8 Vitamins & Minerals You Need for a Healthy Immune System @ClevelandClinic

Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.”
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

1. Vitamin C
Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Spinach.
Kale.
Bell peppers.
Brussels sprouts.
Strawberries.
Papaya.
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements

2. Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:
Almonds.
Peanuts/peanut butter.
Sunflower seeds.
Oils such as sunflower, safflower, and soybean oil.
Hazelnuts.

3. Vitamin A#

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful:
Carrots.
Sweet potatoes.
Pumpkin.
Butternut squash.
Cantaloupe.
Dark green leafy vegetables.

4. Vitamin D
Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:
Salmon.
Mackerel.
Tuna.
Sardines.
Vitamin D fortified like milk, orange juice and cereals.
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.

5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
Enriched pasta.
Enriched bread.
Enriched rice.

6. Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
Red meat (limit to smaller amounts and less often).
Chicken.
Turkey.
Canned sardines.
Oysters.
Clams.
Mussels.
Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
Beans.
Broccoli.
Kale.
Iron-fortified cereals.

7. Selenium
Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in:
Seafood (tuna, halibut, sardines).
Meat and liver.
Poultry.
Cottage cheese.

8. Zinc
Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.
Oysters.
Crab.
Lean meats and poultry.
Baked beans.
Yogurt.
Chickpeas.
Choose frozen when you can’t get fresh
Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system.
“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”

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July 15, 2026

Common types of massage and their benefits: @ClevelandClinic Victoria Bodner, LMT

If you’re stressed and sore, you may think there’s nothing you can do but take some over-the-counter pain relievers and plow through your day. But licensed massage therapist, Victoria Bodner, LMT, says you don’t have to grin and bear it.

Massage is a great tool for relaxation, pain relief, easing muscle tension and more, says Bodner. Learn more about the common types of massage and their benefits.

What is massage therapy?

Performed by a licensed massage therapist, massage therapy involves using different pressures, movements and techniques to manipulate muscles and other soft tissues in the body. With a goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries and support wellness.

Types of massage therapy

Massages come in all shapes and sizes. Here are some of the offerings you might find on a massage therapy menu.

Swedish massage

Feeling stressed? A Swedish massage is the classic go-to for major relaxation. Swedish massage is typically a full-body massage that uses a gentle touch. It’s a good pick for people new to massages. “It can help calm your nervous system. Swedish massage is also a good avenue for encouraging a relaxed emotional state of mind which can directly impact your muscles,” says Bodner.

Deep tissue massage

Your muscles can get tight from repeated use — even from something less active like sitting, driving or hunching over your laptop. “Deep tissue massage gets into your muscles and tendons to release that tightness,” Bodner says. It’s good for people with injuries, general muscle tightness and chronic muscle pain.

Sports massage

Sports massages are similar to deep-tissue massages, but they zero in on the muscles that take a beating when you play sports or do another repetitive physical activity. “Athletes and dancers use their bodies differently than the average person,” Bodner says. “A massage therapist with experience in sports massage can get in there to break up muscle tightness and address sports injuries.”

Trigger point massage

A knot in your neck or a tight spot in your back is known as a trigger point. “A trigger point is a tiny muscle spasm or tight spot in the tissue,” Bodner explains. In a trigger-point massage, the massage therapist uses focused and direct pressure to target those spots. This increases blood flow to the areas, helping them release. This type of massage can also be helpful for people with chronic pain.

Myofascial release

The fascia is a web of connective tissue under the skin. “It supports the muscles and allows us to move freely,” Bodner explains. When you get a myofascial release, your massage therapist will knead and stretch the muscles and fascia to work out tension and tightness. “It’s a form of deep stretching often used together with other therapeutic massage techniques,” she says. “It’s great for opening up tightness in your neck, shoulders and your upper and lower back.”

Lymphatic massage

Lymphatic fluid has several important functions, including maintaining fluid levels and removing waste products from the body. Lymphatic massage uses a gentle touch to help lymphatic fluid flow more freely through the body. “Lymphatic massage is great for people with inflammation — including people with illnesses like arthritis, as well as people who have had mastectomies, which often involve removing the lymph nodes,” Bodner says.

