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How to Avoid Health Problems

There are several common recommendations that most health professionals recommend to avoid health problems. While some include other items as well the most common are as follows.

The best way to minimize health risks is to:

Eat Well

Eat healthy foods. Aim for five servings of fruits and vegetables and at least three servings of whole grains a day. If you eat meat, try lean proteins such as chicken and fish. Minimize your intakeof salt, sugar, and processed and fried foods

Exercise

Exercise. Physical activity helps manage weight, boosts the immune system, and assists in maintaining mental wellness. Most experts recommend a mix of cardiovascular exercise, weight training, and stretching for 30 minutes a day, four to five times a week. Fitting up to an hour of moderate activity into your day (such as brisk walking, active housecleaning, or playing with a child or pet) has health benefits, too. Remember, even 10 minutes of activity at a time makes an impact.

Get Enough Sleep

Create a sleep routine. Sleep is often the forgotten ingredient in preventative health. Regular, sufficient sleep allows the body and brain to restore itself and decreases inflammation, which is a key risk factor for a variety of diseases. Most experts recommend adults get seven to nine hours of sleep per night.

Other ways to minimize your health risks include:

If you smoke, quit
Avoid on-going high stress situations
Get a flu shot every year
Stay on schedule with your annual checkup and other preventative screenings

Focusing on these items can help to avoid long-term health issues such as hypertension, heart disease, some cancers, etc. Most doctors also recommend many of these same items for avoiding harsh effects from colds, flus, or even COVID-19.

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08.27.2025

Highly Processed Foods & Inflammation: What You Need to Know

By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). UPFs are foods that are:Built from refined starches/sugars, industrial oils, and additivesLow in fiber, vitamins, and mineralsDesigned to be hyper-palatable (you know, the “can’t eat just one” effect)Think: sodas, packaged pastries, sweetened yogurts, chips, energy bars, fast food, frozen pizza, flavored cereals, and many packaged snacks.Studies link high UPF intake to more inflammatory markers in the blood and higher risk of chronic disease.Why Do Processed Foods Stoke Inflammation?1. Blood Sugar RollercoasterAll that refined sugar and white flour sends your blood sugar spiking, then crashing. Over time, this rollercoaster pushes your immune system into a “low simmer” of inflammation.➡️ Want to see how I help balance blood sugar with food? Check out my recipe for Steak Bites & Mashed Sweet Potatoes.2. Gut Irritants from AdditivesSome common food additives like carboxymethylcellulose (CMC) and polysorbate-80 (often in packaged ice creams, dressings, and sauces) have been shown to thin the gut lining and irritate the microbiome. When the gut lining is irritated, the immune system turns on.3. Advanced Glycation End Products (AGEs)When foods are cooked at high, dry heat (like fried fast food), they form compounds called AGEs. Too many AGEs = more oxidative stress and inflammation in your body.4. Damaged Oils from Deep FryingIt’s not just the oil—it’s the process. Reheated oils (like in fast food fryers) break down into compounds that are toxic to our cells.