Winter is here, and with it comes the need for cozy essentials, hearty meals, and practical solutions to keep the season comfortable and enjoyable.
It’s not always easy to fit everything you want for your health and wellness into your budget, and that’s when big box stores can be treasure troves of winter must-haves. They offer everything you need to survive (and thrive) during the chilly months—all in one convenient stop.
We’ve rounded up some winter buys you won’t want to miss. From immune-boosting staples to fiber-rich breakfasts, look out for deals or put these items on your wish list!
1. Winter Pantry Staples
Stock up on essentials like high-fiber oatmeal and flaxseeds. Bulk stores like Costco are ideal for loading up on these fiber-rich items to keep your digestive system on track. When you purchase something like oatmeal in bulk, it can cost less than .01 cents a serving.
2. Weighted Blankets
Stay warm, cozy, and tranquil during movie nights with weighted blankets. These ultra-soft blankets are perfect for snuggling up and giving your stress levels some much-needed downtime. Research shows that pressure from a weighted blanket may trigger nervous system responses that lower your heart rate and breathing when you’re feeling overstimulated.
3. Bulk Broths
What’s winter without a steaming cup of hot soup? It’s not a myth that chicken noodle soups and hot broths are helpful for immune system health. Having these on hand is great for when you start to feel that cold coming on. The heat and steam in the soup have been shown to open up congested naval and throats.
4. Slow Cookers and Dutch Ovens
What better way to make these immune-boosting soups than with a slow cooker or a cast-iron Dutch oven to make hearty, warming meals with ease.
5. Thermal Clothing Layers
Often the cold weather is a good excuse to skip movement. That’s where warm outdoor exercise clothes come in handy. Whether you’re hitting the slopes or just braving the morning chill for a brisk walk, thermal base layers are essential. Big box stores carry affordable, high-quality options for the whole family, helping you stay warm and active without breaking the bank.
6. Humidifiers
Combat dry winter air with a humidifier. Look for models that also purify the air or have essential oil diffusers built in. A humidifier can make your home more comfortable and help prevent the dreaded winter dry skin.
Big box stores make winter prep easy and budget-friendly.
If you enjoy saving money by buying in bulk, you’ll love Stonehenge Health’s Subscribe and Save program!
Subscribe to your favorite health and wellness products; you can save up to 40%!
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This is a frequently asked question here at Stonehenge Health; we probably receive an email like this at least once a week:
“Do I need a Vitamin C supplement?”
Let’s answer that question now.
Vitamin C is essential for your body and health, and supplementation is the best way to ensure your body gets (and absorbs) the proper amount daily.
So that’s the short answer to your question, but I want to give you all the research and science so you can make your own decision. In this article, I’ll unpack the role of Vitamin C for health (beyond immunity), why your diet may not be enough, and how to get the most out of your supplement.
Let’s get started!
The Critical Role of Vitamin C in Your Health
Vitamin C, also known as ascorbic acid, is vital in several key bodily functions. One of its most well-known benefits is boosting the immune system function, helping your body ward off germs more effectively. This powerful antioxidant neutralizes free radicals, which can damage cells and accelerate aging, making it crucial for long-term health.
Beyond immunity, Vitamin C is essential for collagen production, which keeps your skin firm, youthful, and elastic. Collagen is also important for wound healing and maintaining the health of your cartilage, bones, and blood vessels.
Another important function of Vitamin C is enhancing iron absorption from plant-based foods. This is especially important for people on vegetarian or vegan diets who rely on non-heme iron sources, which are less easily absorbed by the body.
Despite its importance, studies show many people may not get enough Vitamin C.1
Therefore, taking a supplement can help ensure your body gets the Vitamin C needed to stay healthy and strong.
Why Your Diet May Not Provide Enough Vitamin C
Many people believe that a well-balanced diet can provide all necessary nutrients, including Vitamin C. While this might be true in theory, modern dietary habits often make it difficult to achieve optimal levels of Vitamin C every day.
Several factors, including the reliance on processed foods and the reduced nutrient content of fresh produce, contribute to this gap.
Processed foods, which have become a staple in many households, often contain little to no Vitamin C. The refining processes used in manufacturing strip away essential nutrients, leaving behind empty calories. Even those who prioritize whole foods can run into challenges, as the Vitamin C content in fresh produce begins to degrade during transport and storage.
