In my pursuit of optimal health and recovery, I recently embarked on a journey with food-grade hydrogen peroxide, a powerful natural compound that has been quietly transforming lives. My discovery began after reading Dr. Bryan Ardis’s book, Moving Beyond the COVID-19 Lies: Restoring Health & Hope for Humanity, which led me down a rabbit hole of research into the power of oxygen therapy. That path eventually introduced me to The One-Minute Cure: The Secret to Healing Virtually All Diseases by Madison Cavanaugh, a book that outlines an oxygenation protocol using 35% food-grade hydrogen peroxide.

What I have personally experienced since implementing this protocol has been nothing short of remarkable. From increased energy, better workouts, enhanced fat burning, and deeper sleep to the breakdown of scar tissue in my right shoulder, this journey has been life-changing. In this blog, I’ll outline what I’ve learned, the protocol I follow, and the potential health benefits of food-grade hydrogen peroxide therapy.

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What is the One-Minute Cure?

The premise of The One-Minute Cure is simple: oxygen is the key to optimal health, and increasing oxygen levels in the body may help combat various diseases. Food-grade hydrogen peroxide (H₂O₂) is believed to release extra oxygen molecules into the bloodstream, creating an oxygen-rich environment where harmful pathogens and toxins cannot survive.

Hydrogen peroxide naturally occurs in rainwater, human white blood cells, and breast milk, yet it has been suppressed in mainstream medicine due to its incredible healing potential. The One-Minute Cure argues that this therapy can help detoxify the body, strengthen immunity, and promote overall well-being.

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The Food-Grade Hydrogen Peroxide Protocol

Here is the One-Minute Cure protocol that I have been following, as outlined in the book:

Step 1: The Initial Build-Up Phase (Increase by 1 Drop Per Day)

• Start with 3 drops of 35% food-grade hydrogen peroxide mixed in 8 ounces of distilled water, taken three times a day on an empty stomach.

• Each day, increase the dosage by 1 drop per serving (e.g., Day 2: 4 drops three times a day, Day 3: 5 drops three times a day).

• Continue this pattern until reaching 25 drops per serving (three times per day).

Step 2: High-Dose Therapy (25 Drops for 3 Weeks)

• Once at 25 drops per serving, continue for three weeks (or longer depending on individual needs).

Step 3: Gradual Reduction to Long-Term Maintenance

• After three weeks, reduce to 25 drops, two times per day for six months.

• Following the six-month period, begin tapering down by reducing one drop per dose each day until reaching the maintenance phase.

Step 4: Maintenance Dosage (Long-Term Use)

• Maintain 5 drops per day, two or three times a day, indefinitely for general health and wellness.

Important Notes:

• Always mix with distilled water and never take it with food.

• Use only food-grade 35% hydrogen peroxide—do not use drugstore hydrogen peroxide as it contains stabilizers and additives.

• This therapy should be done on an empty stomach (one hour before eating or three hours after eating).

• Consult with a healthcare professional before beginning any new health protocol.

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My Personal Experience and Results

After following this protocol, I began noticing life-changing improvements, including:

 Increased energy levels – I feel more awake, alert, and motivated throughout the day.

 Better workouts & muscle pumps – My endurance has improved, and my physique continues to sharpen.

 Deeper sleep & enhanced REM cycles – My sleep has become more restorative, and I wake up feeling refreshed.

 Improved fat-burning & muscle growth – My metabolism seems more efficient, and I’m seeing noticeable body composition changes.

 Immune system boost – My white blood cell count doubled after just one month on a lower-dose hydrogen peroxide protocol.

 Faster recovery & tissue repair – The scar tissue in my right shoulder is finally breaking up, improving my range of motion and reducing grinding sensations.

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What Can Food-Grade Hydrogen Peroxide Help With?

