperature,infections widespread at this time of year @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic Adriane Lioudis, MD.

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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Biking is a good way to get your blood flowing..😍😃@ClevelandClinic #hearthealth

Screenshot_2020-07-27 #biking hashtag on Instagram • Photos and Videos

Cleveland Clinic
@ClevelandClinic

 

You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.

If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.

But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.

Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.

Q: How does breaking a sweat boost immunity?

A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.

Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.

Q: How much exercise do you need?

A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.

Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.

Q: What types of exercise are most helpful?

A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.

Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.

Q: Can too much exercise set your immune system back?

A: Yes, though, the level to which it can slow your system down is still up for debate.

Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.

This problem usually affects elite athletes, such as marathon runners, most.

On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.

Q: Can exercise make an illness worse?

A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.

If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.

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Morning back pain waking you up? Try these simple fixes. @ClevelandClinic. Pain relief from experienced Physical Therapists

Why Your Lower Back Pain Is Worse in the Morning (and What To Do About It)

Your sleep position, immobility, mattress and underlying conditions can all cause morning back pain

There’s nothing worse than waking up on the wrong side of the bed. But it can be hard to avoid when you wake with lower back pain in the morning. A back that throbs, aches or sends shooting pain down your legs can quickly set the tone for your day.

Most people experience lower back pain at some point, and more than 20% have chronic lower back discomfort. It’s the second most common reason people in the U.S. visit their primary care provider — behind colds and flu.

Whether you experience lower back pain all day or only in the morning, understanding what’s contributing to the pain may help you fix it. Pain management specialist Tara-Lin Hollins, MD, shares what might be behind your morning back pain and offers tips to help you wake up pain-free.

4 causes of lower back pain in the morning

Back pain and sleep have a complicated relationship. Pain can disrupt your sleep, and poor sleep can make you more likely to have higher pain. Getting to the bottom of your pain may help end the cycle.

Dr. Hollins says several factors can contribute to morning back pain.

1. The wrong sleep position

You spend a third of your life sleeping or resting, so if your spine is out of alignment while you sleep, it can have a significant impact on your body. Your sleep position affects your alignment and may (or may not) support the natural curvature of your spine.

“It’s common to be so tired at bedtime that you fall into bed and sleep however you hit the bed,” Dr. Hollins says. “But you may not be sleeping in the best position for your spine.”

The most beneficial sleep positions for your back are on your:

  • Side, with your knees partially bent
  • Back, as long as you don’t have sleep apnea (which worsens when sleeping on your back)

Sleeping on your stomach makes you more likely to twist your neck to the side — a quick way to throw your neck and spine out of alignment.

2. Lying down for hours

When you sit all day at your desk without moving, it can make you stiff. Similarly, when you sleep, you’re not moving much for seven to eight hours. Lying immobile for a long period could cause you to wake up with back or hip pain.

“Our bodies are not supposed to be stagnant for multiple hours,” Dr. Hollins explains. “Stiffness can settle in, and inflammation can build up. Then, when you try to move in the morning, releasing the inflammation can be painful.”

Tricky, right? After all, you want a good night’s sleep, and lying immobile while you doze is often a sign that you got all of your ZZZs. But to avoid lower back pain, Dr. Hollins advises taking some time to stretch before you jump out of bed.

3. An unsupportive mattress or pillow

Your mattress is your main source of back support while you sleep. And your pillow ensures proper neck alignment. A mattress that’s damaged, too soft or sagging can cause your lower abdomen to sink deeper than the rest of the spine, pulling your back out of alignment.

“All too often, people opt for a soft mattress, thinking it will be more comfortable,” Dr. Hollins notes. “You don’t want a hard mattress, but it should feel firm and supportive. You shouldn’t sink into it.”

Need tips for choosing the best mattress for your back? We can help.

4. An underlying condition or pregnancy

Some conditions or chronic diseases may put you at higher risk for morning back pain. Chronic conditions that affect both sleep and morning back pain include:

Pregnancy can also bring back pain in the morning due to:

  • Additional strain on your lower back muscles
  • Shifting center of gravity
  • Increased weight

How to stop waking up with lower back pain

Lifestyle changes, like achieving a healthy weight and exercising every day, are always helpful for back pain. But Dr. Hollins also recommends actions related to sleeping that may additionally help reduce or eliminate your morning back pain.

Add supportive pillows

Pillows are a great way to support your back’s alignment. Your typical sleep position should guide the pillows you use:

  • Back sleepers. Choose a head pillow that supports your neck and lets your head sink in. Place a pillow under your knees to support your spine’s natural curvature.
  • Side sleepers. For your head, choose a thick pillow that keeps the top portion of your spine straight and parallel to the mattress. Place a small pillow between your knees to help even out your hips.
  • Stomach sleepers. Don’t use a pillow for your head, or choose a very thin one. Put a thin pillow under your lower abdomen to keep your spine aligned.

“Look for pillows that are specific to your sleep position,” Dr. Hollins advises. “But no matter which position you use, adding pillows strategically around your body can support your spine and reduce morning pain.”

Adjust your sleep position

If you’re used to sleeping in the same position every night, it can be challenging to change it. But small adjustments may help:

  • Place both arms in the same position if you sleep on your back — instead of flinging one arm over your head — to keep your spine aligned.
  • Bend your knees when sleeping on your side to help balance your body and reduce any pressure on your lower spine.
  • Put pillows in front of you if you sleep on your side so you don’t roll onto your stomach.
  • Sleep on your left side whenever possible to take pressure off your internal organs.

“You want to be as comfortable as possible when you go to sleep,” Dr. Hollins says. “That way, you’ll be more likely to stay in a supportive sleep position.”

Replace your mattress regularly

According to the Sleep Foundation, the general guideline is to replace your mattress every six to eight years. But you may need a new mattress sooner if yours is:

  • Making noise (if it’s an innerspring mattress)
  • Noticeably sagging or damaged
  • Causing muscle or joint stiffness, especially if you don’t have the same stiffness when you sleep at hotels or other homes

When choosing a new mattress, choose a “medium firm” mattress — level 6 out of 10 on the mattress firmness scale. It may reduce your back pain symptoms by nearly half.

Pause before you get up

Most people get out of bed as soon as they wake up, Dr. Hollins points out. But taking a few minutes to prepare your back for transitioning to sitting, standing and walking can help with morning back pain.

  • Stretch while you’re still in bed. While on your back, bring one knee to your chest. Hold it for three seconds, let it go and then, switch to the other leg.
  • Warm your muscles. Slide a heating pad under your back to warm your muscles. Use one that’s designated as safe for use in the bed and has an auto shut-off. Keep the sheet or your shirt between the pad and your skin.
  • Take your time getting up. First, sit on the edge of the bed and let your back adjust. Then, use your legs — not your back — to stand up.

See your healthcare provider if your back pain worsens or occurs most mornings for two or three months. They can check for underlying back issues and may prescribe physical therapy.

“Don’t wait six or eight months to see your provider,” Dr. Hollins urges. “They can provide guidance about the best stretches to do, and your back will thank you.”

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Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation @MayoClinic 🌈 🏳️‍🌈 🌈

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

nFruitRainbow

Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.

Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

  • Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
  • Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
  • Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
  • Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.

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5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic Adriane Lioudis, MD.

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

Posted on

Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation @MayoClinic 🌈 🏳️‍🌈 🌈

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

nFruitRainbow

Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.

Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

  • Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
  • Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
  • Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
  • Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.