Overcoming Fear of Positive Transformation

Many people feel insecure when they hear of making changes. The thought of change has triggered the emotional mind of many over the years and these triggers have often hindered transformation and success.

Positive change is merely the ability to modify your ways in order to make improvements. You can use a variety of techniques in order to transform your personal characteristics. Transformation occurs by amending patterns, behaviors, habits and thinking.

The fear of change is often an illusionary state of mind. Many people fail to challenge their fears making it difficult to get through the day.

Making positive transformations is rewarding, since it builds self-esteem and strength of character. We can use visualizations to make constructive transformations.

Start with visualizing yourself. Focus on the negative and positive. Are you a negative thinker, or a positive thinker? If you are negative, then work harder at building your self-esteem and confidence. It will empower you to make personal transformations that lead you to success.

Positive change occurs by sticking with your plan while working to achieve your goals. For instance, if you intend to lose weight, then you must stick with an exercise routine and dietary guidelines. You must adjust to something new. When transforming behaviors, habits and thinking to productive patterns, it brings much greater rewards.

When you stay stuck in an unchanged pattern, it encumbers you from achieving success. Face fears directly to make productive changes and it will guide you to building self-esteem.

People with low self-esteem are often afraid to transform, which is clearly linked to the fear of accepting difference. Change, even when positive, can create discomfort because it is something different than what we’re used to. We must be open to accepting change by retraining the mind.

Self-analysis can help you make positive transformations while building self-esteem.

To make constructive changes and eventually transform, start by assessing the self. Self-analysis is the ability to evaluate the self. Often when one goes through this, they find issues they did not know existed. For instance, discovering being afraid to be alone. This is a common fear amongst many people, yet many do not realize that this fear is embedded in the subliminal and unconscious mind. By self-analyzing, one can discover his or her fears and work to eliminate the problem.

When one self-analyzes, often he or she can make positive transformations and build self-esteem by expressing his or her feelings and thoughts. This person can accordingly admit to his or her admissions while recognizing his or her qualities and the way that one behaves. Throughout the process, you actually become closer to yourself, which then builds self-esteem. By becoming closer to self, you can focus on personal achievements and gratitiude to build a stronger strength of character. You will find satisfaction within yourself by ding this often.

Self-analysis makes it possible to discover the feelings that make you feel uncomfortable, something often avoided for obvious reasons. By facing these issues and confronting and understanding your fears, you will often be better able to remove obstacles and roadblocks to your success.

By Dr. Robert Inesta DC L.Ac CFMP CCSP
Westchester Sports & Wellness
ViaVitae Health

Overcoming Fear of Positive Transformation

 

Which Motivation Style is More Effective?

A young tennis player just hit a crashing forehand to win a championship match. Parents, relatives, and coach run to congratulate him. From the sidelines, we hear all sorts of complimentary comments: “you played so well,” “you are a great player,” I knew you were going to beat him,” your strategy for the game really paid off,” and “what a super effort!”

Praising is often indicated to be a strong motivating factor for young athletes to continue participating in their chosen sports. On the one hand, young athletes love to receive every ounce of positive attention. It makes them feel pumped up and ready to go again. On the other hand, praising the athlete vs. the effort are two very different things.

Ego Focus vs. Skill Focus

Ego focus occurs when an athlete’s self-perception is primarily derived from his/her ability or natural talent over effort. A young basketball player, who is taller than his teammates, exudes confidence as he is better able to get more rebounds, run faster, and steal more balls than his teammates. Winning over his competitors is used as his measure of competence. His talents are verbally reinforced by the coach and parents, whose remarks focused on how great he is and what a fine future he will have. This young athlete completely embraces the well-intended praises as he continues to display strong, and often time flashy ball handling. Even when the team loses, he hears that he is not responsible to carry the team all by himself and losing just happened as the team puts too much expectation on him. In essence, to be seen as a winner becomes the essential ingredient for an ego focused athlete.

Skill focused emphasizes on the incremental completion of tasks to achieve a greater level of competence. The same basketball player embraces his learned skills to achieve his best and uses constant valuable game and practice feedback to make adjustments and learn through the process. The game is used as an experiential laboratory where the learned experience is used to make constant improvements. Irrespective with the end result of the game this athlete, who also seeks to win, is praised by coaches and parents for his effort, ability to stay focused, and positive display of team cohesion.  Consequently, the foundation to achieve best results is based on the constant improvement of skill development.

