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Get Stronger While Chasing Away Depression

Get Stronger While Chasing Away Depression

With an epidemic rise in suicide and depression, people are looking for answers and chasing away depression. Unfortunately, there are so many reasons it occurs that finding the one cure will probably never happen. Even medications for depression work differently in each person, causing even worse depression in some. One of the is to use strength building exercises. You’ll not only get help lifting your spirits, you’ll get stronger in the process.

There’s scientific evidence to back this hypothesis.

One meta-analysis, which is an analysis of several studies at once, showed that people involved in strength training showed a significant improvement and reduction of the symptoms of depression. The study showed it occurred over a broad spectrum of people of differing health status, amount of strength training and whether they improved their strength or not. It showed less improvement for those without symptoms of depression and more for those who had mild or moderate symptoms.

You’ll get other mental health benefits from strength training.

There are reasons that the World Health Organization suggests at least two days of strength training a week. The first is that the body needs it to be at its fittest and reduce the potential for bone loss. But it also benefits the mind and emotions, not just from the rush of “happy hormones,” although that’s part of it. It’s been shown to reduce anxiety, improve sleep, lower the symptoms of depression, improve self-esteem and even improve cognitive thinking in older adults.

What does exercise do for you?

Some studies also show that aerobic exercise also can help alleviate depression, just as strength training is. Part of that is the dopamine, endorphins and norepinephrine the body creates during exercise that boost your mood. It may come from the fact that you’re doing something good for yourself and improving your life or from the creation of new neurons that release a chemical to create a more calm state of mind. The brain also releases substances that block feelings of depression and pain when you exercise. However, several studies of older adults found that HIIT lowered symptoms of depression far better than low intensity workouts or even normal care received for depression.

  • Exercise also boosts brain-derived neurotrophic factor, which is a protein that’s often lower in people with depression.
  • One large study of 34,000 adults showed that over the 11 years studied, people who had at least one or two hours of exercise a week were less likely to be depressed. Those who got no exercise boosted their potential by 44 percent to develop it.
  • Since exercise enhances sleep, that improved sleep may also be a reason for lifting depression.
  • Getting stronger can boost your feeling of being in control and pride, just as sticking with any exercise program can. One study showed that with just ten weeks of resistance training, 80 percent of the depressed older adults studied showed significant improvement.

When Is The Best Time To Exercise

When Is The Best Time To Exercise

There’s an ongoing debate surrounding the question of the best time to exercise. Well, I know that the best time to exercise is anytime. Of course, I am joking. There’s a lot of science backing early morning exercise, but there’s also other studies that say no matter what time of day you do it, if you’re consistent, your body become more efficient and perform better at that time. There are a few misconceptions about the best time to work out and some definite facts that will make your workout better.

Always drink water and avoid exercising on a full stomach.

Studies focusing on whether exercise could counteract the effects of a poor diet actually found something quite different. One group in the study had sports drinks during exercise and ate before their workout. The second group waited until after working out and drank only water. The third group didn’t exercise at all. All three consumed the same number of calories, but the group that worked out before eating and only drank water, fared better. The group that didn’t exercise gained six pounds in just six weeks. Those that ate first gained three pounds. Both the non exercise group and the eat and exercise group developed insulin resistance. The take away here is not only should you exercise on an empty stomach—at least two to three hours after eating—but avoid sugary sports drinks, too.

Is exercising at night a big no-no?

That is normally the conventional wisdom, but one study showed something quite different. While the studies normally focus on the amount of time it takes to fall asleep, this study focused on the quality of sleep. It showed that people who lifted weights at night had a longer duration and high quality of sleep than those who worked out in the morning. Other studies show that your peak muscular functioning may be later in the evening, rather than early in the morning.

It’s all about you and your body.

The core temperature of the body plays a role in how well you’ll recover from the workout. The colder the core, the stiffer the muscles. If your core temperature is higher, you’re more flexible and less susceptible to injury. As the day wears on, the core temperature normally rises, with the afternoon being its peak, with the corresponding blood pressure and heart rate its lowest. The body also produces testosterone, which is important for a good workout whether you’re a man or a woman. That would indicate that late afternoon workouts are best. But then didn’t other studies show that mornings were and evenings were also good.