According to The One-Minute Cure, food-grade hydrogen peroxide therapy is believed to help combat a variety of health issues by increasing oxygen levels in the body. Here are some conditions that it may help with:

Infections & Immunity

• Bacterial infections

• Viral infections (cold, flu, respiratory illnesses)

• Parasitic infections

• Fungal infections (candida, athlete’s foot)

• Sinus infections

• Ear infections

Chronic Health Conditions

• Arthritis

• Diabetes

• Chronic fatigue syndrome

• Fibromyalgia

• Lyme disease

• Multiple sclerosis

• Autoimmune disorders

Respiratory & Lung Health

• Asthma

• Bronchitis

• COPD (chronic obstructive pulmonary disease)

• Pneumonia

Cardiovascular Health

• High blood pressure

• High cholesterol

• Poor circulation

• Cardiovascular disease prevention

Digestive Health & Detoxification

• Gut dysbiosis (imbalance of gut bacteria)

• Food poisoning

• Heavy metal detox

• Liver detoxification

Neurological & Mental Clarity

• Brain fog

• Memory and cognitive function

• Mood regulation

Skin & Wound Healing

• Acne

• Eczema

• Psoriasis

• Skin infections

• Wound healing

Men’s Health

• BPH (Benign Prostatic Hyperplasia) – May help reduce prostate inflammation and improve urinary flow.

• Prostatitis – May help fight bacterial infections and inflammation of the prostate gland.

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Why Am I Sharing This?

I do not sell hydrogen peroxide, nor do I have any affiliations with companies that do. I am simply sharing my personal experience and the information I’ve found in The One-Minute Cure because I believe in helping others discover natural ways to improve their health.

We live in a world where information is often suppressed, and we are encouraged to blindly trust pharmaceutical solutions while ignoring powerful, natural healing methods. It’s our responsibility to educate ourselves, experiment responsibly, and listen to our own bodies.

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Final Thoughts

Since starting food-grade hydrogen peroxide therapy, I can confidently say that I feel better at 43 than I did at 34—and that alone makes this journey worthwhile. If you’re struggling with chronic health issues, unexplained fatigue, or slow healing, I highly recommend reading The One-Minute Cure and learning more about how increased oxygenation may change your life.

This isn’t about replacing medical advice—it’s about empowering yourself with knowledge and taking control of your own health. Do your research, experiment responsibly, and always listen to your body.

Stay strong, stay healthy, and keep pushing forward.

Ryback Reeves

Disclaimer:

I highly recommend that anyone interested in food-grade hydrogen peroxide therapy first read or listen to The One-Minute Cure before starting. This book provides essential information on how to properly follow the protocol, why it works, and what to expect. I am simply sharing my personal experience with it—you should not start this protocol without fully understanding it first.

Food-grade hydrogen peroxide must always be properly diluted with distilled water or reverse osmosis water before use. It should not be taken with vitamin C or iron, which is why the protocol requires it to be taken one hour before or three hours after meals or supplements.

Some individuals may experience temporary detox effects, such as diarrhea or other mild symptoms, depending on their body’s condition. The One-Minute Cure explains these reactions in detail and provides guidance on how to navigate them.

As always, do your own research and consult a healthcare professional before making any changes to your health routine.

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Pre-workouts have become increasingly popular over the years as people strive to find the best way to improve their fitness and overall health. However, there is a lot of misinformation out there about pre-workouts.

So, today we will look at the most important pre-workout statistics and what they can tell us. You’ll also get to see the infographic representation of these stats down below.

You will also learn how these facts impact your choices and what you can do to get the most out of pre-workout if you’re looking to improve workout performance.

Why Pre-workouts?

A pre-workout supplement is a type of nutritional aid that improves workout performance when taken before exercise.

Typically, these are packed with active ingredients – and these take a few different shapes:

• Caffeine: The main beneficial compound to boost awareness and performance.
• Vitamins: Important compounds to support healthy function while you exercise.
• Minerals: Crucial chemical regulators for muscle health and hydration status.
• Strength Support: Creatine and electrolytes help your muscles produce maximum force.
• Power Support: Support for muscles and tendons helps improve power output.
• Endurance Support: Beta-alanine, citrulline, BCAAs, and others.

Let’s look at some of the most important statistics about pre-workout supplements: what’s in them? Who is taking them – and why?

And, crucially, are they safe – and what side effects are most people experiencing?

Pre-workout Use Statistics: Who’s using?

