The leaves change, the weather gets cooler, and the scent of pumpkin spice emanates from almost every coffee shop. If those things do not indicate fall, we don’t know what will. A lot of people also spend more time indoors, due to colder weather, and that just so happens to coincide with the arrival of cold and flu season. If you like to take a more proactive approach to health, which includes strengthening the immune system, that can only benefit you this fall.

Why Prioritize Immune Health Now?

The immune system works round the clock to protect the body from harmful pathogens. There is no magic pill that guarantees full immunity, but there are many practical, science-backed methods that can help you enhance immune defense. Getting a head start on immune support is integral to having a vibrant fall and winter. Build up your resilience before you come down with the common cold or flu. Consider the following strategies to fuel your immune system this fall. 

Get Creative When You Feel Too Tired To Exercise

Movement is better than no movement at all, as physical activity improves circulation, lowers stress, and helps immune cells travel throughout the body with ease. Physical activity can also boost energy levels, enhance digestive function, and improve brain health. Sometimes, you don’t want to go to the gym or spin class on colder fall days. That’s completely fine, but it’s important to get creative in order to fit some movement into your day. That can be as simple as a 15-minute walk through the neighborhood, following a 25-minute yoga video in the living room, or taking the stairs instead of the elevator. Consistency is key, and even short bursts of activity can help encourage better immune function. 

Stay Hydrated

When the weather is colder, it is more common for people to avoid water. The reason for this is because they don’t feel like they need to hydrate because of the summer heat. Water works to carry nutrients to cells and helps the body flush out toxins, two processes that are vital to optimal immune function. By drinking plenty of water throughout the day (more than you think you need), you can help keep up the body’s natural defenses. You can also enhance hydration by eating water-rich foods and drinking herbal teas. Just remember that caffeinated beverages and sugary drinks can dehydrate the body. 

Prioritize Quality Sleep

Sleep is not a luxury; rather, it is a necessity. That is true whether you are discussing immune function, mental health, stress, or digestion. During sleep, the body produces cytokines, which are protective proteins that are essential for fighting inflammation and infection. Sleep experts encourage people to get seven to nine hours of sleep per night. To maintain healthy sleep habits, establish a consistent sleep schedule, even on the weekends, and create a relaxing bedtime routine to ensure restful sleep. Lastly, make sure your bedroom is cool, dark, and quiet to facilitate healthy sleep. 

Keep Stress Levels Down

It’s common to experience stress every now and again. Maybe your in-laws are visiting or you have $20 riding on a football game. Problems arise when stress becomes chronic, as it can actually suppress the immune system and make you more susceptible to illness. Finding ways to manage stress can go a long way in keeping cortisol levels in check. Try spending time in nature, connecting with loved ones, meditation, yoga, or engaging in hobbies that take your mind off things. If stress becomes unmanageable and overwhelming, consider talking to your primary care provider or a mental health specialist. 

Don’t Forget Hand Hygiene

This is a simple act that offers a lot of protection, yet many people neglect proper hand hygiene. Perhaps their hands come in contact with many high-touch surfaces (shopping carts, doorknobs, etc.) and then they put their hands in the eyes, mouth, or nose. If those surfaces had germs on them, those germs could then enter the body and cause infection. If you touch something dirty, take 20 seconds to thoroughly wash your hands with soap and water. That is especially true after you cough, sneeze, or use the restroom.

Fuel The Body With Nutrition

What you eat impacts your overall health, including your immune system. Health experts suggest people focus on consuming an array of colorful fruits and vegetables as a way to diversify antioxidant intake. Whole fruits and vegetables also offer integral vitamins, minerals, and compounds that encourage healthy immune function. In addition to eating the rainbow, it is best to consume: 

• Whole grains: they provide sustained energy because of the fiber content. Fiber works to enhance gut health, which is closely linked to immune function. 
• Healthy fats: essential for reducing inflammation and enhancing nutrient absorption, you can find these in nuts, seeds, avocados, olive oil, and avocado oil.
• Probiotic foods: sauerkraut, kefir, yogurt, kombucha, kimchi, natto, and miso are all rich in probiotics, which support a healthy microbiome. A higher presence of healthy bacteria in the gut has been linked to better immune function.

