John is a man who exercises faithfully five times a week. He is obedient to his doctor’s instructions to stay active and takes all his medicine as prescribed. As a pastor, he delves into God’s word, cares for his congregation, and shares the gospel. Although his glucose numbers are within range to help control his diabetes, he is not losing weight.
More importantly, I’m concerned his eating patterns and the quality of food he consumes are setting him up for another cardiac event.
When talking to John about his eating patterns, I ask how I can help. He says, “You can’t, I’m busy and on the go, so I eat out a lot. I know what I need to do, I just don’t do it.” His statement is one I hear quite often as a registered nurse and wellness coach trying to help people improve their health.
The saddest thing to me is a mindset that thinks eating what God supplies in the garden is too difficult or not good enough. If I could only convince him to see what God provides is superior to driving through a fast-food joint.
Plus, planning and organizing the week’s meals is beneficial to his health goals. Especially since John’s knowledge of whole food benefits is well established. His previous attendance at wellness classes taught him how to nourish his cells to gain energy and stamina to carry through with his God-ordained tasks.
He is also aware of the multiple studies revealing dangerous inflammatory markers in fried and processed foods; while items God designed are anti-inflammatory and beneficial.
The mindset of this child of God being blind to how the Maker’s gift of nutrient rich food can improve his quality of life is tragic. The man has had three heart attacks! Only the Lord above is keeping His hand of protection upon him and postponing the inevitable. But at what cost to his ability to carry through with God’s mission.
When considering the time to recuperate from the events, chronic fatigue, and brain fog that results from poor quality food choices, the cost is high. It is too high when God’s child, knows what he needs to do and just doesn’t do it.” It’s almost like refusing to bring his best to the house of God in order to serve God.
God tells Moses in the wilderness to bring the best firstfruits of your land to the house of the Lord your God. (Exodus 34:26, HCSB) The finest linens and gold are used to erect the first tabernacle and clothe the representatives of God. It is a picture of God setting apart the very best for worship and service to Himself.
Therefore, God expects my best, your best, and John’s best when we serve him. We don’t have firstfruits to offer from a harvest, and the house, according to the new covenant is our bodies.
Therefore, when we know we are consuming harmful substances that destroy our bodies instead of building them up, we are sinning. Even worse, is when we instill these habits in the children under our care! The apostle Paul reminds us our old self was crucified with Christ so sin’s dominion over the body may be abolished. We are to consider ourselves dead to sin but alive to God in Christ Jesus. So that, we do not let sin reign in our mortal bodies and obey its desires. (Romans 6: 6, 11, 12, HCSB)
The sin committed in the partaking of the Lord’s supper in Corinth is another example. At the meal each one eats his own supper ahead of others. So, one person is hungry while another gets drunk! The unworthy manner in taking the remembrance was gluttony. Paul says later, he who eats and drinks without recognizing the body (or Lord’s body), eats and drinks judgement on himself. This was in fact why many among them were ill and some even died. (1 Corinthians 11:21, 29, 30)
Paul ends one of his letters with a powerful reminder of soundness:
“Now may the God of peace Himself sanctify you completely. And may your spirit, soul, and body be kept sound and blameless for the coming of our Lord Jesus Christ. (1 Thessalonians 5:23 HCSB).
I want that for John, myself, and you.
It is the love, power, and presence of God renewing our minds that opens the eyes of the blind. The hazy blanket of mindless wandering in the soul and eating for sheer pleasure evaporates. In its place is a clear appreciation for God’s provision. He made special preparations to nourish, sustain, and even heal us before he formed Adam and Eve from the dust of the ground. Scientists have just begun to learn the powerful antioxidants in fruits, vegetables, herbs, and grains in the last fifty years.
My prayer for John and the rest of us in the body of Christ is to embrace the healing goodness God offers through His creation. For now, in the age of electron microscopes and studies of plant components combatting cancer cells, His power is clearly seen through what He has made. (Romans 1:20)
May the desire for harmful processed food be eliminated and a craving for whole food be instilled as a way of life for all believers. I pray time taken to prepare vegetables, fruits, grains, and lean meats in advance for easy retrieval becomes a priority. Serving God joyfully and effectively is easier when our bodies feel well. We will then know what we need to do and be happy to do it!
