“The Worst Exercise for Your Immunity and the Best Ways to Improve it Naturally”

 

Working out is a great habit for your immune system, but it can become an issue if you're pushing yourself too hard for too long. If you've been looking into how to help boost your immune system and strengthen your body's defenses against infection and disease, you've probably read by now that exercising is a good idea. Plenty of research indicates that exercise does the immune system a world of good. This study, published in the Journal of Sport and Health Science, concludes that moderate-to-intense exercise lasting under 60 minutes can kick the immune system into overdrive and "stimulate the ongoing exchange of distinct and highly active immune cell subtypes between the circulation and tissues." Additionally, another research project published in the same scientific journal reports that while growing old, putting on excess weight, and leading a sedentary lifestyle all serve to weaken the body's defenses, consistent moderate-to-intense exercise improves both "immunosurveillance against pathogens" and reduces overall mortality risk in the event of a respiratory illness. With the above findings in mind, the relationship between exercise and immune function appears to be clear cut: work out diligently and your immune system will thank you! While that is true for the most part, there's an important caveat to keep in mind. One distinct type of exercise appears to have the opposite effect, resulting in a weakened immune system and greater susceptibility to infection. Keep reading to learn about the worst exercise for your immunity. 

 

HIGH INTENSITY CAN BE HIGH RISK: Just like pretty much everything else in life, it's very important not to overdo it while exercising. It may be tempting to push yourself to keep going that much harder and longer, but moderation is an important aspect of fitness. Overtraining can actually backfire from an immunity perspective, leading to a weakened immune system and higher risk of coming down with an illness. "Overtraining that leads to chronic fatigue, performance decline and mood disturbances can decrease immune function, resulting in increased odds for respiratory infections," David Nieman, DrPH, FACSM, professor of health at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus, told Runner's World. Importantly, Dr. Nieman is one of the main authors on both of the studies mentioned earlier, so he's certainly qualified to comment on the complex relationship between exercise and immune function. Another study co-authored by Dr. Nieman published in The Journal of Sports Medicine and Physical Fitness found that runners may be more likely to develop an infection after participating in a marathon. Why? Well, a marathon is about as exact a definition of intense, super-long exercise as possible. Moreover, the first study mentioned above also concludes that "high exercise training workloads, competition events, and the associated physiological, metabolic, and psychological stress are linked with transient immune perturbations, inflammation, oxidative stress, muscle damage, and increased illness risk." In summation, workouts should be kept to under 90 minutes with only short bursts of high-intensity exercise sprinkled in here and there. Affording your body enough time to rest up in between gym sessions is another important factor. "I recommend keeping exercise training at normal levels until this pandemic gets under control," Dr. Neiman told Runner's World.

 

ADDING SLEEP TO THE EQUATION: Besides exercise, getting enough sleep on a regular basis is another pillar of strong immune function. In short, if you’re not sleeping enough, your immune system is going to decline. So, it's important to consider the effect of exercise timing on sleep. Recent research published in Sleep Medicine Reviews finds that exercising pretty much any time prior to roughly two hours before bedtime will help you fall asleep faster and stay snoozing longer. That's all well and good from an immunity perspective but be sure not to break a sweat just before bed. The study authors add that exercising within two hours of hitting the sack often results in tossing and turning all night. If you make the mistake of exercising shortly before bed, it can result in both poorer sleep, and as a consequence, diminished immune function.

 

OPT FOR SOME SUN: If you can, working out during the day in an outdoor setting is a great way to reap even more immune system benefits. Soaking in some sun rays will boost your body’s natural production of Vitamin D. Vitamin D is integral to immune system regulation and functioning. A number of diseases and conditions are linked to vitamin D deficiency, and recent research even suggests that maintaining high vitamin D levels may help protect against COVID-19.

 

MODERATION IS KEY: If all of this has left you feeling afraid to break a sweat, don't overthink it. Exercise, in general, is a great habit for our immune systems and bodies in general, and only hinders immune function when we push ourselves too hard for too long. Something as simple as going for a walk can go a long way toward fostering improved immune protection. One research project published in Medicine & Science in Sports & Exercise reports a 30-minute walk is enough to increase white blood cell count. 