• The pre-workout supplement market is valued at around 15 billion dollars, with forecasts of around 28.68 billion by 2028. This makes it one of the largest supplement markets – behind protein powders
• Most supplements are purchased online with consistent yearly growth of around 10%, which has reduced brick-and-mortar supplement stores. This is a constant sign of increased online sales
• 75% of Americans take supplements – with pre-workout supplements among the most popular and widely used across demographics like age, sex, race, and others. Pre-workouts are simply the most direct and popular choice for making workouts feel better
• North America has the highest demand and usage, covering up to 40% of the world’s pre-workout supplement demand. This is in line with the physical cultures around bodybuilding that are most popular in the United States and Canada
• 72% of surveyed people used pre-workout supplements at least semi-regular for 1+ years. This makes them a consistent winner among users and suggests that users are generally happy with their pre-workout use
• 72% of Division 1 NCAA athletes also report using pre-workout supplements, often in use with both training and competitive performances. These are popular for the varied demands of most sports and the weight room strength and conditioning of most sports
• 24% of people use pre-workout four times a week, and 24.3% use them five times a week. This marks a significant number of people taking stimulant-loaded supplements regularly, and often alongside other sources of caffeine

• Most people – a huge 89% – use pre-workout supplements for energy and wakefulness, even over their performance-enhancing benefits. This shows that the psychological side of pre-workouts is the most important factor in their use
• 37% of users pro-actively aimed at muscular endurance, one of the most universal benefits for bodybuilders and endurance athletes alike. This is a strong contender for the increased numbers of sportspeople using pre-workout supplements
• 37% of pre-workout users cited ‘a better pump’ as an important reason to use pre-workout supplements. This is a classic bodybuilding hold-over and shows that there’s still a huge chunk of the population who want to pump iron first and foremost
• As many as 14% of users admitted to taking pre-workout supplements twice a day for various reasons – as an independent caffeine source or ‘top up’, for example. This is a less healthy and more concerning trend, especially when secondary doses aren’t associated with workouts

Pre Workout Side Effect Statistics: how safe?

• 54% of pre-workout users have reported side effects ranging from jitters to beta-alanine paraesthesia (tingling). These are common but most reported side-effects are non-dangerous, like jitters and others
• Over 1/3 of users (35-38%) reported not listening to intended serving sizes regularly. This is a common factor in the user profiles, where serving sizes above intended are typically not immediately dangerous and provide more of the psychological effects noted above
• Around 10% of those surveyed suggest that they don’t consider pre-workout supplements to be safe. These are typically those who don’t use pre-workout, but even some users indicated that they use irregularly due to safety concerns
• 80% of users believe that their pre-workout use improves their workouts – either definitely (around 55%) or probably (around 30%). This is backed up by the scientific literature, where pre-workout supplements are typically effective at improving performance and subjective satisfaction with workouts
• Skin reactions are the most common side-effect of pre-workout, having affected around 35% of users at least once. This is most common with compounds like beta-alanine due to the paraesthesia (tingling) that it can induce in the skin as capillaries dilate
• Nausea has been associated with pre-workout use at least once in around 25% of users – or 1 in 4 – which could be due to dose, hydration status, or other interactions. These are common problems in many forms of supplementation and benefit from habitual eating and supplementation habits with less variety and more predictable foods/interactions
• Heart abnormalities are semi-common, occurring as a major side effect at least once in the use of 25% of surveyed pre-workout users – typically as abnormal heart rate. These are most often related to the changing electrolyte mechanics of the heart and increased caffeine (and other stimulants) intake
• Lightheadedness is another pre-workout side effect, occurring at some point in around 19% of users. This has many possible causes but is at least somewhat inherent in the intense exercise that pre-workout facilitates
• Dizziness follows lightheadedness, experienced by around 15% of pre-workout supplement users. Again, this could be due to a dietary issue, intolerance of a supplement ingredient, or just the inevitable outcome of the very-intense exercise

Pre-Workout Ingredient Statistics: What’s inside?

• 87% of sales include beta-alanine – the most important muscle endurance ingredient, matching the number of users who cited this as their main priority with pre-workout supplements
• 86% of pre-workouts include caffeine – with a growing sector for caffeine-free pre-workout supplements. This is the singularly most important and characteristic ingredient for pre-workouts, while the 14% of caffeine-free supplements include deliberately “non-stimulant” formulations
• The caffeine content in a pre-workout supplement has a wide range of 266% among popular retail pre-workout supplements (excluding caffeine-free alternatives). The upper ends of this scale can easily surpass the FDA’s recommended 450mg use per day, with only mild changes to dose.
• 71% use citrulline – a superior form of arginine and nitric oxide booster, which improves both muscular endurance and the quality of muscle pumps. This is derived from watermelon and has seen increasing popularity in recent years.
•  63% utilize tyrosine as an anti-fatigue and mental support compound. This is a relatively mild compound by itself but is often combined with other forms of mental performance support to maintain better anti-fatigue protection.
• 51% use taurine for osmolytic, cardiovascular, and muscular benefits. This may be due to the widespread availability of taurine and the economy of manufacturing it – one of the cheaper and less risky ingredients for the average person.
• 49% – nearly half of all pre-workouts – use creatine in some form. Creatine is mostly useful for short-term water and carbohydrate loading into the muscles as a pre-workout but has benefits to muscular strength and endurance when used at any time of day.

