SUPERCHARGE YOUR IMMUNE SYSTEM WITH THESE EASY-TO-FIND FOODS

The global pandemic has us thinking about what we need in our medicine cabinets.  Likewise, stocking your pantry with immune-boosting foods is a great way to help fight infection.

Here are eight must-have foods for your pantry:

1.)   SPINACH AND DARK LEAFY GREENS: These nutrient powerhouses contain Vitamin C, beta-carotene, and lots of antioxidants, all of which are important for your immune system to function properly. Eat them raw or lightly sautéed in extra virgin olive oil with minced garlic, salt and pepper for an easy side dish.

    2.)   RED BELL PEPPERS: These vegetables contain more vitamin C than an average sized orange. Because they are so colorful, they have the added benefit of supplying important phytochemicals as well. Add them to salads or stir-fries for an extra crunch and sweet taste.

    3.)   ALMONDS: High in Vitamin E, these tasty little nuts also contain healthy fats. The immune system needs some vitamin E to function properly, and because Vitamin E is a fat-soluble vitamin, almonds provide a perfect package for our bodies to be able to absorb the vitamin E we need. Grab a small handful for a satisfying snack.

    4.)   CHICKEN-BONE BROTH: Chicken soup has the reputation to be all the medicine we need. That’s because properly prepared chicken broth contains B vitamins, minerals, gelatin, and specific amino acids that are the building blocks of glutathione and other powerful antioxidants. These antioxidants can decrease inflammation and allow your immune system to sweep up infectious agents, so your body can heal. Click here for my homemade chicken-bone broth recipe.

    5.)   ORANGES, LEMONS, AND LIMES: Citrus fruits are high in Vitamin C, so add a slice of lemon or lime to your water. (Remember to drink plenty of water!!)

    6.)   SWEET POTATOES: These root vegetables are high in beta-carotene, which gives them their lovely orange color. Beta-carotene is converted into Vitamin A, which (you guested it) is important for your immune function.

    7.)   SHELLFISH (OYSTERS, LOBSTER, CRAB): Shellfish are naturally high in zinc. Zinc is an important mineral in the immune system. Support your local fisherman and buy shellfish today.

    8.)   ELDERBERRY, ACAI BERRY, AND BLUEBERRIES: These dark-colored berries contain high levels of a bioflavonoid known as anthocyanin. Elderberry syrup is a popular herbal remedy for the common cold. Of course, blueberries are one of Maine’s most favorite fruits.

Buying fresh food is the best option for maximizing the nutrient content of your meals. Try purchasing locally grown fruits and vegetables, since they can stay on the vine longer than produce that’s shipped from far away.  This helps them to taste better, and offers more vitamins, minerals, and phytochemicals.

Need more suggestions for meal planning? Have other nutrition questions? I can help. Contact me for a free initial consultation. ginny@mainenutritherapy.com or call: 207 329-0876. https://mainenutritherapy.com/

Stay healthy! Ginny 🌼

VITAMINS C and D – ARE YOU GETTING ENOUGH?

There’s been a lot of talk, lately, about Vitamin C and Vitamin D because they can help your body fight infection. But how do you know you’re getting enough of these vitamins to make a difference?

The best way to get your vitamins and minerals is by eating fresh whole foods with an emphasis on fruits and vegetables. Sometimes, however, it’s necessary to use supplements to bolster your intake.

PLEASE NOTE: People with underlying health conditions should consult their physician before beginning supplementation.

What is a safe amount of Vitamin C

Vitamin C plays a key role in immune function, antioxidant activity, connective tissue health, and hormonal balance, and is currently being studied for its benefits in healing diseases, including acute respiratory illness, cancer, diabetes, and heart disease. Humans can’t produce vitamin C, which means we must ingest it in one form or another. According to the USDA, the upper limit of vitamin C for adults is 2000 mg/day. Vitamin C has low toxicity and is not believed to cause serious adverse effects at high intakes[1].  I believe that most of us can tolerate 2000 mg/day in addition to what we ingest in our foods.

What is the right amount of Vitamin D?

