Ready To Try 10 Quick & Easy Immune-Boosting Hacks?
Typically, this is the time of year when we hear the term "immune system" come up quite a bit. That's because, as the temperatures start to drop and the weather becomes more inclement as it relates to harsh winds, sleet and snow, it can start to take a toll on our health. Not to mention the fact that flu season (which usually runs between October thru April) is on the horizon as well.
Yet what actually does our immunity consist of? Well, white blood cells, antibodies, our lymphatic system, spleen, thymus and bone marrow all play a direct role in fighting off germs, viruses, bacteria and anything else that could cause us to catch an infection or get really sick. That's why, it's imperative that we never take our immune system for granted; that we do all that we can to keep it strong and healthy, so that it can combat anything that may try and come our way this fall and winter season. Are you ready to learn 10 relatively easy ways to do just that?
1. Up Your Vitamin C Intake
Let's start with something that actually might be pretty obvious to most of y'all. The reason why I say that is because, probably ever since you were a little girl, your mama (or grandma or auntie) talked about how Vitamin C helps to fight colds. And she would be right.
Something that's interesting about this particular vitamin is your body is unable to produce it; this means that you need to either take it in supplement form or via your diet. It's important that you not skip out on getting Vitamin C into your system because it's an antioxidant that helps to build up your body's defenses, manages your blood pressure, helps to keep your iron levels balanced and, it also helps to increase your white blood cells so that your body is better equipped to fight off infections.
So, how much Vitamin C do you need? Around 90 mg a day is cool. If you feel a cold coming on, you can consume as much as 1,000-2,000 mg before side effects like diarrhea, nausea and abdominal cramping set in. However, it should go on record that close-to-overdosing on Vitamin C, thinking that it will help you, doesn't really do much good. For one thing, you will urinate out what your system doesn't need and, it's not a vitamin that prevents the onset of a cold so much as it speeds up the recovery process once you already have one. As far as the foods that are high in Vitamin C—citrus fruits, broccoli, red and green peppers, tomatoes, white and sweet potatoes, berries and kale and spinach are just some that can give your body a healthy dose of this must-have nutrient.
2. Consume Whole Plant Foods
If you want your immune system to remain uncompromised, you definitely need antioxidants; ones that are able to keep harmful pathogens (bacterium and viruses that trigger disease) at bay while also fighting off free radicals (which damage cells and even DNA) in the process. Something that is loaded with the antioxidants that you need in order to combat both of these health-related issues are whole plant foods. They're the kinds of fruits and vegetables that are considered "whole" because they include very minimal processing. While whole plant eating shouldn't be confused with veganism or vegetarianism, individuals who follow a whole plant diet, typically eat less meat in comparison to their produce intake.
By the way, if you especially make sure to eat fruits and veggies that are high in fiber, that can help to remove toxins out of your system while also providing your gut (which is where 80 percent of your immune system resides) with good bacteria. If eating more whole plant foods is what you're interested in doing, click here for a list of fruits and veggies that are in season during the fall and wintertime.
3. Lay Off of Grain-Based Foods
While inflammation is a topic that deserves its own article, the short version is, it's a natural defense to an injury or illness. While a short-term amount of inflammation is OK, if your body remains in a high state of alert where inflammation-related chemicals continue to flow throughout your system, that can negatively impact your organs and tissues. And guess what can actually trigger an inflammatory response in your body? Grain-based foods. What exactly fits into this category? Bread, pasta, cereal, tortillas and even grits. Listen, I'm not saying you can't eat these things. All I'm saying is if you do and you start to feel a little less than great, cutting back on those types of things could prove to be beneficial. Try it and see.
4. Cook with More Garlic
As far as natural remedies to fight off illnesses go, I'm not sure if there are too many things that top garlic. Since it's a plant that's a part of the Allium (onion) family, this means that garlic has its fair share of sulfur (33 sulfur compounds, to be exact); this is relevant because sulfur is proven to increase your body's resistance to viruses. Garlic is also high in the kind of antioxidants that reduce the amount of oxidative stress that your body produces. It also helps to detoxify heavy metals out of your system, lower your cholesterol levels and cut the time you're sitting with a cold or the flu by as much as 61 percent! Impressive indeed.
5. Drink Some Echinacea Tea
The fall and winter seasons are definitely the time of year when a warm cup of tea (with honey) sounds pretty amazing. If you're trying to figure out which tea you should add to your collection, how about some echinacea? It's actually the kind of tea that is popular for both preventing and shortening the lifespan of a common cold. Plus, it's something that can help to increase the production of your white blood cells so that you are able to ward off infections before they set into your system. Just keep in mind that if you're someone who has an allergic reaction to any flower in the daisy family (ragweed, chrysanthemums, etc.), you might want to pass on this particular tip. Echinacea is a flowering plant that is a part of that family too.
6. Take Some Krill Oil
If you're not familiar with what krill oil is, it's basically an oil that comes from animals like lobsters, crabs and krill (so, if you're allergic to shellfish, you should take a pass on this particular suggestion as well). It's an oil that is gaining traction in popularity because it's loaded with omega-3 fatty acids; in fact, it has a reputation for being more effective than fish oil (which is pretty bomb). The reason why it's a great way to boost your immunity is because krill oil fights bodily inflammation (which again, can lead to illness). As a bonus, krill oil is known to relieve PMS symptoms and soothe aching joints too. If this is something that you'd be interested in trying, click here to read a list of the best brands that are currently on the market.