THE BEST WAYS TO IMPROVE YOUR IMMUNITY NATURALLY: Research proves you don't need supplements to give your immune system a boost. Try these natural steps. You may not notice it most of the time, but your immune system always has your back. Over the course of a typical day, we all come into contact with countless germs, bacteria, and other pathogens. Thankfully, it's the human body's immune system that keeps us happy, healthy, and productive—at least most of the time. We all know the occasional illness or infection will inevitably break through, and if the COVID-19 pandemic has taught us all anything, it's that a robust immune system is always a good idea. Hopefully, you were already taking care of your immune system long before COVID-19, but if the past two years have you thinking about your body's defenses more often, you're certainly not alone. One survey commissioned by the brand Emergen-C found that 69% of Americans "care more" about their immune health now than prior to COVID-19. Interestingly, the same poll also found that over half of Americans (52%) wrongly believe that they can't change or improve their natural immunity levels. This, of course, couldn't be farther from the truth. There are a number of ways to naturally strengthen your immune system and put yourself in the best position possible to fight off disease or infection.

 

SLEEP STEADILY: A lot can go wrong when we're not sleeping, but did you know that inadequate sleep will inevitably lead to a weakened immune system? Staying up all night can be fun at times, but keep in mind that regular shuteye keeps your body's defenses as strong as possible. This is supported by plenty of research. Consider this study, published in the scientific journal 

 

SLEEP: Researchers tracked a group of over 160 generally healthy adults and found that those who usually slept less than six hours per night were much more likely to develop a cold. Similarly, research published in Behavioral Sleep Medicine reports that young adults dealing with insomnia were more likely to develop influenza than those with normal sleep patterns—even after getting the flu shot. Why is sleep so important for robust immune functioning? When we sleep, the body has a chance to rest, recharge, and replenish—and that goes for the immune system as well. One study published in the European Journal of Physiology explains that various immune cells such as cytokines and T-cells are created and dispersed throughout the body while we venture through dreamland. Moreover, a fascinating study published in Nature Neuroscience finds that one specific type of immune cell rewires and repairs the brain during sleep. So, getting at least seven hours of sleep per night won't just keep your body healthy, it will also provide immune cells with an opportunity to patrol the brain and spinal cord for any signs of infection, injury, or dead cell buildup.

 

DE-STRESS: A little bit of stress isn't necessarily a bad thing. At a manageable level, short-term stress can serve to motivate. At the same time, though, we can all relate to the occasional (or frequent) moment when stress is overwhelming and debilitating. Chronic stress can have a similar effect on the immune system. As explained in this study published in Current Opinion in Psychology, long-term stress leads to a buildup of the stress hormone cortisol. When that happens, all that excess cortisol actually blocks the immune system from doing its job. Another study published in Immunologic Research concludes that "chronic stress can suppress protective immune responses and/or exacerbate pathological immune responses." Now, de-stressing is often easier said than done. Stressful situations and developments have a knack for appearing at the worst of times. Still, there are plenty of strategies that show promise in the fight against chronic stress. Some methods will be better suited for certain people, but recent research suggests meditation, yoga, or even just petting a friendly pup for a few minutes can all go a long way toward lowering stress levels.

 

EXERCISE REGULARLY: It's common knowledge that regular exercise will keep muscles, joints, and bones strong, but steady sweat sessions are also a great way to keep your immune system humming. Research published in the Journal of Sport and Health Science states that exercise reduces bodily inflammation, boosts immune responses, and lowers the overall risk of illness. Another study released in BMC Public Health tracked over 1,400 people and found that those working out at least three times per week were 26% less likely to develop a cold. Similarly, a report published in the British Journal of Sports Medicine tracked participants over the course of three months. Those engaging in aerobics five times weekly experienced 43% fewer upper respiratory tract infections. If you're looking to start exercising more for your immune system's sake, following the guidelines laid out by the CDC is a great starting point. Try to achieve at least 150 weekly minutes of moderate exercise, like walking or cycling, as well as two weightlifting sessions per week.