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When you are sick, you’d give anything in the world to feel healthy. Are we right or are we right? You drink tea, hydrate beyond belief, take hot baths, gargle with salt water, do a sinus rinse or two, and nourish the body with healthy foods to accelerate your recovery. What if you took care of your body like that all the time, though? There is nothing wrong with giving your immune system a helping hand year-round. 

The immune system does a phenomenal job of protecting the body against microorganisms. Sometimes, it fails and a germ successfully invades the body and causes sickness. Now, it is enticing to strengthen and support the immune system to defeat invading pathogens. The first line of defense is to maintain a healthy lifestyle by eating a balanced diet, exercising regularly, maintaining good sleep hygiene, and keeping stress levels in check. When you do these things, every part of your body functions better, especially the immune system. Boost immune function all year with the following healthy-living strategies. 

Get A Good Night’s Sleep

According to sleep experts, sleep and the circadian rhythm are strong regulators of immunological processes. One study found a bidirectional communication between the central nervous system and the immune system. This connection is mediated by shared signals (neurotransmitters, cytokines, and hormones) and direct innervations of the immune system via the autonomic nervous system. Basically, the body releases proteins (cytokines) during sleep. By boosting cytokine production, you can help strengthen immune function. Additional research found that people who do not get the recommended seven to eight hours of sleep per night are more susceptible to colds and respiratory infections. 

Keep Stress Levels In Check

Most people encounter stress, at least a small amount, on a weekly (if not daily) basis. The trick is to minimize the amount of stress that you experience, while also finding ways to handle the stress you cannot avoid. Stress can have a variety of effects on mental and physical health, especially the immune system. Chronic stress can decrease the production of lymphocytes, which are white blood cells that help the body fight off infection. If you want to reduce stress, consider adopting a variety of stress management techniques, such as deep breathing, yoga, meditation, Tai Chi, grounding, and more. 

Exercise 

A lot of research indicates that exercising at moderate intensity for 30 to 60 minutes three to five days per week is highly beneficial to the immune system. You don’t have to hit the gym for hours every single day; rather, a brisk walk in the neighborhood, a bike ride, or laps at your local pool can be highly beneficial. Elevating your heart rate works to increase the circulation of immune cells. These cells are the body’s first line of defense for fighting off foreign invaders, so the more you have circulating, the better you are able to protect the body. As a quick note, though, long bouts of high-intensity exercise can actually weaken the immune system. So don’t think that a marathon a day keeps the common cold and flu away.

Eat Immune-Boosting Foods

It should not come as a surprise that eating a well-balanced diet benefits overall health. Supplying the body with a diverse mix of vitamins, minerals, antioxidants, healthy fats, protein, fiber, and more can only benefit you. A balanced diet that consists of whole grains, fruits, vegetables, legumes, nuts, seeds, lean proteins, and healthy fats can eliminate the need for taking lots of supplements. If you want a few foods that help encourage healthy immune function, consider the following:

• Berries contain flavonoids, which are antioxidant compounds that have demonstrated an ability to reduce respiratory illnesses. 
• Leafy green vegetables offer lots of beneficial antioxidants that are vital to cellular health. 
• Ginger exhibits antioxidant and ant-inflammatory properties that may enhance immune function. 
• Citrus fruits (oranges, grapefruit, tangerines, lemons, and limes) contain lots of vitamin C, which supports the production of white blood cells. 
• Fermented foods, kombucha, kefir, natto, yogurt, and miso can help promote the growth of beneficial bacteria in the gut, which is linked to immune health. 

Maintain A Healthy Weight

Obesity, which is defined as a body mass index (BMI) of 30 or more in adults, has been linked to impaired immune function. Obesity may also lower the efficacy of numerous vaccines, including influenza, tetanus, and hepatitis B. If you are looking for safe ways to maintain a healthy weight, start first by assessing your diet. Develop a consistent aerobic exercise routine, watch your caloric intake, get sufficient sleep, and avoid being sedentary. The Full Body Cleanse may be an excellent option to kickstart your weight loss journey. 

Still need a little assistance optimizing immune function? Try the Dherbs Immune Booster Kit, which contains four of our signature formulas that aim to support optimal immune function. These supplements may assist your body in protecting itself from external threats.

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Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

Still need a little help encouraging a bowel movement? Consider our Bowel Motion formula, which contains herbs designed to alleviate bloating and gas. It also stimulates peristalsis and helps maintain regular bowel movements.