It is normal for athletes to embrace a combination of both skill and ego focus. It may well be that a tennis player is very determined to follow a program routine to enhance fitness and skills during practice, but becomes more ego focused when competing at a high-level championship final, having more visibility from college coaches, playing against a home town rival or competing for a scholarship.

What’s most important is that in a performance event, where an athlete may easily be tempted to be absorbed by his/her ego, a coach becomes a strong leader to help steer the focus toward regaining task-involving cues.

A comment like, “work hard at every point, hitting the ball deep into the back of the court just like you very well did during practice” helps an athlete to bring attention to what she has more control over and feels more confident about. On the other hand, had the coach said, “your ranking in better than hers, hence you will do great!” brings a very different message. The tennis player may feel pumped up at first, but, when feeling game pressure, anxiety creeps in and negative thoughts will follow. From that moment on, it becomes that much more difficult to mentally remain in the game.

In a recent interview, Rafael Nadal shared his mental approach toward practice. He said, “I do not go to practice unless I have a goal in mind to work on.” Rafael is the perfect example of the athlete whose talk-focused approach has propelled him to win multiple grand slam titles. His work ethics span around the constant improvement of his tennis skills, the enhancement of his fitness levels, and placing careful attention to his nutrition and dietary needs.

Where do you measure your Ego vs Task Focused orientation? Take a look at the link below and do your own assessment.

https://www.brianmac.co.uk/teosq.htm

Ego or Task Focused?

Athletes will be well advised to shift their attention toward the development of a task focused mindset. The development of practice routines and learning from each playing experience are the essential skills that foster confidence and trust. An athlete that fully embraces his/her skills looks at challenges as an opportunity to grow rather than an invitation to avoid.

 

Alex Diaz, PhD

Sports Mental Edge ©

I Hate January

I went to the gym this morning. It was packed with more than triple the number of people that are there on a typical Saturday morning. My interval training class was crowded making it physically challenging to avoid being crushed with other sweaty bodies. Everyone was in my space. I don’t like jockeying for sp ace when I am working out. I go to the gym partially for he social aspect of seeing other motivated individuals
and friends, but more to work out.

 

I don’t like that parking is difficult when I get to the gym in January. I don’t like that I
have to sign up for some classes in advance or else I will be blocked out. I hate in the
locker room that I have find a locker way in the back corner and on the top row because
all the other lockers are taken. I can barely find an area on the mat to warm up and
stretch out. And after my crowded class, even the showers are packed. So, should I
leave my gym and find somewhere else to work out? Maybe I should just work out at
home? No need, because February is around the corner.

After 3-5 weeks from the start of the new year, the resolutions will fade back into
oblivion for 11 more months. The overcrowded conditions will no longer exist.
Everything will go back to where it should be. Did you know that only 25% of people
keep their new year’s resolutions for 30 days and only 8% for the year? This is a sad
statistic.

 

So how do you keep working out and not be part of the majority who give up? You need
to answer the question of what is your motivation. What works is making small changes.
Don’t jump on the elliptical for 45 minutes when you haven’t even done a 20 minute
work out. Build up to your goal and make it realistic. If you do too much too soon you
are more likely to give up and more importantly more likely to get hurt. Getting hurt will
set you back in achieving your work out goal and makes you more likely to quit.

Another way to keep your resolutions are to have a friend or two commit to it as well.
The days where one of you is lazy, the other person will be your motivation. If you don’t
work out you will not only disappoint yourself but your friend also. A work out buddy is a
very effective technique.

Writing down your goals and work outs will also keep you going to the gym. Use a
calendar program and write down a day in advance what exercises you will do or the
time you are planning on going to the gym. I like the app MyFitnessPal which is free and
allows you track your weight, foods, and work outs. Watching yourself achieve your
goals will push you to keep going.

If you made resolutions it is up to you follow through and achieve them. Decide if you really want to succeed or are willing to quit. Remember most people won’t pursue their goals for more than a few weeks so stick out the crowded gym until February when the herds will thin.

by

Rick Weinstein, MD, MBA

Director Orthopedic Surgery Westchester Sport & Spine at White Plains Hospital Center

What Should I Know About Cholesterol?


High cholesterol is prevalent in our society, and many people are confused about how to eat to control the levels in their blood. Cholesterol is made by the body in the liver, and it is also ingested through the consumption of animal protein, such as meat, eggs, and cheese.