  • The best time to workout is based on each individual. Almost all studies show that when you pick a specific time to workout and stick with it, your body adjusts to make it the best workout time.
  • Even if you have to vary from your normal workout time, don’t worry. You’ll still get benefits from working out. Any time you can get moving more and exercise, is a good time to do it.
  • Some people use intermittent fasting with exercise to get lean muscle gain. Hugh Jackman did it to get ready for Wolverine. It boosts the HGH and insulin sensitivity. The fast is simply eating all meals in an 8 hour window and fasting the other 16 hours. That makes a morning workout followed by a meal perfect.
  • Even if you workout regularly at the gym, try to fit in other types of exercise and make them part of your schedule. Walking during your lunch hour, playing with the kids or taking the stairs all get your heart pumping and burn off calories.

Small Changes That Will Keep You Fitter

Small Changes That Will Keep You Fitter

I had a client come to my McKinney TX facility that say he’s finally ready to start his exercise program. He look relatively fit, but he told me how just walking a few blocks the year previous made him so winded that he had to sit down. When I acted surprised, he told me how he worked his way slowly from couch potato to healthier and was ready for the ultimate workout by making minor changes in his life until they became a habit. You can make small changes that will keep you fitter and get you going in the right direction.

Start anywhere, but start.

The key is finding one thing you can change and do it repeatedly until it becomes a habit. He chose to walk more. Every time he was faced with a situation, he chose to pick an option that involved more walking. At first, it was just parking further from the store in the first parking spot he found. Then it expanded to taking the stairs instead of the elevator. My client eventually bought a pedometer and wore it throughout the day, looking for ways to boost his number. It took about ten months, but he finally managed 10,000 steps a day regularly.

Start packing your refrigerator with healthier foods.

Whether you’re a late night snacker or want to eat healthier meals, it all starts with what you buy at the grocery. Create a grocery list, so you don’t impulse shop and bring home tons of sugary treats or other types of snacks. Buy fresh fruits and vegetables and as soon as possible, peel them, cut them, pack them or whatever you need to do to have them ready to eat in a second. One off my clients wanted to take advantage of those delicious, in-season, Texas grapefruits. She bought them but found they weren’t eaten, until she segmented them and had them ready in the fridge. The first time she segmented 6 and they were gone the next day. Now she does a dozen every two or three days, plus has fresh celery, carrots, peppers and other veggies and a healthy dip on hand.

Plan to procrastinate.

I’ve learned a lot from clients. One of them told me he quit smoking by simply using his talent for procrastination. He didn’t decide to quit, but instead, decided to use his super power of procrastination and put it off to do something else. He found it worked even better when he chose to do a simple exercise every time, instead of smoking. It could be anything from walking to an actual exercise like a jumping jack. He went from two packs a day to about three a day and finally smoke free. It took over a year, but it worked for him.

  • Switch out those sugary drinks for water. Focus on the taste of the water. Yes, some taste better than others. Make yourself a connoisseur. You’ll save calories and improve your health.
  • Learn breathing exercises to use when under stress. Deep breathing can lower blood pressure, improve posture, improve circulation and definitely reduce your stress level.
  • Create a sleep schedule and routine, then stick with it. Getting adequate sleep doesn’t come easily for some people. When you start a bedtime ritual and schedule, it can become far easier.
  • Take up a hobby. Make it something you like, but also something more active. Several clients garden, others ride bikes and yes, many do play basketball with their friends once a week. Staying fit should be fun and you’ll stick with it.

Boost Your Health By Improving Your Sleep

Boost Your Health By Improving Your Sleep

Just because you go to bed at the right time and get the appropriate amount of sleep, it doesn’t mean you’re getting quality sleep. You can boost your health by improving your sleep. Of course, you also need to get adequate sleep, too. You can get too much sleep, also! How much is the right amount. Everyone’s needs vary, but one study using women aged from 50 to 79 had a longer life if they slept six and a half hours, compared to a group that slept less than five hours. Better sleep also reduced the risk of heart disease by lowering blood pressure and reducing inflammation.

You’ll improve your workout and performance by getting adequate sleep.

It may seem like old hat, but there’s a reason coaches insist players get a good night’s sleep before a game. They perform better. It works the same for people in the creative world, too. When you get adequate sleep, your creativity gets a boost. The brain organizes during sleep and restructures the events of the day. Not only does it effect creativity, it also helps boost grades and improves attention.