• Among pre-workout users, ingredients are the most important deciding factor (according to 67% of surveyed users). This should be higher since the ingredient choices will determine what a supplement does too – and for – your health and performance.
• The main brands cited among surveyed users include Cellucor (the makes of C4), GNC, Optimum Nutrition, Jym, and ProSupps. These reflect both the online market and the brick-and-mortar holdouts like GNC.
•  20% of pre-workout supplement users from Germany admitted that DMAA – a controlled substance in the United States – was among their preferred ingredients, raising questions about the use of stimulants in pre-workout supplements and their safety.

Pre Workout Stats FAQs

How long before a workout should you take pre-workout?

You should take a pre-workout very close to your workout – a maximum of 30-minutes out. Depending on your exercise order and the amount of warm-up time, you can actually start using your pre-workout as you enter the gym.

Proper loading of things like caffeine doesn’t take long – and a carb-rich pre-workout drink can improve performance almost immediately as you sense carbs in the mouth.

You should sip at a pre-workout drink for the start of your workout, lettings the benefits add up as you go.

Is Pre-Workout Safe? Is It Safe For Women?

Yes, the vast majority of pre-workout supplements are safe – though it does depend on the product.

The main ingredients are caffeine, vitamins, minerals, and performance-enhancing compounds that are mostly associated with positive health outcomes – like improved performance, cardiovascular function, and recovery.

Pre-workout is safe for women. As with any pre-workout, it’s about getting the right product.

Any low-quality product that has an excessive stimulant content or uses questionable ingredients (like ephedrine) can cause problems, but most of them are effective while being generally safe.

How Effective Is Pre-Workout?

While it depends on the specific product, most pre-workout supplements are effective.

They’re typically rich in caffeine (very effective for mental and physical performance) as well as performance boosters like citrulline, beta-alanine, and others can improve performance acutely.

Some products are more effective than others, and the best is defined by ingredient synergies that produce better results together than apart.

This kind of product performs better per serving because it offers more effective ingredients per serving.

Does Pre-Workout Become Less Effective?

Pre-workout supplements don’t typically become less effective unless you become too tolerant to caffeine, where they may dip slightly.

You may not feel the improved effects of pre-workouts over time, but that’s often just because your new “normal” is significantly better than before. Pre-workout supplements have physiological benefits that don’t wear off.

Even if the psychological “shock” of increased awareness and performance does become tolerated with consistent use – especially at higher doses.

Do Most Athletes Use Pre-Workout?

Yes, most athletes typically have a pre-workout or pre-training routine for eating and supplement use.

This doesn’t look like the bodybuilder approach to pre-workout nutrition and has more scheduled and planned meals than simply a single pre-workout supplement.

Elite athletes take any option they can to improve the performance and effectiveness of training, which means that even the small advantages conferred by a pre-workout are obvious choices.

Is There Scientific Research On Pre-Workout?

Yes – pre-workout supplements have a wide variety of research showing their effectiveness.

They are also made up of individual ingredients that have effective scientific research – like creatine, beta-alanine and (of course) caffeine.

These are individually useful but also work well in smart combinations – which is how different products distinguish themselves from the others on the market.

Individual products don’t often have scientific research on their specific benefits.

But the actual scientific background is rock solid for conventional pre-workout supplements.

How many Americans take pre-workout?

72% of a surveyed cohort of Americans reported using pre-workout at least semi-regularly over the previous year.

This means that slightly fewer than this – maybe 6 or 7 people out of 10 – use pre-workout at least yearly.

This means that roughly 165 million Americans will use pre-workout supplements at least once in a given calendar year.

This accounts for the use of pre-workouts in adults (excluding youth athletes and other children), and explains why there’s so much money in the pre-workout market!

What percent of gym-goers take pre-workout?

Among gym-goers, the average use of pre-workout regularly and semi-regularly is around 72-90%.