Our body needs cholesterol for many of the its metabolic processes. Cholesterol is a part of cell membranes, and it has a role in the production of vitamin D, hormones, and bile acids. Bile acids are used to break down fats during the digestive process. However, too much cholesterol in the blood can lead to plaque formation, whereby plaque sticks to the walls of the arteries and causes atherosclerosis. This may lead to coronary artery disease where the arteries are narrowed and blocked.

When we have our dietary cholesterol taken, we usually look at the total cholesterol, HDL cholesterol (high density lipoproteins), LDL cholesterol (low density lipoproteins), VLDL (very low-density lipoproteins) cholesterol, and triglycerides. LDL cholesterol, also known as “bad cholesterol,” carries most of the cholesterol to your body cells, and when the level is high, it can cause a buildup of plaque and clog the arteries. HDL cholesterol (the “good” cholesterol) is responsible for transporting cholesterol from the body back to the liver, which then removes it from the body. VLDL cholesterol mainly carries triglycerides, which can also lead to a buildup of plaque in the arteries. Triglycerides are a type of fat found in the blood which are stored in fat cells for energy in the body, but they also can contribute to atherosclerosis.

High cholesterol levels are usually caused by an unhealthy lifestyle including poor eating habits, lack of physical activity, and smoking. Additionally, cholesterol levels tend to increase with weight and age. High levels have also been associated with family history and race. Historically, the American Heart Association (AHA) has recommended restrictions on the intake of dietary cholesterol, trans fat and saturated fat (especially from eggs), which can potentially increase cholesterol levels in the blood. However, a study published in Circulation found that after reviewing 17 studies, there did not seem to be a significant association between dietary cholesterol and heart disease or egg consumption and heart disease. In fact, the new guidelines from The AHA do not limit daily cholesterol level anymore. The old standard was to consume less than 300 milligrams of cholesterol for the population at large and less than 200 milligrams for those with a history of high cholesterol. Instead, now the focus has become focusing on the diet as a whole and choosing whole grains, vegetables, fruit, lean protein, and nuts rather counting the amount consumed every day. As far as eggs, two studies published in 2018 show that eggs do not raise the risk of heart disease and may even be protective. The AHA guidelines still restrict eggs to one per day for those with heart disease and two per day for those with normal cholesterol.Besides the research on eggs, some recent research has shown that saturated fat may not impact CVD risk as originally thought.

The take home message is moderation. Eat a diet with healthy fats, plenty of fruits and vegetables and some lean protein. Exercise and maintain a healthy weight and don’t fixate on any one part of your diet or lifestyle – look at it as a whole.

https://www.ahajournals.org/doi/10.1161/CIR.0000000000000743
https://www.health.harvard.edu/heart-health/eggs-might-help-your-heart-not-harm-it
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/ and https://www.ncbi.nlm.nih.gov/pubmed/30084105

by Denise Groothuis MS RD CFMP
THE ARENA and MAZE Center for Men’s Health

Track Your Success

If you want to get in shape, work out. How simple is that? Easy to say, but hard to do. You must find what motivates you. Most people respond very well to schedules and routines. That is why I recommend putting your workouts in a calendar before you work out. This works best if you write out a week or month in advance. If you have in your schedule spin class Saturday at 9:30AM you are much more likely to go then if just say I will go work out at some point over the weekend. Having a buddy also helps. Someone to push you when you are feeling lazy will give you the external motivation when it isn’t coming from yourself. Also, having someone you are pushing will motivate you to not quit.
I make going to the gym part of my daily routine every day except Thursdays. It is the way I start every day and it as much a part of my morning as breakfast and brushing my teeth. On the weekends I book a class at the gym and work out with a friend whenever possible. If I miss a day, I feel bad. The days where I don’t feel like going, I just push through and 100% of the time I feel better afterwards. I like to work out in the mornings, but whatever time works best for you is fine. Just make it a part of your day.
Another trick to motivate you is to document your progress. You can document your workouts and see how many times you have gone. You can also track results like weight loss or strength gains. Seeing progress is a reward. Some people like to post their results and see this as motivation, but I would hate to disappoint all of my followers.
For one of my sons when he was in high school, he wanted (needed?) to get in shape for soccer. He was relatively small (genetically my fault) and needed to make size and strength gains. We both committed to working out together in the basement 3 times/week for 3 months. There were days I had to fight with him to motivate him, but once he started actually seeing gains he was hooked. The first time we lifted, he benched 40 lbs. and curled 10lb dumbbells. He was tearful at how weak he was. He told me his friends could bench over 150 lbs. I knew he wanted to quit and give up, but he also knew he really wanted to be on the soccer team. He pushed through.
We documented every work out including what exercise, how much weight and how many reps he performed. The first 2 weeks he was in pain and was constantly whining and complaining. But then something happened. His form improved and he actually wanted to work out more. He wanted to increase the weight and was able to do so. He was dramatically improving. Six weeks into working out, I videotaped him curling shirtless and sent it to his big brother who never says anything positive to him. He simply replied, “WTF, is that Ty??” At the end of 3 months he was able to bench 120 lbs. for 6 reps and looked bigger and much more defined. It was noticeable and he was ecstatic with his results.
You know where you want to get and you already know how to get there. All you need is the push. Use a calendar and set a schedule in advance. Find a buddy or class that forces you to go. Use a trainer if you need one. Document your progress and hard work. All of these steps will keep you on the track to better health.