 

SPEND TIME IN NATURE: One surprising way to boost immunity that's especially natural is getting out in nature. Modern living is super convenient, but so many of us barely ever find ourselves surrounded by a little bit of greenery and wildlife. Consequently, many are missing out on some major immunity benefits. One review published in Frontiers in Psychology concludes spending time around nature may boost natural protection against a litany of diseases including cancer, depression, obesity, diabetes, ADHD, and heart disease. "I pulled every bit of the research in this area together that I could find and was surprised to realize I could trace as many as 21 possible pathways between nature and good health—and even more surprised to realize that all but two of the pathways shared a single common denominator," study author Ming Kuo from the University of Illinois comments. "Finding that the immune system is a primary pathway provides an answer to the question of 'how' nature and the body work in concert to fight disease." When we spend time in nature, our bodies naturally become at ease. This state of relaxation and looseness frees up the immune system to build up its disease-fighting defenses. "When we feel completely safe, our body devotes resources to long-term investments that lead to good health outcomes—growing, reproducing, and building the immune system," Kuo adds. "When we are in nature in that relaxed state, and our body knows that it's safe, it invests resources toward the immune system." Also, spending time in nature has been shown time and time again to help relieve stress and improve mental health. So, nature can also help with immunity via its stress-fighting benefits.

 

BY: John Anderer, Eat This, Not That, OCTOBER 5, 2021

FACT CHECKED BY: Faye Brennan

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Eat This, Not That and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Eat This, Not That and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Eat This, Not That and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eat This, Not That and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eat This, Not That, Eat This, Not That employees, others appearing on the Site at the invitation of Eat This, Not That, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Worst Foods for Your Belly”

 

DOUGHNUTS: Can't resist fresh doughnuts? If you give in too often, they can bulk up your belly. Better Bet: Stop at one. A glazed doughnut has 260 calories. The whole box packs 3,120 calories. A 200-pound man would have to run about 25 miles to work that off.

ICE CREAM: You do get some calcium from ice cream. But you also get 230 calories per half-cup, and that's just for plain vanilla, no toppings. Better Bet: Look for the slow-churned kind. It's lower in fat, and many flavors have only 100 calories per half-cup.

CHIPS: A serving of 15 chips has 160 calories. But who stops at 15? Add just 2 tablespoons of French onion dip and you've piled on 60 more calories and 5 grams of fat. Better Bet: Fat-free popcorn. Six cups have just 100 calories.

BACONTINI: This cocktail is as fatty as it is trendy. It's Scotch or vodka infused with bacon fat. Sometimes it's served with a strip of bacon. At around 284 calories a glass, that's more than in a doughnut. Better Bet: Classic martini, in moderation. The alcohol still adds calories, but your heart will prefer the olive to a strip of bacon.

BEER: The average 12-ounce can of beer has about 150 calories. Those calories add up, just like anything else you eat or drink. Better Bet: Light beer cuts your intake to about 100 calories a can.

HOT DOGS: What's more all-American than cheering for your home team while noshing on a hot dog? Add extras, and the calories rise. One cheese dog has 390 calories and 8 grams of "bad" fat. Better Bet: Peanuts. This classic ballpark snack is high in protein, fiber, and good fats.

FATTY RED MEAT: If you're the meat and potatoes type, you'd love a big, juicy steak that covers your plate. But a 16-ounce prime rib can have about 1,600 calories and about 60 grams of "bad" fat. That's without any sides or appetizers. Better Bet: Lean meat, such as sirloin, tenderloin, or flank steak. The piece should be the size of your fist, not your plate.

MEAT-TOPPED PIZZA: Pizza can be healthy. But if you like toppings such as pepperoni, sausage, ham, and beef, you could get more than 300 calories in one slice. Better Bet: Instead, top pizza with veggies. You get extra fiber and nutrients, and up to 100 fewer calories per slice.

GIANT BURGERS: If it looks big and loaded, it will bloat your calorie budget, too. Some have more than 1,000 calories and up to 75 grams of fat. Better Bet: Stick to a single grilled burger made with lean ground beef or lean turkey, or a veggie burger.

SUPER-SIZE FRIES: Want some fries with that? Most of us do, not knowing that a large order of fries can have as many calories as a burger. Better Bet: Order a side salad or fruit cup.

TOO MUCH SODA: Do you know how many calories are in a serving? Or how many servings are in a bottle? One 20-ounce bottle of regular soda packs 250 calories. Better Bet: Water. If you're seeking caffeine, try black coffee. A 20-ounce cup has almost no calories. Like milk? Make it nonfat to stay under 100 calories.

BBQ PORK SANDWICH: Tailgate party staples include beer, chips, and barbecue pork sandwiches on fluffy white rolls. The shredded pork may hit the spot before you settle in for the game. Yet each sandwich can have more than 600 calories, depending on the size. Better Bet: Lean grilled chicken or burgers on whole wheat buns. Pair with healthier tailgate sides like baked beans and coleslaw.