This means that most gym users are regularly using pre-workout, and among those gym-goers, the average use is somewhere in the months of regular use.

Pre-workout supplements are notably more popular among athletes and men, in particular, where estimates range from 70 to 90% depending on the study and group study.

These reinforce the fact that men like to use stimulants before workouts – whatever the source.

Rates then drop off once again in older people where the use of stimulants is typically less popular for both the perceived risk and the change in how older people exercise.

How many athletes use pre-workout?

Athletes typically take pre-workout supplements more often, with a wider variety, and with a different usage pattern to the typical gym-goer.

There’s also a wider need in terms of nutrients and ergogenic aids that you’ll see in elite athletes.

These athletes typically have days built around specific performance and they use pre-workout at even higher rates around hard training and in the preparation for competition events.

Athletes are also more likely to be in the small proportion of users that take pre-workout multiple times per day (typically associated with multiple training sessions).

Equally, they are likely to use pre-workout 5+ days a week (again due to the demands of training more regularly and intensely than the average gym-goer).

Infographic 0n Pre-Workout Statistics

Conclusion

Pre-workout makes up an important and beneficial segment of the supplement market.

It’s not a necessity but it’s a popular way of improving a wide range of workout results and improving performance – especially after long, busy, tiring days of work – or before a morning workout.

Using nutrition to support workouts is a simple but powerful strategy.

The proper effort will produce more results, and being smart about your supplement selection and ingredient choices will be the difference between good and bad experiences with pre-workout!”

Get a good product, use it responsibly, and ensure that the rest of your diet supports performance, too.

Don’t use a pre-workout as a crutch, and try to align your whole diet, training, sleep, and lifestyle habits to a total package – where the best results come easier.

Other Sources:

• Primarily from Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers – PMC (nih.gov)
• Dreher M., Ehlert T., Simon P., Neuberger E.W.I. Boost Me: Prevalence and Reasons for the Use of Stimulant Containing Pre Workout Supplements Among Fitness Studio Visitors in Mainz (Germany) Front. Psychol. 2018;9 DOI: 10.3389/fpsyg.2018.01134. [PMC free article] [PubMed] [CrossRef] [Google Scholar] [Ref list]

Proteins are some of the most essential nutrients for your body. They comprise of chains of amino acids joined together to give proteins their shape and function. As a result, they form complex molecules that aid in vital cellular functions, help build muscle, and increase immunity. If you’re an athlete or bodybuilder, you’ll likely require supplementary protein products to boost the level of proteins in your body. The main reason for doing so is that 9 of the 20 amino acids required by our bodies are considered essential, meaning our bodies do not have the machinery to produce them.

Hence, the only source we can obtain them is from the food we eat. The most common protein supplements found in the market are protein powders that isolate plant or animal proteins. However, which one should you use? Here we take a look at plant protein powder why it is a better alternative than whey protein powder.

Plant Protein Powder

As their name implies, plant protein powder is derived from plant sources like rice, soy, hemp, and pea. Depending on the different amino acids and proteins present in a plant, manufacturers can use different methods to extract and isolate them into a finished product. Additionally, they add flavoring and control the amount of other nutrients present in them. Rice and peas are the two best sources of plant powder, but manufacturers can make a blend using different plant proteins so that the end product contains sufficient quantities.

Proteins denature in extreme temperature and pH. As a result, cooking food at high temperatures can affect protein uptake and digestibility. Since protein powder supplements don’t rely on extreme temperatures for extraction, the quality of proteins extracted is higher and more concentrated.

Rice Proteins

Most people think that rice is heavy on carbs, but that’s not entirely true. According to this study, rice, specifically brown rice, has the highest lysine content among cereal proteins. It also exhibits the highest digestibility and energy digestibility among staple foods. Because of these reasons, rice protein powder is an excellent protein substitute for infants with allergies to cow’s milk.

Though its lysine content is the highest among cereal proteins, its amount isn’t sufficient enough to be called essential. Whey protein powders do contain more lysine content; however, the abundance of rice and the low cost of production of rice protein powders allow for additional lysine to be added to the end product.

Pea Proteins

Pea protein powder is made by grinding up and extracting proteins from yellow split peas. It is a rich source of essential amino acids, namely, isoleucine, valine, and leucine. These amino acids make up proteins that are essential for muscle growth and repair, promote healing of wounds, and stimulate hormone production.

