9 Ways to Strengthen Your Immune System During Flu Season

9 Ways to Strengthen Your Immune System During Cold and Flu Season

We all love this time of year and dread it at the same time. Those beautiful Christmas lights and falling leaves look pretty until you realize it also means cold and flu season has arrived. 

With the recent pandemic added to the annual flu season, we all tend to have the same question: How do I best strengthen my immune system? 



This is a very commonly known tip that we’ve all come to hear this past year. It seems that everywhere we turn there is a sign reminding us to wash our hands and with good reason! But did you know that many people don’t know how to wash their hands correctly? 

To properly wash your hands and clear them of germs, you should wash behind your fingernails, between your fingers, and scrub the back of your hands. Doctors also say you should wash for at least 20 seconds to help ensure germ-fighting action. 



Humidifiers have been all the rage this past year and there are many reasons why they’ve stuck around. One reason is that viruses have a hard time sticking around if there is no moisture in the air. 



Fatigue has a lot of side effects on the body with the major one being a detriment to your immune system. People who struggle with sleep tend to be more prone to illnesses such as the common cold and flu. 



Water helps wash toxins from your body and keeps the respiratory system in top shape. If you have a hard time drinking water, you can always add in a packet of 4D to help you with your water intake!



Eating well has a major impact on your health, which will help you fight the cold and flu season. Whole foods, fruits, vegetables, and nuts can help your body fight off infection and combat seasonal viruses. 



Exercise is good for your immune system as well as your mental health. Studies have shown that exercise improves brain function, enhances mood, and helps bodies stay more active and younger. 



Sunny days are more than just a pretty view! Vitamin D is a main player in the fight against common colds. Many people even take daily vitamins specifically with Vitamin D to help best protect their immune system. However, the best way to ensure your body is getting proper levels of Vitamin D is to step outside and let the sun shine on your skin. 



Stress, much like fatigue, has a major impact on your health and can cause you to become more susceptible to colds. Finding the proper routine that works for you can be key to keeping your health in tip-top shape. Try yoga, reading, or meditation to help manage your stress levels. 



This means that you need to ditch the coffee, smoking, and caffeinated drinks to help your immune system better heal itself. These can suppress the antibodies your body naturally has that help fight viruses. Drinking excessive amounts of alcohol can also be taxing on the body. 



4D is jam packed with vitamins, amino acids, and minerals to help you feel your best everyday. Our product contains vitamins such as Vitamin C, D, and E as well as aloe vera, maca powder, and ginseng to help your body work its best. Try a combo box today and see what 4D can do for you!

How to Make New Routines More Manageable

Changing your lifestyle doesn’t have to be a huge hassle that causes you to stress and quit. Instead, sticking to smaller lifestyle changes and healthier habits can make a world of difference. 

Managing a successful fitness, lifestyle, or eating routine can be difficult with our ever changing environments and busy social lives. 

So how are you supposed to manage your lifestyle and your new routine? Check out these quick tips to find out!


Simplify your eating routine 

Are you counting the calories and every little atom you contain in a day? If you can, stop!

By doing this, you are going to quickly realize that this has become a full time job on top of your already busy schedule! Instead, try to buy more home-grown, healthy, organic ingredients that you know will fill your body with good protein. This may help you skip the hassle and time-consuming journaling. You may actually enjoy your routine more in the long run! 


Check in on yourself 

Does your workout routine call for a 5 AM run followed by a 5-mile hike in the afternoon? If that fits you and you actually want to, please continue. However, most people find that their energy levels will not allow them to commit to this tedious schedule everyday. That is TOTALLY normal. 

You have to remember to check in on yourself and see if your body is actually up for that. If it’s not, substitute it with a routine that is more suitable for you that day. You can even spice it up and add in a yoga class instead to allow your muscles to relax and energize that way. 

When your energy levels are back up, take that hike in full stride! 


Continuing to live healthy and happy doesn’t have to be a hassle that makes you want to pull your hair out. Instead, it should make you excited and ready to try a new venture! If you’re struggling with your daily routine or activities, always look for alternative options and keep your mind focusing on something new.

8 Reasons to Eat Healthy

“Healthy eating” has gained quite a lot of stigma over the years as the method to shed alot of pounds. And even though it does help you lose weight, there are actually tons of reasons people choose to eat healthy. 

Many people view healthy eating as a punishment instead of a reward–which is what we should be viewing it as. Eating right can change your mood, health, and mindset in the long run. 


Heart health 

Heart diseases are often found relating to unhealthy eating habits and patterns. The boom of fast food and easy-to-make meals have allowed people to grab and go instead of properly prepare foods. This has led to a burst in health conditions related to poor diet. 