Furthermore, lifestyle factors such as stress, smoking, and environmental pollutants increase your body’s need for Vitamin C. People frequently exposed to pollution or with high-stress jobs may even require higher levels of antioxidants, including Vitamin C.
Even if you’re eating a diet rich in fruits and vegetables, getting enough Vitamin C can still be difficult. Food storage, preparation methods, and individual digestive absorption rates can impact how much Vitamin C your body gets from your food. For example, cooking can reduce the Vitamin C content in vegetables, as they are sensitive to heat.
Given these challenges, diet alone may not be enough to maintain optimal Vitamin C levels.
That’s where supplementation becomes crucial in consistently meeting your body’s needs. We like to think of it as an insurance policy to fill in the nutritional Vitamin C gaps.
Benefits of Taking a Vitamin C Supplement
By consistently meeting your RDA (recommended dietary allowance) of Vitamin C, you can help your body function optimally, and you’ll be better protected.
A stronger immune system function is one of the most immediate benefits of supplementing with Vitamin C. It enhances the function of immune cells, helping your body respond more effectively to pathogens.
Vitamin C supplements offer an additional benefit for those who struggle with iron deficiency: they help improve the absorption of non-heme iron, which is found in plant-based foods. This is particularly useful for vegetarians, vegans, or individuals who do not consume enough animal-based iron sources.
Supplementation provides a reliable and consistent source of Vitamin C, which can help prevent deficiencies that may not always be noticeable immediately but could impact your health over time.
Liposomes: The Key to Vitamin C Absorption
When it comes to Vitamin C supplements, not all forms are created equal…
One of the major issues with traditional Vitamin C supplements is that the body struggles to absorb large amounts of the nutrient efficiently. This is where liposomal Vitamin C offers a superior solution, ensuring your body gets the full benefit of every capsule.*
The problem with many Vitamin C supplements lies in their water-soluble nature. When taken in large doses, much of the Vitamin C gets flushed out of the body through urine before it can be absorbed and used effectively. This not only limits the amount of Vitamin C available to your cells but also reduces the overall benefit of the supplement.
Liposomal Vitamin C solves this absorption issue by using a specialized delivery system. In this form, Vitamin C is encapsulated in liposomes, which are tiny lipid (fat) molecules that protect it as it passes through your digestive system. These liposomes allow Vitamin C to bypass the stomach’s harsh environment and ensure it is absorbed directly into the bloodstream, delivering more of the nutrient to your cells.
This enhanced absorption makes liposomal Vitamin C far more effective than traditional forms. Because the nutrient is encapsulated in fat, it is absorbed at a much higher rate, ensuring that more Vitamin C reaches your cells where it’s needed most.
In short, here are the benefits of a liposomal delivery system for Vitamin C:
• Protection: The liposomes protect the contents from being broken down too quickly by the body’s natural processes.
• Targeted delivery: These liposomes can be made to find and deliver their contents specifically to certain parts of the body or types of cells.
• Controlled release: Liposomes can release their contents slowly over time or respond to specific conditions in the body.
• Safe and gentle: Since liposomes are made from materials similar to our own cells, they are usually safe and don’t cause much irritation or immune reaction.
When choosing a Vitamin C supplement, it’s essential to look for one that uses a liposomal delivery system. Not only does it offer superior absorption, but it also reduces the likelihood of digestive discomfort, such as bloating or gas, which can sometimes occur with high doses of traditional Vitamin C.*
With liposomal Vitamin C, you can be confident that your body is receiving the full benefit of this essential nutrient, making it the best choice for maintaining optimal health.
The bottom line is that if your supplement uses liposomal technology, your body can absorb and retain higher amounts of Vitamin C.*
In conclusion, I hope that answers the question, “Do you need a Vitamin C supplement?”—It’s a yes if you’re looking to consistently support your overall health, from a robust immune system to glowing skin.
Stonehenge Health’s Dynamic Liposomal Vitamin C stands out as the ultimate solution. Thanks to its advanced liposomal delivery system, you’ll enjoy superior absorption, ensuring that every capsule works harder and delivers the full benefits where your body needs it most.