The only drawback to pea proteins is that they are low in methionine, an essential amino acid that helps detoxify the body and is important for healthy hair and nails. Again, it can be supplemented as per the manufacturer in different protein powder mixes.

How Plant Protein Powder Is Better than Whey Protein Powder

Although whey protein powder contains all 9 of the essential amino acids required for complete protein synthesis in our bodies, plant protein powder is still a better alternative on account of a number of reasons.

Digestibility

Whey is the liquid part of milk after it is separated from its solids during cheese production. Because it is a derivative of dairy products, people with lactose intolerance may experience severe digestive issues like bloating, acidity, stomach aches, and even irritable bowel syndrome. Lactose intolerance gets worse with age. If you were taking whey protein powder with mild tolerance issues, it might develop into a more severe discomfort.

Your only alternative is to consume plant-based protein powders. Considering the variety of raw materials for extraction, you’ll find multiple sources of proteins that are lactose-free and don’t exacerbate intestinal issues.

In addition, like whey protein powder, plant protein powder is gluten-free as it is not derived from cereal proteins such as wheat, barley, and rye. This makes it suitable for consumption for people who have celiac disease.

Additional Nutrients

A balanced diet not only consists of carbohydrates, proteins, and fats but also requires trace amounts of other substances. These nutrients are essential to the absorption of primary dietary requirements and also prevent rare diseases.

Pea protein powder is rich in iron, an element required for hemoglobin synthesis. Hemoglobin aids in the transport of oxygen throughout our bodies. If you’re low on hemoglobin, you’ll experience lethargy when carrying out your daily activities.

Moreover, they contain a host of vitamins and antioxidants that help the uptake of calcium, strengthening bones, improving skin and hair health. Whey protein powder does contain these additional nutrients; however, their amount is not comparable to plant protein powder. It also has higher calories in the form of saturated fats that tend to deposit in our bodies resulting in unhealthy gains.

Price

Given the abundance of plants, they provide a much more inexpensive source of proteins than whey as a raw material. This leaves more room to play with when making blends. As a result, you’ll find products that cater to specific eating lifestyles like veganism and vegetarianism. This is also why plant protein powders also taste better, allowing for better flavors to be added.

Environment

Perhaps the biggest reason for choosing plant protein powder over whey is the lessened impact it has on the environment.

Modern farming practices involving dairy production include clearing large areas of land for grazing spaces for cattle. This may require deforestation on a grand scale, making the practice net carbon positive. However, the biggest threat to the environment comes from manure. Cows and their waste produce methane, a greenhouse gas that traps heat 30 times more than carbon dioxide and contributes to climate change.

Additionally, uncontrolled farming practices don’t account for the manure that runs off into streams and rivers. Manure in water bodies promotes algae growth that can destroy marine life. Algae form a blanket over lakes and ponds, preventing river plants from receiving sunlight. As a result, the whole food chain gets disturbed, and an ecological disaster may follow suit.

The immune system is a complex system of chemicals, processes, and cells that defend the body against harmful and invading pathogens like bacteria, toxins, and viruses. It is essential to make sure the immune system is working in a healthy manner all year round because it is the best defense humans have to prevent disease and infection. This means committing to some healthy life choices such as exercising and sleeping well.

Moreover, research has highlighted how some natural foods, vitamins, herbs, and minerals can also make the immune system response more efficient and effective. Below, we have outlined some foods, vitamins, herbs, and things you can do to boost the immune system.

Vitamin D

Vitamin D is quite important to everyday functioning as well as the immune system. It improves the fighting effects of white blood cells, which make up a vital part of the immune system defense. Vitamin D promotes the immune system response, which also results in decreased inflammation in the body.

It is quite common to have a Vitamin D deficiency, which can begin to affect the functioning of the immune system. Low levels of Vitamin D have been linked with respiratory tract diseases such as asthma and influenza.

Studies show that taking supplements for Vitamin D can help by improving the immune system response and help reduce the risk of getting respiratory infections. Other studies also show that Vitamin D can enhance the response of the body to antiviral treatments for some infections like HIV and Hepatitis C.

Vitamin C

Vitamin C plays a huge role when it comes to fighting infection and the immune system’s health. It plays a crucial role in the functions of different immune cells. It is also important because it improves the ability of immune cells to protect your body against infections. Vitamin C is necessary to clear out old cells through cellular death and replace them with better functioning, new ones.