BUFFALO WINGS: An order of boneless buffalo-style chicken wings packs about 100 calories per wing, not counting dips! Blue cheese sauce adds another 300 calories and 33 grams of fat. Better Bet: Grilled chicken strips. Make wings a rare treat.

RACK OF RIBS: A whole rack of ribs has 900 calories and a day's worth of fat. The tasty sauce adds calories, sugar, and sodium. Better Bet: Have half a rack of ribs and save it for a special occasion. Add a baked sweet potato with a squeeze of lime juice or sprinkle of cinnamon to round out the meal.

BREAKFAST DANISH: One Danish pastry has about 250 calories and plenty of fat. Better Bet: Fresh whole fruit and low-fat yogurt. Or whole wheat toast, topped with real fruit spread, no butter.

HUGE FROZEN DINNERS: There's nothing wrong with convenience but watch the size. Some dishes are very high in calories, sodium, and trans fats. Better Bet: Read labels for lean frozen dinners made with whole grains.

ALL-YOU-CAN-EAT BUFFET: If you can't resist piling your plate, try to make smart choices. Load up on steamed vegetables and salad. Skip the fatty dressings and sauces. Better Bet: Steer clear of buffets if you have trouble setting limits.

HELP YOURSELF TO YOGURT: Not everything tasty pads your belly. In one study, yogurt (along with veggies, whole grains, fruits, and nuts) was among the foods not linked to weight gain. Another study linked eating dairy foods like yogurt to lower body fat and belly fat. Bonus: Low-fat or nonfat yogurt boosts calcium. Look for those fortified with vitamin D. Most adults don't get enough of either of these nutrients.

GO FOR BLUEBERRIES: There is no magic food that burns fat. But eating more of any fruit, in place of fattier or high-calorie fare, can help you lose weight. Blueberries, and other fruits, are rich in nutrients that are good for you and are naturally sweet.

FILL UP ON FIBER FOODS: They may be your best friend against belly fat. One study found that people who eat more soluble fiber gain less belly fat than others over 5 years. Just 10 grams a day of soluble fiber made the difference. That's about the amount in two small apples, a cup of green peas, and 1/2 cup of pinto beans.

GET SOME EXERCISE: Regular exercise can help you lose weight. Though you can't do exercises to spot-reduce, being more active will help your whole body, including your belly. If you're already overweight, shedding just 10% of your weight will improve your odds of staying healthy. Start out slow, and work toward at least 150 minutes spread throughout the week.

MEDICALLY REVIEWED BY: Melinda Ratini, DO, MS, WebMD on April 07, 2020

SOURCES:

Applebee’s: "Nutritional Information."

Ben and Jerry’s Ice Cream: "Our Flavors – Vanilla."

Burger King: "Menu and Nutrition."

Calorie King: "Ales and Beers."

CalorieLab: "Cheesecake Factory Nutrition Facts."

Coutinho, T. Journal of the American College of Cardiology, 2010.

Dunkin’ Donuts: "Donuts."

Edy’s Slow Churned: "Flavor Details – Vanilla."

Experimental Biology 2009, New Orleans, April 18-22, 2009.

Fitness: "Junk Food Survey."

Hairston, K. Obesity, published online June 16, 2011.

Johns Hopkins: "Johns Hopkins Health Alerts: More Evidence Against Trans Fats."

Lay’s: "Classic Potato Chips," "French Onion Dip."

Los Angeles Times: "Candied Bacon Martini."

McDonald’s: "Angus Bacon & Cheese."

Mozaffarian, D. New England Journal of Medicine, June 2011.

Nathan’s Famous: "Calorie Spreadsheet."

National Diabetes Education Program: "Buffet Table Tips for People with Diabetes."

NPR: "Would You Like A Little Bacon In That Martini?"

Orville: "Fat-Free Popcorn."

Outback Steakhouse: "Nutritional Information."

Panera Bread: "Nutrition Calculator – Cherry Pastry."

Pepsi: "Pepsi Product Information – Mountain Dew."

Pizza Hut: "Nutrition Information."

Powerade: "Powerade Products."

Ruby Tuesday: "Nutritional Menu Guide."