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So…you have decided to cleanse. First of all, we want to commend your decision to do so, as it is a great investment in your overall health. Think of cleansing like taking your car in for service. Sometimes, you just need to flush the systems and replenish it with new fluids so it can drive smoothly. That’s exactly how you want your body to run: smoothly. While eating right and drinking water may be on your mind, you may also be wondering how to workout during your cleanse. 

“Can I exercise while cleansing?” This is a question we receive quite a bit. We give a resounding “YES” to this question, but suggest that you listen to your body in this time of change. You are eating fewer calories and may not have the energy that you usually do. Listen to your body in order to exercise safely. Physical activity actually boosts the detoxification process, as it stimulates lymphatic flow, blood circulation, respiration, and promotes sweating. Additionally, it may improve digestion and the function of the kidneys, lungs, liver, and more. 

One thing to note about exercise is that it is not the leading role in your cleanse. The best workout routines to do while cleansing are ones that elevate your heart rate slightly and help you break a sweat. Be kind and gentle to the body as you transition into this new dietary pattern and you’ll reap the results without suffering. No matter if you are doing a 10-day or a 20-day cleanse, the following workouts can help promote detoxification and support cleansing efforts. 

Foam Rolling

Is this even an exercise? That is up for debate, but it is a form of myofascial release, which essentially releases the lymphatic fluid in your muscles. Foam rolling does more than just benefit your muscles! The connective tissue found throughout the entire body also receives the benefits that come from foam rolling. By releasing the tension in the tissue, you promote vitality within the fascia, which are small fibers responsible for giving muscles shape and tone. 

Light Cardiovascular Exercise

Aerobic exercise is a form of exercise that gets your heart going. The lungs take in oxygen for the body’s necessary detoxification processes. It’s important to understand that you have to keep your heart rate steady by maintaining intensity. That’s when you’ll experience the most benefits. Some examples of light cardio include walking, cycling, hiking, using an elliptical machine, or engaging in a few quick interval circuits. 

Dance

Yes, dance…as if nobody is watching. If you hate walking on the treadmill or cardio in general, you can amp up your heart rate by dancing. Pump up the jams, literally, and dance whether you are alone or hitting up the nearest Zumba class. In fact, Zumba is a top-notch cardiovascular workout! A detoxifying workout does not have to be conventional; rather, it can be a fun activity that feels good for your body. Zumba classes are usually very supportive and, more importantly, fun as can be!

Rebounding

This is a fun exercise that’ll take you back to the days of being a carefree child. Rebounding is a form of exercise that involves jumping on a small, springy trampoline (a rebounder). Due to its low-impact nature, it is a great cardiovascular exercise for older adults. The low-impact bouncing stimulates the lymphatic system, while also improving circulation and cardiovascular health. Some research suggests that it may even benefit bone density and reduce the appearance of cellulite.

Yoga

Could yoga be the quintessential detoxifying exercise? Some people think of yoga as glorified stretching, but it is a great way to improve flexibility and enhance core strength. Don’t worry about mastering 100 poses or grounding your flow. The point of yoga is to give frequently used muscles attention and love, and to build strength in small muscle fibers that don’t get a lot of love. By twisting, stretching, bending, and folding, you can help soothe the body into a lean, mean, detoxifying machine.

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At Dherbs, we receive a lot of questions related to cleansing, most of which are about diet. People want to know what they can and cannot eat while cleansing. Another common question is, “Can I workout while cleansing?” It is completely fine to exercise while cleansing, but you have to be more in tune with your body while doing so. Allow your body the time, room, and space it requires to digest, process, reset, and restore, especially regarding its natural capabilities and functions. 

If you are a fitness enthusiast and love getting in a good workout, you may be tempted to give it your all while cleansing. Remember that you are not eating as many calories and have to listen to your body, so as not to push it too much. Ideally, engage in light- to moderate-intensity physical activity. Aerobic exercise tends with light strength training is what we usually recommend, as both promote detoxification via sweat, lymphatic drainage, and healthy circulation. 

Tailor Exercise To Your Cleanse

While cleansing, choose the right intensity and type of exercise that supports your body. The last thing you want to do is put undue stress on a body that is out of its element. Low-impact activities, such as yoga, walking, gentle Pilates, swimming, and biking, are great options. These exercises help maintain a steady heart rate while promoting stress reduction. If you want to focus on mindfulness during your cleanse, consider focusing on yoga, Tai Chi, and stretching. 

