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Supporting Your Immune System with Exercise

You’ve probably heard plenty of tips on “boosting” your immune system, and you might have noticed that store shelves that used to house vitamin C are now bare. You might be wondering what else you can do to stay healthy.

Aside from proper nutrition, hydration, stress avoidance, and sleep, exercise can also help to boost immune system function. Yes, exercise! But how does it work, exactly?

Regular exercise boosts immunity. 

It appears that exercise mobilizes your T cells, a type of white blood cell that fights infection. This is true for cardiovascular exercise as well as weight training. Active T cells can help to fight off pathogens before you even feel symptoms of an illness, or help you to recover when you do get sick.

Unfortunately, obesity can contribute to immunosuppression (meaning you get sick more easily or more often). Exercise can reverse this effect and help you to stay healthy, even if you don’t actually lose any weight.

And yes, regular exercise can actually decrease your odds of developing a respiratory infection. Those who exercise, even moderately, stand a lower chance of contracting this type of illness.

But can you exercise too much? 

You might also wonder if there can be too much of a good thing, and the answer is yes. Those who exercise to “exhaustive” levels, such as the type of training necessary to run a marathon or compete in the Ironman competition, can actually stress their immune systems. These athletes often experience mild colds or sore throats during the “taper” end of their training.

What is the right amount of exercise? 

Most of us don’t train at that level, so we don’t need to worry about exercise stressing our immune systems. To boost your immune system with exercise, aim for a moderate degree of difficulty. Exercise should feel challenging to you, but should not be exhausting. For most people this means 30 minutes to an hour per day, four or five days per week. You do do more than that, or increase your difficulty level slightly, as you feel capable.

For more advice on the proper amount of exercise to help you meet your goals, or to learn about a weight loss plan, give us a call. We can help you set healthy goals that are appropriate for your body type and level of health.

 

5 Ways to Break Up the Boredom at Home

Many of us are stuck at home right now, and we’re all starting to feel a bit bored. In particular, it can be easy to fall into a rut with your workout routine. Your options are limited, so exercise can become less than thrilling at this time. But because you’re still dedicated to your weight loss plan, you want to keep going. Use these five tips to motivate yourself when boredom strikes. Read more

5 Ways to Break Out of Your Meal Prep Rut

You’ve been faithfully prepping your meals each night for a few weeks or months, and you’ve enjoyed some success with your weight loss plan. But lately, you’re getting tired of the same old routine and the same old foods. Try these five ways to break out of your meal prep rut, and start enjoying homemade meals and snacks again. Read more

7 Healthy Changes You Can Make Right Now

If you want to fight inflammation, ward off chronic disease, and potentially drop a few pounds, you know that implementing a weight loss plan can feel overwhelming. So you might be happy to know that there are small changes, that you can implement right now, that will kick start your plans to get healthier. Then, if you want to pursue a doctor prescribed weight loss plan, we can meet up and discuss your needs. Read more

Why a Daily Walk is Good for Your Heart

You know that regular exercise is one of the best methods to lose or maintain weight. It can also boost your mood and help ward off depression or anxiety. But logging more steps per day also directly impacts your cardiovascular health, warding off disease and increasing longevity. Read more

Home Workouts Versus Gym Sessions

As you put together your weight loss plan, we have some good news for you: You don’t have to do everything exactly like your friend or neighbor who recently lose weight. You can tailor your program to suit your needs and preferences, which is a good thing because we stick with programs that are convenient for us. Read more

5 Superfoods To Include In Your Eating Plan

Most of us have tried a variety of different eating plans over the years. But you might have noticed that these plans often have a few things in common: Some of the same foods are recommended for weight loss or promoting better health, no matter the underlying behind the regimen. Read more

Can You Reverse Type 2 Diabetes?

Type 2 Diabetes is on the rise, with about 1 in 10 Americans now afflicted by the metabolic disease. The condition usually develops after age 45, and is related to weight gain, but we’re now seeing more young adults and even teenagers diagnosed. Read more

Are You Making These 6 Treadmill Mistakes?

For any number of reasons, you might prefer walking on a treadmill to walking outdoors.  You can certainly get a good workout on a treadmill, and make the same amount of progress toward your weight loss plan that you’d otherwise make… But walking isn’t just walking! Some people who use treadmills are prone to making these mistakes. Read more

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**Please Note: Although we always try to accommodate walk ins, we do require you to be seen by our Provider in order to start any medical weight loss program. Please give us a call to check availability.


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