You’ll lower your stress level that can cause visceral fat—abdominal fat.

That belly fat that comes from stress isn’t the result of lack of sleep. People who get adequate sleep also lose more fat when they diet than those who don’t sleep enough. One study showed that dieters that had adequate sleep dropped 56 percent more fat than those who weren’t well rested. While they may have shed just as many pounds, they lost more muscle mass. Lack of sleep can also boost your appetite. That’s because the same hormones that send signals to your body that boost your appetite are also the same ones that tell you when you’re sleepy.

The quality of your sleep is also important.

You need a certain amount of three types of sleep, REM sleep, light sleep and deep sleep. Deep sleep is the time the brain literally detoxes, which can help prevent serious conditions like dementia and Alzheimer’s. It’s when repair and recovery occur. You need to lower your core temperature to achieve that. One way to lower your core temperature is to take a hot shower before bed, followed by a minute or two of a cold shower. If you have a pool or live near a cold water source, diving in before bedtime could be just what you need to lower your core temperature.

  • Avoid overeating later at night to improve your sleep. Alcoholic drinks should also be avoided at bedtime.
  • Keep your bedroom cooler and avoid sleeping with too many blankets. If you’ve ever awaken sweating from too many covers, even though it didn’t feel that warm initially, you’ll understand how it disturbs sleep.
  • While exercising is always good, don’t do it right before bedtime. It stimulates circulation and can keep you laying awake for hours.
  • Keep a schedule. Start a bedtime ritual an hour before bedtime. Turn the lights lower, brush your teeth or whatever it takes to signal to your body you’re getting ready to sleep. Get up at the same time each morning, even on the weekend.

New Exercise Trends Aren't Always That New

New Exercise Trends Aren’t Always That New

If you’re into fitness, you’re probably always interested in new exercise trends and the latest gadgets to make your workout better or at least more interesting. You’ll find many of the new trends aren’t really new, but recycled trends of the past. That’s because they aren’t a fad, but really work to help you get into shape faster than you thought possible. You’ll probably recognize many of these trends and may even be doing some of them. If they’re new to you, it’s time to get on the bandwagon and give a few of them a try.

HIIT is one of the more popular fitness trends.

It’s been around for a while, but has surged in popularity because HIIT—high intensity interval training—really works. Not only does it burn off pounds quickly, you don’t have to workout as long to get the same benefits of traditional workouts. That’s one of the reasons we use it here. HIIT combines a burst of maximum-effort for about 20 to 90 seconds, followed by a low-intensity recovery period, then you go back to maximum effort. As you improve, the length of recovery shortens or the high-intensity period grows longer.

Group training is becoming even more popular.

Not only does group training provide a lower cost method of getting the services of a personal trainer, it’s actually more fun. People in the group often provide a great deal of support for one another and you’ll often hear grunts and groans mixed with words of encouragement. While there are many types of training where you work in a group, not all group training is alike. When you work with a personal trainer, each person has his or her own goals, so nobody feels left behind or bored. Group training often provides far more motivation to continue than you’d get working out on your own.

Strength training has come into its own.

Sure, you still have cardio lovers that spend the entire morning on a stationary bike or run miles through the neighborhood, but strength training has become far more popular because of all the benefits it provides. When you do specific types of strength training, you can get a cardio workout and some flexibility training in the process. It boosts the metabolism by building muscle mass, which also slows the age related atrophy of that mass that can affect the heart and bones. Strength training is more popular with women, now that everyone realizes it won’t bulk them up, but will help them lose weight.

  • You can’t bring up new trends without mentioning the wearable technology that tracks heartbeat, steps and other fitness related information. Even fitness clothing has gone high tech with new fabrics and designs.
  • Bodyweight training has come back into the world of fitness with full force. It doesn’t require any equipment and can be done anywhere, even on the beach at sunrise.
  • Personal trainers that provide both exercise and dietary information are now more popular than ever. People are often lost when it comes to fitness and healthy eating and trainers are a good source of information.
  • Senior fitness programs now are gaining in popularity. Part of the reason is the increasing number of seniors, but the bulk of the reason is the information on how staying fit can prolong life and improve quality.