Rick Weinstein, MD, MBA
Director of Orthopedic Surgery
Westchester Sport & Spine of White Plains Hospital

Being Benched: Mental Readiness Tips

How to Go from Being BENCHED to Being YOUR BEST

If there is one role athletes dislike is that of playing the bench. It is often frustrating, upsetting, feels unfair, and it is very hard to get motivated. Athletes feel under-appreciated and wonder when it will be MY chance to start.

Whether they are replaced in the middle of a game, assigned to be a bench player or lost their starting position due to an injury, it is not fun, at all, to watch the game they love from the sidelines.

As challenging as it is, being on the bench actually provides an enormous opportunity to gain mental strength. How you use this role can positively shape the athlete and person you aspire to be. Let’s look at these 3 mindset lenses.

1.    YOU are the one who really moves the needle

All winning teams have strong supporting role players. They are the ones who push hard for starters to excel, cheer teammates to stay focused, and provide motivation for one extra push. Starters often rely on this energy to continue fighting to not give up.

Benched players can often unite or split teammates based on his/her attitude. A team-minded benched player becomes positively contagious to teammates. But an angry benched player is a distraction to other players and coaches. As a benched player, you play a pivotal role to create a strong team atmospher

2. Embrace the unfairness as it will make YOU stronger

If you allow your frustration to take over, it will spill over onto the team and coaches. How YOU choose to respond to unfairness shapes your character. In sports and life, there are many factors outside of your control. You can get mad, disengage from team members, and get angry with the coach; however, all these reactions are yours. And, none of them help you to build positive character. Instead, by accepting the dislike of being benched you will be able to move past the frustration to positively learn from this experience.

Unfairness IS part of your game. It sometimes plays against you, but sometimes it plays in your favor.  As challenging as it is, look at ALL the positives. You can use this time to learn from other players’ techniques, observe in more detail the opponents’ weaknesses, carefully hear how your coach coaches, and do a self-evaluation on areas of your game you need to continue improving. More often than not, most of our learnings come from making adjustments after disappointing experiences.

3.    Accepting your bench role speaks louder about YOU

We all totally agree that being on the bench is the last place you want to be. You’ve been dedicated to your sport to play it, not to be seated by the sideline. But, if you are replaced and benched, nobody wants to be near to or hear from a complainer in a team.

Demonstrating unacceptable behavior will only isolate you from your teammates. On the other hand, accepting with dignity your coach’s decision and use this moment to cheer for your teammates will, by far, enhance yours and your teammates’ role. There is plenty of time to later ask your coach about how to improve for next time.  In the meantime, cheer as you’d like to be cheered.

 

Alex Diaz, PhD

Sports Mental Edge©

Founder

 

The Hype About Green Tea

Tea is one of the most popular beverages in the world; in fact, it is the most widely consumed beverage after water. The main types of teas are green, black, white, and oolong, and Pu’erh. All tea varieties come from the plant Camellia sinensis, but the leaves are oxidized and processed differently. Herbals teas, also known as tisanes, do not come from the same plant source and instead originate from spices, flowers and leaves of plants including fruits and herbs.

Green tea has very high levels of antioxidants since its leaves have not been fermented. It is especially high in flavonoids, which have been shown to have many health benefits, including a decreased risk of heart disease, lowered blood pressure, reduced cholesterol, decreased inflammation, improved memory and reduced risk of cancer.