➡️ Listen to my podcast episode “Fasting Hacks You Need to Know About” where I talk more about how food quality matters during fasting.Diseases Linked to InflammationArthritis: Western, processed diets are linked with more joint pain and swelling. Mediterranean-style eating (more whole foods, olive oil, fish) reduces inflammation.Type 2 Diabetes: More UPFs = higher risk of insulin resistance and diabetes.Dementia: Studies show higher UPF intake increases dementia risk, while whole-food diets lower it.Heart Disease & Autoimmune Issues: Chronic inflammation from diet plays a huge role in both.What You Can Do This WeekMy “Calm the Fire” BasicsCrowd in whole foods. Build meals around protein + colorful plants + healthy fats (like olive oil, nuts, avocado).Swap UPFs for upgrades:Soda → sparkling water + splash of juicePackaged cookies → apple slices + almond butterProcessed deli meats → roasted chicken or beansWhite crackers → whole grain optionsCheck labels. If you see CMC or polysorbate-80, put it back.Cook wetter. Stew, steam, or braise more often to lower AGEs.Fiber is your friend. Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups. By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). UPFs are foods that are:Built from refined starches/sugars, industrial oils, and additivesLow in fiber, vitamins, and mineralsDesigned to be hyper-palatable (you know, the “can’t eat just one” effect)Think: sodas, packaged pastries, sweetened yogurts, chips, energy bars, fast food, frozen pizza, flavored cereals, and many packaged snacks.Studies link high UPF intake to more inflammatory markers in the blood and higher risk of chronic disease.Why Do Processed Foods Stoke Inflammation?1. Blood Sugar RollercoasterAll that refined sugar and white flour sends your blood sugar spiking, then crashing. Over time, this rollercoaster pushes your immune system into a “low simmer” of inflammation.➡️ Want to see how I help balance blood sugar with food? Check out my recipe for Steak Bites & Mashed Sweet Potatoes.2. Gut Irritants from AdditivesSome common food additives like carboxymethylcellulose (CMC) and polysorbate-80 (often in packaged ice creams, dressings, and sauces) have been shown to thin the gut lining and irritate the microbiome. When the gut lining is irritated, the immune system turns on.3. Advanced Glycation End Products (AGEs)When foods are cooked at high, dry heat (like fried fast food), they form compounds called AGEs. Too many AGEs = more oxidative stress and inflammation in your body.4. Damaged Oils from Deep FryingIt’s not just the oil—it’s the process. Reheated oils (like in fast food fryers) break down into compounds that are toxic to our cells.➡️ Listen to my podcast episode “Fasting Hacks You Need to Know About” where I talk more about how food quality matters during fasting.Diseases Linked to InflammationArthritis: Western, processed diets are linked with more joint pain and swelling. Mediterranean-style eating (more whole foods, olive oil, fish) reduces inflammation.Type 2 Diabetes: More UPFs = higher risk of insulin resistance and diabetes.Dementia: Studies show higher UPF intake increases dementia risk, while whole-food diets lower it.Heart Disease & Autoimmune Issues: Chronic inflammation from diet plays a huge role in both.What You Can Do This WeekMy “Calm the Fire” BasicsCrowd in whole foods. Build meals around protein + colorful plants + healthy fats (like olive oil, nuts, avocado).Swap UPFs for upgrades:Soda → sparkling water + splash of juicePackaged cookies → apple slices + almond butterProcessed deli meats → roasted chicken or beansWhite crackers → whole grain optionsCheck labels. If you see CMC or polysorbate-80, put it back.Cook wetter. Stew, steam, or braise more often to lower AGEs.Fiber is your friend. Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups.