Don’t settle for less when it comes to your health—choose Dynamic Liposomal Vitamin C and give your body the high-quality, effective support it deserves.
Whether you’re a parent, grandparent, aunt, or uncle, when the kids in your life go back to school, it can mean one thing:
More germs!
Of course, there are plenty of other good things about back to school, but today I have a neat little solution if you experience either of those issues.
Or if you’re just looking for a tasty and immune-boosting breakfast…
This unique breakfast is versatile, quick to prepare, and delicious. Oh, and did I mention it’s the perfect flavor for the end-of-summer, early-fall season?
1. Citrus Quinoa Breakfast Bowl
2. Orange and Ginger Green Smoothie
Here’s how to make both:
Note: We’ll be sharing delicious NEW recipes all month long. Sign up for our email newsletter and I’ll send you my favorites.
Citrus Quinoa Breakfast Bowl
This Citrus Quinoa Breakfast Bowl is a refreshing, nutrient-packed way to start the day, providing a great balance of protein, healthy fats, and immunity-boosting vitamins.
Ingredients:
• 1/2 cup quinoa, rinsed
• 1 cup water
• 1 large orange, peeled and segmented
• 1/2 grapefruit, peeled and segmented
• 1/4 cup pomegranate seeds
• 1 tablespoon chia seeds
• 1 tablespoon honey (optional)
• 1/4 cup Greek yogurt (optional for added creaminess and protein)
Instructions:
1. Cook the quinoa:
• In a medium saucepan, bring 1 cup of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is fluffy.
• Once cooked, remove from heat and let it cool slightly.
2. Prepare the citrus fruits:
• While the quinoa is cooling, peel and segment the orange and grapefruit. Remove any seeds and set aside.
3. Assemble the bowl:
• Combine the cooked quinoa with the orange and grapefruit segments and pomegranate seeds in a serving bowl. Stir gently to mix.
• Drizzle the bowl with honey, and sprinkle the chia seeds on top.
• Add a dollop of Greek yogurt for extra creaminess and protein if desired.
Enjoy immediately, or store in the refrigerator for a quick, healthy breakfast on the go. This recipe makes two servings and gives you well over your recommended daily dose of Vitamin C.
Start your day with this refreshing Citrus Quinoa Breakfast Bowl, a nutrient powerhouse that contains plant-based protein, healthy fats, and immunity-boosting vitamins.
Vitamin C from citrus fruits and pomegranate seeds enhances immune function and promotes glowing skin, while quinoa delivers all nine essential amino acids as a complete protein source. Chia seeds add Omega-3 fatty acids for heart health, and antioxidant-rich pomegranate seeds help protect your cells from damage, supporting your overall well-being.
But we’re not done yet!
Orange and Ginger Green Smoothie
This smoothie is a refreshing and nutrient-dense option, perfect for boosting immunity and starting your day healthier.
Ingredients:
• 1 cup fresh spinach leaves (packed)
• 1 green apple, cored and chopped
• 1-inch piece of fresh ginger, peeled and chopped
• Juice of 1 orange (about 1/2 cup)
• 1/2 cup water or coconut water
• 1/2 banana (optional for added creaminess and sweetness)
• 1/2 cup ice cubes (optional for temperature and texture)
Instructions:
1. Wash and prep the spinach, green apple, and ginger. Ensure the ginger is peeled and chopped to make it easier to blend.
2. Add the spinach, chopped green apple, ginger, and orange juice to a blender.
3. Pour in the water or coconut water, and add the banana and ice cubes if using.
4. Blend until smooth
Note: If the smoothie is too thick, add a little more water or orange juice to reach your desired consistency.
Pour the smoothie into a glass and enjoy! This recipe makes two servings.
This smoothie delivers Vitamin C from the fresh orange juice, spinach, and green apple, which is helpful for immune support and healthier skin. At the same time, fresh ginger adds powerful antioxidants to contribute to your overall wellness.
While these immunity-boosting recipes are a great start to your day, ensuring you and your family get enough Vitamin C can be challenging.
Traditional Vitamin C supplements often fall short in absorption, but our advanced liposomal delivery system ensures that more of this essential nutrient is absorbed and retained by your body.*
With the back-to-school season upon us, give your immune system the extra support it needs.
