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80% Of Your Immunity Is In Your Gut. Take Care Of It Like This.
You know something that I find to be interesting as we're all trying to get through this pandemic? I don't hear or see nearly enough articles on how important it is to keep our immune system healthy and strong. Yet rather than complain about it, I figured I would do something about it instead. While there are features on our site like "Ready To Try 10 Quick & Easy Immune-Boosting Hacks?" and "Naomi Campbell Dropped Her Immunity-Boosting Vitamin & Supplement Routine", did you know that most of your immune system is actually located in your gut? Yep, a whopping 80 percent of it consists of your mouth, esophagus, stomach, pancreas, liver, gallbladder, small intestine, colon and also rectum.
Today, that is what we're gonna focus on—proactive things that you can do to take care of the parts of your body that work the hardest at preventing you from getting sick, so that you will be in peak condition to fight this pandemic until…it passes.
1. Eat Fermented Foods
If you were to ever Google ways to take care of your gut, something that you're definitely going to see are articles on why you should add more fermented foods to your diet. As far as what fermented foods actually are, the quick breakdown is they're carbohydrates that are processed into alcohol or organic acids with the help of yeast or bacteria. Some examples of fermented foods include pickles, kimchi, kombucha, miso, sourdough bread, yogurt, cheese and sauerkraut. Because fermented foods have so much good bacteria in them, that's a huge part of the reason why they help to protect and strengthen your gut. As bonuses, fermented foods are also really good at helping your body to better absorb vitamins and they can assist in replenishing your system if you've recently had a round of antibiotics.
2. Load Up on Polyphenols
Something else that's really good for you is polyphenols. These are organic compounds (like tannic acid and flavonoids) that your body needs because they do things like lower your blood sugar levels; help to fight your risk of heart disease; increase healthy brain function; reduce blood clots, and yes, promote healthy digestion. On the digestive tip, polyphenols are essential because they are great at promoting the growth of healthy bacteria in your gut. Some foods that fall into this category are blackberries, grapes, peaches, potatoes, broccoli, spinach, black and white beans, almonds, oats and cumin.
3. Take a Probiotic
At the end of the day, probiotics are nothing more than live microorganisms. You can get them via eating fermented foods. You can also get them into your body by taking a supplement. I have made sure to take a probiotic for the past several years and I've noticed that it's helped to clear up my skin and make me more regular. Some other cool things about taking a probiotic is, because it helps to detoxify the body, taking one on a daily basis can improve your moods, make eczema and allergy-related symptoms less severe and, it can most definitely help to make your immune system stronger over time. If you need a little help in figuring out which probiotic is best for you, Verywell Fit published an article on the topic that you can check out right here.
4. Consume Prebotics Too
While we're on this topic, something else that you should eat are prebiotics. If you're wondering what the difference is between prebiotics and probiotics, that's a really good question. Probiotics are live strains of bacteria. Prebiotics are a type of plant-based fiber that helps to feed the strains so that they can continue to grow.
The more prebiotics you consume, the more good bacteria your body will have and the stronger your immune system will ultimately be. And just what kind of foods fall into the prebiotic category? Garlic, onions, asparagus, bananas, oats, apples and cocoa (yes, cocoa!) are some that top the list. Enjoy!
5. Go Lean
Foods that are high in fat are foods that can ultimately lead to constipation. When you're constipated, your system is unable to release toxins as quickly as it should and that can definitely make you more susceptible to illnesses. That's why it's best to eat meats that are as lean as possible and when you do have something that is fatty (like fried foods, cheese, muffins, pizza or even egg yolks), you pair it with foods that are high in fiber (like avocados, carrots, broccoli, quinoa or even a fruit like a pear for dessert); that will help to balance everything out so that your system remains regular.
6. Chew Slowly
Back when I would visit a certain relative, something that was an absolute no-no was drinking while eating. The logic behind it is it confuses the digestive system, making it more difficult for foods to digest (Prevention published an article on this very point that you can check out by clicking here). Whether you abide by that rule or not, something that you definitely should do for the sake of your gut is to chew your foods slowly. That makes it easier for your body to absorb the nutrients that are in your meal. It helps to satisfy your hunger. And it allows the digestive enzymes in your mouth to make it easier for food to process once it does reach your gut. As you already know—the better your body can take in what you've eaten, the healthier it will be. If you're eating the right foods, that is. And just how often should you chew? According to health professionals, no less than 15 times and no more than 30. Yep, a lot of us are not even close to eating right. There's no time like the present to change that.