Always Listen To The Body

Since you have to follow a raw vegan diet, you are not consuming as many calories as you would outside the cleanse. That isn’t to say that you eat an unhealthy diet, but it is to say that most foods in the American diet are calorically dense. Some people who cleanse may have more energy than others. If you feel up to it, engage in a more strenuous workout that gets your  blood pumping. Just make sure to listen to your body and strike a balance between feeling drained and revitalized. 

Measure Progress And Celebrate Achievements

It is very common to notice changes in the body while cleansing. You may notice that your skin looks clearer and that your mind isn’t as foggy. We hope you notice some weight loss if that is your goal! Keep track of your progress, mentally, emotionally, and physically. Celebrate the wins, even the small ones, such as completing a yoga flow or walking an extra mile. A positive mindset goes a long way in helping you succeed while cleansing. 

Always Hydrate

You will be drinking more water than usual while cleansing, but pay extra attention to water intake when exercising. Drink plenty of water before, during, and after your workout to support the detoxification process and prevent dehydration. Additionally, fuel the body with nutrient-dense foods before and after the workout to encourage energy and muscle repair. Leafy greens, chia pudding, nuts, energy balls, and smoothies can be great options to provide energy. 

Embrace Movement

Whether you are just starting your fitness journey or building on your love of exercise, one thing is for certain: movement is better than no movement at all. When you exercise regularly, you can enhance your metabolism, which increases the body’s ability to eliminate toxins. Plus, engaging in low-impact workouts can help reduce inflammation, promote better digestion, and improve sleep quality.

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It’s safe to say that Dherbs CEO A.D. Dolphin is no stranger to weight loss. He’s been referred to as “The King of Weight Loss” during his numerous appearances on Steve TV with Steve Harvey. With that title comes great responsibility, which is why he’s made it his mission to help Bigg Jah, Ryan Davis, and Onyika lose weight and transform their health and appearance as part of the ICAN Challenge.

What Is The ICAN Challenge? 

Now in its third season, the ICAN Challenge is Dolphin’s documentary series that follows two participants per season. For reference, season 1’s total weight loss came close to 300 pounds! It was one of Dolphin’s proudest moments in his career, primarily because it was the most intensive weight loss challenge he’s ever been a part of. The plan for the challenge was simple: 

• Use the Full Body Cleanse to help clean out participants’ bodies and get rid of that unwanted waste and weight.
• Help them develop smart workout and eating habits.
• Make sure they have the tools they need to emerge from this process and stick to a healthy lifestyle.

The Goal Of The ICAN Challenge

The primary goal is for people to change their lives for the better and emerge from the challenge more knowledgeable about food and exercise. With Dolphin’s assistance, contestants should leave the challenge and exercise the same way they did on the challenge, and eat better than they did prior to the challenge’s start. Naturally, it becomes more difficult to do that when you don’t have Dolphin watching your every move. Just to be clear, convenience is nobody’s friend! Losing weight is difficult, but the right plan makes anything possible. 

Season 1: Standout Transformations

To say that we were more than shocked by the final reveals and weigh-ins during the finale of season 1 would be an understatement. Bigg Jah and Onyika put in the work and gave it their all to leave the challenge not looking anything like they did prior to the start. After six months of living with A.D. Dolphin, cleansing, and exercising regularly, Bigg Jah lost a total of 162 pounds, while Onyika lost 90 pounds. Both contestants were nearly in tears after seeing numbers on the scale that they hadn’t seen in many years. 

Don’t just take our word for it, though. Feel free to watch their journeys by clicking here. All of the episodes are available on our YouTube channel. Both Onyika and Bigg Jah truly showed us that anything is possible!

Season 2: The Weight Loss Continues

The premise for the second season is the same, only it is half the amount of time as the first season. It follows Ryan Davis and Kim Kimble. Davis’ starting weight was 269 pounds and Kimble’s starting weight was 214 pounds. Tune in to follow their weight loss journey! You can stream all episodes now by clicking here.

