• Wash your hands – This is probably the easiest and most overlooked thing you can do.  Any respectable health provider agrees that thorough hand washing for about 20 seconds plays a large part in preventing bacteria and viruses from entering your body via eyes, nose, or mouth.  Skip antibacterial soaps and gels since numerous studies have shown that regular soap and water work just as well.  Triclosan is a chemical and the active ingredient in these soaps,  the long-term safety of which has not been determined.  An even larger concern is that bacteria may adapt to these chemicals and evolve into something that can’t be killed by current antibacterial drugs.  We’re well on our way given how doctors over-prescribe and patients over-consume antibiotics.  After all, bacteria (whose sole purpose is survival) has been around for a few billion years and counting, so I’d say they’re pretty adept at adapting.    But, I digress.

• Reduce (or eliminate) processed carbs – Ideally, it would behoove you to eliminate processed carbs altogether but that’s virtually impossible these days.  In addition the chronic inflammation, a diet high in processed carbs can compromise your immune system.  Sugar, snacks, deserts, sodas, juices, breads, etc. are all metabolized by your body the same way…insulin levels spike, then fall precipitously.  Over time, this roller coaster leads to inflammation, which not only depresses your immune function, but increases your risk factors for diseases like hypertension, heart disease, high cholesterol, cancer and myriad of other autoimmune disorders.

• Build your diet around whole foods (no, not the supermarket) -  Contrary to washing your hands, this one is probably the hardest for most people to implement if it’s not already part of your lifestyle.  Whole foods include fresh vegetables, fruits, lean meat and fish.  Organic, locally-grown produce and wild, free-range, hormone-free fish/meat is optimal.  Take baby steps first though.  If you can, try to eat all your produce fresh since cooking denatures (kills the nutrients and enzymes) it.  Instead of trying to figure out all the benefits of eating fresh vegetables and fruits, keep it simple.  Eat a variety of colors as these colors mean that each vegetable/fruit contains certain polyphenols, flavonoids and phytochemicals.  They’re rich in antioxidants as well, which help to mitigate free radicals (which cause cancer).  Fruit is not inherently a bad choice, but vegetables are a better option since many fruits can spike your insulin as well.

• Supplementation – As you know, I’m a proponent of letting food be your medicine.  However, if you need to supplement your diet, there’s a plethora of options available.  Some my favorites are Vitamin D, Zinc, Oregano Oil, Astragalus, Echinacea, and Black Elderberry.  I’ll write a more detailed article about these and more later, but they have served my family and I well over the years.  All of the ones I mentioned have a good mix of antiviral, antifungal, and antibacterial properties.  Everyone is different, so experiment a little until you find a regimen that works for you.

• Exercise – Studies continue to find strong links between consistent, moderate exercise and a strong immune system.  By moderate exercise, I mean a brisk walk (or light jog if you’re in shape).  These moderate bouts of activity increase blood flow and help your body distribute immune cells more quickly.  In turn, this enables your body to lessen symptoms and decrease the frequency with which you get sick.

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1. Prevention 101

The FDA has recently released a stern warning to consumers to avoid the popular, but potentially dangerous diet pill, Hydroxycut.  Manufactured by Iovate Health Sciences Inc. of Oakville, Ontario, this supplement has been tied to severe liver damage and one death.  The FDA received 23 reports of health issues ranging from jaundice to serious liver damage that required a transplant.  What’s interesting is that these liver problems occurred using the recommended dosage from the manufacturer.

Primarily used as a weight-loss supplement and fat burner, Hydroxycut can be can be found at most supplement retail chains, health food stores and pharmacies.  I personally know people who have used it in the seemingly never-ending quest to get lean and trim.  With over 9 million units sold, this probably ranks as the most sweeping supplement advisory since ephedrine.

Buyer Beware

Currently, FDA scientists don’t know which ingredient causes the liver damage.  It’s important to remember that the supplement industry is not regulated by the FDA (which isn’t necessarily a bad thing, but that’s for another article).  At this point, the FDA intervenes only if there are reported cases linking a supplement to major health issues.  So, it’s important to be an informed consumer when shopping for supplements.  But more important than this, is remembering that many supplements that are commercially available are synthetic versions of vitamins, minerals, etc.  At a cellular level, your body can have trouble recognizing these synthetic components because they are isolated from their natural environment (food) and are derived from chemicals.  This can make make your supplement less bio-available, which minimizes its effectiveness and you essentially end up with expensive urine.  Over time, your liver and kidneys can become bogged down with synthetic chemicals from all kinds of different sources (food, medicine, environment, cosmetics), which can lead to a host of health problems.  So, it’s always good to be aware of that and reduce your toxic load as much as you can.

This is why I stress to clients, friends, and family that it’s extremely important consume local or organic whole foods as much as possible.  Eating a wide variety of fresh/raw vegetables, fruits, and nuts provide you with virtually all the macronutrients, vitamins, minerals, antioxidants your body needs.  This is why you see some high-end supplement companies (e.g. – New Chapter, Rainbow Light, Green Vibrance, etc.) that build their whole product line around whole food constituents, with the premise being that your body will more readily assimilate those nutrients.  I do purchase whole food-based supplements when needed, but raw salads, fruits clean meat/fish and nuts comprise most of my diet.

There Are No Shortcuts

Hydroxycut is marketed to men and women who are looking for that much sought after lean physique, but are looking for an easy way to get there.  As a personal trainer, I see this approach all the time.  As I’m sure you’ve heard numerous time before, there is no magic pill, diet, or machine that will melt fat off.  You cannot spot train.  The formula for long-term fat loss and fit physique is very simple:

• Perform some sort of resistance training (this is so undervalued and is the single most important thing you can do for a lean physique, regardless of gender)
• Ensure you are in a caloric deficit each day (several small meals, intermittent fasting, calorie restriction, etc.)
• Limit your intake of processed carbs (unused carbs get stored as fat)

This is not an instant gratification solution, and will take some discpline to implement and maintain.  But, it is tried and true, while the results are much more sustainable than anything else currently available.

Related posts:

1. Why Resistance Training Is Critical For Long Term Fat Loss
2. Yet Another Reason To Avoid Soda
3. Swine Flu Vaccine: Avoid It Like The Flu