Vitamin C is a fantastic antioxidant that helps you protect against the damage that comes from oxidative stressors and free radicals. This type of oxidative stress negatively impacts the immune system’s health, so it must be dealt with before it begins to cause harm.

With Vitamin C supplements, you can reduce the severity and duration of the infections that occur in the upper respiratory tract. This includes combating the common cold too. Studies show that regular supplements of Vitamin C can reduce the cold duration by 14% in children and 8% in adults.

Some individuals are also prone to common colds because they are put under high stress, such as soldiers and marathon runners. Regular Vitamin C supplements can help by reducing the occurrence of colds by around 50%. People who are dealing with severe infections such as ARDS and sepsis that occurs from viral infections can also benefit from Vitamin C intravenous high doses.

Allicin

Allin is present in whole garlic. When you chew or crush up garlic, the allin compound turns into allicin. Allicin gives garlic its particular taste and smell, as well as the medicinal properties that make it special. It is known to improve the fighting response of white blood cells against disease and viruses, especially the flu or common cold. It also has anti-inflammatory properties that reduce the emergence of infections and diseases in people.

So, one of the things you can do to boost the immune system is to add garlic to your next meal! It’s delicious and beneficial.

Echinacea

Echinacea is known for the benefits to the immune systems. Several studies have noted the importance of Echinacea to help the immune system in fighting viruses and infections. This can help you heal and recover from illnesses at a faster rate. It is a common prescription to treat and prevent common colds for this very reason.

Consuming the Echinacea plant can lower the risk of getting colds by around 50% and even shorten how long the cold lasts by around one and a half days.

Astragalus

Astragalus is known to protect people from diseases like diabetes and cancer. The antioxidants in astragalus protect cells from damage through the oxidation process. It is often used to boost the immune system to prevent upper respiratory infections and colds as well as liver protection, diabetes treatment, and reducing blood pressure.

It is known for its anti-inflammatory and antibacterial properties, which means that people use it for wound care too. The antiviral properties and immune system stimulation of astragalus can prevent colds too.

Ginger

Ginger is known for boosting the health of the immune system through its antioxidant and anti-inflammatory effects. While acute inflammation can help with some infections and fever, chronic inflammation can end harming your body and immune system, which can increase the chances of developing certain diseases. It can help with common colds and flu by reducing their severity.

Ginger shots and foods with ginger can help keep your immune system healthy, so it is important to incorporate that into your meals! Studies show that it is a powerful antibacterial and antiviral ingredient.

One of the best things you can do to boost the immune system is to make a ginger shot with lemon juice and honey. These three ingredients together can help boost the immune system and have antiviral and antibacterial benefits.

Other Things You Can Do to Boost the Immune System

The first line of defense for your body is definitely your immune system, which is why it is important to incorporate good habits throughout your life. Here are some natural things you can do to boost your immune system.

• Reduce Smoking: Smoking is known to have a negative impact on the immune system and reduces its ability to fight off viruses, bacteria, infections, and diseases.
• Healthy Diet: It is vital to incorporate a healthy diet full of the necessary nutrients and minerals you need to have a healthy immune system. This includes all the vitamins, minerals, and other necessary nutrients that every human needs for a good life.
• Regular Exercise: It can help flush out the body of harmful toxins and bacteria, which makes it easier for your immune system to protect you.
• Adequate Sleep: A full 8 hours of sleep is vital for humans to live a healthy and comfortable life.
• Minimizing Stress: Incorporating some breathing techniques and relaxation activities can help you minimize stress.
• Vaccinations: It is important to keep up with vaccinations to boost your immune system’s capability to defend itself against disease.

The immune system is a vital part of our everyday lives. The things you can do to boost the immune system mentioned above should be incorporated into your daily life to decrease your chances of developing illnesses, thus ensuring that you stay healthy for as long as possible.

Nowadays, putting on weight has become so easy with the abundance of sugary drinks, junk food options, and carb-loaded foods available in the market. Getting rid of the excess flab, on the other hand, is a matter of true dedication and commitment towards your weight management goal. However, there are some natural ingredients that work effectively when it comes to accelerating the weight management process.

These natural ingredients include matcha tea, green coffee bean, cayenne pepper, apple cider vinegar, and L carnitine. Even though these ingredients may not burn all the fat on their own, but they sure do help burn fat faster and lose weight naturally.

Here are some natural ingredients and their weight management benefits.