7. Keep Some Clove Oil on Tap Too
Listen, if you've got a toothache, something that will nip it in the bud is clove oil. I mean, I have never encountered something that will significantly reduce oral pain like it can. OK, but this is about building up your immune system, so let me stay focused. Because cloves contain very potent antibacterial, antiviral, antimicrobial and antifungal properties, it's hailed as being an ultimate natural antiseptic. Whether you opt to put a couple of drops of the oil into your favorite tea to relieve nausea; mix it with a carrier oil like coconut or grapeseed, put it on a cotton ball and rub it on your forehead to open up your blood vessels and bring headache relief; you rub it on chest to break up congestion, or you cook with cloves to boost your immune system, cloves can bring immediate relief to cold-related symptoms in a way that few other all-natural remedies can. If you'd like to incorporate it more into your diet, apple butter, Blueberry Gluhwein (which is basically a fancy mulled wine) or Moroccan-Spiced Carrot Hummus are some creatively delicious DIY ways to get cloves into your system if they're not something that you're used to consuming on the regular.
8. Walk Outdoors
As it gets colder outside, sometimes we want to spend less time outdoors. But actually, it's during cold and flu season that you should be out more than usual. Just because the temperature may be lower, that doesn't make the sun any less effective and Vitamin D is something that we are able to get directly from sunlight. The more Vitamin D you have in your system, the better you'll be at fighting off viral infections including the flu and even COVID-19. In fact, many people who are susceptible to illness are oftentimes lower in Vitamin D than they should be.
And what about the days when it's simply too chilly to step out? No problem. Open up our window treatments. The natural light can get into your house—and body—that way too. What about Vitamin D supplements? You can certainly take those, but it tends to be more effective (on the potency tip) to get your Vitamin D via Mother Nature. (By the way, foods that are high in Vitamin D include cheese, egg yolks, salmon, tuna and mushrooms.)
9. Have Sex
If you follow my byline enough on this platform, you know that I'm gonna shout-out sex, just as much as I possibly can (check out "10 Things Couples Who (Consistently) Have Great Sex Do", "12 Absolutely Bomb Sex Techniques To Try Tonight" and "How About Having A 'Mindful Orgasm' Tonight?", for starters). The reason why sex makes the list for this article is because, believe it or not, it's another way to strengthen your immune system. For one thing, sex helps to increase the antibodies in your system that fight germs and viruses.
On the oral sex tip, check out "Do You Swallow? The Unexpected Health Benefits Of Sperm" to learn how sperm is basically like the ultimate multi-vitamin. There are also studies that couples who engage in coitus, no less than 1-2 times a week, end up producing more Immunoglobulin A (IgA) than those who don't. What the heck is that? Long story short, it's an antibody that helps your mucous membranes to stay in peak condition so that you get sick less often. Not to mention the fact that sex helps to decrease stress levels; the less stressed you are, the stronger your immune system will be. This brings me to my final point.
10. Reduce Your Stress Levels
If you want to make sure that you don't get sick in the upcoming months, you definitely need to do all that you can to prevent your stress levels from increasing. The reason why is because stress has the ability to literally suppress your immunity which makes you much more vulnerable to falling ill. So, make sure that you get no less than 6-8 hours of sleep, that you exercise at least 2-3 times a week, that you set healthy boundaries in your relationships, that you meditate, and that you drink lots of water (water helps to keep the natural stress hormone cortisol from elevating). And finally, chill out and relax. Do these things regularly, and it can help you to stay cold and flu-free and strengthen your immunity, from fall well through the spring.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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This Entrepreneur Is Living Proof That Investing In Yourself Helps Shape The Life You Desire
Money Talksis an xoNecole series where we talk candidly to real women about how they spend money, their relationship with money, and how they get it.
When Jillian Smith turned 30 years old, she did what many of us do – started wondering about what the next chapter of her life would be like. She was spending her days working in the corporate world and her evenings planning events for friends and family. And by most standards, doing pretty well. But still, she yearned for more; she desired to start her own business. So, after a lot of hard work and thought, she launched OneTouch Events– all by herself.
Fast forward to today, she’s a newlywed, known for her “pretty conferences,” and works with a group of trusted contractors. Her clients range from thought leaders to speakers, business coaches, and more. OneTouch also hosts celebrations of love, like weddings and baby showers, general events, and more. Actually, they just secured their first national brand, Whataburger, where they helped the fast food chain celebrate their 1000th location at a congratulatory event in Atlanta, Georgia.
It all seems so simple, right? But my thoughts on stories like this are always, how? It’s like, okay, that sounds cool, but– how did you keep paying your bills in the beginning? Or friends and family are one thing, but when did you start finding consistent clients? Well, in this conversation with xoNecole, Jillian broke down the importance of investing in yourself, financial literacy, and how having a clear vision for your life helped her tangibly turn her goals into a reality.