Prenatal massage

Prenatal massages are great for helping moms-to-be relax and can help address the aches and pains of growing a baby. “Prenatal massages are wonderful for taking pressure off the hips and can help with swelling in the feet and legs,” Bodner says. “And when mom is relaxed and feeling well, the baby benefits, too.”

Health benefits of massage

Massage therapy may be beneficial for anyone but has been noted to help those who various conditions like cancer, heart disease, stomach problems and fibromyalgia. You should make sure you talk to your therapist about any medical issues prior to your first session. Here are some of the benefits of massage therapy.

Reduces stress and anxiety

That feeling of calm after a massage can aid in reducing stress and anxiety, a study found. Your body has two nervous systems: a sympathetic nervous system that drives your “fight or flight” response in stressful situations and a parasympathetic nervous system that focuses on routine and day-to-day operations that lead to relaxation and rest. A massage is thought to increase your parasympathetic response, which can decrease feelings of anxiety.

Improves sleep

Getting a massage can decrease cortisol (a stress hormone) and increase levels of serotonin and dopamine, neurotransmitters known to stabilize your mood. Studies have shown that massage therapy is beneficial for those who have insomnia related to menopause and congestive heart failure.

Lessens pain and muscle tension

A variety of studies have looked into how massage may help lessen pain like acute back pain, neck pain, headaches and knee pain. The results show that relief may be short-term, rather than long-term and in some cases receiving a 60-minute massage multiple times per week had better results than fewer or shorter massages.

Improves immune function

Can a massage boost your immune system? A study suggests that regular massages increase your body’s level of white blood cells, which work to combat viruses.

Relieves constipation

A study shows that for those dealing with constipation after surgery, an abdominal massage may help with bowel movements.

Lessens fibromyalgia symptoms

From sleep, memory and mood, studies have shown that using massage over the course of five weeks may improve symptoms of fibromyalgia, a chronic illness that causes muscle and joint pain and fatigue.

Relieves cancer pain

For people undergoing cancer treatments, the physical and emotional toll is great. Many have turned to massage to help lessen cancer pain, increase relaxation and improve quality of life. There have been a variety of studies, some that say massage therapy doesn’t improve cancer pain and others that show a positive impact.

Who should try massage therapy?

Many of us can benefit from a massage — it’s a great way to improve wellness, help with pain and more. If you have a medical condition, you should check with your doctor and have a conversation with your massage therapist. For those who are pregnant, a prenatal massage can help alleviate pain and swelling.

“There are so many good reasons to see a massage therapist,” Bodner says.

Not sure what type of massage is right for you? You don’t have to zero in on the perfect massage before booking an appointment. In fact, massage therapists often mix and match techniques to address your unique concerns.

“The different types of massage aren’t exclusive from one another,” Bodner says. “A massage therapist uses a combination of techniques to help you relax, get rid of tight muscles and address other concerns.”

July 15, 2026

The Focus of our Treatment is Exercise Prescription #Physiotherapy at Trinity College Dublin

What is Physiotherapy?

Physiotherapy (also known as physical therapy) places full and functional movement at the heart of what it means to be healthy. It involves treating patients of all ages with a range of illnesses and conditions, including those with back and neck problems, sports injuries, arthritis, or those recovering from strokes and operations. The focus of our treatment is exercise prescription.

Physiotherapists may be part of a multidisciplinary medical team that includes physicians, nurses, speech and language therapists, psychologists, occupational therapists and social workers among others. Alternatively, they may work from clinics or specialise in particular areas of the discipline.

Physiotherapy: The course for you?

Physiotherapy is both physically and academically demanding and an interest in working with people is an requirement, alongside strong communication skills. Visiting a local general hospital or other area where physiotherapists work will give you a good understanding of what exactly is involved.

Physiotherapy at Trinity

Physiotherapy is based in the Trinity Centre for Health Sciences in a purpose built complex at St. James’s Hospital. This complex houses other health science disciplines and allows physiotherapy students to share courses with those in the other health sciences to give a multidisciplinary approach to studying and working. The centre is about 3km from the main campus and is beside a Luas station on the line running between Tallaght and Connolly Station.

All students will have clinical placements at Trinity’s associated teaching hospitals of St. James’s and AMNCH in Tallaght, where there is an established expertise in most areas of physiotherapy. These placements allow students to gain experience in some of the specialist areas of physiotherapy including neurology, respiratory care, coronary care, orthopaedics, women’s health, care of the elderly, sports and out-patients.