Runner’s World: "How Many Calories Are You Really Burning?"

Self Nutrition Data: "Peanuts, all types, oil-roasted, with salt."

Self Nutrition Data: "Spiced Up Sweet Potato Fries."

Stancliffe, R. American Journal of Clinical Nutrition, published online June 29, 2011.

Starbucks:"Caffè Misto."

Swanson: "Dinners – Chicken Nuggets."

Weight-control Information Network: "Weight and Waist Measurement."

Wendy’s: "Nutrition Facts & Personalize It."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Why Diversity in Nutrition is So Important?”

 

Healthy food can be found in all cultures. So why is the field of dietetics—and the advice on what to eat—lacking in diversity?

FOOD IS ABOUT SO MUCH MORE THAN NUTRITION:

It's culture and family and history and comfort. However, the recommendations on eating healthily don't always encompass a wide range of foods, recipes, and traditions. That's part of what drove Tamara Melton, MS, RDN, to found Diversify Dietetics, a nonprofit organization devoted to increasing racial and ethnic diversity in the field of nutrition. We asked her about the importance of culturally competent care, what can be done to promote equity, and why this push is so essential. 

When I was a clinical instructor at Georgia State University, which has a very diverse student body, there were a lot of BIPOC students in my Nutrition 101 course. But the students in the actual nutrition program were still overwhelmingly white, and not representative of the university's student body. This really bothered me, and I knew that the explanation I heard from other nutrition professionals—that students of color just weren't interested in the field or didn't "have what it takes" to complete the science-heavy curriculum—simply wasn't true. That's when I realized there was a need for an organization to address this issue head-on. Young people of color may not be aware of the career as an option for them and may need help navigating the somewhat confusing education pathway. They may also need help affording school, and especially the dietetic internship, which is a required, often unpaid, 9-to-24 month training program. Our team at Diversify Dietetics, which I started with my cofounder Deanna Belleny Lewis, MPH, RDN, provides resources such as mentorship programs, application preparation, academic course remediation, scholarships, and more to BIPOC dietetics students, interns, and young professionals. We also lead training programs for nutrition educators to build the strategies and skills needed to support diverse students.

HOW DOES THE LACK OF DIVERSITY AMONG NUTRITION PROFESSIONALS IMPACT PUBLIC-HEALTH MESSAGING AND THE QUALITY OF CARE THAT PEOPLE FROM DIVERSE BACKGROUNDS RECEIVE?

 

Registered dietitians (RDs) work in many different settings, including schools, hospitals, multinational food companies, public health agencies, and private practices where they provide group or one-on-one counseling. They influence the nutrition recommendations given to the general public and to individuals. Currently, less than 15 percent of registered dietitians are people of color, less than 3 percent are Black, and the number of Black nutrition students has dropped more than 15 percent since 1998. Food is so closely tied to people's cultures, and if we do not have enough RDs from various backgrounds creating nutrition education and counseling people, we have a major blind spot. For example, the Dietary Guidelines for Americans, 2020–2025, which provides advice about what to eat and drink to stay healthy and serves as the foundation for federal food and nutrition policies and programs, encourages customizing the framework to different cultural traditions. But it defers to the "expertise of professionals in nutrition and in specific cultural foodways." Since there's not much diversity in this group, the guideline is likely to fall short in execution. 

 

All of this makes it even more important that all dietitians practice cultural competency, which is an ongoing effort to understand a patient's culture and how it influences their values and beliefs related to health. In the U.S., there is still a narrow view of what is considered "healthy" eating. When patients don't see their culture's foods included in representations of what's healthy, they may feel that their food isn't good for them or that they can't eat healthily while still enjoying traditional cuisines. And they can! All patients deserve care and advice that is adjusted for their unique needs. For example, telling a patient who is from the Caribbean and who needs help managing a new diabetes diagnosis to avoid eating mangoes or plantains because they are high in carbohydrates isn't going to be helpful. A culturally competent dietitian would tweak her advice to include these foods, teaching the patient about how to incorporate them into meals in a way that will keep their blood sugar balanced. This approach allows patients to continue to eat foods that are healthy, accessible, and familiar. 

 

WHAT CAN SCHOOLS DO TO ENCOURAGE MORE EQUITY IN THE FIELD OF NUTRITION?