7. Up Your Water Intake
We're made up of 60-65 percent water so, yep, we need to consume it on a daily basis in order to hydrate and replenish our system. Some of the direct benefits that come from drinking water include it lubricates your joints; moisturizes your hair and skin; regulates your body temperature; flushes out toxins; maintains your blood pressure; helps to prevent kidney damage and increases your workout performance—and that is just the tip of the iceberg! The reason why water is so good for your gut is because it also helps to keep you from having an overly acidic tummy which can ultimately lead to heartburn, ulcers and other digestive complications. So, make sure to get no less than 6-8 glasses a day. Your gut will love you for it and your immune system will be all the better for it too.
8. Schedule Your Meals
Do you ever notice that you seem to feel bloated even when it's not that time of the month? A part of the problem could very well-being that you don't have your body on a schedule when it comes to eating your meals. As a direct result, your stomach ends up working overtime which can weaken it, well, over time. By being intentional about having your three major meals—breakfast, lunch and dinner—around the same time every day, it will help your body to properly digest what you eat. And the better shape your stomach's in, the less bloating and indigestion you will feel which will also help to keep your gut in top form.
9. Exercise
There's honestly not going to be too many articles in the world that tackle how to be healthier that aren't going to mention exercise at some point. As far as your gut health goes, exercise is important because it plays a direct role in helping your body to digest your food faster. Plus, it's a great way to keep the pounds off if you're looking to shed a few. It doesn't have to be anything too crazy. 45 minutes of cardio and strength-building, three times a week, should be just what you need for your overall health and well-being.
10. Reduce Your Stress Levels
It really is a trip how being overly stressed does us absolutely no good and yet it's something that so many of us still continue to struggle with. Your immune system will only suffer when you're stressed out, in part, because stress causes your digestive system to go into overdrive which can make your system vulnerable to all sorts of health challenges. Rest. Meditate. Learn to let ish go. Your health is about the most valuable thing you've got. You have to protect it at all costs. Your gut will thank you, by being really good to you, if you do.
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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. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
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The Common Denominator Is You. So, Why Do You Keep Choosing The Wrong Men?
Everywhere you go, there you are. It’s one of those popular sayings (kind of like “It is what it is”) that I find myself using a lot, especially when I’m in sessions with my clients. Why? Well, it’s kind of likean article that I once read that pretty much said our culture likes to play the toxic game of blaming other people because it’s an easy way to deflect from personal accountability (check out “What It Actually Means To 'Hold Yourself Accountable'”). So true, so true,
Well, another way of saying “everywhere you go, there you are” is using the math term “common denominator” — and today, what we’re going to attempt to tackle is, why is it that some of us, if we stepped back a moment to take a very real and honest assessment of our dating life, do we always end up with the same kind of guy? One who really isn’t the best for us; sometimes, not even close.
Before getting into some questions that I think can help you get to the answer, let me just say that this is definitely one of the kinds of pieces that may step on at least your pinky toe before it’s all said and done. At the same time, although this might not be the most comfortable of reads, keep in mind what the late poet, singer, and publisher Tuli Kupferberg once said, “When patterns are broken, new worlds emerge.”
And so, if when it comes to the caliber of men you’ve dated, what you’ve been doing is revealing that your pattern is not really working for your ultimate good, spend a bit of time trying to unpack just why that could be the case — why, at the end of the day, you truly are the common denominator in it all.
How Self-Aware Are You?
About five years ago, I penned an article for the site entitled “These Are The Things Self-Aware People Do Daily.” You know, of all of the things to be in this life, prioritizing self-awareness is king because self-aware people do things like hold themselves accountable, know their strengths and weaknesses, identify their triggers, have good boundaries, self-reflect, pay attention to their own “blind spots” — and they can — eh hem — take feedback and constructive criticism pretty well.