Graduate skills and career opportunities

Successful completion of the course entitles you to membership of the Irish Society of Chartered Physiotherapists, the accrediting body for physiotherapy in Ireland. Physiotherapists are sought throughout the world and you will be able to work with a wide range of conditions or to specialise, as you wish. There is also great scope for you to continue to develop your skills and expertise in areas such as sports medicine, neurology, cardiology, respiratory, research, education, management or private practice. Students may also work with a professional sports team as part of multidisciplinary athlete support.

Your degree and what you’ll study

The major objective of this four-year course is to enable you to become a competent professional with the ability to work independently with patients. There are two components to Physiotherapy: theory and clinical practice. In the first year the emphasis is on laying a foundation of theoretical knowledge and the second year introduces students to the clinical skills and procedures used by physiotherapists. Clinical sciences are taught mainly in the second and third years. In the third and fourth years students spend up to fifty percent of their time on clinical placement. In the fourth-year, students have an opportunity to develop specialist knowledge in a particular area of physiotherapy and undertake a research project.

First and second years

In first and second year as you will have approximately 20 hours of teaching each week, divided between lecture and practical classes.

Courses covered in the first two years include: Physiology, Anatomy, Physics, Chemistry, Pathology, and Exercise. You will also start to study various conditions and specialities frequently seen in physiotherapy, such as respiratory conditions and musculoskeletal conditions.

At the end of second year you will start clinical placements under the supervision of skilled and experienced tutors. These may be taken in hospitals, clinics, day centres or within private and community practice.

Third and fourth years

In the third year, half of the time is spent on academic studies and the other half on clinical placements in a variety of settings both within and outside the Dublin area.

In fourth year, you will undertake an investigative project and study the following subjects: sports and exercise medicine, ergonomics, professional issues and advances in physiotherapy.

End-of-year written examinations and tests in certain subjects, such as anatomy, make up the theoretical assessment structure. There are a number of submitted assignments in third and fourth years.

In addition, you will be continuously assessed during your clinical placement and will have practical exams on the skills element of the course, including your assessment of a patient while on a clinical placement.

Click here for further information on modules/subjects.

July 13, 2026

Can stripping down for bedtime help you catch some ZZZs? Michelle Drerup, PsyD, DBSM. @ClevelandClinic

Is It Healthy To Sleep Naked?

Wearing no clothes could lead to cooler skin temperatures that put ZZZs within reach

Many people believe they were born with the only pajamas needed for a good night’s sleep, but here’s the naked truth: No research directly confirms that sleeping in the buff leads to better slumber.

There is, however, some validity behind the idea of sleeping naked — namely regarding how a cooler skin temperature improves sleep quality.

So, should you consider stripping down at bedtime before sliding under the sheets? Let’s look at the potential benefits (and risks) with behavioral sleep disorders specialist Michelle Drerup, PsyD, DBSM.

Is sleeping naked better?

There are some possible perks to nude sleeping … so, maybe? Here are a few reasons why you might want to slip off your clothes before slipping off to sleep.

Falling asleep faster

Your body naturally works to lower its thermostat to doze off at night through its circadian rhythm, which regulates your sleep/wake cycle. The faster you cool off, the faster you typically catch some ZZZs, says Dr. Drerup.

That’s also one of the reasons why sleep experts recommended that you keep your bedroom temperature between 60 degrees Fahrenheit and 67 degrees Fahrenheit (15.5 degrees Celsius to 19.44 degrees Celsius) for optimal snoozing.

Improved sleep quality

Ever toss and turn in bed because you’re too hot? Sleeping naked certainly removes any possibility of pajama-induced overheating interfering with a good night’s rest. It’s the absolute final move in shedding layers to stay cool.

“There’s no question that cooler is better than warmer for overall sleeping,” says Dr. Drerup.

And getting enough rest is key to … well, just about everything in day-to-day life. Waking up refreshed can help you manage stress more effectively, improve focus, boost performance and make you a more pleasant person.

For women: reduced risk of yeast infections

Tight-fitting underwear can trap heat and moisture between your legs. What makes a yeast infection thrive? Yep — heat and moisture.

