Multi-Strain Probiotic Improves Insulin Resistance in Patients with Diabetes

Multi-Strain Probiotic Improves Insulin Resistance in Patients 

with Diabetes

Targeted probiotic in personalized therapeutic plan for patients with diabetes shows promise

 Courtesy of metagenics Institute 

https://www.metagenicsinstitute.com/articles/probiotics-impact-diabetes-study/?_hsmi=270084925&_hsenc=p2ANqtz--12rgpeKxQk3oOUlQ3Qsa3SnjmN2H9hzOcemL-JVvNpOuQXu6cfFKwYJ0RYni6kOVxYkbcjvP3mi-8f_4VIVvjk7ni3Q

by Bianca Garilli, ND and Ashley Jordan Ferira, PhD, RDN

Type 2 diabetes (T2D) is no longer a Western world phenomena, but rather a global epidemic, with research revealing an association between higher T2D rates and a country’s wealth or economic growth.1 As a clear example, in a publication titled “Prevalence of type 2 diabetes in the Arab world: impact of GDP and energy consumption”, it was observed that the higher a country’s gross domestic product (GDP), the higher the T2D prevalence.1 T2D rates in these regions include Kingdom of Saudi Arabia- 31.6%, Oman- 29%, Kuwait- 25.4%, Bahrain- 25%, and United Arab Emirates- 25%.1

Recognizing the worldwide impact of T2D, it is critical to identify underlying causes and practical, implementable tools for prevention and treatment. It is well documented that T2D is a chronic, inflammatory condition. Higher levels of lipopolysaccharides (LPS) have been observed in diabetic vs. non-diabetic individuals.2 LPS are Gram-negative bacterial fragments that are considered endotoxins, and can, if left untreated, overgrow in the gastrointestinal tract leading to increased gut permeability.3 A “leaky gut” environment increases the opportunity for these endotoxins to migrate out of the gut and into the circulation, ultimately contributing to systemic inflammation.3

(click link above for full article)

Summer fun and Watermelons for cardiometabolic health

 

Why Watermelon Is Good for Your Cardiometabolic Health

Analysis by Dr. Joseph Mercola <https://articles.mercola.com/sites/articles/archive/2023/06/02/watermelon-cardiometabolic-health-benefits.aspx?cid_source=dnlsubstack&cid_medium=email&cid_content=art2HL&cid=20230602_SU>

STORY AT-A-GLANCE

• Only 6.8% of U.S. adults have optimal cardiometabolic health, while an estimated 47 million have cardiometabolic disorders
• Watermelon contains L-citrulline and L-arginine, which are nitric oxide (NO) precursors; NO helps relax blood vessels and widen arteries
• Consuming watermelon juice attenuates reductions in heart rate variability (HRV) after high sugar consumption; low HRV is associated with increased risk of cardiovascular disease and mortality
• Compared to people who don’t eat watermelon, those who do have healthier quality diets and increased nutrient intake
• Among overweight or obese adults, eating watermelon led to greater satiety, including lower hunger, food consumption and desire to eat and greater fullness, compared to eating low-fat cookies

Only 6.8% of U.S. adults have optimal cardiometabolic health,1 while an estimated 47 million have cardiometabolic disorders that increase their risk of heart disease and Type 2 diabetes.2 Risk factors for cardiometabolic disease include high blood pressure, abdominal obesity, elevated fasting blood sugar, dyslipidemia and elevated triglycerides.3

Factors that lower these risks are therefore beneficial for cardiometabolic health. This includes lifestyle factors like eating right, exercising and maintaining a healthy weight. Specifically, in the realm of dietary strategies, watermelon has an ideal mix of nutrients to support cardiometabolic health, making it among the best food choices.

Watermelon Juice Is Good for Heart Rate Variability

Heart rate variability (HRV) is an indicator of your body’s capacity to respond to stress. It measures the variations in time between your heartbeats — a function controlled by your autonomic nervous system (ANS). As such, HRV is said to be a “proxy of autonomic activity” that’s associated with executive functions, emotional regulation and more.4

HRV can help assess autonomic dysfunction, which, according to researchers with Louisiana State University in Baton Rouge, is an “emerging mechanism in the development of cardiometabolic disease.”5 Low HRV, for instance, is associated with increased risk of cardiovascular disease and mortality. Reduced HRV is also linked to the accumulation of visceral fat, hyperglycemia, endothelial dysfunction and increased inflammation.