That last one? If you’re constantly in a hamster wheel or even a cul-de-sac when it comes to men, be honest with yourself: did your family, friends, hell, even your co-workers warn you about some of the guys you dated, and you found yourself either defending, deflecting or getting offended? Yeah, self-aware people don’t get down like that because they would rather have peace and be wrong than act like they are always right and remain in chaos.
So yeah, if you’re always in some foolishness or even in relationships that are simply a counterproductive waste of time, pondering how self-aware you actually are is a really good place to start. Self-reflect. Know your weaknesses. Listen to what others have to say about your tendencies. All of this can do you a whole lot of good.
How Humble Are You?
Society is a wild place, boy. The reason why I say that is because, while it’s out here acting like humility is a bad thing, Scripture says, “By humility and the fear of the Lord are riches and honor and life.” (Proverbs 22:4) And why is humility such a vital spiritual attribute? Because, when you’re humble — you’re grateful; you’re teachable; you’re open to seeing things outside of your own perspective; you’re compassionate and empathetic; you’re flexible; you’re forgiving, and you’re able to release your ego so that you can accept what you need over what you want.
What you need over what you want. Chile, if that doesn’t keep some people in cyclic stuff, I honestly don’t know what does. There’s a client that I have right now who only contacts me when she’s basically blown up her life because she constantly gets caught up in a man’s looks and bedroom performance. When I tell her that she needs to stop making that #1 and #2 of things to look for in a relationship, she “uh-huh's” me and then does what she wants to do anyway — only for it to end up wreaking all sorts of havoc…again.
It’s another message for another time about how some of us could stand to look within to see if wanting a fine man above all else is more about validating some deep-rooted insecurities that we have about our own looks (ouch). For now, I’ll just say that if your ego is out here telling you that looks and sexual performance should trump things like character and consistency, it is LYING to you. If you chose to heed the humble side of yourself, you would know that.
And this actually brings me to my next question.
How Stuck Are You in Your “Type”?
The reason why I wrote “According To Experts, We All Have A ‘Type’” back in the day is because it’s true — pretty much all of us have a type which is pretty much a preference; there’s absolutely nothing wrong with that either. At the same time, I’m advising, from very up close and personal experience, that it’s a good idea to spend some time pondering “the origin story” of where your type came from.
Me? I’m always gonna be down for a very tall, hella chocolate, basketball (or soccer) build Black man. However, I’m a sexual abuse survivor and my molester looked a lot like that, so during the healing process of what he did to me, I had to factor in his influence. Plus, my first love also fits the physical mold and he definitely had quite an impact on my life. So…see what I mean? My type didn’t just come out of nowhere. Yes, sometimes your type may have some trauma or drama attached to it. And yes, that might be really uncomfortable to think about; still, that doesn’t mean it’s not true.
Now my late fiancé? He was right at about 6’ and, complexion-wise, he was lighter than I am. He treated me better than most of the men of my past, though — and even though he definitely pursued me for a while to get me to consider us beyond being friends, because I took a risk outside of my type, I learned what it was like to be loved in a healthy way. And what that did for me was it taught me to remain open outside of my standard type. I still like a tall-ass Godiva man, chile (and don’t let him have a beard and be in a tailored suit!). I don’t limit myself to that package, though. To do so would be severely limiting — potentially tragic even.
How Healed Are You?
“Healed” is a word that comes up A LOT in the social media space. When it comes to relationships, specifically, it’s important to ask yourself if you are healed from your past because, if you aren’t, you very well could be reliving it over and over…and over again, whether you realize it (or choose to accept it) or not.
Just so that we’re all on the same page, the word “heal” means things like healthy, sound, and whole. Synonyms for the word include improve, restore, mend, soothe, and rehabilitate. Signs that you have healed from past hurts of a relationship (or a series of relationships) include you don’t think of them with anger or bitterness; you can see the silver linings from the experience; you’ve forgiven them for things that they did wrong (or that simply hurt you — and no, that’s not always one and the same), and you don’t pick (or avoid) other people to be in your life solely based on what someone else did to you.