For Dolphin, the ICAN Challenge is a pivotal moment in his career. Not only does it document the successes of the participants, but it also highlights the struggles and emotional toll that weight loss takes on people. It’s as emotional as it is uplifting and inspirational. In Dolphin’s words, “It is my goal to help people, and more importantly, give those following the journeys on the ICAN Challenge an insight into the world of cleansing. It is also my hope to inspire them, in hopes that they may change their lives in a more positive way after seeing the progress”

Weight loss is not linear and it is anything but easy. It looks different for every person, but each person has the ability and willpower to change for the positive. Subscribe to the Dherbs YouTube channel to catch a new episode every week. Thank you for the love and continued support. 

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Ozempic, which is an injectable semaglutide, is one of the most popular type 2 diabetes drugs on the market. Within recent months, it has become more difficult to acquire because of how many people seek it out. There is one reason for the growing demand: dramatic weight loss, which is one of the common side effects. 

Wegovy, another drug and medicine, also contains semaglutide, which helps regulate blood sugar. Semaglutide helps people feel full and eat less because it curbs appetite and slows digestion in the stomach. Besides weight loss, other side effects of semaglutide include diarrhea, nausea, headaches, and constipation. 

Ozempic and Wegovy have been on the U.S. Food and Drug Administration (FDA) drug shortage list for several months. Although there are other type 2 diabetes medications that work in a similar fashion, they don’t induce weight loss in the same way. Because of the shortage and high out-of-pocket cost, many patients decided to stop taking Ozempic. How could they maintain the same weight loss they experienced while taking the medication? That depends on each person, but it’s also possible to experience the following things after stopping Ozempic. 

Appetite Returns

While taking Ozempic, people eat less because semaglutide slows digestion. That keeps food in the stomach for longer and increases feelings of fullness. Ozempic also trigger changes in the brain that actually reduce hunger and curb feelings of satisfaction that accompany eating. For example, you may only be able to eat a few bites of pizza while using semaglutide, whereas you could eat half a pizza prior to using it. That rapid feeling of fullness goes away as soon as you stop taking Ozempic, causing you to eat more, so following a low-calorie diet becomes very difficult. 

You’ll Regain Weight

When you stop feeling full and your appetite returns, the first thing that you reach for is more food. The unfortunate reality is that medication, like Ozempic shouldn’t be the only treatment plan for people with type 2 diabetes or obesity. Healthy lifestyle changes, such as a balanced diet and regular exercise, are necessary for long-term success and health. Without those lifestyle changes accompanying the use of Ozempic, users will most likely regain weight and suffer from poor blood sugar control.

Blood Sugar Climbs

For those with type 2 diabetes who take Ozempic to manage blood sugar, halting treatment may cause blood sugar to return to pre-medication levels. Endocrinologists explain that Ozempic treats the chronic disease of diabetes, so people can expect the condition to worsen once they stop using it. As previously explained, Ozempic helps people eat less, so stopping treatment may cause them to eat larger portions and more calories. All of that amounts to an increase in blood sugar. Even if people manage to control their eating habits once they stop taking Ozempic, blood sugar may still rise because the drug boosts insulin production, a hormone involved in blood sugar control.  

Ozempic Face Will Go Away

Experiencing rapid weight loss from Ozempic use can affect the skin and reduce fat all over the body, including the face. Ozempic users who lost dramatic amounts of weight reported that their faces appeared shrunken, dehydrated, and gaunt. Dubbed “Ozempic face,” this physical change is contingent with other instances of dramatic weight loss. Stopping Ozempic can reverse these facial changes, especially if users regain weight. If the face doesn’t return back to normal after stopping treatment, injectable facial fillers from a board-certified dermatologist or plastic surgeon can address the situation.

Side Effects Will Subside

In addition to weight loss, Ozempic users can experience nausea, constipation, vomiting, heartburn, gas, headaches, and dizziness. Not all users experience these side effects and some only experience mild versions of those side effects. How you eat and what you eat can also make a difference in whether you experience side effects or not. Reducing the consumption of dietary fat, consuming smaller portions, and not skipping meals can help reduce the chances of experiencing these side effects. Users that stuck with Ozempic treatment and still experienced those side effects would see them go away after stopping the medication.

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What do we know about pooping? Well, we know that maintaining regular bowel movements is a key indicator of good digestive health. The frequency of bowel movements, however, can vary widely among people. When you understand what constitutes “normal” bowel habits, you can make the necessary changes or seek medical advice to maintain optimal digestion. So how often should you poop? Continue reading to find out. 