08.20.2025

Aging with Grace: How Your Everyday Choices Shape Your Future

Friend to friend, here’s the truth: aging isn’t just something that happens to us—it’s something we can influence every single day.It’s Not All About Your GenesWe’ve all heard the big conversations about genetics, hormones, gut health, and nutrition. And yes, they matter. But here’s the part that doesn’t always make headlines: the way you live your everyday life—the things you do without even thinking—can have just as much impact on how you age.I like to think of it this way: lifestyle is the conductor of your body’s orchestra. It keeps everything in rhythm—your mitochondria (your little energy factories), your hormones, your immune system—and it determines whether the music plays in harmony… or not.So, what are the biggest lifestyle factors that quietly shape our biological clock? Let’s walk through them together.1. Move Your Body: The Right Kind of StressWhen I say “exercise,” some people immediately think of sweaty gym sessions or punishing routines. That’s not what I’m talking about here. I’m talking about movement that challenges your body just enough—what scientists call a “hormetic stress.”Think of it like this: a little bit of stress in the right dose actually teaches your cells to become stronger. Exercise—both aerobic (like brisk walking, swimming, cycling) and anaerobic (like strength training)—creates a short burst of oxidative stress that wakes up your body’s own antioxidant defense system. Over time, this lowers the chronic oxidative stress that drives aging and keeps your mitochondria healthy (PubMed).And it’s not just about energy. Regular movement is linked to longer telomeres—the protective caps on your DNA that naturally shorten with age (PubMed).Friendly tip:Aim for 150 minutes a week of movement you enjoy.Add in two or three strength-training sessions to keep your muscles and bones strong (especially important for women over 40).Sprinkle in a little “get-breathless” cardio once or twice a week for a mitochondrial boost.2. Sleep: Your Nightly Reset ButtonSleep is your body’s chance to repair, restore, and reset. It’s not a luxury—it’s essential maintenance.At night, your brain literally cleans itself. The glymphatic system (think of it as your brain’s housekeeping crew) works harder while you sleep, clearing out waste products like beta-amyloid proteins that can build up over time (PubMed).Poor sleep—whether it’s from stress, shift work, or sleep apnea—has been linked to shorter telomeres and faster biological aging (PubMed).Friendly tip:Keep a consistent bedtime and wake-up time (yes, even on weekends).Get morning sunlight to anchor your circadian rhythm.Keep your bedroom cool, dark, and quiet.Avoid intense workouts, Vitamin B, or caffeine late in the day if you’re sensitive to them.I tell my clients: protect your sleep like you’d protect your phone battery—don’t let it drain to zero.3. Stress: The Sneaky AgitatorWe all know stress ages us—but it’s not just a feeling. Chronic stress changes your biology.When you’re stressed all the time, your body pumps out cortisol and adrenaline in ways that disrupt your hormones, damage your cells, and keep inflammation simmering. This ongoing “wear and tear” is called allostatic load, and it’s strongly linked to faster aging and higher disease risk (PubMed).There’s also a fascinating link between chronic stress and telomere shortening. High perceived stress can make these DNA caps erode faster, essentially speeding up your cellular clock (PubMed).Friendly tip:Practice mini stress resets during the day. Two minutes of slow breathing, a quick walk outside, or even a “physiological sigh” (two short inhales, one long exhale) can bring cortisol back into balance.Consider mindfulness or compassion meditation—these practices have been shown to lower inflammation and help you respond to stress with more grace (PubMed).Remember: stress isn’t always the enemy—it’s the unrelenting stress without recovery that causes harm.4. Spirituality & Community: Your Hidden Longevity SuperpowerThis one often gets overlooked, but it’s huge. Human connection is as vital as diet or exercise when it comes to longevity.Research shows that strong social bonds can reduce your risk of dying from any cause by as much as 50%—that’s on par with quitting smoking (PubMed). And it’s not just about the number of people you know—it’s about the quality of those relationships.Spirituality, purpose, and belonging light up areas of the brain linked to joy and resilience. Acts of love and compassion actually change our brain activity on MRI scans (PubMed).Friendly tip:Make connection a habit, not an afterthought. Schedule weekly coffee dates, join a book club, or volunteer.If you’re spiritual, lean into it. If not, create your own rituals that bring meaning and connection.Practice gratitude—it shifts your perspective and improves emotional well-being.A Simple Starting PlanIf you’re wondering, Where do I start?—here’s a gentle, doable approach:Week 1–2:Move your body 20–30 minutes most days.Protect your bedtime and morning routine.Add two “pause moments” for stress relief.Schedule one connection activity this week.Week 3–4:Add a little intensity to one workout.Refine your wind-down routine at night.Try a short compassion meditation twice a week.Deepen a relationship—call, write, or meet in person.The Heart of It AllHere’s the truth: aging isn’t a countdown—it’s a becoming. Every walk you take, every night you protect your sleep, every breath you use to calm your nervous system, and every moment you connect with someone you care about—these are the choices that keep you vibrant and resilient for decades to come.You have more influence over your biological age than you’ve been told. And the best part? It’s not about perfection—it’s about showing up for yourself, little by little, every day.