Vitamin D is responsible for many functions in the body, including the regulation of immune responses to disease, inflammation, bone health, and cellular growth. Unlike Vitamin C, our bodies can manufacture Vitamin D when our skin is exposed to sunlight. Vitamin D deficiency is a common condition among children and adults living in areas that get limited sunlight at certain times of the year.

The minimum daily requirement of vitamin D is 600 IU for adults, and more for adults over 70.

People, who are deficient in vitamin D, will need doses closer to 4000 IU/day, which is considered the upper limit by the USDA.  I believe that most Mainers who have just spent the winter months inside and under layers of heavy clothing are deficient in this vitamin by the time spring roles around.  I think that it is safe, under these circumstances, to take up to 5000 IU/day.  As we make our way outside in the summer months, we can lower or eliminate our daily dose. When supplementing with oral vitamin D, you want to take it in the form of cholecalciferol or Vitamin D3.  Please note that your body can store vitamin D, so it is possible to reach toxic levels of vitamin D if you supplement with high doses (10,000-40,000 IU) on a long-term basis.[2]  It is best to have your vitamin D levels checked by your physician prior to beginning large doses.

Vitamin quality

It’s important to note that the FDA does not regulate the quality of nutritional supplements. Therefore, there is great variation in the quality of vitamins sold in this country.  Often, there are binders and fillers added to the pills that can hamper absorption or affect the potency of a product.

In my practice, I use supplements from companies that engage in research and test their products independently in much the same way that pharmaceutical companies test their medications for quality assurance.

If you have questions about vitamins, or if you are unsure of the best vitamin supplements, I can help. Contact me for your free initial consultation. Stay safe –Ginny!

[1]Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and CarotenoidsWashington, DC: National Academy Press, 2000

[2] Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

Other references:

https://fdc.nal.usda.gov/

https://www.webmd.com/drugs/2/drug-10175/vitamin-d3-oral/details

---

5 IMMUNE-HINDERING GUT PROBLEMS

Diarrhea, constipation, reflux, bloating after meals—Does this sound familiar?

These and other digestive problems are likely signs that your immune system may not be functioning at peak performance, and this could lead to bigger problems.

More than 70% of your immune system is in and around your intestines. Your immune system is responsible for keeping your body healthy by identifying and eliminating invading pathogens. It does this by orchestrating a complex series of chemical messages that dictate when inflammation should increase or decrease and when and how antibodies are made.

Below are 5 gut problems that can interfere with your Immune System:

Problem 1:  Nutritional Deficiencies of Key Vitamins and Minerals.

The appropriate vitamins and minerals must be available in your biochemistry for your immune system to function properly. There are many reasons why someone might be deficient in these nutrients, including use or abuse of medications/drugs, a compromised ability to digest and assimilate your food, and most commonly, poor food choices over a long period of time.

Vitamin A, C, D, and E are essential for your immune function. They help maintain the cell membranes of the GI and respiratory tract linings, as well as help guide the response of the various white blood cells and lymphocytes in their fight against pathogens.

Zinc is an essential mineral used by the immune system for development and function of the immune complexes.

Problem 2:  Not Enough Stomach Acid

It’s important to maintain an acidic environment in your stomach. The proper breakdown of proteins and the assimilation of important minerals depend upon having enough stomach acid. In addition, the acid in your stomach is your first line of defense against the bad bugs trying to get into your systems through the food you eat. People who experience heartburn and use acid reducing agents are at particular risk for imbalances in their gut microbiota (see problem 5 below), as well as experiencing deficiencies in essential nutrients and minerals. 

Problem 3: Slow Intestinal Motility

The muscles of your digestive tract are responsible for propelling the food through your intestines so that you can absorb nutrients; as well as eliminate waste products from your body. If this process gets bogged down and slows to a crawl, certain waste products such as spent cholesterol, old hormones, and toxins your body has slated for elimination, can get reabsorbed into your blood stream and continue to overwhelm your immune function and detoxification systems. If that isn’t bad enough, the chyme, which is the technical name for the contents of the digestive tract as it passes through the system, can start to putrefy and let off gases (endotoxins) that can damage the delicate mucosal lining that lines the inside of your digestive tract. 