This pervasive issue ranges from nagging aches to debilitating discomfort that can cause people to skip even their favorite physical activities.
We recently wrote an article diving into the many causes of joint discomfort, but today, we want to zoom in on a cause that often flies under the radar:
Vitamin D deficiency.
Believe it or not there is a correlation between joint discomfort and low levels of Vitamin D.
So let’s unpack this topic and uncover how a lack of Vitamin D may be contributing to the millions of Americans suffering from joint issues.
What is Vitamin D?
Vitamin D (often referred to as the Sunshine Vitamin) is a fat-soluble vitamin essential for bone strength and immune function. It exists in two forms:
1. Vitamin D2 (ergocalciferol) from plant-based sources and fortified foods
2. Vitamin D3 (cholecalciferol), which is produced in the skin from sunlight and is found in animal-based foods and supplements
Dietary sources of Vitamin D are limited but include fatty fish like salmon and sardines, fish liver oils, beef liver, cheese, and egg yolks. Many foods are fortified (meaning Vitamin D is added) with Vitamin D, such as milk, orange juice, and cereals.
Vitamin D also modulates immune responses to help protect against infections and chronic diseases. Adequate levels may support muscle function, cardiovascular health, and mood regulation.
But here’s the kicker:
Approximately42% of Americans are Vitamin D deficient.
This deficiency can lead to various health issues, including bone disorders, weakened immune function, and increased risk of chronic diseases.
The Role of Vitamin D in Joint Health
Vitamin D plays a crucial role in maintaining overall bone and joint health. Here’s how a deficiency in this essential nutrient can lead to joint pain:
Bone Health
We all know how critical Vitamin D is for bone health. That’s because Vitamin D has a large impact on how the body absorbs calcium. In fact Vitamin D’s primary role in the body is to control calcium levels in the blood. Therefore without sufficient vitamin D, your body can’t absorb enough calcium, leading to weaker bones and an increased risk of fractures and osteoporosis. Weak bones can contribute to joint pain and discomfort.
Cartilage Protection
Vitamin D helps maintain the health of cartilage, the flexible tissue that cushions joints. A deficiency can lead to the degradation of cartilage, causing conditions like osteoarthritis, where the “cushioning” wears down, resulting in bone-on-bone friction and pain.
Muscle Function
Adequate levels of vitamin D are essential for muscle function. Weak muscles can lead to poor joint support and increased pain, as strong muscles help stabilize joints and reduce strain.
Immune System Regulation
Vitamin D modulates the immune system. A deficiency can lead to an overactive immune response, contributing to autoimmune conditions like rheumatoid arthritis, where the body’s immune system attacks its own joints.
Sunlight Exposure
People with joint pain often find themselves trapped indoors, reducing their exposure to sunlight, a natural source of vitamin D. This can create a vicious cycle where less sunlight leads to lower vitamin D levels, worsening joint pain.
Research Findings on Vitamin D Deficiency and Joint Health
Consistent findings across multiple studies have highlighted the role of Vitamin D in maintaining musculoskeletal health.1-2
Deficiencies are associated with an increased risk of fractures, muscle weakness, and joint discomfort, emphasizing the importance of maintaining adequate vitamin D levels.
Research has also demonstrated a strong link between low vitamin D levels and the progression of osteoarthritis.3
Specifically, vitamin D deficiency was correlated with more rapid cartilage deterioration and increased severity of discomfort.
All this begs the question:
How can you get sufficient Vitamin D in your life?
How to Maintain Optimal Vitamin D Levels
Maintaining optimal vitamin D levels is crucial for health, and there are 3 effective ways to achieve this.
1. Diet: Incorporate foods rich in vitamin D, such as fatty fish (salmon, mackerel, sardines), egg yolks, and fortified products like milk, orange juice, and cereals.
2. Sun exposure: Spend about 15 minutes outside
3. Supplementation: Another practical approach, especially for those not getting enough vitamin D from diet or sunlight. Vitamin D supplements can help maintain adequate levels. Men and Women aged 19-70 should aim to get 600 IUs everyday. That amount increases to 800 IU for men and women 70 and older.
And guess what?