Sleeping naked (or even in loose-fitting cotton bottoms) allows for some air circulation around your vagina. Keeping the area cooler and drier may help reduce your chances of getting a yeast infection, too.

For men: potential fertility boost

Heat isn’t a friend of male fertility. Regular exposure to higher temperatures for your testicles can cause sperm counts to drop. Wearing underwear that keeps things packed tight doesn’t exactly offer a cooling effect.

Studies show that men who wear boxers have a higher sperm count than their buddies in briefs. So if loose-fitting boxes help that much, imagine what 8 hours of no clothing might do.

Reasons to keep your PJs on

Sleepwalkers may want to give the idea some extra thought to going au natural to avoid any potential awkward encounters, notes Dr. Drerup.

And if you’re not a fan of doing laundry, consider this: Your washing schedule for bedding may need to increase with more skin-to-sheet contact. (Gross fact: The skin cells you shed in a day can feed 1 million dust mites. You don’t want to turn your bed into their buffet.)

Can you be cool and clothed?

Going to bed “nearly” naked while wearing lightweight and loose-fitting garments can bring you similar quality sleep results as taking everything off. “Tank tops and boxer-style briefs don’t possess a ton of warming qualities,” says Dr. Drerup.

And while being cool is desirable for sleep, you also don’t want to be cold. There’s even evidence that wearing socks to bed to warm your tootsies can help you drift off to sleep.

So, which is it: off or on?

Ultimately, what you wear to sleep is a personal choice. “There’s no proven benefit or harm to sleeping naked,” says Dr. Drerup. “Just do what feels right and then rest easy with your decision.”

July 11, 2026

Alcohol heightens the risk of dehydration @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
·
5h

What to know before grabbing an ice-cold beer to beat the heat:

It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.

While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.

To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.

The biggest danger: dehydration

Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.

Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.

One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liq u or – heightens that dehydration risk even further.

Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”

Liquor versus beer: Is one worse than the other in the heat?

Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.

“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”

According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.

One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system.

Beware a false sense of hydration

Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.

Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”

Sugar, the hidden villain

All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.

There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.

How to counter dehydration: water, water, water

So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”

She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.

“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”

July 8, 2026

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

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.

July 7, 2026

Berry Smoothie Bowl 🤪 @ClevelandClinic. creamy, crunchy

Recipe: Berry Smoothie Bowl

A creamy smoothie with crunchy toppings — in a bowl!

Ingredients

Smoothie base

1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional

Toppings

1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds

Directions

Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.

Ingredient health benefits

Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but can’t make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but there’s so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Almonds: This nut may seem ordinary, but its benefits certainly aren’t. Almonds are rich in calcium and unsaturated fats that raise your “good” (HDL) cholesterol. Your brain will also thank you for the flavonoids and vitamin E.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when they’re in your stomach juices, which can be helpful if you’re trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice that’s high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldn’t hurt!

Nutrition information (per serving)

Makes 4 servings
Serving = 3/4 cup

Calories: 160
Carbohydrate: 27 g
Sugars: 17 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 5 mg
Protein: 9 g
Sodium: 70 mg

July 1, 2026

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.

June 30, 2026

9 Ways Alcohol Affects Your Health @ClevelandClinic

February 15, 2024

What Does Alcohol Do to Your Body? 9 Ways Alcohol Affects Your Health

Alcohol affects your whole body, from your liver and immune system to your brain and mental health

You probably already know that excessive drinking can affect you in more ways than one.

There are the empty calories that can lead to weight gain. There’s the potential for injury and regrettable choices. And don’t forget about the hangovers of course.

Heavy drinking can also lead to a host of health concerns, like brain damage, heart disease, cirrhosis of the liver and even certain kinds of cancer.

And that’s on top of the toll that alcohol use can take on relationships, not to mention the potential for financial strain and legal troubles.

But even moderate alcohol use changes the way your body functions.

We talked with hepatologist Shreya Sengupta, MD, about how alcohol use affects your body and your emotional health.

“Some people think of the effects of alcohol as only something to be worried about if you’re living with alcohol use disorder, which was formerly called alcoholism,” Dr. Sengupta says.

“But when you consider how alcohol is metabolized and used by your body, we can start to see that even moderate and social drinking affects our health to some degree.”