E= Engage Others for Support
Time is moving on! It’s already week four of the Strength Approach to Christian Wellness. I pray these last three weeks of strategies will help you establish lasting change. Today’s strategy is E=Engage Others for Support.
Now, the last thing you and I want to do is engage lightly. It is not a flippant effort to get someone else involved in what we are doing. Rather, it involves establishing a meaningful contact or connection. Because, my friend, we cannot do the most challenging things alone.
Take the engagement of Mary to Joseph, for example. The betrothal agreement at that time was in essence a marriage; however, it occurs prior to living together and consummating the marriage. Timothy S. Lane and Paul David Tripp in their book, How People Change point out the many instances in the bible where we, as Christ followers, are married to Christ.
Lane and Tripp ask, “What does it mean to be married to Christ?” Jesus loves us so much he died for us, so his affection in bringing us into relationship with Him is evident. When we are “married” to Christ, we honor him with our attention, our bodies, our consumption of goods, and even our attitudes.
But do we truly honor this engagement? How do we place things, people, food, jobs, success, or money ahead of Him? Lane and Tripp say in their book we are enticed by comfort and after a hard day we think we deserve it. This quote in their book really resonated with me:
“Comfort and leisure are good things, but when my personal comfort becomes more to me than Christ, it impacts my behavior sinfully.”
Tripp & Lane
It sure does! That’s why I need to engage others for support. Honest, bible-believing friends and family are needed who not only encourage me, but hold me accountable for my actions.
Because, my friend, we cannot do the most challenging things alone. Loved ones may not understand at first the desire for new habits. However, earnestly enlisting their attention and support helps the process.
Think about how many times you’ve started a lifestyle habit and someone close to you unwittingly tempts you to take three steps back.
Maybe well-meaning family and friends like us just the way we are. Or they may begin to feel a little insecure if we change too much. They like comfort and leisure as much as we do! Regardless of their reasons, our loved ones need to understand why our efforts and intentions for a better life are so important.
Sincere conversations with those we love engages them in the change process. When we share the heavy burden of discontentment with the way we are now, they truly understand why we need their support. Especially if the lifestyle change is avoiding certain establishments, vulgar language, violent movies, or bringing tempting items into the house.
Engaging Others for Support, Step by Step
Once the burden in shared, boundaries can be set in place to avoid temping, cajoling, or creation of circumstances to sabotage our efforts. Whether, the focus of our goal is to improve health, relationship, or reduce anxiety, asking for support is acceptable. Here is what this looks like in action:
Share your deepest desire to change with your trusted friend or loved one.
Tell them what areas you need help in the most.
Ask them to pray with you and for you every day of your challenge.
Let them know ahead of time what activities you will not be participating in as you establish new habits.
Together, discover new areas of entertainment or activities that are equally enjoyable and place Christ first in our hearts.
Consider the following scriptures:
“Because there is one bread, we who are many are one body, for we all partake of the one bread. 1
Corinthians 10:17
“Let no one seek his own good, but the good of his neighbor.”
1 Corinthians 10:24
“For just as the body is one and has many members, and all the members of the body, though many, are one body, so it is with Christ. For in one Spirit, we were all baptized into one body—Jews or Greeks, slaves or free—and all were made to drink of one Spirit. If one member suffers, all suffer together; if one member is honored, all rejoice together.”
1 Corinthians 12:12,13,26
Change is a battle of our flesh against the temptations of the world and God’s will for us. He wants us to have Shalom–wholeness, harmony, delight, and flourishing (1). But our flesh longs for things not created or designed by God to allow Shalom to take place.
So, as you and I engage in this battle to improve our lives with sustainable lifestyle changes, we can call on friends, loved ones, and the body of Christ to encourage us along the way.
I am here with you and rooting for you!
References:
Lane, Timothy S. Tripp, Paul David 2019. How People Change, New Growth Press, Greensboro 27404
McLelland, Kristi, 2019, Jesus and Women In the First Century and Now, Lifeway Publishing, One Lifeway Plaza, Nashville, TN 37234
10 Easy Ways to Strengthen Your Immune System
How Changing a Few Daily Habits Builds Immunity
My friend, if you want some simple ways to increase your ability to fight off infection look no further. Today, I am sharing 10 Easy Ways to strengthen your immune system naturally. Claude Bernard, the father of physiology said,
Diseases hover all around us, their seed scattered in the wind but they do not settle in the terrain unless the terrain is ready to receive them.