How Often Should You Poop?

Bowel frequency is an interesting topic of conversation. Many health experts suggest that it is perfectly normal to have anywhere from three bowel movements per day to three per week. One study published in the Scandinavian Journal of Gastroenterology confirmed that information, regardless of age or gender. There is also no general answer for how often you should poop, but people tend to have their daily bowel movement habits. If you poop three times per week or less, something is going on. We always say that eliminating between one to three times per day is an indication of optimal digestive health.

What Affects Poop Frequency?

Hydration

When you drink enough water, your stool softens and becomes easier to pass. That is why staying hydrated is an important factor for maintaining regular bowel movements. According to research, increasing your fiber and fluid intake can significantly enhance stool frequency. One study showed that participants who consumed 25 grams of fiber daily, in addition to two liters of water, showed greater improvements in stool frequency than those with lower fiber and fluid intake. 

Stress

Emotional stress and poor mental health can actually alter your bowel habits and affect frequency. Research suggests that psychological stress can influence functional gastrointestinal disorders, such as irritable bowel syndrome (IBS). A little stress can make it more difficult to empty the stomach, which stimulates colonic transit. That ultimately leads to alterations in stool consistency and frequency. Another study involved 10- to 16-year-olds and found that exposure to stressful life events was linked to bowel movements that occurred less than three times per week. Additionally, those bowel movements were often painful or strained. More research on children between the ages of nine and 10 found that psychological stress and negative family factors increased the rate of constipation. 

Physical Activity

It is well-documented that regular exercise stimulates peristalsis, the intestinal contractions that encourage bowel movements. One analysis found that vigorous exercise positively influenced women, but results were mixed among male participants. Another study found that moderate exercise, such as cycling or jogging, accelerated gut transit time, but did not alter stool weight or frequency. Additionally, a Nurses’ Health Study suggests that daily physical activity can lower the risk of constipation. 

Diet

Increasing fiber intake from vegetables, fruits, and whole grains can influence stool frequency. It is rather unsurprising, then, that vegetarian and vegans tend to have more frequent bowel movements than meat-eaters. That isn’t to say that all vegans and vegetarians have optimal regularity, but they do tend to eat more fruits, vegetables, nuts, seeds, legumes, and whole grains than meat-eaters. Another study found that increasing fiber intake increased stool frequency and made stool softer. Vegans with the highest fiber intake experience the most frequent bowel movements, even more than vegetarians and omnivores.  

What Does The Consistency Of Your Pooping Mean?

Both the consistency and frequency of stool is integral to overall health. The Bristol Stool Form Scale classifies stool types from 1 (hard lumps) to 7 (watery liquid). You want to be somewhere around type 3 or 4, which is considered normal. These types are well-formed stools that are easy to pass, meaning they are soft and sausage- or snake-like. You can support healthy pooping by: 

• Stay hydrated: drinking at least half your body weight in ounces of water per day. If you weigh 150 pounds and divide that by two to get. 75, you should drink 75 ounces of water per day.
• Exercise regularly: Movement leads to movement, if you catch our drift. Walking, jogging, swimming, and other forms of light to moderate exercise can benefit your digestive health. 
• Increase fiber intake: Ideally, aim to consume 25-30 grams of fiber per day. Aim to get your fiber from fruits, vegetables, legumes, and whole grains. 
• Manage your stress: Experiment with different stress-reducing techniques, such as meditation, yoga, or breathing exercises to reduce stress and promote healthy bowel movements.

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Whether you asked for a beet recipe or not, we are here to provide an excellent one! Beets can be quite daunting, from the flavor to their ability to stain anything, including your fingers. How do you get past their earthy flavor? That is the simple part: you pair them with sweeter ingredients. In fact, one of the most classic juice combinations is the ABC, or CAB, depending on how you choose to arrange your letters. That is the combination of apples, beets, and carrots. Together, those three ingredients create a beautifully balanced juice.

This recipe is similar, but it calls for strawberries, which bring a lively, sweetly tart flavor to the party. Plus, strawberries provide lots of vitamin C and beneficial antioxidant compounds. In addition to being low in calories and carbs, they also contain fiber and potassium. Beets are also rich in vitamin C, fiber, and potassium, but they are also rich in dietary nitrates, which the body converts to nitric oxide. Nitric oxide is a vasodilator, which helps widen blood vessels, a process that could potentially reduce blood pressure and improve blood flow to muscles. The latter effect would primarily be beneficial for exercise performance and cardiovascular health.