Watermelon contains L-citrulline and L-arginine, which are nitric oxide (NO) precursors. NO helps relax blood vessels and widen arteries. When consumed orally, l-citrulline is converted to l-arginine. These compounds show promise for heart health, in part via their effect on HRV. According to the Louisiana State University team:6

“The amino acid L-arginine serves as the substrate for NO synthase to promote the enzymatic formation of NO. In healthy participants, increasing the plasma concentrations of L-arginine resulted in improved vagal control of heart rate. Other NO-promoting therapies, such as nitrates and beetroot juice, have also shown some promise in improving HRV.”

Watermelon Juice Attenuates Reductions in HRV

The team previously found that consuming watermelon juice for two weeks increases NO bioavailability. It’s believed that loss of NO bioavailability may play a role in reduced HRV.7 They conducted a randomized, double-blind, placebo-controlled trial to determine the effects of daily watermelon juice consumption for two weeks on HRV during an oral glucose challenge (OGC), or high sugar consumption. OGC has previously been shown to reduce HRV.

The trial involved 18 participants who drank either 500 milliliters (ml) of watermelon juice or a placebo daily for the study period. It found that watermelon juice attenuated the reductions in HRV caused by OCG. According to the study:8

“Using a rigorous study design, we show the efficacy of a naturally rich source of amino acids, L-citrulline, and L-arginine, to preserve HRV during a hyperglycemic episode.

These findings build on our previous work that shows WMJ supplementation protects vascular function during hyperglycemia. NO bioavailability is potentially a link between these two integrated physiological systems, but more work is required to develop a mechanistic understanding of this relationship.”

Eating Watermelon Linked to Healthier Diet

Separate research, published in the journal Nutrients, used data from the National Health and Nutrition Examination Survey (NHANES) to look into the associations between watermelon intake, nutrient intake and diet quality. Previous studies have linked watermelon extracts or supplements to a number of health benefits, including decreased pulse pressure and lower systolic and diastolic blood pressures.9

However, the extracts used in the studies equate to watermelon intakes of more than 2 pounds a day.10 The featured study set out to determine if eating smaller quantities of fresh, raw watermelon would also yield beneficial effects. About 98% of the study participants, which included both children and adults, consumed raw watermelon.11

Among children, usual intake was 125 grams, or 5/8 cup, a day, while adults typically consumed 161 grams, or about 2/3 cup, daily.12 Compared to people who didn’t eat watermelon, those who did had healthier quality diets and increased nutrient intake. The study found:13

“Children and adult watermelon consumers had greater than 5% higher intake of dietary fiber, magnesium, potassium, and vitamin A as well as more than 5% lower intake of added sugars … as well as higher intake of lycopene and other carotenoids. This study suggests watermelon can increase nutrient intake as well as diet quality in both children and adult Americans.”

Even compared to other foods, such as oatmeal, mango and nuts, watermelon consumption was associated with the highest positive percent changes. For instance, eating watermelon was linked to a 3% increase in total vegetables among children and a 10% increase in adults. Protein increased 5% in children who ate watermelon, and fatty acid ratio had a 9% increase.14

Watermelon is a nutrient-dense food, so it makes sense that eating it daily gives your nutrition a healthy boost. The Nutrients researchers noted, “Studies focused on raw watermelon intake are less common but have reported reduced triglycerides and LDL cholesterol, body weight, BMI, lower risk of prostate, lung, and breast cancer, as well as higher antioxidant capacity.”15

Regarding the lower sugar intake among watermelon consumers, the researchers suggested, “It’s possible the sweetness of watermelon curbed the desire to have other foods with added sugars.”16A 100-gram serving of watermelon (about 1/2 cup) provides a wealth of important nutrients, including:17

112 milligrams (mg) potassium	8.1 mg vitamin C
28 µg vitamin A	10 mg magnesium
3 µg folate	0.4 grams of dietary fiber

Watermelon Is a Bioavailable Source of Antioxidants

Watermelon is also unique in that it’s a rich source of antioxidants, including lycopene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin.

