5 Ways To Boost Your Immunity

At this time of year when the weather is starting to turn (warmer, dare i say it), we need to ensure we are supporting our immune system to help fend off any unwanted bugs or germs. Read on for some expert advice...

Eat Well

The best way to increase immunity is to make sure your diet is full of fresh fruit, vegetables and other nutrient-dense foods. An 80g serving of cherries, for example, is packed with vitamin C, as well as natural antioxidant and anti-inflammatory compounds, which help fight infection, says state registered dietitian, Helen Bond. Seafood’s are full of protein needed to make infection-fighting white blood cells to help crowd out viruses. They also contain zinc, which may help shorten the duration of colds. Garlic, chicken soup, live yoghurt and mushrooms are all good, too, adds Helen.

Get Moving

Tempting though it is, don¹t sink into couch potato mode.

Get outside and make the most of the better weather. Regular exercise helps to increase the number of immune cells in your bloodstream says US research. Try to do something - a brisk walk, some gardening or a gym session for at least half an hour most days. Trainer Dan Roberts agrees, but warns it's all a question of balance; you need enough exercise to help boost circulation to get blood and nutrients to your immune cells but not so much that you dent your immunity... if you're feeling under the weather don¹t overdo it. Relaxation techniques, such as yoga can help boost immunity, too.

Take It Easy

When you are stressed and run down, you are twice as likely to develop symptoms when exposed to a common cold virus, says GP and medical nutritionist Dr Sarah Brewer. This is thought to be a result of high levels of stress hormones and depleted adrenal glands that interfere with immune function.

Cover Up

The virus particles of both the common cold and the flu are spread from person to person; they may then enter a nearby person's body through the eyes, nose or mouth, says GP Dr Roger Henderson. In addition to avoiding people with a cold or the flu, it's important for us all to wash our hands regularly throughout the day and to avoid touching your face after touching surfaces.

Herbal Help

Echinacea is a herbal favourite for warding off winter nasties, says nutritionist Robert Hobson. A study carried out at the Common Cold research Centre at Cardiff University showed that taking it for four months may reduce the risk of catching a cold and lessen its severity if you do catch one.    

Supplements can also assist with boosting immunity. Healthspan's Vitamin C Sustained Release Tablets provide support for the immune system. Vitamin C is an essential vitamin however the body does not store Vitamin C, so a regular daily intake is required. Each 500mg (625% NRV) tablet is made using a special process that ‘meshes’ the vitamin with a plant cellulose so that it breaks down gradually to release vitamin C. Zinc is also included as it contributes to the normal function of the immune system

Article source 

   

Alphabetic Guide to SUPERFOODS - Chia Seeds

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. 


HDL is the "good" cholesterol that protects against heart attack and stroke.  Chia seeds are also rich in antioxidants, and they provide fibre, iron, and calcium.

Health Benefits of Chia Seed
The chia seed is very healthy, and it is quickly becoming a very popular health food. What makes this seed such a healthy addition to the daily diet? Could the Chia Seed by healthier than the Flax Seed? With the popularity of Flax Seed Oil, and the sales of all Flax products soaring in health food stores, the flax market has some new competition. Look out flax! There is a new seed in town . . . Chia seed.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

Plant-based foods have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the Power of Fibre
The Food and Nutrition Board of the National Institute of Medicine suggest that men under the age of 50 years should consume 38 grams of fibre per day and women under the age of 50 years should consume 25 grams per day.
For adults over 50 years of age, the recommendation for men is 30 grams per day, and for women, it is 21 grams per day. Most people consume less than half of that recommendation.
The easiest way to increase fibre intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fibre, almost half the daily recommendation for a woman over 50 years.


Weight Loss
Foods that are high in fibre help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fibre diet have been shown to help with weight loss.
Aside from chia seeds' fibre content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.
However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss."
Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor.

Treating Diverticulosis
High-fibre diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.
Eating a healthful, fibre-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.
The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fibre diet.

Cardiovascular Disease and Cholesterol
Increased fibre intake has been shown to lower blood pressure and cholesterol levels.
A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fibre intake reduced LDL, or "bad" cholesterol, as well as total cholesterol.
Recent studies have shown that dietary fibre may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes
High-fibre diets are associated with a lower risk of developing diabetes. Eating high-fibre meals helps to keep blood sugar stable.
Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fibre for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and Detox
A diet with adequate fibre prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to Fight Heart Disease
Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

How to Incorporate More Chia Seeds Into Your Diet

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor.
Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.
In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.