There are may different types of green tea, but matcha green tea has been getting a lot of recognition for its health benefits, especially as a fat-burner and cancer-fighter. It is finely concentrated ground up tea leaves that possess more nutrients that steeped green tea. Additionally, it has a higher level of chlorophyll and amino acids since the tea plant is covered for 3-4 weeks and is not directly in the sun.

Matcha is known to be high in EGCG (epigallocatechin gallate), a catechin, which is a type of antioxidant. Some research shows that may promote weight loss, as was shown in a study in the American Journal of Clinical Nutrition. It may also boost exercise performance, and help to protect against diabetes, cancer, and heart disease. Additionally, matcha is high in L-theanine, which is an amino acid shown to help with anxiety and induce calming.

While matcha green tea has more caffeine than other green teas, it still has less caffeine that coffee. It is high in many beneficial compounds and is worth adding to a healthy diet.

Denise Groothuis MS RD CFMP

Know Your Knee

I am an orthopedic surgeon specializing in sports medicine. I see about 30 patients everyday with knee problems and do over 200 knee surgeries every year. Most people with knee pain do not need surgery. If your knee is hurting and not getting better, you need to see a knee specialist.
What are the signs of a knee problem? The most common sign is pain. If you are young and twisted your knee with pain on the sides of the knee, a likely diagnosis is a tear of the meniscus cartilage. This is best diagnosed on physical exam by an orthopedic specialist and can be confirmed with an MRI. If there is a small tear in the meniscus it can heal, but a large tear will require arthroscopic surgery. Those of us who do a lot of these surgeries can typically do it in less than 15 minutes and you can walk immediately after the surgery. It is a quick and easy surgery, but if you can avoid the surgery avoid it.
If you twisted your knee and heard a “pop,” it is likely that you tore your anterior cruciate ligament (ACL). This is a very important stabilizer of the knee and if you play any pivoting sports you will need it reconstructed. Unlike a meniscus surgery, ACL surgery means recovery of at least 6 months before you can return to sports.
Swelling of your knee can be caused from either an acute injury or due to a chronic problem. Living in Westchester, if your knee swells without a direct injury test for Lyme disease. If diagnosed early, treatment with antibiotics will prevent long-term complications of Lyme disease which can include arthritis and brain/nerve issues.
If your knee swells and it is red, hot and painful make sure it is not an infection. This is an emergency. If you suspect an infection, go immediately to your orthopedist’s office or go to the emergency room. You cannot wait and ignore this. The consequences of not dealing with an infection early can be life altering.
Knee pain from arthritis usually presents as chronic pain that is getting worse over weeks to months. Pain is usually in the front of the knee and worse going up and down stairs or after sitting for too long. Also, arthritis usually feels worse in the morning when you first get out of bed and at the end of the day when your leg has fatigued.
If your knee hurts or swells, ice and Motrin may be helpful. However, if your symptoms persist or you worry about an infection get it evaluated and diagnosed by a medical doctor who will help get you back to normal activities.
By Dr. Rick Weinstein, MD, MBA
Director of Orthopedic Surgery
Westchester Sport & Spine of White Plains Hospital

Should I Take a Probiotic?

 

Our body contains over 100 trillion bacteria, which is more than all of cells in our body combined! Gut health of the microbiome has been shown to be related to many health conditions today, including obesity, diabetes and depression. The quality of the microorganisms are responsible for preventing or encouraging the onset of diseases. There is a combination of “good” and “bad” bacteria in the gut, and when the ratio of the bacteria becomes off balance, this can lead to health issues. Our gut bacteria can easily change due to changes in our food, environment, and lifestyle. This is where probiotics can help correct imbalances and improve our health.

Probiotics are live bacteria and yeasts that are helpful and benefit the digestive system. There is a great deal of research on the benefits of probiotics and how they improve health conditions. They have been shown to boost cognitive function and improve memory, anxiety, depression, autism symptoms, stress, and OCD. Probiotics improve gut health and decrease GI issues such as IBS, and they aid in the digestion and absorption of nutrients, such as B12, calcium, zinc and phosphorus. Intake of probiotics has also been shown to help promote weight loss, to improve HDL levels, and to improve insulin sensitivity and blood sugar control. Lastly, probiotic help reduce inflammation and improve immune health.