"Watermelon has over ten and six times higher beta-carotene and beta-cryptoxanthin content, respectively, than other commonly consumed fruits," the researchers noted. "Encouraging Americans to consume watermelon could benefit intake of certain nutrients as well as unique components with antioxidant properties."18

Diets rich in the carotenoids beta-carotene, lutein and lycopene confer greater resistance against oxidation of low-density lipoprotein (LDL) cholesterol,19 which plays a role in the development of atherosclerosis. Higher plasma concentration of carotenoids was also associated with lower DNA damage.20

Plasma levels of antioxidants such as lutein, zeaxanthin, vitamin E, beta-cryptoxanthin, lycopene and alpha- and beta-carotene are also inversely correlated with congestive heart failure severity.21

Lycopene, a carotenoid antioxidant that gives watermelon its pink or red color, is especially noteworthy, as research suggests it may significantly reduce your risk of stroke. A study that followed men in their mid-40s to mid-50s for more than 12 years found those with the highest blood levels of lycopene were 55% less likely to have a stroke than those with the lowest levels.22

L-citrulline, meanwhile, may have therapeutic usefulness for cardiovascular disease. According to a study in Cardiovascular Drug Reviews:23

"Supplemental administration [of] L-arginine has been shown to be effective in improving NO production and cardiovascular function in cardiovascular diseases associated with endothelial dysfunction, such as hypertension, heart failure, atherosclerosis, diabetic vascular disease and ischemia-reperfusion injury, but the beneficial actions do not endure with chronic therapy.

Substantial intestinal and hepatic metabolism of L-arginine … makes oral delivery very ineffective … In contrast, L-citrulline is not metabolized in the intestine or liver … L-citrulline entering the kidney, vascular endothelium and other tissues can be readily converted to L-arginine, thus raising plasma and tissue levels of L-arginine and enhancing NO production."

A 2022 meta-analysis further highlighted watermelon consumption for improvement of cardiometabolic risk factors, calling out l-citrulline intake as well:24

“To conclude, longer-term l-citrulline supplementation and watermelon consumption may improve vascular function, suggesting a potential mechanism by which increased l-citrulline intake beneficially affects cardiovascular health outcomes in adults.”

More Reasons to Eat Watermelon

Another study looked at the effects of consuming “whole blenderized watermelon,” which refers to whole watermelon, including the flesh and rind, blended together.25 Overweight or obese children between the ages of 10 and 17 consumed either 1 cup of blenderized watermelon or a sugar-sweetened beverage daily for eight weeks.

Watermelon intake significantly decreased body mass index (BMI), BMI percentile, body fat percentage and HbA1c — a test that measures average blood sugar levels over three months. “Watermelon is a potential alternative to unhealthful snacks for improving anthropometry and some risk factors related to obesity in children,” the study concluded.26

Watermelon, which is 91% water by weight,27 also helps keep people hydrated, and this is another reason it’s so good for you. It also boosts satiety, which has benefits for weight management. In a study of 33 overweight or obese adults, participants consumed either 2 cups of watermelon or low-fat cookies daily for four weeks.28

The watermelon led to greater satiety, including lower hunger, food consumption and desire to eat and greater fullness. Eating watermelon also led to significantly decreased body weight, BMI, systolic blood pressure and waist-to-hip ratio compared to cookie consumption, which led to increased blood pressure and body fat. The watermelon group also enjoyed lower oxidative stress and increased antioxidant capacity. The researchers noted:29

“This study shows that reductions in body weight, body mass index (BMI), and blood pressure can be achieved through daily consumption of watermelon, which also improves some factors associated with overweight and obesity.”