Get Lower Back Pain Relief Naturally

Get Lower Back Pain Relief Naturally

When you consider the statistics on people who lose days of work due to back pain and even those that are considered permanently out of work due to the pain, you realize that it’s a huge problem in our country today. Two percent of the total population of working-age people have some sort of back problem that doesn’t allow them to work. That accounts for about one out of every thirty people in the US. That’s not even considering people who go to work, while suffering from back pain. Since the dangers of long term use of NSAIDs— nonsteroidal anti-inflammatory drugs—like aspirin and ibuprofen, has become well known, more and more people are looking for ways to get lower back pain relief naturally.

Improving your posture and building strong core muscles should be at the top of your list.

Exercise doesn’t sound even the slightest bit inviting if you’re suffering from lower back pain, but it’s often the first place you should turn. There are exercises that not only help stretch and relax tight muscles that can be causing the back pain, but also those that build the core muscles to help reduce the potential of future pain. They build the stomach muscles and back muscles that support the spine, while also improving your posture. Bad posture is another trigger for back pain.

Skip the aspirin and get to a cryotherapy tank or floating tank.

Athletes used to ice down after a workout, they no longer need to do that. Instead, they spend about two to three minutes in -240 degree temperature and walk out with great pain relief. Cryotherapy is the new technique used to help speed the healing of muscles and get the body back into shape. It has many other benefits, besides pain relief. A float tank is also another form of therapy that creates an almost weightless atmosphere. Your body isn’t encumbered by gravity and you completely relax, helping to improve tight muscles and reduce pain. It’s also known as a isolation tank, because it’s dark, quiet and reduces your awareness of touch. These two technologies aren’t for everyone, but they can bring pain relief.

Go natural with herbal tea or other anti-inflammatories.

Nature provides its own type of pain relief. In fact, the first aspirin was actually white willow bark. Since then science has created it synthetically, but that doesn’t mean the change came without problems. The synthetic salicylic acid in aspirin can cause stomach damage, while the salicin in willow bark converts to salicylic acid in the stomach and doesn’t cause problems. Other anti-inflammatories include turmeric and ginger tea. Just sprinkle some turmeric on your food each night to get more than just pain relief.

  • Consider massage therapy. Massages are for more than just relaxation. Massages can do wonders for a painful back by relaxing the tense muscles.
  • Acupuncture is another pain relieving technique that has been used for centuries for many different health problems, including backache.
  • Weight loss doesn’t relieve the pain instantly, but it can be used in conjunction with exercise and pain relief to create a permanent solution for back pain.
  • Take a warm Epsom salt bath or just soak your feet. The magnesium in Epsom salts transfers to your body transdermally to help relax muscles and ease the pain.

Dirty Dozen Or Clean 15?

Dirty Dozen Or Clean 15?

There’s a lot of talk about eating organic to avoid the pesticides found in food. That can be quite expensive. Your job is made a lot simpler if you follow the USDA findings and particularly easy if you simply go to the Environmental Working Group—EWG for this year’s list of the Dirty Dozen and the Clean 15. The EWG uses the information from the USDA testing to identify fruits and vegetables that have the most pesticide residue and the least.

Just washing the fruit or vegetable may not be enough.

The samples are taken from the grocery and include produce grown in traditional manners. In some cases, even after a thorough wash and sometimes peel, the fruit or vegetable still has high levels of the 230 pesticides and residue tested for by the USDA. These veggies and fruits make the Dirty Dozen list. Some fruits and vegetables show almost no pesticides, so they make it to the Clean 15 list.

Should you be concerned?

You’re not as small as a bug, so even though pesticides are used to kill insects, will they affect your health? Probably not if you only ate a tiny bit throughout your lifetime, but that’s often not the case. If you’re eating healthy and enjoy fresh fruits and vegetables, you’re bound to have more than a bit in your system. Numerous studies show that pesticides can contribute to a predisposition for conditions like cancer, nervous system disorders, hormone disruption and brain disorders. Women eating two or more servings of fruits and veggies high in pesticides reduce the changes of a successful pregnancy by as much as 26 percent.

One of the benefits of the Dirty Dozen and Clean 15 list is to save you money.

Besides showing how ridden with pesticides some fruits and vegetables are, identifying the foods on both lists can be a real money saver. It means you don’t have to buy everything organic, especially foods on the Clean 15 list that have minimal if any pesticides. These foods often have a thick skin, like avocados or are their own natural protectors and didn’t need pesticides, such as onions. Fruits and veggies on the clean 15 list include onions, avocado, sweet corn, cabbage, pineapple, papaya, asparagus, eggplant, mangoes, honeydew and cantaloupe melons, kiwis, frozen sweet peas, broccoli and cauliflower. Save money by buying the traditionally grown variety rather than organic.