In order for dietitians to serve diverse communities with the highest level of care, we need more students from diverse backgrounds to become RDs. Universities and colleges should consider if they are seeking out diverse students and exposing them to the profession. And this exposure needs to happen early (even as early as high school), since the pathway to become an RD is pretty rigid. It's hard to pivot and change your major to nutrition as a junior or a senior. Also, some nutrition programs have standards to include only students who are at or very close to a 4.0 GPA, which can exclude those who may need to work to support themselves. I know from experience that a student with a B here or there has all the potential to be an excellent RD! Representation is also important. If there are faculty members or alumni who are BIPOC, asking them to help in student recruitment can make a big impact. Once nutrition programs become committed to shaking up the status quo, I believe we will start to see meaningful changes. 

 

WHERE CAN PEOPLE TURN FOR DIETARY ADVICE THAT FITS IN WITH THEIR CULTURAL BACKGROUNDS? 

 

All RDs should be practicing cultural competency; it's part of our code of ethics. Your dietitian should absolutely respect your beliefs and traditions and tailor their recommendations to the foods that you prefer, can access, and are familiar with eating. If you do not get that kind of care, remind your RD that your cultural foods are important and ask for them to be included in her recommendations. If she doesn't listen, seek out an RD who can provide you with more appropriate care, if you can. We have a directory of diverse RDs on our Diversify Dietetics website, as well as a blog series featuring RDs who work in many different practice areas. 

 

BY: Tamara Melton, Health Magazine, September 22, 2021, TAMARA MELTON, MS, RDN, is the cofounder and executive director of Diversify Dietetics and founder of the nutrition education platform Tamara's Table.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Signs of a Bad Friend”

 

Friends are an important part of life — they make your life better by providing social and emotional support, providing companionship, and lifting your mood. Over your lifetime, maintaining positive friendships can lead to improved health and well-being — and even lengthen your life. However, not all friendships are beneficial. Some are toxic and stressful. A bad friend can be many things, but, typically, they lead to mental and emotional fatigue or a lack of general well-being. Research shows that negative or overly-aggressive social interactions can lead to increased inflammation within the body.

WHAT IS A BAD FRIEND? In short, a bad friend is someone who is stressful or exhausting to be around. They may be:

• Overly competitive with you
• Likely to encourage bad behaviors 
• Unreliable
• Combative (like to start fights)
• Rude
• Mean or degrading (make you feel bad)
• Prone to gossip
• Likely to bully you or others

Humans aren’t perfect, and this extends to friendships. However, when interactions with a friend are overwhelmingly negative, you may be dealing with a bad friend. While admitting you have a bad friend can be disappointing, there are steps you can take to move forward. Recognizing the types of bad friends and the signs of a toxic friendship, as well as moving on from the relationship, will lead to your improved health and well-being. 

TYPES OF BAD FRIENDS: While bad friendships always include negative interactions and damage to your emotional well-being, there is a broad range of the types of toxic friendships you may experience. Some examples include:

THE SELFISH FRIEND: This friend may only make plans when it is beneficial to them — or only when they are feeling lonely and bored. They may also seek constant attention or ask for unreasonable favors. Otherwise, they are unavailable or unreliable when you need them most. This friendship may feel largely one-sided or disappointing. 

THE OVERLY CRITICAL FRIEND: This friend may degrade you intentionally or unintentionally. If they share your personal stories or make derogatory comments (such as put downs) behind your back, you may have an overly critical friend who lacks a healthy filter. 

THE OVERSTEPPING FRIEND: This friend may have good intentions but lacks boundaries. An overstepping friend may insert themselves into conversations or issues with you and your partner, family, or other friends without being asked or initially included.

THE COMPETITIVE FRIEND: Competition can be healthy, but if you find that your friend is passive-aggressive when you find success, you may be dealing with an overly competitive friend who is unable to be happy for you. 

THE VICTIM: A common form of bad friend is the victim. While friends will need help from time to time, this person may have an unhealthy need for attention or sympathy from others. They may drain your capacity for compassion. 

SIGNS OF A BAD FRIEND: Every friendship has its problems, but a truly bad friend will follow a consistent pattern of toxic behavior. Several signs, however, can indicate that your friendship is damaging to you or your other relationships. Here are some of the signs to watch out for.

DISTRUST: If you find yourself with a genuine lack of trust toward a friend, it may be time to part ways. Another sign of a bad friend is a growing feeling of unease or dislike toward them. 