Stonehenge Health has a new supplement called Dynamic Joint formulated to ease joint discomfort in as little as 5 days AND it contains 100% your recommended Daily dose of Vitamin D in the form of D3. Talk about getting the most bang for you buck.
Sources:
1. Laslett, Laura L et al. “Moderate vitamin D deficiency is associated with changes in knee and hip pain in older adults: a 5-year longitudinal study.” Annals of the rheumatic diseases vol. 73,4 (2014): 697-703. doi:10.1136/annrheumdis-2012-202831
2. Namutebi, Fiona et al. “Vitamin D and its association with symptom severity in knee osteoarthritis: a cross sectional study at a national referral hospital in Uganda.” BMC rheumatology vol. 5,1 56. 27 Dec. 2021, doi:10.1186/s41927-021-00228-w
What’s the first word you think of when somebody says “routine?”
Do you think of negative words like boring, dull, same old…
Or do you associate it with more positive words like planning, consistency, reliable…
How you think and feel about your daily routine can dramatically affect the rest of your life. If you dread your routine, you’re likely to go off course. If you look forward to it, you’re more likely to stick to it and achieve your desired outcomes.
Your daily routine is particularly important when it comes to your health:
How do some individuals maintain vitality and stay active much longer than others?
It’s less about genetics or diet and more about the power of a consistent daily routine.
Sticking to a well-structured routine has profound benefits for your overall well-being, such as:
1. Enhanced mental health: Regular routines reduce anxiety and depression, creating a sense of stability and predictability in your life.
2. Improved sleep quality: A consistent evening routine helps signal to your body when it’s time to wind down, leading to better sleep patterns.
3. Increased productivity: A set routine makes it more likely that you’ll prioritize tasks effectively, reducing procrastination and maximizing productivity.
4. Better stress management: Routine activities, especially those that involve relaxation or mindfulness, can significantly lower stress levels.
5. Healthier eating habits: Planning meals as part of your routine can improve nutritional intake and prevent impulsive, unhealthy eating.
6. Strengthened immune system: Regular exercise and sufficient sleep, both components of a good routine, can boost your immune function.
If you’re like most of us, that sounds like a pretty good deal!
And the best part is creating (and sticking to) a routine isn’t that hard.
On the contrary, with a few tips and some guidance, developing a routine that improves your overall health can be super rewarding and fun.
Are you ready to take advantage of all the benefits of a healthy routine?
Here are 6 keys to developing the perfect routine to help you win the day:
1. Start With Clarity (Mindful Mornings)
Begin your day by setting a clear intention. Dedicate five minutes to meditation, focusing on your breath to center your thoughts. Follow this with five minutes of journaling, writing down what you’re grateful for and your top three priorities for the day. This practice boosts mood and productivity and aligns your actions with your personal goals.
2. Hydrate and Nourish (The First Hour)
Start with two glasses of water within the first 30 minutes of waking to rehydrate and kickstart your digestion. Follow this with a balanced breakfast with a good mix of protein, healthy fats, and complex carbohydrates. For example, you could have a spinach and feta omelet with a side of whole-grain toast, setting a nutritious tone for the day.
3. Movement (Energizing Beginnings)
Incorporate at least 15 minutes of morning exercise. This could be a brisk walk, a series of yoga poses tailored to awaken your body or a short bodyweight workout circuit. Exercise boosts circulation, enhances mood, and sets a positive energy tone for your day.
4. Dress for Success (The Confidence Uniform)
Choose appropriate outfits for your day’s activities and ones that make you feel confident and positive. This doesn’t mean dressing formally but rather intentionally selecting clothes that reflect your personal style and the energy you wish to carry into your day.
5. Sunshine and Fresh Air (The Natural Reset)
Spend at least 10 minutes outdoors in natural light. Morning sunlight helps regulate your body’s clock, improves mood, and can contribute to vitamin D intake. This could be a short walk, a moment with your morning beverage on the balcony, or simply standing in a sunny spot.
6. Enjoy a Mindful Moment (Savoring the Start)
Conclude your morning routine with a practice that offers a sense of reward. Brew a cup of quality coffee or tea, and take the time to really savor it. This isn’t just about the beverage—it’s about taking a moment to pause and appreciate the start of your day before diving into your tasks.