What I mean by that last one is an unhealed woman may say something like, “I don’t want to do [such and such] for a first date. That’s what my ex liked to do.” The new guy isn’t him, so why does he have to be beholden to your past? Or, “I don’t trust men who won’t let me go through their phone. That’s how I found out my ex was cheating.” You know, for all of the women who like to play a non-animated form ofInspector Gadget (the real ones know), they sure don’t want their phones inspected as much as they like to do all of the inspecting. SMDH. Anyway, I don’t go through phones. For what? I don’t pay the bill and I’m not anyone’s parent. And so, your next guy not preferring it either? That doesn’t automatically mean that he’s up to no good — he may just want his boundaries respected. An unhealed person may not accept that. A healed one tends to, though.
And how can being unhealed play a direct role in you choosing the same guys over and over again? It’s weird because, sometimes you will go back to what’s familiar to you — because the new guy is such a risk, you’d prefer to “stick to the devil you know” than take a chance on someone who rolls very differently. It’s a cryptic way of remaining the common denominator in your dating dynamics. Oh, but it happens all of the time, chile.
What Makes a Man WRONG for You? Specifically?
Okay, with a lot of the inner work out of the way, how do you even come to the conclusion that someone (or several people) is wrong for you? Because you know what? Once you’ve done some real healing (and serious maturing), you can oftentimes find yourself accepting the fact that just because someone may not be right for you, that doesn’t automatically or necessarily make them a bad person. No, not at all.
Although the word “wrong” can mean that something or someone isn’t morally right, wrong also means things like erroneous, not suitable or appropriate, not in accordance with certain requirements, or — and please catch it — out of order (which sometimes consists of the right thing happening at the wrong time). So, if it does seem like you keep choosing (because it is always a choice; that is also where accountability comes in) men who aren’t appropriate, aren’t in accordance with your needs or standards, or who aren’t what you need at the time — why is that? Is it rooted in fear? Impatience? Settling? What?
I have had enough clients go through this to know that it’s not good enough to be abstract about someone being “wrong” for you. You need to set aside one weekend, get some wine and a fresh journal, and really get into what wrong looks like. For instance, if you keep lowering your standards (which is the wrong thing to do, by definition), why is that? Because no matter how wrong the guy may ultimately turn out to be, what you have to be willing to accept is — again — you chose him. Why do you choose what’s wrong? Because, more times than not, some red (or at least orange) flags were waving long before the relationship came crashing down; oftentimes, they reveal themselves within the first couple of dates. You just chose to ignore them.
One more.
Do You Know a Good Man When You See One? You Sure?
As we close all of this out, when you get a chance, please check out “Question: Is The Man In Your Life Good 'TO' You? Good 'FOR' You? Or...Both?” Learning the difference between “to” and “for” took my own relational processing to an entirely new and freeing level. And you know what? Back to the healing point, another way to know that you’ve healed is you don’t generalize men. Meaning, that if you’re out here declaring that there aren’t any good ones, that’s not true; you’re just jaded (I mean, it’s the truth), and that head and energy space is affecting your judgment and perspective.
That said, if you’re constantly selecting the wrong men, ask yourself if you even know what a good man looks like (cue India.Arie’s “Good Man”). Again, by definition, good means things like morally excellent, right, kind, friendly, benevolent, educated, financially sound (not rich, stable and responsible…goodness), genuine, reliable, dependable, responsible, attractive, warm, intimate — satisfactory to the purpose (yes, that’s a literal definition).
For a man to be good for you, you need to know what purpose he is to serve at this particular point in your life because if, for example, all men seem to do, in your eyes, is use you for sex, why are you prioritizing sex over an emotional connection if the latter is the purpose that you seek right now? A lot of women can stop being the common denominator when it comes to choosing the wrong man if they 1) become the good that they seek and 2) do not betray the purpose behind why they even desire a relationship in the first place.
____
I know. When things aren’t going your way when it comes to matters of the heart, it can be easy to always say it’s the man’s fault. If there’s a pattern, though, please be a bit more self-reflective than that.
Once you do, you’d be amazed by how much about you shifts — to where the wrong guys can’t even get close to you, in the way that they used to, anymore.
Because you cease to be the “common denominator” you once were.
And how wonderful is that?
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