Stick with organic for the following fruits and vegetables to avoid pesticides and pesticides residue strawberries, spinach, apples, nectarines, peaches, grapes, pears, celery, potatoes, tomatoes and sweet bell peppers.

  • Spinach, the second on the list of the Dirty Dozen, slightly behind strawberries, had 1.8 times the amount of residue from pesticide than any other fruit or vegetable, when judged by weight.
  • Tests for pesticides were done AFTER the USDA thoroughly washed the fruits and vegetables.
  • While domestic blueberries were high on the list in 2010, they’ve dropped in the amount of pesticides in this year’s list. For a complete list of foods and their contamination, go to the EWG website.
  • Lastly, a6 fats to Omega3, contains more CLA—a potent cancer fighter and is higher in nutrients like calcium, magnesium, beta-carotene and Vitamins A, D, C and E.

Make Perfect Green Smoothies

Make Perfect Green Smoothies

Anyone trying to eat healthier knows that it can be hard to create healthy meals that provide all the nutrients, as well as time consuming. Have you ever tried to make a green smoothie and found it simply wasn’t what you wanted? They’re quick and easy, plus can use up loads of left overs and will taste better if you follow this easy formula. To create a perfect green smoothie that tastes good, plus is good for you, you need to use 2 cups green leafy veggies, 2 cups liquid base, such as coconut water, water or almond milk and 3 cups of fresh fruit for that sweet taste that adds appeal.

Start with the liquid and leafy greens.

If you have ever created a smoothie by first throwing in the liquid and fruit, then adding the leafy veggies, you know that it’s hard to ensure all the vegetables are thoroughly blended and often come up with a big chunk of kale or spinach to chew. You can avoid it by blending the leafy greens with the liquid first. Only after it’s completely blended, do you add the fruit.

If you want it thick, you don’t have to add ice.

Whether you opt for fresh fruits or frozen ones, can make a big difference in the texture of the smoothie and also how simple it is to make. I buy frozen fruits to add to my smoothie when I want something quick. While it’s not as good as those fresh off the tree fruits, most people don’t have that type of fruit available and frozen is often fresher. Peel and chop your banana in one inch rounds and freeze it. Use frozen berries. Wash grapes and freeze them to add.

Add extras to beef up your smoothie.

  • Whether you’re adding nut butter—yum, fresh almond and cashew butter is tasty—chia seeds, protein powder, hemp seeds, flax seeds, nuts, spices or coconut oil, you’ll be giving your smoothie a boost of nutrition and also some added flavor. If you’re adding flax seeds, grind them first in a spice/coffee grinder. Flax seeds offer no benefit unless preground, since the body can’t break it down and it passes through the system without providing health benefits. Flaxseeds also go rancid quickly once you grind it, so grind only what you’ll use.
  • You can make a smoothie ahead and store it in the refrigerator for up to two days. Use an airtight lid for storage. Make it the night ahead and shake it up right before you use it. Green smoothies can be a great way to add nutrition to your diet and boost your energy level. Want better looking skin, add green smoothies to your diet. It also helps strengthen your immune system.
  • You’ll stay regular when you add green smoothies to your diet and help eliminate the bloat. They contain a lot of fiber, which helps your elimination system.

Make Fitness Fun

Make Fitness Fun

Your jaw is set, teeth are clenched, you’re going to get this run (you can substitute any exercise you hate for this one) out of the way. You’re going to do it! You’ve got your shoes on and are ready to head out the door. The telephone rings. Thank heavens, it’s Aunt Bessie. She talks forever. All your plans for that workout today are out the window as you sit nodding on the phone, listening to the latest scoop. If you find this scenario typical of your plans to exercise, you’re doing it wrong. You need to make fitness fun or even the best laid plans will fly out the window and you’ll be right back where you started.

Group exercising is often more fun that working out alone.

You knew I was going to mention this at some point, didn’t you? As a personal trainer, I love helping people and getting them excited about exercising again. Not only do I provide a varied routine that will keep their heads in the game, I also track their progress and record their goals, so they have something to shoot for and a way to know if they’ve reached that goal. Seriously, just making a goal and tracking your progress is a huge way to make the workout more fun. Varying it, of course, takes the monotony out of it.