Many diets pertaining to the heart recommend consuming a lot of fruits, vegetables, and whole grains. 


Weight loss 

The main contributor for a change in diet: weight loss and weight watching. Watching and managing your weight can help you avoid obesity, which can lead to various conditions such as heart diseases, poor bone density, and diabetes. Many diets ask that you minimize or cut out processed foods and eat substances like beans, veggies, and fruits with low calorie levels. 

Pro tip: plant-based foods tend to help those on a weight loss plan feel full longer, helping them limit their food consumption.


Gut health 

Vitamins B and K benefit the colon and aid in fighting viruses and harmful bacteria in the body. A healthy diet normally provides a good combination of probiotics and prebiotics to help with digestion. Yogurt is an amazing product that is full of probiotics.  


Manage Diabetes

Eating healthy can help regulate your blood sugar levels and heep cholesterol in check. Diabetic people are normally warned to limit their foods with salt and sugar as well as avoiding foods that are fried. 


Reduce Cancer Risk 

Antioxidants that come in veggies and fruits can help one limit his/her chance of developing cancer. Although no one can stop cancer, it could be a better way to help prevent any issues that could arise. 

Phytochemicals, which are contained in veggies, fruits, and legumes have vitamins C,A, and E, lycopene, and beta-carotene that have been proven to reduce the damage due to cancer. 


Improved memory 

Find yourself forgetting things more often than normal? It could be due to your diet! Research has shown that consuming omega-3 fatty acids, fish, vitamin C, D, and E can improve brain performance. 


Stronger Teeth and Bones 

A healthy diet can make a dramatic difference in minimizing your vulnerability to bone issues like osteoporosis. Foods rich in calcium (such as cabbage, legumes, and broccoli) are a great way to help bones stay healthy. You can also get tons of magnesium from vegetables, seeds, nuts, and whole grains. 



Finding a good diet and great source of healthy ingredients can be tough at times. It is much easier to walk through the grocery store and grab a pizza than it is to make food at home. However, convenience is not always key. In fact, it’s normally the opposite. 

The next time you go to the fast food line, remember how eating healthy can help you thrive in the long run.

8 Tips to Become a Better Runner

1. Plan it out 

What are you wanting to achieve? By answering this question, you can make your running goals happen in no time. People run for various reasons: to get faster, for their health, or even just for a hobby. Recording down your goals and setting milestones can help. 

Keep a journal with your distance and time each run to measure your progress. Also, it helps to draw inspiration from people or stories to remind you of where you want or need to be. 


2. Buy the right gear 

The right gear can mean the difference between a successful run and an early end. By investing in new shoes, pants, etc. you will be more motivated to use them. Therefore, you will be much more likely to stick to your routine and goals mentioned above. 

You do not have to spend a ton on top-of-the-line products, of course, but buying the most reliable products will be the best bang for your buck in the long run. 


3. Energize 

A proper diet and energy supplement are essential to your progress as a runner. Many 4D customers trust the raspberry lemonade to get them energized for their run. With ingredients such as caffeine, maca powder, ginseng, and more to help you gain energy, recover after the run, and prepare you for the day, 4D is the best energy supplement all around. 

Getting the proper amount of sleep can also be essential to your energy levels.  


4. Learn a proper stretching technique

As a runner, you now know that stretching is essential to your goals. Without stretching you can pull muscles and experience muscle fatigue. A short yoga or simple stretching flow can help you gain the natural energy you need to start your run. 


5. Always continue learning 

You can learn a lot from videos on the internet, online runners, or even people in your daily life. Observe their routines and diets and compare. Are they stretching more? Are they eating only certain foods? It could be a small change for you to make to reach your greatest potential. 


6. Remember to rest 

It can be really difficult to stop while you’re ahead but it can be a game changer for your running goals. After your “required” time or distance for the day, at least take a break for the day to allow your muscles to heal and recover. 

It’s also very important to stretch AFTER your run to help your muscles relax and renew. 


7. Change your thought process 

Negative thoughts tend to sneak their way into your mind when you’re working towards a goal. Stop them as quickly as possible. You can stop these by not negatively comparing yourself to others. 

One of the most popular reasons people give up on their goals is because of comparison. When you tend to feel like your progress will never measure up, you will not continue on your path to greatness. 

Find an inspirational podcast or influencer to follow to remind yourself to stick to your goals. 


8. Remember that you are human 

If you feel like you need to take a break, TAKE A BREAK. We tend to get so caught up in our progress and our goals that we do not allow ourselves to breathe and take breaks as needed. You must remember that we are human and humans need breaks. 


Also remember that your progress is not the same as someone else’s. Your body, patterns, goals, and lifestyle is not the same as someone you find online. 