Bonus: Supplementing Your Routine for Enhanced Well-Being
Adding a supplement like Stonehenge Health’sDynamic Liposomal Vitamin C to your morning routine can amplify the benefits of each of these practices. Its superior absorption and efficacy ensure that your body gets the immune support, antioxidant protection, and skin health benefits it needs to complement your health-focused lifestyle.*
Incorporating high-quality supplements ensures that as you nurture your mind and body through your daily practices, you’re also providing cellular-level support, rounding out a holistic approach to well-being.
Creating a structured daily routine incorporating these practices and mindful supplementation sets a solid foundation for health, vitality, and productivity.
Here’s to building a life filled with purpose, good health, and joy through the transformative power of routine.
Sandals with socks, year-round boots, or just a general avoidance of letting your toes out in public…
These are a few of the many ways in which people with thick, discolored toenails may choose to hide this condition. And it’s worth talking about because there are two serious issues at play here:
2. The underlying causes and health issues of toenail discoloration and/or shape
The first issue is simple to solve:
Never be ashamed of your body for any cause, but especially those outside your control.
But luckily for you, there are certain measures you can take to address thick or discolored toenails.
But before we get to those, let’s quickly explain some of the most common causes of discolored and misshapen toenails.
Most Common Causes of Thick or Discolored Toenails
Here are a few of the primary causes of toenail funk:
• Fungal infections (Onychomycosis): This is the most common cause of thick, discolored toenails. Fungi thrive in warm, moist environments, making the toenails especially susceptible to infection. The infection can cause the nail to become yellow, brown, or white, and the nail may thicken and crumble.
• Psoriasis: A skin condition that can also affect the nails, causing them to grow abnormally. Nails may become thick, pitted, discolored, and separated from the nail bed.
• Dermatophyte infections: A specific type of fungus that affects the skin, hair, and nails. Similar to onychomycosis, it can lead to thickening and discoloration of the toenails.
• Nail trauma: Injury to the toenail can cause it to become thick and discolored as it heals. Repeated trauma, such as from running or tight shoes, can lead to chronic changes in the nail’s appearance.
• Aging: As people age, their toenails can naturally become thicker and more brittle, which may also lead to discoloration.
• Poor circulation: Conditions that affect blood flow to the feet, such as diabetes and peripheral arterial disease, can lead to changes in toenail color and thickness.
• Bacterial infections: While less common, bacterial infections can also cause changes in nail color and thickness.
As we discussed earlier, the majority of these causes aren’t really anything to be worried about from a health perspective and can be managed with various treatments. There is a slight possibility, however, that issues like a weak immune system may be allowing some of these infections to become worse than they need to be.
How to Treat Discolored or Thick Nails
First, it is always best to consult with your physician before taking any action to remedy toenail issues. He or she will be able to provide the best course of action, as well as be a sounding board for your own home remedies.
That said, let’s look at a few remedies for discolored nails.
Medical Intervention
If you’ve been diagnosed with a condition like Onychomycosis—a fungal infection of the toenails—you’ll likely be prescribed a topical and/or oral antifungal medication like ciclopirox or terbinafine.
If the treatment is unsuccessful or unsatisfactory, more extreme options include nail removal or laser and photodynamic therapy. These treatments are usually considered when other treatments have failed, but more research is needed to determine their efficacy fully.
• Boosting your immune system: Probiotics can help strengthen the immune system. A robust immune system is better equipped to fight off infections, including fungal infections that cause toenail problems.*
• Balancing your microflora: By balancing the body’s microflora, probiotics might help prevent the overgrowth of harmful fungi and bacteria in the body, potentially reducing the risk of fungal infections that can lead to toenail issues.*
• Reducing your inflammation: Some probiotics have anti-inflammatory properties. While inflammation is not a direct cause of fungal nail infections, reducing systemic inflammation can contribute to a healthier immune response, possibly impacting the body’s ability to manage and prevent infections.*
Next Steps
Stonehenge HealthDynamic Biotics is a diverse mix of 16 strains of probiotics with 55 Billion CFUs (Colony Forming Units), plus a prebiotic fiber combination of NutraFlora® FOS (Fructooligosaccharide) and inulin to support your gut health by maintaining a healthy population of gut flora, helping ‘crowd out’ undesirable bacteria.*
If you’re curious about natural remedies, boosting your immune system, and nourishing the growth of beneficial gut microbes to promote digestive health,* consider exploring Dynamic Biotics.