ABUSE: While it may seem obvious, it can be difficult to recognize abusive behavior in people you love or trust. Any form of abuse — physical, mental, emotional, or otherwise — is an occasion for ending the friendship and including professional help from law enforcement or other resources if needed. Abuse may not always seem obvious. Listen to your intuition (gut feeling). If you’re feeling degraded or mistreated by your friend, you are in a negative relationship that can damage your self-esteem and mental health. 

MALICIOUS BEHAVIOR: If your friend speaks to you or calls you names with the intent to hurt your feelings, you are experiencing a bad friendship. Malicious (hurtful) behavior can appear in the form of rudeness, the cold shoulder, or overt meanness. 

BAD INFLUENCE: One of the clearest signs of a bad friend is that your friend encourages criminal or dangerous behavior. 

DEALING WITH A BAD FRIEND: It’s not uncommon to feel stuck in a bad friendship. If you’re starting to feel as though your friendship is becoming negative or is damaging your mental health, you should:

END THE FRIENDSHIP IMMEDIATELY: It can be challenging to decide to end a friendship. If you’re feeling unsure about the nature of your relationship, you may ask yourself:

• Does this friendship make me feel valued?
• Do I feel encouraged by my friend?
• Do I feel happy when I’m with my friend?

If you cannot answer any of these questions positively, it is time to end your friendship and move on.

BUILD NEW RELATIONSHIPS: It is important to surround yourself with positive and meaningful relationships. If you’re feeling discouraged, you can meet new people by:

• Attending events 
• Volunteering 
• Extending and accepting invitations to others
• Taking up a new hobby
• Joining a community 
• Taking a walk 

MEDICALLY REVIEWED BY: Dan Brennan, MD, WebMD on November 17, 2020

SOURCES:

Innovation in Aging: “THE UNIQUE ROLE OF FRIENDSHIP FOR HEALTH AND WELL-BEING ACROSS LIFE AND AROUND THE WORLD.”

Mayo Clinic: “Friendships: Enrich your life and improve your health.”

Proceedings of the National Academy of Sciences of the United States of America: “Negative and competitive social interactions are related to heightened proinflammatory cytokine activity.”

Psychology Today: “Behind Frenemy Lines: How I’ve identified and dealt with toxic friendships.”

Psychology Today: “How to Spot a Bad Friend.”

“In life we never lose friends, we only learn who the TRUE ones are.” (Author Unknown)

“Some of the most poisonous people come disguised as friends.” (Author Unknown)

“Growing up means realizing a lot of your friends aren’t really your friends.” (Author Unknown)

“The biggest mistake I have made in my life is letting people stay in my life far longer than they deserved to.” (Author Unknown)

“Sometimes friends are like pennies, two-faced and worthless.” (Author Unknown).

“Be very selective when it comes to choosing friends. People nowadays don’t know the true meaning of friendship and loyalty.” (Author Unknown).

“Bad friends will prevent you from having good friends.” (Author Unknown).

“I’m not saying you’re a bad friend…you just aren’t a good one to me.” (Author Unknown).

“If I cut you off, chances are, you handed me the scissors.” (Author Unknown).

“Everybody isn’t your friend. Just because they hang around you and laugh with you doesn’t mean they’re for you. Just because they say they got your back, doesn’t mean they won’t stab you in it. People pretend well. Jealously sometimes doesn’t live far. So, know your circle. At the end of the day, real situations expose fake people, so pay attention.” (Author Unknown).

“Breaking someone’s trust is like crumpling up a perfect piece of paper. You can smooth it over but it’s never going to be the same again.” (Author Unknown).

“A close friend can become a close enemy.” (Author Unknown).

“Fake friends are like shadows. They follow you in the sun but leave you in the dark.” (Author Unknown).

“Don’t fear the ENEMY that ATTACKS you, but the FAKE FRIEND that HUGS you.” (Author Unknown).

“Distance sometimes lets you know who’s worth keeping and who’s worth letting go.” (Author Unknown).

“A true friend is someone who is always there for you, with no agenda other than the friendship itself. We rely on our friends to lift us up in bad times, to keep us grounded in good times, but most importantly, to be there for us when we need nothing at all.” (Tonya Hurley).

“True friends say good things behind your back and bad things to your face.” (Author Unknown).

 

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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
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