A review of the evidence surrounding watermelon and l-citrulline for cardiometabolic health, spanning studies conducted from 2000 to 2020, further supported watermelon for reduced blood pressure and, potentially, weight control. Emerging evidence even suggests watermelon may boost brain and gut health by increasing NO bioavailability in all tissues.30

Sources and References

• 1 J Am Coll Cardiol. 2022 Jul 12;80(2):138-151. doi: 10.1016/j.jacc.2022.04.046., Results
• 2, 3 American College of Cardiology, Cardiometabolic Initiatives
• 4 Front Neurosci. 2023; 17: 1055445
• 5, 6, 7, 8 Nutrients 2023, 15(4), 810; doi: 10.3390/nu15040810 
• 9, 10 Nutrients 2022, 14(22), 4883; doi: 10.3390/nu14224883
• 11 Medical News Today May 10, 2023
• 12, 13 Nutrients 2022, 14(22), 4883; doi: 10.3390/nu14224883, Abstract
• 14, 16, 18, 27 Nutrients 2022, 14(22), 4883; doi: 10.3390/nu14224883, Discussion
• 15, 17 Nutrients 2022, 14(22), 4883; doi: 10.3390/nu14224883, Intro
• 19 Molecular Nutrition and Food Research, 2007;51(8)
• 20 Nutr Metab Cardiovasc Dis. 2001;11(4 Suppl):78
• 21 Free Radic Biol Med. 2002;32(2):148
• 22 Neurology October 9, 2012; 79(15); 1540-1547
• 23 Cardiovascular Drug Review 2006 Fall-Winter;24(3-4):275-90
• 24 Br J Nutr. 2022 Nov 14; 128(9): 1758–1770
• 25, 26 Pediatr Obes. 2023 Apr 18;e13038. doi: 10.1111/ijpo.13038
• 28, 29 Nutrients 2019, 11(3), 595; doi: 10.3390/nu11030595 
• 30 Curr Atheroscler Rep. 2021 Dec 11;23(12):81. doi: 10.1007/s11883-021-00978-5

tips for raising picky eaters

 Tips for Raising Picky Eaters: What’s a Parent to Do?

If your child prefers bags of chips to healthy meals and boycotts vegetables most nights, then you may be the parent of a picky eater. While raising picky eaters is certainly a challenge, there are steps you can take to point your children in a more balanced direction.

The idea of encouraging your kids to consider new foods may seem daunting. Picky eating, however, is far from uncommon. A longitudinal study published in the Eating Behaviors journal revealed that 8% to 50% of chil- dren between the ages of two and 11, depending on the sample, are reluctant to try new ingredients, unwilling to consume the recommended amount of healthy grains and produce, and inflexible at mealtimes.1

To persuade your kids to consume consistent, wholesome meals, you may need to be creative. Here are some strategies to help your picky eaters expand their dietary horizons: 

1. Engage your children at the grocery store.

If your kids scoff at the produce on their plates at home, take them on a “field trip” to the grocery store or farmer’s market, and ask them to pick fruits and vegetables that appeal to them. Vibrant options like rainbow carrots and watermelon may help them view certain food groups from a new perspective.

You can also pique your kids’ interest by discussing the unique benefits and flavors of the ingredients on display. Then, have them identify their favorite items along with something new they would like to try. Encouraging your children to voice their opinions and participate in the food selection process can help reduce pickiness at home.

2. Incorporate healthy ingredients into your kids’ favorite dishes.

According to the U.S. Department of Agriculture (USDA), fruits and vegetables should account for roughly half of what’s on the plate.2 But nutrition authorities haven’t said anything about ensuring these items visibly take up half the plate.

With this in mind, consider combining healthy ingredients with your kids’ favorite foods—doused in tasty sauces, for example, or mixed into dishes they like. Here are a few options:

• Add blueberries or oats to pancakes
• Serve fresh cabbage or other greens with tomato sauce
• Stir finely chopped broccoli into a bowl of macaroni and cheese
• Add a powdered probiotic to a drink to help support gastrointestinal health

There are countless options in this vein. The point here is to show your picky eaters that even the most intimidating ingredients can taste delicious when prepared in familiar ways.

3. Blend fresh produce into a nutritious smoothie.

One surefire way to lessen picky eating is to blend fresh produce into a nourishing burst of flavor. Trans- forming raw fruits and vegetables into a smoothie is especially effective for children who dislike specific food colors and textures.