When you’re feeling unwell, your body instinctively knows what to do – sleep.
This isn’t a mere whim but a vital part of your body’s defense strategy. Sleep is a powerful tool for energy conservation, allowing your body to focus its resources on fighting off the illness. But it’s more than just an energy saver; sleep also facilitates cellular repair and regeneration, playing a pivotal role in your body’s healing process.
Interestingly, sleep also bolsters your fever response, a key player in enhancing your immune system’s effectiveness.
As you sleep, your immune activities heighten significantly, contributing to your increased need for sleep when you’re sick. Your body’s working overtime to heal and safeguard itself, and this process is most efficient during restful periods.
Therefore, when symptoms like coughing, sneezing, or headaches emerge, prioritizing sleep becomes essential in your recovery journey.
Understanding the Immune System
The immune system, our body’s built-in shield, is a sophisticated network of cells, tissues, and organs that collaborate to protect us from harmful pathogens such as viruses, bacteria, and parasites. It’s composed of two main subsystems: the innate (non-specific) immune system and the adaptive (specific) immune system, both of which work together to fend off infections and illnesses.1
Role of Sleep in Immune Function
During sleep, your body synthesizes and releases cytokines, proteins that are crucial in managing infection and inflammation, thus initiating an immune response.2 When deprived of sleep, the production of these protective cytokines can decrease. Additionally, the count of antibodies and cells that fight infections also reduces during periods of inadequate sleep.
Sleep and Immune Memory
Sleep also influences the adaptive immune system, which utilizes “immune memory” to combat previously faced pathogens effectively.3 Studies have shown that getting a good night’s sleep after receiving a vaccine can boost the immune system’s memory response. Conversely, a lack of sleep can impair the body’s ability to remember and respond to threats, leaving it more vulnerable.4
Sleep Deprivation and Increased Susceptibility to Illness
Research has consistently shown a link between lack of sleep and increased susceptibility to illnesses.5 For instance, one study found that individuals who slept less than seven hours per night were almost three times more likely to catch a cold than those who slept for eight hours or more. Persistent lack of sleep can precipitate severe health conditions such as weight gain, diabetes, heart disease, and potentially, premature death.6
The Reciprocal Relationship Between Sleep and Immune Response
The relationship between sleep and immunity is reciprocal. While quality sleep fortifies your immune system, your immune system, in turn, helps regulate your sleep patterns. This is mainly due to the cytokines released during an immune response that also promote sleep.
This intricate interplay underscores that sleep is essential in maintaining a robust immune response. So the next time you contemplate skipping sleep, remember that it’s not just your energy levels at stake, but your body’s natural defenses too.
In the broader health perspective, a balanced diet, regular exercise, and quality sleep make up the trifecta of wellness. Therefore, it’s important to give each component its due attention. Remember, a well-rested you is a healthier you!
How to relax and support your immune system at the same time…
An emerging trend in the realm of relaxation is the use of adaptogens. These natural substances aid in building resilience to the physical and mental impacts of stress to your body, fostering a greater sense of tranquility.7-8 Among the extensively studied adaptogens, functional mushrooms like Lion’s Mane, Chaga, Maitake, and Reishi have gained attention.
Functional mushrooms also support your immune system.* Stonehenge Health has formulated Dynamic Mushrooms by expertly combining Lion’s Mane, Chaga, Maitake, Reishi, and Shiitake mushrooms. Incorporating Dynamic Mushrooms into a holistic lifestyle can help you maintain that cool and collected vibe needed to thrive.*
Sources:
1. Asif N, Iqbal R, Nazir CF. Human immune system during sleep. Am J Clin Exp Immunol. 2017 Dec 20;6(6):92-96.
2. Brain basics: Understanding sleep. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm.
3. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37.
