The IHA Lifestyle Medicine team is back Fueling Your Friday! Try this yummy Chickpea Avocado Dip this weekend – it’s like marrying hummus and guacamole.
Ingredients
• 2 small or 1 large ripe avocado • 1 can garbanzo beans/chickpeas-drained and rinsed • 1 lemon-squeezed • Garlic powder to taste • Pepper to taste
Preparation
• Add all ingredients to blender • Keep in tupperware in refrigerator
What is Lifetstyle Medicine? Lifestyle Medicine is the use of evidence-based lifestyle therapeutic approaches, such as a whole food, plant-predominant dietary lifestyle, regular physical activity, restorative sleep, stress management, avoidance of risky substances and positive social connection as a primary therapeutic modality for treatment and reversal of chronic disease.
In the last few weeks, the
immune system has been brought into the spotlight. When functioning properly,
the immune system identifies a variety of threats, including viruses, bacteria
and parasites, and distinguishes them from the body’s own healthy tissue,
according to Merck Manuals. A healthy immune system could be the difference between
getting sick and staying healthy. Read on for tips on strengthening your immune
system focusing on Lifestyle Medicine. Increasing your body’s immune response is
not a guarantee against infection, but it’s a good start.
Mind Your
Stress
Pause. Take a few seconds to consider your breathing, listen
to a favorite song, or watch a funny video. The stress hormone, cortisol, suppresses
immune response. Being mindful, even in small doses, reduces stress and as a
result, cortisol production.
No
Smoking
Avoid smoking, vaping, or inhaling any substance,
which can be toxic to the lungs.
Healthy Eating
What you eat makes all the difference! For strong immunity, consume a wide array of fiber-filled, nutrient-dense, and antioxidant-rich whole plant foods at every meal. Choose a rainbow of fruits and vegetables, eat your beans, consume whole grains, and use a variety of herbs and spices to enhance flavors. Stay hydrated with water!
Purchasing fruit and veggies is as easy as 1, 2, 3!
Commit to the piece of produce you choose. Try not to manipulate the produce items by touching them and placing them back.
Wash your hands with clean water and soap for a minimum of 20 seconds after returning from the grocery store. Hand sanitizer for 60 seconds can also be used.
Produce items should always be washed thoroughly with cold water prior consumption.
Quality Sleep
Aim to sleep for 7 to 9
hours. Develop a routine: Set an alarm for when to go to sleep and when to wake
up. Make sure your room is cool, dark, quiet, and comfortable. Avoid screens at
least 90 minutes before bedtime. Practice a “wind down” ritual, like listening
to soft music, writing in a journal, or reading a book.
Activity
Regular, moderate
physical activity is vital to keeping the immune system strong! While Physical
Activity Guidelines recommend at least 30 minutes, 5 days a week, as little as
20 minutes can suppress inflammation and support immunity.
Connectivity
Physical distancing is essential when contagious disease risks are high, but not at the expense of being isolated or lonely. Connect with friends and family via FaceTime, Zoom sessions, texting, and phone calls. Positive
emotions, which are shown to improve immunity, arise from even brief, virtual
social connections.
What is Lifetstyle
Medicine? Lifestyle Medicine is the use of evidence-based lifestyle therapeutic
approaches, such as a whole food, plant-predominant dietary lifestyle, regular
physical activity, restorative sleep, stress management, avoidance of risky
substances and positive social connection as a primary therapeutic modality for
treatment and reversal of chronic disease.