For instance, if your kids refuse to eat leafy greens, consider preparing a kale smoothie masked behind a swirl of colorful berries and a smooth consistency. Here’s a sample list of ingredients that will yield two servings:

• 1 cup apple juice 
• 1 cup kale 1 cup blueberries
• 1 banana
• 2 tablespoons ground chia seeds

If you’re worried the taste of kale will overwhelm your picky eaters, start by blending a single stalk of the vegetable with the other ingredients. You can always add more kale as your kids adjust to the flavor.

4. Put your children in social situations with nonpicky eaters.

Parents who want their kids to broaden their dietary horizons should consider subjecting their picky eaters to peer pressure. While this may sound counterintuitive, children are more likely to sample new foods when they observe their peers eating nutritiously. Research indicates that peer pressure can help promote cooperation in the long term.3

Of course, there’s no need to view this approach as pressure—at least not explicitly. Rather, simply make an effort to place your children in social situations with nonpicky eaters. Do you have a friend or relative whose kids will try anything? Invite them over for lunch or dinner, and by the end of the meal, your chil- dren may end up reaching for an extra helping of quinoa.

5. Create a salad bar for supper.
The USDA states that getting kids involved in the meal prep process can help cut back on picky eating.4

Creating a salad bar is a seamless way to have your children put together healthy, colorful plates of food.

Similar to taking them along to the grocery store, this tip gives kids a greater sense of agency. So, with this in mind, lay out a spread of fresh spinach, cherry tomatoes, corn, kidney beans, chicken, and other wholesome ingredients. Then watch as your children take pleasure in eating a balanced meal they’ve “created” themselves.

Above all else, make sure your children understand the importance of eating healthfully and mindfully. Encour- age your kids to stay at the table until mealtime is over, and ask them to try at least one bite of everything on their plate. By implementing the abovementioned tips, and by being flexible and understanding in your ap- proach, you may find your children will outgrow their picky eating habits as they mature.

References:

1. MascolaAJetal.Pickyeatingduringchildhood:alongitudinalstudytoage11years.EatBehav.2010;11(4):253-257.

 2. USDA.MYPLATE.http://www.choosemyplate.gov/MyPlate.AccessedMarch16,2018.

3. ManiAetal.Inducingpeerpressuretopromotecooperation.SciRep.2013;3:1735.

4. USDA.HealthyTipsforPickyEaters.https://choosemyplate-prod.azureedge.net/sites/default/files/audiences/HealthyTipsforPickyEaters.pdf.Accessed March 16, 2018. 

 

7 ways to build a healthier Immune system

 I love sharing articles from people I respect and admire in the health field. 

Here is an article written by Dr Robert Silverman that is excellent and will help you navigate a healthier lifestyle and Immune system.

Enjoy!!

7 ways to build defenses against illness and disease when patients ask how to build a strong and healthy immune system

Robert Silverman, DC January 3, 2023 <https://www.chiroeco.com/how-to-build-a-strong-and-healthy-immune-system/

The immune system has a difficult job. Its primary focus is to protect and keep you healthy from foreign invaders. It’s always walking a tightrope between being hypervigilant and not being vigilant enough. By supporting it — with proper nutrition, healthy lifestyle choices and nutritional supplements — you allow your immune system to rejuvenate and maintain its delicate balance. But how to build a strong and healthy immune system, and why does it matter?

A weakened immune system can leave patients vulnerable to infectious diseases, autoimmunity and chronic illnesses. And they don’t have a backup immune system if they choose to neglect the one they have.

Thankfully, there are many safe, effective avenues when patients ask how to build a strong and healthy immune system.

Here’s what I recommend.

1.    Eat better for a stronger immune system

Stronger immunity starts with a better diet and good gut health. Begin by saying no to gluten, processed foods, sugar, dairy and artificial sweeteners. Likewise, avoid deep-fried foods and foods cooked in pro-inflammatory vegetable oils.