Don’t worry, we did not forget about the carrots. These powerful orange root veggies provide lots of vitamin A, which has been linked to benefitting eye and skin health. Other studies confirm that vitamin A may aid digestion and offer protection against certain types of cancer. Now, what are you waiting for? Let’s make the smoothie and enjoy some deliciousness and beneficial nutrients!

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The back-to-school season is a time for new opportunities and beginnings. For some students, especially those with compromised immune systems, the susceptibility to illness increases. Protecting your child(ren) and yourself against common colds or other infections that circulate the classroom can be a lot easier with the right steps in place. 

Developing a back-to-school routine is a challenge in and of itself. Waking up earlier, establishing a quick and efficient routine, and leaving the house on time can prove difficult, especially after summer vacation. Many health officials state that immune health is tied to diet, sleep, and exercise. Building a healthy diet and establishing movement and proper sleep hygiene can enhance immune function, which your child needs as they face the new school year. Hopefully, the following tips can help better prepare your child’s immune system for the back-to-school reality.

Get Plenty Of Sleep

The Sleep Foundation encourages school kids between the ages of six and 13 to get nine to 11 hours of sleep every night. Without sufficient sleep, the body has a more difficult time regulating biological rhythms. Not to mention, insufficient sleep makes the body more susceptible to sickness. If you or your child has trouble sleeping, there are practices that have proven to be quite effective. Click here to learn more about methods that help you fall asleep.

Drink Water

Water is essential for a healthy life because it has many roles in the body. Not only does it help with waste elimination, but it also helps the immune system function optimally. If the body is in a dehydrated state, it cannot effectively produce white blood cells, which help fight off bacteria, pathogens, and viruses. Drinking plenty of water can also help flush toxins from the body, which keeps the immune system functioning optimally. Need help getting your kiddos to drink more water? Spice it up by adding fresh fruit to the water, or consider blending some fruit with water to make a healthier rendition of a punch.

Eat The Right Foods

Dietitians agree that one of the best ways to boost the immune system is to eat the right foods. Focus on fruits and vegetables because they are rich in vitamins, minerals, and antioxidants that boost the function of immune cells. High-fiber foods also work to maintain a healthy digestive system. What foods do you eat to encourage better immune function? Consider packing the following snacks in your child’s lunch: 

• Oranges: One orange can have up to 75% of the daily value (DV) of vitamin C. 
• Mandarins: Mandarins pack a considerable amount of vitamin C and make for the perfect lunch snack. They are easy to peel, easy to put in lunches, and their seedlessness makes them easy to enjoy!
• Sunflower seeds:  Make sure to opt for the unsalted, shell-less sunflower seeds because they are very easy to eat. Sunflower seeds are also rich in vitamin E, which exhibits antioxidant effects in the body. 
• Almonds: Similar to sunflower seeds, almonds are naturally rich in vitamin E, which helps to fight off free radicals and boost immune function. They also contain heart healthy fats, protein, and lots of fiber. 
• Broccoli: It may be very difficult to get your child to eat broccoli, but it is an excellent source of vitamin C and sulforaphane, both of which encourage immune function. Sneak broccoli into meals like broccoli tater tots or fruit smoothies!

Exercise Regularly

It’s no secret that kids like to run amok like they haven’t a care in the world. The important thing to remember is to not let your child immediately plop on the couch or bed and watch TV or play video games from the time they get home to the time they go to bed. Even if your child is active in school sports or playground activities, make sure they remain active outside of school hours. This is especially important as they progress through the year and the weather starts to cool off. 

Maintain A Healthy Weight

Childhood obesity is a serious problem in the United States, and it puts children and adolescents at risk for poor health. Between 2017-2020, 19.7% of children between the ages of two and 19 were affected by obesity. Obesity prevalence between two- and five-year-olds amounted to 20.7%, and 22.2% among six- to 11-year-olds. Data revealed that obesity prevalence was higher in Hispanic and non-Hispanic Black children than it was in non-Hispanic White children and non-Hispanic Asian children. Aside from decreased immune function, obesity increases the child’s risk of other health problems. Consult your family doctor if you notice the child’s weight is becoming a problem.

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