Diseases are here to stay, and viruses mutate, as evidenced by over 100 variants of the flu. Your and my best defenses are given by God above, and mindfully incorporating them into our daily routines will strengthen our immune systems naturally. Here are my top 10.
1. Sunshine
“And God said, “Let there be light,” and there was light. And God saw that the light was good (Gen. 1:3-4a). God’s presence and spoken word provided the light. Later, on the fourth day, He creates the greater light to rule the day and separates the light from the darkness (Gen. 1:16-19). Ruling the day with massive energy production, the sun is busy controlling wind and weather. It also provides life and growth to plants, while synthesizing vitamin D in the human skin.
Although Ultraviolet Rays (UVR) from the sun often get a bad rap. The danger of UVR only accounts for 0.1% of the total global burden of disease, whereas not getting enough sunlight daily accounts for 3.3 billion debilitating diseases (1). For instance, melanoma is often found to be dangerous to light skinned people who need protection from EXCESS sunlight, not ALL sunlight.
“Over 1,000 different genes governing every tissue in the body are now thought to be regulated by vitamin D3 including calcium metabolism, neuromuscular, and immune system functioning”
Meade, 2008
The amount of sunlight you need depends on your skin type. Light skinned people can receive approximately 50,000 IU’s with just a half and hour in the sun. Tanned and darker skinned people may receive anywhere form 8,000 -30,000 IU’s.
God has provided us beautiful provision for our immune systems with this great light. So, I pray you make time today for a little sunshine. It may be obtained on your lunch break or sitting on the front porch for 3o minutes. Letting children play and setting the timer on a phone for 30 minutes before showering them, or yourself, with sunscreen is helpful too. It will do you and the little ones a world of good.
2. Eating Fruits and Vegetables
“The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good (Gen 1:12). Our Father, God, is such a fine designer, before he creates humankind he prepares for their provision. Scientists are discovering the power of fruits, vegetables, herbs and spices in the form of antioxidants. Polyphenols, flavonoids, carotenoids, are just a few examples of properties in plants that combat oxidative stress on human cells. Therefore, creating anti-oxidants to help us fight damage to cells.
Over the past fifty to sixty years scientists have discovered thousands of beneficial antioxidants in plants to ward off disease, repair cells, and help the body function more effectively. Moreover, they contain sufficient amounts of fiber to nourish the gut and help move waste products of metabolism out of the body. God’s plan in the garden is still good today.
3. Adding Fresh Herbs to Meals Daily
Not only do fresh herbs and spices add delicious flavor to our daily intake, they also provide a profound ability to strengthen the immune system. Rosemary, sage, oregano, parsley, and mint are just a few herbs supplying anticancer, antiviral, and anti-inflammatory power to the cells (1).
Many herbs are easy to grow perennials that can be added to backyard gardens or patio containers for year round enjoyment. Herbs are also helpful in teaching children to appreciate tastes other than sweet! Tangy, savory, and bitter flavors are good to incorporate early in life to train the taste buds for healing benefits of herbs.
4. Restore the Gut Biome
Although, restoring the gut biome may sound like a foreign task, it is essential to the bodies ability to fight disease. The intestines or our “gut”, is responsible for nutrient absorption and establishing a barrier to harmful macromolecules. It is also home to billions of good and bad bacteria. Long-term use of antibiotics kill good bacteria in the gut and allow the harmful bacteria and fungus to grow. Sugar also altars gut biome in a negative way by enhancing the growth of pathogenic bacteria in the gut (I’ll discuss it’s effect on immunity more in # 6).
Restoring gut biome starts with reducing sugar and artificial sweetener consumption. Artificial sweeteners, like sucralose (Splenda) destroy the good bacteria in the gut and damages the replication of others. On the other hand, excess sugar feeds harmful bacteria. Adding fermented foods like sauerkraut, kombucha, kimchi, kefir, and unsweetened yogurt feed the good gut bacteria and allow more to grow.
5. Exercise
Regular exercise, such as consistent walking, biking, hiking or swimming for 30 minutes every day has a positive impact on the immune system. It increases blood flow, conditions skeletal muscles and the heart, improves endorphins that regulate hormone function, and enhances cell function. Neutrophils, helper T cells and B cells are maintained through physical activity (2).