Can you share some of the experience you gained from previously working in corporate America? What did you take with you to OneTouch Events?
I previously worked for Accenture, a Fortune 500 consulting firm, and it’s where I learned people and process management, organizational structure, and business methodology. It was very rigorous and fast-paced, and I was often the only Black person or woman in the room.
But I brought all of my experiences to OneTouch. It’s a boutique firm, but we run it like a Fortune 500 company. For example, before I advertised anything, I had all of our systems built. We had two websites and a clear methodology. From my entry-level roles to manager level, I took a lot of those skills with me.
Jillian Smith
Courtesy
Congrats on the current success of the business, but can you talk to me about the financial struggles you endured starting the process? Let’s take it from the top.
I experienced all the things that no one tells you about running a business. First, I created it while still working at Home Depot corporate. When I made that first leap, I didn’t understand cash flow. I just didn’t know what it took to continue running my business, paying bills, and how to structure contracts and invoices. My first financial blow was in that first couple of years. I mean, I had to actually use my 401k to keep my lights on.
There’s a notion that says, "You have to spend money to make money,” but I learned you have to invest to make money.” And that’s when things changed for me – I paid for a business coach. They taught me how to structure contracts, payments, and etc. There's a lot of free knowledge online, but sometimes those avenues don’t actually teach practicality and what you’ll need to work through. I knew the main elements because of my knowledge base, but I still needed to be educated by someone who understood the industry.
There’s a notion that says, "You have to spend money to make money,” but I learned you have to invest to make money.” And that’s when things changed for me.
What is the best and worst business advice you’ve ever received?
The worst is that you should pay attention to your competition. The reason I say that is because I work better with blinders on. I believe when you pay attention to others, you start to pigeonhole yourself. Our competition is us.
The best piece of advice is to take time to be grateful. Gratefulness has been lost in business and life. Success, business, and life isn’t promised. There are so many people that pour into us and we just have to be grateful for them.
Do you have any money mantras you practice or hold to?
On the productivity side, I’d have to say my “Money Mornings,” which is all about being first. If we’re the first to respond, the first on the books, the first consultation – usually we’ll be there first to the table. Don’t be afraid to start early.
When it comes to affirmations, I’m more biblically based, so everything that I do is just “Trust in the Lord with all your heart, lean not toward your own understanding.” Also, “And in all your ways acknowledge Him because he will direct your path.” So I trust that He will lay it out and everything will be taken care of.
Yes, I love that. Earlier, you mentioned a bit on investing; I’d like to dig into that. What does it look like for you, professionally and personally?
I’ve always looked at life transactionally. Because of that, I invested a lot in the business – I always wanted us to have updated technology and practices. I mean, I invested in a brand designer, business manager, and bookkeeper. My website isn’t just pretty, it brings in a strong ROI (return on investment).
But personally, I actively invest in self-care. It’s something we put on the back burner until you start feeling it in your body. High blood pressure, strokes, and heart attacks are real things. The event planning industry is one of the top 5 most stressful fields. It took me a while to understand the importance of self-care. But now I know you have to take care of yourself before you can take care of others. My gym membership and health is very important.
Would you consider yourself a saver or a spender?
I am a saver. I actually need to spend more on myself. I’m very conservative when it comes to my finances.
I feel like you are in the minority with that answer. Have you always been good with money?
Actually, yes, I just turned 43, and I can remember being in high school wanting a pager, and my parents told me they weren’t paying for it. I literally got a job and bought my own. So, I’ve kinda always been like that for as long as I can remember, very goal-oriented.
Jillian Smith
Courtesy
Do you have any budgeting tips for us then?
Most of us come out of college with a lot of credit card debt. So, the first recommendation is to get comfortable with how you spend and your balances. I have a spreadsheet with each card with line items and percentage rates, and I just started paying the highest down. But I also saved at the same time. If you’re new to saving, starting with a high-yield online account helps, too. Just start small. It could be $50 to auto-transfer every month, and it’ll grow it over time.
"If you’re new to saving, starting with a high-yield online account helps, too. Just start small. It could be $50 to auto-transfer every month, and it’ll grow it over time."
Out of curiosity, what’s your go-to splurge?
I love a spa. But not like the basic ones. Like, I’m going to the Four Seasons. And also, I don’t really cook a lot, so yes - I’ll eat out. I’m on Zoom like all day, every day, taking meetings, so those are my necessary splurges.
And have you reached your goal? If not, what’s next?
I’m insatiable with my goals, so no – they just keep growing. But a long-term one is to open up my own event facility, that’s in a nice area in the city. I want to be able to compete with some of the bigwigs in Atlanta.
It’s giving luxury. Finally, can you break down how you define wealth?
I’d define wealth as finance and fulfillment. In finance, it means OneTouch Events can invest in our people, our bills are paid, and we have a surplus. Like for example, last summer, I just gave the team a week off to just decompress for no reason, and we had team outings.
Personally, being wealthy is being comfortable in my skin. Last year I spent so much time with my family because I didn’t feel the need to work 24/7 like I envisioned. Wealth and fulfillment is being able to live a well-rounded life.
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