Dr. Sengupta shares some of the not-so-obvious effects that alcohol has on your body.

Liver

Your liver detoxifies and removes alcohol from your blood through a process known as oxidation. When your liver finishes that process, alcohol gets turned into water and carbon dioxide.

But when you ingest too much alcohol for your liver to process in a timely manner, a buildup of toxic substances begins to take a toll on your liver.

If alcohol continues to accumulate in your system, it can destroy cells and, eventually, damage your organs.

“When your liver is overwhelmed by oxidizing alcohol, it generates molecules that inhibit fat oxidation,” Dr. Sengupta explains. “The fats build up. Over time, it can lead to a condition known as steatotic liver disease.”

Steatotic liver disease used to go by the name fatty liver disease.

Steatotic liver disease develops in about 90% of people who drink more than 1.5 to 2 ounces of alcohol per day. That’s about one shot glass worth.

With continued alcohol use, steatotic liver disease can lead to liver fibrosis. Eventually, you can develop permanent and irreversible scarring in your liver, which is called cirrhosis.

“The good news is that earlier stages of steatotic liver disease are usually completely reversible in about four to six weeks if you abstain from drinking alcohol,” Dr. Sengupta assures.

Cirrhosis, on the other hand, is irreversible and can lead to liver failure and liver cancer, even if you abstain from alcohol.

Metabolism

You probably are keenly aware of the so-called “beer belly.” That’s shorthand for a round midsection that some people associate with drinking too much beer.

In reality, there’s no evidence that drinking beer (or your alcoholic beverages of choice) actually contributes to belly fat.

But there’s plenty of research to back up the notion that alcohol does lead to weight gain in general. Even for people who aren’t particularly heavy drinkers.

“Drinking gives your body work to do that keeps it from going about its other processes,” Dr. Sengupta notes. “Alcohol distracts your system from its regularly scheduled duties, including things like metabolizing carbohydrates and fats.”

Once you take a drink, your body makes metabolizing alcohol a priority — above processing anything else.

That’s because your body already has processes in place that allow it to store excess proteins, carbohydrates and fats. But there isn’t a storage tank for alcohol. So, your system prioritizes getting rid of alcohol before it can turn its attention to its other work.

That allows excess calories from the foods you eat to sit around, leading to weight gain.

Gut health

Your gut microbiome is a hotbed of bacteria that help keep your digestive system happy and healthy. The trillions of microbes in your colon and large and small intestines are critical to proper digestion. They also help fend off inflammation and support healthy metabolism.

When you drink too much alcohol, it can throw off the balance of good and bad bacteria in your gut.

“Alcohol can kill the good bacteria that live in your gut, allowing bad bacteria to grow unchecked,” Dr. Sengupta explains. “That can lead to problems with digestion, inflammation and even organ damage.”

Having a glass of wine with dinner or a beer at a party here and there isn’t going to destroy your gut. But even low amounts of daily drinking and prolonged and heavy use of alcohol can lead to significant problems for your digestive system.

Heart health

Too much alcohol is bad for your heart. Alcohol can cause:

Increased heart rate.
Spikes in blood pressure.
Irregular heartbeats (arrhythmia).
A weakening in your heart (cardiomyopathy).

Warnings from the World Heart Federation go so far as to state that no amount of alcohol is safe for your ticker.

But wait, you may be thinking, what about those headlines that claim red wine is supposed to be good for my heart?

There are a few studies that associate red wine with improved heart health in lab tests. But no research proves that red wine causes any improvements in heart health in people.

“The reality is that alcohol causes more health troubles than it could ever help,” Dr. Sengupta reinforces. “And that goes for your heart, as well as the rest of your body.”

Pancreas

Your pancreas helps your body digest food and manage your blood sugar. Drinking alcohol changes how your pancreas works.

“Your pancreas secretes fluids. Alcohol use can thicken those fluids, which can clog the ducts that those fluids flow out of,” Dr. Sengupta explains.

Like a clog in a drain, those thickened fluids can jam up your ducts. That can lead to pancreatitis, which is inflammation of the pancreas.

Pancreatitis can be a short-term (acute) condition that clears up in a few days. But prolonged alcohol abuse can lead to chronic (long-term) pancreatitis, which can be severe.