4. Zimmermann, P., & Curtis, N. (2019). Clinical Microbiology Reviews, 32(2), e00084-18.
5. Cirelli C. Definition and consequences of sleep deprivation. http://www.uptodate.com/home.
6. Spiegel, K., Tasali, E., Leproult, R., & Van Cauter, E. (2009). Effects of poor and short sleep on glucose metabolism and obesity risk. Nature reviews. Endocrinology, 5(5), 253–261.
7. Ann N Y Acad Sci. 2017 Aug;1401(1):49-64.
8. Liao LY et al. Chin Med. 2018 Nov 16;13:57.
When we think of probiotics, our minds often jump to gut health, but this story has a remarkable twist.
Did you ever imagine that some probiotics could positively impact your brain health?
Among these brain-boosting probiotics, one stands out in the crowd: Lactobacillus rhamnosus GG, or simply LGG.
LGG, a member of the Lactobacillus family, debuted in 1983, thanks to the groundbreaking work of two researchers, Dr. Sherwood Gorbach and Dr. Barry Goldin. The “GG” in its name? That’s an homage to their initials.
This little wonder has earned its stripes for conquering the challenging terrain of the gastrointestinal tract, becoming a colonizer of the gut microbiome since it was isolated from a healthy human being. In fact, it holds the title of being the most researched strain within the Lactobacillus family worldwide.
Another thing that truly stands out about LGG beyond its remarkable ability to nurture gut health – is evidence that its influence extends up to the brain.
The Cognitive Potential of LGG
Exciting research presented at Nutrition 2023, the annual meeting of the American Society of Nutrition, revealed that LGG could potentially enhance cognitive performance and memory, particularly in individuals with mild cognitive impairment (MCI).
This double-blind, placebo-controlled, randomized clinical study involved 169 participants aged 52 to 75, with and without MCI. The research found that people with MCI had a higher relative abundance of microbes in the genus Prevotella than those without cognitive impairment. 1
Taking LGG daily for three months led to a reduction in Prevotella abundance and an improvement in cognitive scores. “The implications of this finding are exciting, suggesting that modifying the gut microbiome through probiotics might be a strategy to enhance cognitive performance, particularly for those with MCI,” according to Mashael Aljumaah, a microbiology candidate at the University of North Carolina. 1
Curious about the fascinating connection between the microbes in your gut and your cognitive abilities? Let’s delve into the intriguing realm of the Gut-Brain Axis to unravel this mystery.
The Gut-Brain Axis
The Gut-Brain Axis represents a dynamic, two-way communication system that links the gastrointestinal tract and the brain in an intricate, ongoing dialogue. This bi-directional connection facilitates constant interaction between the gut and the brain, allowing each to impact the other’s well-being significantly.
The complexity of the Gut-Brain Axis involves an array of pathways, including the immune system, the nervous system, and the release of neurotransmitters and hormones. And here’s where the gut microbiome, with its vibrant and diverse community of microbes, takes center stage. When the composition of the gut microbiota is harmonious and balanced, it can positively influence your mood, behavior, and cognitive function. In other words, a healthy gut microbiome contributes to a healthier brain and mental well-being. 2
The intricate dance between your gut and brain health is a profound one. But it doesn’t stop there—stress and negative emotions can also impact your gut health, reinforcing their symbiotic relationship.
The potential of LGG to support your gut and brain health is a testament to the intricate and fascinating connection between these two vital aspects of your overall well-being.*
An Easy Way to Take LGGEvery Day
Unlocking the potential benefits of LGG is easier than you might think. If you want to introduce this multi-benefit probiotic into your daily routine, why not explore it through a premium probiotic like Dynamic Biotics by Stonehenge Health?
Dynamic Biotics play a crucial role in fortifying your beneficial gut microflora, fostering a healthier microbiome. Boasting an impressive lineup of 16 diverse strains and 55 billion CFUs, including the brain-boosting LGG, it’s an ideal choice for those seeking a comprehensive solution to supplement their gut and overall well-being.
Sources:
1 Daniells, S. (2023). LGG clinical study. | nutraingredients-usa.com/Article/2023/07/24/probiotic-lgg-may-slow-age-related-cognitive-decline
2. John F. Cryan, et al. “The Microbiota-Gut-Brain Axis“ Physiological Reviews 2019 99:4, 1877-2013 | journals.physiology.org/doi/full/10.1152/physrev.00018.2018
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