Article Source (and Images)

Antioxidants - An Overview (featuring a Q&A with a Nutritionist)

What are antioxidants?

Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease (atherosclerosis), cancer, and other conditions.

You are exposed to free radicals:

• Through by-products of normal processes that take place in your body (such as the burning of sugars for energy and the release of digestive enzymes to break down food).
• When the body breaks down certain medicines.
• Through pollutants.

Antioxidants include some vitamins (such as vitamins C and E), some minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are fruits and vegetables. You can find flavonoids in fruits, red wine, and teas. You can also buy antioxidant supplements. It is best to obtain antioxidants from a healthy diet.

What are antioxidants used for?

Antioxidants may play a role in the management or prevention of some medical conditions, such as some cancers, macular degeneration, Alzheimer's disease, and some arthritis-related conditions.

Are antioxidants safe?

Until more studies are done, it is best to get your antioxidants from a diet rich in fruits and vegetables rather than from supplements. Taking supplements in high doses can be harmful. No single antioxidant alone can protect the body. Most people should eat 7 to 10 servings of fruits and vegetables each day.

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medicines. A dietary supplement can be sold with limited or no research on how well it works.

Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement. This is especially important for women who are pregnant or breastfeeding.

All About Antioxidants: Ask the Nutritionist

WebMD Chief Medical Editor, Michael Smith, MD, answers your questions about antioxidants and nutrition.

Question:

What are free radicals? What kind of damage can they do to your body?

Answer:

"Free radicals" are unstable atoms, or molecules, in your body. They are missing important components that would make them more stable. So they rob other cells of those components to meet their needs. This causes injury to previously healthy cells. Over time, this damage can lead to diseases such as cancer, heart disease, or Alzheimer’s disease.
Your body produces free radicals through its normal processes. Your body also contains antioxidant molecules, which deactivate harmful free radicals. But things like cigarette smoking, pollution, and excessive alcohol consumption can create so many free radicals that your body has a hard time defusing them on its own.

Question:

In terms of antioxidants, what makes something a "super food"?

Answer:

The term "super food" is not an official designation. It's commonly used to describe foods that may help prevent or even treat certain medical conditions. Any food that is packed with healthy nutrients can be considered a super food. Examples include blueberries with healthy antioxidants, salmon that contains omega-3 fatty acids, beans that provide you fiber, and milk as one of the best sources of calcium.

Question:

I am a 30-year-old woman. Right now, I take 400mg daily of vitamin E for my skin. Is this dosage too high for a woman my age?

Answer:

The upper limit for vitamin E in an adult is 1000 mg a day. This means more than that could increase the chance of side effects. You’re well under that amount.

Question:

Could taking a 750 mg tablet of L-Carnitine every day have any negative effects on my health?

Answer:

Medical studies on L-Carnitine have used doses higher than that on their subjects, so you should be just fine. However, side effects are always possible. These include nausea, vomiting, stomach cramps, heartburn, and diarrhea.

Question:

What is the best type of calcium supplement for women to take?

Answer:

There are two main types of calcium in supplements. Both work just fine. You may hear that calcium carbonate has more “elemental calcium” than calcium citrate. But all you need to pay attention to is the amount of calcium on the supplement's label.
You should take calcium carbonate with food. You can take calcium citrate with or without food. If you have constipation from calcium supplements, opting for calcium citrate may help, as it’s less likely to cause stomach problems.
Don’t take more than 500 mg of calcium at one time because your body can’t effectively absorb more than that. For example, if your doctor told you to take 1000 mg a day, take 500 mg in the morning and 500 mg at night.

Question:

Is there a correlation between taking multivitamins and experiencing an improvement in your sense of smell and taste?

Answer:

Multivitamins have many nutritional benefits. But there is no medical evidence to suggest that taking them can help improve your sense of smell or taste.

Question:

What are OPC antioxidants? How are they beneficial to my health?