6. Reducing Stress Strengthens the Immune System
Solomon says, “Anxiety in a man’s heart weighs him down, but a good word makes him glad.” (Proverbs 12:25). The repeated stress response we are given by God to flee danger or fight in our defense is constantly triggered through daily stressors. Moreover, the hormones that regulate this response are overstimulated in areas of our lives that are not life threatening. Excess worry over finances, health, relationships, our self-worth, abilities or lack thereof, create tension and steal our joy.
Truly trusting in God and the promises in His word will help us navigate undo or imagined crisis that we struggle to overcome. Although short-term stress is good for stimulating our immune system, long-term stress contributes to excess inflammation and reduces cytokine response and T-cell function over time (5).
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you,casting all your anxieties on him, because he cares for you.
A beautiful thing God designed to restore our bodies while we sleep is something scientists call autophagy. A process that involves the metabolic function of our cells to clean up the debris and dead cells, while restoring and repairing cell walls. Our bodies are doing more work during the night than when we are awake. That is why it is so important to get a good night of uninterrupted sleep.
A few ways to do this are praying before bed and meditating on God’s Word, turning off the television, disabling Wi-fi beside our bed on our phones, and cutting out caffeine six hours before going to bed.
8. Reduce Sugar & Highly Processed Food Intake
Proverbs says it’s not good to eat too much honey and a man (or woman for that matter) who lacks self-control is like a city is like a city broken into and left without walls! Eating too many sweets is becoming a huge health hazard all around. If manufacturers put it in our cereal, breakfast bars, snacks, ketch-up, salad dressings, sauces, stews and even chips—how are we supposed to limit harmful intakes of less than 10% for ourselves and our children?
We can’t, unless we stop eating highly processed food. The preservatives are designed to keep food on the shelves, but NOT help you fight infection. The body has to work overtime to process all of the chemicals added to our food!
According to medical sources, a high sugar diet is also linked to reduced white blood cell function which affects our ability to fight viruses, bacteria and pneumonia. Some sources report this high sugar intake reduces the WBC by 40% (4). Limiting the craving for sugary beverages can be done by consuming fresh fruit high in vitamin C that helps build the immune system and fight infection.
We can even substitute Kool-Aid with 100% fruit juice. However, without its valuable fiber fruit is just as high in fructose as a soda. So, the amount of sugar can be reduced, and the volume doubled by mixing it with equal parts of water. Kids and adults will adjust their taste buds as they are offered this substitute repeatedly.
So, load up the fridge with fresh strawberries, cantaloupe, kiwi, and oranges today for slow edible grazing throughout the day to strengthen your immune system!
9. Eliminate Smoking & Smokeless Tobacco Products
I know this is a no-brainer, but seriously people are still sucked into this really damaging habit. Especially since smoking and other tobacco products help people cope with stress. Although its addictive pattern is a stronghold for many, God gives us the power through the Holy Spirit to send this addiction away.
Physically, smoking destroys the cilia in the airway that helps cough up dust trapped in the mucous. Sublingually, the chemicals and toxins placed on the plants as they grow are absorbed into the body. Not only do damaging carcinogens enter the lungs and mucous membranes and damage cells, but viruses and bacteria entering the lungs are given opportunity to grow and spread. Stopping today can kickstart God’s beautifully designed plan to strengthen your immune system.
10. Reduce Alcohol Intake
Excessive alcohol on the other hand, depletes the body of necessary B vitamins like thiamine and folate. Over time, this depletion affects the ability of the immune system to fight infection. The standard recommendation of intake is one drink for women (12 oz beer or 6oz of wine) and two for men to prevent adverse effects of Chronic Disease.
I hope these 10 easy steps to naturally strengthen your immune system has been helpful for you today! For more ideas to boost fruits, vegetables, and fresh herbs into your daily routine visit The Garden
Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160
Yashin, A., Yashin, Y., Xia, X., & Nemzer, B. (2017). Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants (Basel, Switzerland), 6(3), 70. https://doi.org/10.3390/antiox6030070
Weyh, C., Krüger, K., & Strasser, B. (2020). Physical Activity and Diet Shape the Immune System during Aging. Nutrients, 12(3), 622. https://doi.org/10.3390/nu12030622
Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553