There’s no doubt about it, if you workout with a group, you’re more likely to go. First, the group becomes your conscience and holds you accountable because

they know when you’ve skipped a session. Most importantly, it’s just more fun with a group. There’s loads of comradery and if you’re working out with a personal trainer, nobody feels left behind or bored. Consider a group boot camp or other type of sessions.

Do active things you enjoy as part of your workout program.

If you’d rather clean the toilet or scrub each tile in the kitchen by hand, rather than doing your workout, you need to change that workout—even if it’s only one or two days a week. Riding bikes, hula hooping, rock climbing or taking a hike with the kids could be an alternative and break the monotony of doing the same old thing. A night out dancing, where you dance to all the fast songs, not just the slow ones, is more than just fun, it’s great exercise too.

Consider working with a personal trainer.

  • Put on music and headphones and make your workout serve two purposes. Dance your way through household chores going at top speed. You’ll have a good workout and a super clean home.
  • Break your workout up to shorter sessions and do them throughout the day. Getting three fifteen minute workouts will do you as much good as one 45 minute one and they could be a great way to break the monotony or stress from other things in your day.
  • Find ways to squeeze extra “fit moments” into your day. Do exercises during commercials if you’re watching TV or jog in place while you’re waiting for that super slow download on the laptop. Use the stairs rather than the elevator at work for added exercise.
  • Learn something new or try a challenge. Whether you want to learn how to use battle ropes or kettlebells, it’s the fact it’s new that will hold your interest. You can also challenge a friend to a workout contest based on the amount of improvement each shows or the weight lost.

Benefits Of Bone Broth

Benefits Of Bone Broth

 

You may have already read about the many benefits of bone broth for not only weight loss, but also good health. Bone broth is made from slow cooking bones in the crock pot or on the stovetop for hours to days. The bones that are the best are often the “toss aways,” such as chicken necks, knuckle bones and joints. You can even roast a couple of chickens and use the bones left over after removing the meat. While Grandma often used these bones to make stock for soup and prevent waste, people now buy the bones specifically for bone broth. The health benefits range from healing leaky gut, a rather mysterious syndrome that’s not fully accepted as a condition in the medical community, to looking younger and evenlosing weight.

What is leaky gut and how does bone broth help?

The existence of leaky gut has two camps. One medical camp adamantly denies it exists and the other claims many of the health woes from inflammatory bowel disease, slow thyroid, food intolerance, psoriasis, acne and mood disorders. Both camps agree that changing the barrier in the gut or making the bowel more porous could create these problems. Treatment for leaky gut includes removing offending foods, replacing them with healing ones and boosting your system with supplements and probiotics. Bone broth is one of those healing foods. The bone has gelatin that helps seal up the porous intestinal lining. That helps relieve the diarrhea, food intolerance and constipation that can occur.

Bone broth is packed full of nutrients.

While it shouldn’t be the only healthy food you have in your diet, it can supplement your diet when consumed either as a quick drink or made into soup. It provides calcium, magnesium, phosphorous and amino acids. Those can help build healthy bones, teeth and even help muscle recovery and boost your energy. That makes your workout easier and more effective.

Is bone broth a cure all?

Absolutely not. No one food can provide all the nutrients you need for a healthy diet. However, it can provide an inexpensive way to supplement your diet and maybe even help you lose weight. Bone broth is low in calories, but very filling. It doesn’t cost much since you can make it from the bones left over from meat. While “fancy” bone broths are made from roasting bones, then boiling them for hours on end, you can roast chicken, use the meat for low calorie chicken salad, as a main dish or to top a salad and save the bones for nutrient rich broth for filling soup.

  • Even though nobody is certain whether bone broth really does provide the benefits touted, it can’t hurt and is easy to make. It is one way to supplement a weight loss diet and provide extra nutrients.
  • Bone broth contains collagen. A study in 2014 showed that collagen consumption improved skin elasticity and moisture. The nutrients in bone broth can help slow the growth or reduce the potential for cataracts.
  • Bone broth can help boost the immune system. Many of the nutrients found in bone broth are beneficial to boosting the immune system. You can help keep colds at bay when you drink bone broth regularly.