Avoiding these foods is the basis of an anti-inflammatory diet. Removing them from the diet reduces cellular stressors, inhibits inflammatory signals from the immune system and promotes healthy gut microbiota. A diet high in sugar, for example, can damage your immune system; more specifically, sugar can damage the immune cells in the gut.

The healthiest diets focus on nutrient-rich whole foods, lots of plants and limited processed foods. The Mediterranean and plant-forward diets are anti-inflammatory in addition to their other benefits. Research has found that eating a Mediterranean-style diet leads to a healthier gut microbiome with more beneficial bacteria, along with lower inflammation and better blood sugar control. A healthy gut microbiome is also associated with a lower risk of illness, including COVID-19.

Detect and avoid food sensitivities

Detecting and avoiding food sensitivities can be a game changer for patients when it comes to immune health. Food sensitivity is an immune-based reaction to food that elevates inflammation. Undetected food sensitivities can lead to chronic inflammation, possible autoimmunity and a compromised immune system. Treating and avoiding food sensitivities can make a dramatic improvement in immune system function.

Environmental toxins such as lead, acrylamide, BPA and many others can enter the body and interact with the immune system, causing detrimental immune activation or suppression. A semi-annual quality detoxification program will help rid the body of toxins. At the same time, patients should work to reduce exposure to environmental toxins.

Focus on hydration

Staying well-hydrated aids in maintaining a properly functioning immune system. A good rule of thumb is to drink three-quarters of your body weight in ounces, spread throughout the day. Drinking water improves overall immunity and helps the body eliminate some pathogens naturally. Avoid fruit juices, alcoholic beverages, soda and other sweetened beverages. Stick to plenty of filtered water, organic coffee, black tea, green tea and mild herbal teas.

Manage blood sugar

When asking how to build a strong and healthy immune system, controlling patients’ blood sugar is essential for peak immunity. The glycemic index diet is one of the best dietary approaches for controlling blood sugar. It focuses on foods that have a low impact on your blood sugar.

For example, the glycemic index is a way to rank carbohydrates by their effect on blood glucose levels. Low GI (1 to 55) foods are mostly whole, unprocessed carbohydrates such as fruits, vegetables and whole grains. High GI (above 70) foods, which can send your blood sugar soaring, are mostly sugary foods and processed carbohydrates such as white bread and pasta. A low GI diet helps keep your blood sugar at a healthy level and enables you to maintain good metabolic health, including good insulin sensitivity.

When metabolic health is good, the immune system functions optimally.

Consider intermittent fasting

Intermittent fasting, or time-restricted eating with a 14- to 16-hour fasting period, allows patients’ immune systems to rejuvenate through autophagy and mitophagy. The rejuvenation process reprograms the immune system, leading to improved immune balance and better immune resilience. Autophagy also plays a crucial role in gut health. It maintains intestinal homeostasis and allows for the interaction between the gut microbiota and the innate and adaptive immune systems.

In addition, intermittent fasting helps maintain intestinal barrier integrity, which improves overall immunity. Some evidence suggests that people who follow a time-restricted eating pattern experience fewer complications from COVID-19.

Make clean eating a priority

It’s been said that eating organic isn’t a trend; it’s a return to tradition. The many chemicals we’re exposed to through our food can damage our immunity. Make clean eating a priority by choosing organically grown produce, grass-fed meat and pasture-raised poultry and eggs whenever possible. Organic bone broth is a great way to get vital minerals such as calcium into the diet.

The immune system needs to get plenty of omega-3 fatty acids to function well. Choose wild-caught SMASH fish: salmon, mackerel, anchovies, sardines and herring. Avoid processed vegetable oils; use extra-virgin olive oil, avocado oil, coconut oil and macadamia nut oil for cooking instead.

I strongly recommend a plant-forward diet for patients that is high in organically-grown fruits/vegetables, raw nuts/seeds and quality clean proteins. This diet is high in the fiber needed to support gut health. In addition, a plant-forward diet is high in polyphenols and plant compounds such as quercetin and resveratrol, which are powerful antioxidants. Polyphenols improve gut health and activate the immune system. Foods high in polyphenols include vegetables, berries, herbs and spices, dark chocolate, nuts, olives, coffee, and green and black tea.