Problem 4:  Leaky Gut or Intestinal Permeability

The mucosal cells that line your digestive tract provide a barrier against anything getting inside your body. If the lining of the digestive tract starts to develop holes as a result of poor nutrition or endotoxicity, food particles, toxic waste products, and microorganisms passing through your digestive tract can enter your blood stream. If this happens, your immune system must respond to the invasion of any foreign materials that it doesn’t recognize as being part of you. This condition is surprisingly common and can occupy a great deal of your immune system’s bandwidth, which then leaves you vulnerable to an invasion of organisms trying to enter through the respiratory system, for example.

Problem 5: Bad Bugs in Your Digestive System

Your individual microbiota refers to the large collection of microbes that live in harmony with you and consists of hundreds of species of bacteria, viruses, and fungi. These organisms live in your gut and on all the surfaces of your body!  Normally, when you have a balance of health-producing microbes that outnumber the pathogenic organisms, you stay healthy. Your friendly organisms provide protection against pathogenic organism proliferation, [1] [2] provide benefits to digestion, and manufacture important substances and vitamins that help to protect your mucosal linings. Today, research is being conducted that indicates these friendly organisms also play a large role in mediating your immune responses.

The key to a healthy body begins in the gut! You can take charge of your health by addressing any imbalances that might be causing digestive disturbances. I can help guide you toward balance. It is especially important to bolster your immune system before the onset of a significant illness.

 Contact me today for your free initial consultation.

---

[1] Wu, H. and Wu, E., “The role of gut microbiota in immune homeostasis and autoimmunity”, Gut Microbes. 2012 Jan 1; 3(1): 4–14.

[2] Sai Manasa Jandhyala, Rupjyoti Talukdar, Chivkula Subramanyam, Harish Vuyyuru, Mitnala Sasikala, and D Nageshwar Reddy, Role of the normal gut microbiota

World J Gastroenterol. 2015 Aug 7; 21(29): 8787–8803

6 WAYS TO BOOST YOUR IMMUNE SYSTEM

Are you doing all you can to help your immune system?

As with any viral exposure, your immune system is responsible for identifying and neutralizing foreign invaders.  It’s working all the time to keep you healthy, but it can easily be compromised by poor diet, lack of sleep, and stress, to name just a few examples.

Here are 6 ways to boost your immune system’s ability to fight infections:

1.)   Drink plenty of water.  This will help your body flush out toxins.  Drink at least two extra glasses of water over and above what you are used to drinking.

2.)  Decrease and/or eliminate all sources of added sugars.  Sugar is highly inflammatory, and your immune system will be recruited to help process it. Try to avoid sweets. I know it’s hard, especially in times of stress. If you must have those cookies, chocolates, or a piece of cake, be sensible. Moderation is the key.

3.)  Eat lots of vegetables and colorful fruits, especially citrus fruits.  Fruits and vegetables contain many compounds such as vitamins, minerals, and antioxidants that will help bolster your immune systems.

 

4.)  Stand up straight and breathe deeply several times per day.  Reach your arms high above your head, either lying on your back or standing tall. Stretch out the sides of your rib cage. Keeping your rib cage open and flexible will help you rid yourself of phlegm should you get sick and keep your airways open.

5.)   Get a good night’s sleep. Your body heals itself while you sleep, so give it as much of a chance as possible.  Stop all screen time at least an hour before bed and try to eat dinner early so that you’re not going to bed on a full stomach.

                                                                                                                

6.)  Make sure you get your vitamins A, B, C, D, and E!  There is good evidence that taking extra vitamins can be helpful for prevention and recovery efforts, especially Vitamin C.  I recommend finding a powder form that does not contain fructose, or any artificial sweeteners. My favorite is “Potent C Guard; Buffered Ascorbate Powder” made by PERQUE Integrative Health.

So, there you have a few ways to help your immune system. In addition, follow the recommendation from the CDC to keep safe and prevent further spread of the disease.

Need more advice? Have questions? Enter a comment or send me an email. I answer everyone I receive. Stay safe and healthy! Ginny