There are many different strains of probiotics, and some studies show that different strains are beneficial at healing certain ailments. For example, some strains may improve immune function while others promote hormonal balance. When purchasing a probiotic, purchase a reputable brand, and try to pick one with multiple strains. SBOs (soil based organisms) are a new popular trend of probiotics. They are probiotic strains/microbes found in soil, which used to be a large part of our ancestral diet. Proponents state that they increase gut diversity and benefit gut health, especially those with Irritable Bowel Syndrome and SIBO (small intestinal bacterial overgrowth). Common SBO strains are bacillus subtilis, bacillus clausii, saccharomyces boulardii, lactobacillus plantarum, and bacillus coagulans.

Everyone’s gut microbiome is different, and different strains will react differently in our bodies. In my opinion, a probiotic can be beneficial for just about everyone. They are especially helping for those with persistent GI issues, allergies, asthma, frequent yeast infections, autoimmune conditions, anxiety, and skin conditions. They are also beneficial with those with a history of antibiotic use and when one is on a weight loss program or traveling. If probiotics cause your digestive symptoms to get worse, stop them immediately.

by Denise Groothuis MS RD CFMP

10 Success Strategies for Boosting Your Immune System

Many over the counter products, vitamins and supplements claim to help improve your health, but the best strategies for boosting your immune system involve a number of simple lifestyle strategies anyone can follow through with. Some of the best success strategies to boost and support your immune system are:

  1. Eating a healthy diet
  2. Losing weight if you are carrying extra pounds
  3. Exercising regularly
  4. Getting more quality sleep
  5. Decreasing stress levels
  6. Making time for yourself
  7. Socializing with friends and family
  8. Quitting smoking
  9. Avoiding or minimizing antibiotic use
  10. Cutting down on your alcohol consumption

Let’s look at each of these success strategies in turn.

We are what we eat, digest and absorb, so a healthy diet goes a long way in preserving our health. Eating plenty of fresh fruits and vegetables offers a range of nutrients, phytochemicals and antioxidants, powerful disease-fighting molecules found in certain foods such a berries, legumes and apples. Eating a rainbow every day will help you achieve a balanced diet, and the fiber and water in these foods will also help you feel full and satisfied for longer, which in turn can help with weight loss.

If you are carrying extra weight, turn to clean natural foods to help slim down. Don’t rely on supplements or packaged diet foods, but rather, fresh organic fruits and vegetables, healthy, properly-raised animal protein, wild fish and smaller portions.

Regular exercise can not only help you achieve your weight loss goals, but boost your immunity too. Exercise improves digestion, brain function and helps eliminate toxins from the body through sweating. It also stimulates circulation, including not only the blood but the lymphatic system, which helps the body fight and prevent illness.

Getting more sleep can help boost the immune system, especially high-quality, deep, restorative sleep. If you’re feeling stressed, it can be difficult to fall asleep and/or stay asleep. Stress reduction strategies such as meditation can help lower your stress levels and improve your quality of sleep.

You can also decrease your stress by making more time for yourself to do some of the things you enjoy. This can include hobbies, time at the gym getting more exercise, or going for long walks. It should also include nurturing the relationships that are important to you by spending quality time with friends and family. Loneliness and feelings of isolation can make you feel run down but surrounding yourself with positive people can help boost your immune system.

By now we all know about the negative effects of smoking on the body, especially the immune system. It scorches away the cilia, the little hairs that line the nostrils and nasal passages, for example, making it far easier for germs to get into your body. It also decreases circulation in the microscopic blood vessles leading to slowed healing.

Many people turn to a range of pills in an attempt to boost their health, and when used correctly, they may be beneficial. The flipside is that excessive use can cause harm. In particular, antibiotics can damage your immune system as they kill off both helpful and harmful bacteria. They do not help against viruses such as colds and flu, so do not ask for a prescription from your doctor in the hope you will get better faster.

If you do have to take an antibiotic, take it EXACTLY as prescribed. Once you have finished the full course of treatment, consider probiotics to help get your system back in balance.

Finally, if you consume a lot of alcohol, especially in an attempt to reduce stress, try cutting down. Alcohol has many negative effects on the body, including suppressing the immune system and increasing inflammation.

Adopt these simple, practical success strategies to boost your immune system and see what a difference they can make to your health.

by Dr. Robert Inesta, DC L.Ac CFMP CCSP

Viavitae Health