Answer:

OPCs, short for "oligomeric proanthocyanidins", are in the flavonoid class. Flavonoids are antioxidants found naturally in plants. They help make blueberries blue, cherries red, and blackberries black.
Some studies show that OPCs can help keep your heart healthy. If you see a black food, it’s likely to be a good source of OPCs; black sesame seeds, black beans, black rice, or black quinoa for example. (Not all black foods have OPCs, like black pasta that gets its color from squid ink.) Grape seed extract, often sold in supplement form, is also rich in OPCs.

Question:

Can genistein supplements really help relieve my hot flashes and other menopause symptoms?

Answer:

Possibly. Some research suggests that genistein may help relieve hot flashes and other menopause symptoms, such as mood changes and anxiety. Other studies found no benefit. Genistein can interact with certain medicines, so check with your doctor or pharmacist before trying it.

Question:

Is it necessary to focus on consuming antioxidants when my body already makes them? If so, why?

Answer:

Absolutely! Antioxidants help neutralize free radicals in your body that can damage your cells and lead to disease. Your body creates its own antioxidants. But most people are exposed to elements in the environment that increase free radical production. This is why maintaining a diet rich in antioxidants is beneficial. Plus, foods that are rich in antioxidants -- fruits and vegetables -- have many other health benefits.

Question:

I'm a 52-year-old man. How much red wine should I drink a day to benefit from the antioxidants it contains?

Answer:

I don't recommend drinking red wine for the purpose of getting antioxidants. There are other ways to pack your diet with antioxidants, like with fruit and vegetables. However, red wine can be part of your antioxidant plan. As a man, you should limit your wine intake to no more than two 5 oz. glasses a day. Drinking more than that could offset any health benefits and actually increase your risk for certain diseases.
Red wine has been linked to a lower risk of heart disease and some cancers. It is rich in an antioxidant called resveratrol, which is also found in red grapes, grape juice, peanuts, and mulberries.

Question:

What's the best way to cook vegetables so that they retain the healthy vitamins I need?

Answer:

Steaming your vegetables is the best way to preserve the nutrients in them. Limiting the amount of time you cook them also helps. This is true for boiling as well, since more nutrients can leach out into the water. It's nice to know that with soups and stews, this doesn’t matter. You’ll consume the nutrients in whatever broth or liquid you've cook those veggies in.

Question:

Are gummy vitamins as healthy as other kinds of vitamins?

Answer:

Gummy vitamins are just as nutritious as regular vitamins. The amount of vitamins and minerals listed on the label is more important than the form they actually come in.
Even though gummy vitamins may be tasty, don't take more than recommended. You can take too many vitamins. Also, gummy vitamins often stick to your teeth. So if your gummies are not sugar free, this could cause tooth decay and enamel erosion.

Question:

I am 32 years old and going through menopause. I also have osteoporosis. What kinds of vitamins should I be taking?

Answer:

Make sure you’re getting plenty of calcium and vitamin D. These nutrients are critical for maintaining strong bones, especially since you’re apparently going through menopause at a young age.
Aim for 1000 mg of calcium a day. The best sources are dairy, such as low-fat or fat-free milk and yogurt. Soy milk and almond milk are also great sources. If you don't think you’re getting enough calcium, add a calcium supplement to your daily routine.
Vitamin D can be tough to get from your diet, but it is critical for calcium absorption. You need 600 IUs of vitamin D a day. The best sources are fatty fish, such as salmon and tuna. Milk and orange juice are often fortified with vitamin D. If you don’t think you’re getting enough, include a supplement. You can often find calcium and vitamin D combined in one supplement.

Question:

I accidentally doubled up on my multivitamin and prenatal vitamins. Now I'm not feeling well. Should I be concerned?

Answer:

Taking too many vitamins at once can sometimes cause an upset stomach. But doubling up on your vitamins for just one day won’t be a problem. Your body will quickly get rid of the excess. Some vitamins can build up in the body, but that won't happen from taking double the amount on just one occasion.

Question:

Should I jump into a strictly vegan diet from the typical American diet, or should I transition gradually? Will my body know how to adapt immediately?

Answer:

Your body will adjust. There are no risks with becoming vegan overnight.
It can be tougher to get certain nutrients when you are vegan, such as protein, iron, and calcium. Also, make sure to get plenty of vitamin B12, since that generally comes from animal products. Some soy-based beverages, breakfast cereals, and veggie “meats” are often fortified with B12.

Article Source