08.13.2025

Liposomal vs L-Glutathione: Why Form Matters for Chronic Disease Prevention

How the Master Antioxidant Glutathione Supports Detox, Immune Function & LongevityIf you're focused on detox, immune support, or preventing chronic disease, there’s one antioxidant you must know about: glutathione—often referred to as the master antioxidant for a reason.But before you rush out and buy a glutathione supplement, here’s something critical: not all glutathione is created equal. There’s a huge difference between L-glutathione and liposomal glutathione, especially when it comes to absorption, cellular impact, and long-term health benefits.Let’s break down what makes liposomal glutathione benefits far superior—and how low glutathione levels could be affecting everything from your immune system to how fast you age.What Is Glutathione and Why Does It Matter?Glutathione (GSH) is a powerful antioxidant your body makes naturally. It plays a central role in detoxification, immune system support, mitochondrial energy production, and cellular repair.Your liver, brain, and immune cells depend on glutathione for detox and disease defense. But chronic stress, toxins, poor diet, alcohol, medications, and aging all deplete glutathione stores over time.That depletion contributes to a wide range of conditions, including:Type 2 diabetesCardiovascular diseaseAutoimmune disorders like lupus and rheumatoid arthritisNeurodegenerative diseases like Parkinson’s and Alzheimer’sNon-alcoholic fatty liver disease (NAFLD)Chronic respiratory issuesAnd even age-related inflammation, also known as “inflammaging”In short, glutathione for chronic disease isn’t optional—it’s essential.Oxidative Stress, Glutathione, and Chronic IllnessWhen your glutathione levels are low, your body can’t neutralize reactive oxygen species (ROS) or repair oxidative damage. This leads to mitochondrial dysfunction, DNA and protein damage, and inflammation—the root of nearly all chronic diseases.Research has linked oxidative stress and glutathione depletion to:Insulin resistanceAccelerated brain agingIncreased risk of cardiovascular eventsCellular senescence (damaged cells that don’t die off)Simply put, when your antioxidant defenses go down, inflammation goes up—and disease takes hold.Liposomal Glutathione vs L-Glutathione: What’s the Difference?You may have seen both L-glutathione and liposomal glutathione on supplement shelves. But here's the key difference:❌ L-Glutathione (basic form):Broken down by stomach acidPoorly absorbed by the bodyLow bioavailability = minimal impact✅ Liposomal Glutathione (advanced form):Encapsulated in protective lipid spheres (liposomes)Absorbs through the gut lining directly into the bloodstreamHigher cellular uptake and effectivenessProtects against degradation in the GI tractLiposomal delivery = real results. If you’ve taken glutathione in the past and didn’t feel anything, there’s a good chance it was L-glutathione—which your body never truly absorbed.That’s why liposomal glutathione benefits go far beyond the standard form. Clinical studies confirm its superior bioavailability and impact on immune health, detox pathways, and inflammation control.How Glutathione Supports the Immune System and AutoimmunityLow glutathione doesn’t just make you tired and inflamed—it weakens your immune defenses.Glutathione is deeply involved in regulating immune system activity. It helps:Protect immune cells from oxidative damageMaintain immune tolerance (important in autoimmune conditions)Improve antioxidant capacity during infection or flare-upsLimit inflammatory cytokines that trigger diseaseFor those struggling with autoimmune diseases, supporting glutathione is a game-changer. It can help modulate immune responses, reduce flare severity, and protect tissues from further damage.How to Boost Glutathione NaturallySupporting your body's glutathione levels doesn’t always mean you need a supplement—but if you’re already struggling with symptoms or chronic illness, a quality glutathione detox supplement is a smart move.Here are smart ways to raise glutathione:1. Use Liposomal Glutathione for High AbsorptionThis form bypasses digestive breakdown and delivers glutathione directly to your cells.2. Take Glutathione PrecursorsN-acetylcysteine (NAC)GlycineAlpha-lipoic acid These help your body synthesize glutathione internally.3. Eat Sulfur-Rich, Antioxidant FoodsBroccoli, garlic, onions, kale, arugulaGrass-fed meats, eggs, and organ meatsCruciferous vegetables and fermented foods4. Practice Lifestyle Habits That Raise GSHIntermittent fastingHigh-intensity interval training (HIIT)Quality sleep and stress reductionAvoid smoking, alcohol, and chemical-laden personal careTogether, these approaches form a natural glutathione support plan that builds resilience and helps fight chronic illness from the root.The Bottom LineGlutathione is one of the most powerful healing molecules your body makes—and liposomal glutathione is the most effective way to supplement it.If you're dealing with inflammation, fatigue, blood sugar swings, brain fog, or autoimmunity, your glutathione levels may be depleted. The right form of glutathione could be the missing piece in your chronic disease recovery or longevity plan.Don’t waste time or money on L-glutathione that your body can’t absorb. Instead, reach for liposomal glutathione and give your cells the antioxidant support they need to detox, repair, and thrive.📚 References:Richie, J. P., et al. (2015). Eur J Nutr, 54(2), 251–263.Wu, G., et al. (2004). J Nutr, 134(3), 489–492.Forman, H. J., & Zhang, H. (2021). Chem Biol Interact, 333, 109325.Hageman, G. J., et al. (1999). Clin Chim Acta, 274(1), 1–26.Sekhar, R. V., et al. (2011). Am J Clin Nutr, 94(3), 847–853.Zarkovic, N., et al. (2001). Clin Chim Acta, 305(1-2), 1–7.

How to Avoid Health Problems

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