Cancer risk

The U.S. Centers for Disease Control and Prevention (CDC) has a clear warning regarding the connection between drinking and cancer: “The less alcohol you drink, the lower your risk for cancer.”

Why?

Your body breaks alcohol down into a chemical called acetaldehyde, which damages your DNA. Damaged DNA can cause a cell to grow out of control, which results in cancerous tumors.

Alcohol use has been shown to raise your risk for several kinds of cancer. That includes cancers of the:

Mouth.
Esophagus.
Throat.
Liver.
Breast.
Colon and rectum.

Immune system

If you drink every day, or almost every day, you might notice that you catch colds, flu or other illnesses more frequently than people who don’t drink. That’s because alcohol can weaken your immune system and make your body more susceptible to infection.

“We see lower levels of a specific kind of white blood cells called lymphocytes in people who drink heavily for long periods of time,” Dr. Sengupta reports. “That can leave them more vulnerable to infectious diseases.”

Brain

The morning after a night of over-imbibing can cause some temporary effects on your brain. Things like trouble concentration, slow reflexes and sensitivity to bright lights and loud sounds are standard signs of a hangover, and evidence of alcohol’s effects on your brain.

Long-term alcohol use can change your brain’s wiring in much more significant ways. Ways that your standard hangover cures won’t even begin to touch.

“Excessive alcohol consumption can cause nerve damage and irreversible forms of dementia,” Dr. Sengupta warns.

Mental health

Alcohol is a depressant. And prolonged alcohol use can lead to mental health conditions like anxiety and depression. Chronic misuse can also lead to paranoia and hallucinations.

Even drinking a little too much (binge drinking) on occasion can set off a chain reaction that affects your well-being. Lowered inhibitions can lead to poor choices with lasting repercussions — like the end of a relationship, an accident or legal woes. Each of those consequences can cause turmoil that can negatively affect your long-term emotional health.

“Alcohol tends to cause more problems than it solves for a lot of people,” Dr. Sengupta emphasizes. “If drinking is affecting your health, your relationships, your work, your finances, it’s time to make some serious changes.”

Ready to stop drinking and improve your health? These tips may help.

If you need more guidance to quit drinking, the Substance Abuse and Mental Health Services Administration (SAMHSA) offers a hotline, 24/7, 365 days a year. Call 1.800.662.HELP (4357).

Alcoholics Anonymous is available almost everywhere and provides a place to openly and nonjudgmentally discuss alcohol issues with others who have alcohol use disorder.

June 29, 2026

“Downward dog is one of the most popular poses”. Dawn Lorring, PT, MPT @ClevelandClinic

Take a ‘Paws’ With Downward Dog

This transitional and restorative yoga pose provides a full-body stretch

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses…with a few common misconceptions.

Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended — which increases your risk of injury.

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

What is downward dog?

Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. It’s often used as a transition between movements, like sun salutations. It’s also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.

You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.

How to properly do downward facing dog

Facing dog pose won’t usually be your first movement when doing yoga. Before trying it, it’s best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.

Once you’re warmed up and ready to go, follow these steps:

Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
Spreading your fingers wide, press down into your hands and tuck your toes (almost like you’re using them to grip the floor beneath you).
As you exhale, bring your hips up and back, as if there’s a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to “push” the ground away from you and keep your arms active.
Engage your core muscles and pull your tummy in.
Keep your legs straight and, if it’s comfortable for you to do so, try to drop your heels down to the floor.
Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
When you’re done, exhale and move into your next pose or slowly lower yourself to the floor to enter child’s pose.

“Downward facing dog isn’t about keeping your heels on the ground or holding it for long periods of time,” clarifies Lorring. “It’s really about making sure you’re going to a place that’s comfortable for you, so you can adjust your body as often as you need in this pose.”

Facing dog pose variations

If you have a hard time getting down on your hands and knees, try this wall variation:

Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.

For a more challenging stretch that deeply engages your hips and hamstrings:

While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.

Downward dog benefits

Downward facing dog provides a full body stretch, while also strengthening and working your:

Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when you’re in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:

“Facing dog pose tries to improve flexibility but also builds the strength to control that flexibility,” says Lorring. “If you’re feeling excessive stress to a certain part of your body, then you’re probably holding the pose for too long or you’re trying to go into a range that you’re not ready for. We can help you get there.”