With these tips, you will ascend to the runner you are meant to be in no time. Remember to take it easy and stay inspired and you will do great! 

Good luck!

3 Annoying Myths about a Keto Diet that Persist

3 Myths about a Keto Diet

A Keto-diet is a diet that focuses primarily on high-fat and low-carb foods. Keto-diet users also tend to resistrict highly processed foods and fats. This quickly became all the rage only a few short years ago and has still persisted today. 

However, like with any new trend, many myths have surfaced about the diet itself. That’s why we at 4D are here to bust these myths and educate you on the pros and cons of a Keto-diet. 


1: Going on Keto will allow you to jump off and on the keto-diet train 

FALSE. A Keto-diet is just like every other diet and lifestyle. You have to stick with the program in order to see results and have lasting impacts. 

Many people see the fad (especially on social media) and jump head first into it without realizing the hardships and strength it will take to commit to the routine. This can cause many people to “seesaw” their way through the diet, which does not lead to accurate results. 

How to fix this? Make sure you understand the diet in full and know the risks you may have to take when trying out a new fad. 


2: Keto will allow you to eat all the fats you want without any restrictions

FALSE. Keto may be a diet rich in fats but it will not allow you to eat all the greasy foods you want. In fact, you should always try to avoid as much grease as possible (unless otherwise stated by your doctor). 

Instead, you can always load up on other fats such as avocados and flaxseed and avoid the heartburn in the process!


3: You can’t eat veggies or fruits

FALSE. Even though fruits and vegetables can be high in carbs, you still need them in your diet. Fruits and vegetables are great sources of vitamins, antioxidants, and fiber. Many people have issues after going on a keto-diet because they are not receiving enough fiber, which can cause many illnesses. 


The best fruits and veggies according to Everyday Health (https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-myths-you-shouldnt-believe/  ) are zucchini, cucumbers, strawberries, blueberries, and a handful of other foods. 

4D is also a Keto-friendly drink that will burst your energy as well as help protect your immune system. 4D comes in a variety of flavors and is rich in vitamins, minerals, and amino acids to help your body feel the best everyday. 

There are tons of myths that persist pertaining to Keto-diets. With the age of social media, we can find tons of information that is not necessarily true. Always remember to do your research when starting a new diet. It can save you tons of stress in the long run!

How to Stick to Your Workout Routine

Do you struggle to keep up with workout routines? You’re not alone! 

Many people bounce between routines to help them find the perfect one and to keep up the challenge. It can be extremely difficult to stay afloat with the latest trends, eating patterns, and workout fads. 

It’s not easy to stick to a routine, but it is possible with these short tips to keep you at your best. 


Time Management

Writing down what you wish to accomplish in a given time period can help you with sticking to a routine. You can find success by documenting how long it takes you to accomplish your tasks for the day as well as the time it takes you to complete your workout. This way, you can schedule your workouts around your daily activities. 


Think positively 

Many people tend to think of working out as a chore instead of a way to improve their lives. If you have a positive attitude behind your workout intentions, the process will become much more enjoyable. 

Also, keep in mind that working out is a journey. This means that you must remind yourself to take it slow. No one has ever lost 100 pounds or gained a six pack in one week. 


Get inspired

What made you want to start the routine in the first place? This can be a key ingredient to keeping your workout routine. Keep in touch with your inspiration and revert back to that when you’re feeling too tired or uninspired. Your inspiration can be anything from your health risks to a model/actor you idolize. Anything works as long as you are motivated! 


Stay away from trends

Trends can often have us on a topsy-turvy path to nowhere. Remember when everyone was drinking apple cider vinegar daily and the entire internet was raving about it?  That trend has now died down so much it’s practically unheard of. 

The problem with trends is that we tend to change our entire lives to revolve around them. We change our workout patterns, eating habits, and even sleeping routines, which only leave us disoriented and unhappy when success is not apparent. 


Don’t go all out 

Do not spend hundreds of dollars on the newest equipment or food to keep up. Most people see a new routine as a way to “stress shop,” meaning that they will spend tons of money on food and gadgets to help them achieve their goals. 

Where buying healthy food and nice equipment is good, it can be detrimental to your routine. Buying these things only distract you rather than help you from reaching your goals.


Set achievable goals

Setting achievable goals can be the major difference between reaching your goal and completely giving up. If you compare yourself or your routine to someone else’s, you will most likely fail. The same goes to say with comparing your progress to that of someone else. 

Our bodies are all made differently and people will change at different rates.  If you expect your workout routine to work the exact same way, you will quickly become discouraged and be tempted to give up.


Keeping these things in mind can help you look at your goals more realistically and help you feel better about your routine in the long run.