How Does Matcha Green Tea Help Lose Weight?

With matcha tea, shots, lattes, and even desserts available in a number of places, matcha has managed to reserve a spot in many people’s daily diet. Matcha is obtained from the Camellia sinensis plant, just like green tea. However, since it’s grown a bit differently than green tea, it has unique nutrient content. Matcha tea gets its nutrients from the entire tea leaf, giving it higher caffeine and antioxidant content compared to green tea.

Matcha is packed with catechins, a type of plant compound that acts as a natural antioxidant that cleanses your body internally. The combination of matcha and green tea results in matcha green tea, which offers many benefits for weight management.

Here are some benefits of consuming matcha green tea.

Boosts Metabolism

Matcha green tea helps cleanse the body through its antioxidant content and speeds up the metabolic rate. This results in an increase in energy expenditure and boosts the fat-burning process. According to research, having matcha green tea, along with doing moderate exercise, can help speed up the fat- burning process by 17%.

Maintain Weight Management

Matcha green tea can help you lose weight by speeding up your metabolism and increasing your fat-burning rate. Moreover, according to a study, matcha green tea also helps maintain weight management.

How Does Green Coffee Bean Help Lose Weight?

Green coffee beans are simply raw and unroasted coffee beans. According to popular opinion and research, green coffee beans and green coffee extract is believed to offer a variety of health benefits.

Green coffee beans are used as a supplement for weight management. They are packed with chlorogenic acids; compounds with potent anti-inflammatory and antioxidant effects, which helps with weight management, regulating blood sugar, and improving cognitive and memory skills.

How Does Apple Cider Vinegar Help Lose Weight?

Apple cider vinegar has been around for thousands of years, providing immense benefits for one’s health. Acetic acid is the most important component of apple cider vinegar. This short-chain fatty acid dissolves into hydrogen and acetate in your body, aiding in weight management.

Here’s how acetic acid in apple cider vinegar can help you lose weight:

Lowers Blood Sugar Levels

Acetic acid improves the ability of your muscles to absorb sugar from the blood-reducing insulin levels, which helps with burning fat. A research conducted on rats showed an improvement in their liver’s ability to take up sugar from their blood, helping in fat burning.

Improve Metabolism

According to a study, acetic acids help increase the amount of AMPK in the body – an enzyme that increases your metabolic rate and speeds up the fat-burning process.

Reduces Fat Storage

A study conducted on obese rats revealed that acetic acid helped keep them from gaining weight, and also increased the production of belly fat-reducing genes in their bodies.

Helps Suppress Appetite

According to a research study, acetate helps suppress that part of your brain that controls your appetite, resulting in a reduction of your food intake.

How Does Cayenne Pepper Contribute towards Weight Management?

Cayenne pepper – one of the spiciest herbs – can help kick start your weight management. Capsaicin is the main active ingredient of cayenne and many other peppers. According to research studies, capsaicin is believed to be a thermogenic chemical that can help increase your metabolic rate and decrease your appetite.

Here are a few weight management benefits of cayenne.

Reduces Cravings

Adding capsaicin to your diet in the form of cayenne can help suppress your appetite, decrease your caloric intake and enhance weight management. According to research, those who consumed cayenne with every meal noticed a reduction in their cravings and an increase in the feeling of fullness.

Increases Your Metabolism

A research study found that women who ate cayenne and other types of peppers experienced an increase in their metabolic rate for up to 30 minutes after consumption. Since our metabolic rate is the speed at which the body converts food into energy, a higher metabolic rates helps increase weight management.

Burns More Calories

Not only does cayenne help increase your metabolic rate, but it also helps burn more calories since it’s spicy. Consuming spicy food causes an increase in your body temperature. So, when your body temperature increases, it causes your body to go into cooldown mode, resulting in an increase in calorie burning.

How Does L Carnitine Help Lose Weight?

L-carnitine is an amino-acid derivative that is taken in the form of a supplement. It helps produce more energy through the transportation of fatty acids to the mitochondria of your cells. Since this supplement helps move fatty acids to your cells to be burned for energy, it increases your body’s ability to burn fat and lose weight. However, L-carnitine isn’t beneficial for weight management alone; it is to be taken as a supplement along with healthy eating and exercise.

The Bottom Line

All the above mentioned natural ingredients can be quite effective for weight management. However, incorporating them into a healthy diet, followed by a good exercise routine, can help speed up the weight management process.