In a recent study of almost 3,000 health care workers worldwide, those who followed a plant-forward diet had a 73% lower chance of becoming ill with moderate-to-severe COVID-19 than their colleagues who didn’t follow these diets. If they followed a plant-based or pescatarian diet (eating fish/seafood but no other animal foods), their chances of moderate-to-severe COVID-19 were 59% decreased compared to those who didn’t follow these diets.

2.    Manage stress

Ongoing stress can sharply reduce immunity by raising cortisol levels and causing inflammation. Recognizing that stress affects patient health is the first step to reducing it. Once one acknowledges their stressors, various techniques are available to help cope. Some of my patients find meditation, mindfulness and yoga very helpful; others prefer to work out or spend time on a relaxing hobby. No one approach is better than any other; the key is to find a stress reduction technique (or more than one) that works and to use it regularly.

I often see a real improvement in immune systems when my patients take stress reduction seriously. They get sick less often, reduce their joint and muscle pain, and have less systemic inflammation.

Chronic stress often occurs with chronic sleep loss. The two feed on each other, causing inflammation, hormonal imbalances, digestive problems and decreased immunity. More on the importance of sleep is below.

3.    Patients need to get sufficient sleep

Sleep is the silent superpower. It enables immune systems to function efficiently and effectively. While patients sleep, the body repairs itself and removes toxins and waste. At the same time, their levels of immune cells rise naturally. A growing body of research shows that getting 7-8 hours of quality sleep daily is essential for the immune system to reboot.

4.    Exercise regularly

Regular exercise is one of the key pillars when patients ask how to build a strong and healthy immune system . One of the easiest ways to improve immunity is by getting regular, moderate exercise for 30-60 minutes a day. Exercise reduces inflammation and stimulates immunity by improving the circulation of immune cells and antibodies in the body, which makes it easier for the immune system to detect and respond to potential threats.

As with sleep, make daily exercise a top priority for patients, especially if they have a job or lifestyle that means they spend more than a few hours a day sitting. As I tell my patients, sitting is the new smoking.

Numerous studies show that almost all forms of regular exercise give you the same fitness and immunity benefits. When we exercise, antibodies and white blood cells circulate throughout the body faster, making it easier for the immune system to detect and respond to potential threats. Running or jogging, walking at a good pace, exercising along with a video, practicing yoga and performing resistance exercises are all excellent choices. The key is to do some form of exercise regularly for at least 30 minutes per day, 5-6 days per week.

A single 30-minute session of weight resistance training, for example, will boost a patient’s lymphocyte count. They will see the payoff in stronger muscles, better body composition and better overall fitness. Sufficient muscle mass allows for a better immune response in most people. Patients probably won’t get sick as often with minor illnesses like colds — and research shows exercise can reduce inflammation and cut the risk of autoimmunity and chronic disease.

A 2021 study of nearly 50,000 COVID-19 patients found that consistently inactive patients were more than twice as likely to need hospitalization or die compared to those who consistently met physical activity guidelines. Compared to patients who only did some physical activity, those who were consistently inactive were 20% more likely to need hospitalization and 30% more likely to die.

5.    Improve patient body composition

Excess body fat creates systemic inflammation and reduced immunity; metabolic disorders increase inflammation and further reduce immunity.

A key finding from the pandemic is that being overweight and obese are significant risk factors for severe infection. People of any age who are overweight or obese are much more likely to get infected with COVID-19. If they do get sick, they are more likely to get severely ill and need a lengthy recovery period. Overweight or obese people with metabolic disorders such as metabolic syndrome or Type 2 diabetes are even more likely to get seriously ill.

The pandemic has been a wake-up call for many of my patients to work on losing weight and improving their diets. They now realize how being severely overweight or obese can affect their immunity and understand how significant weight loss and a better diet are to enhancing their immune systems.

6.    Pair with chiropractic care

As we are well aware, chiropractic care can improve the body’s function in a multitude of ways. Include advanced nutrition and physical modalities training in your practice armamentarium, paired with your vast knowledge of the body and synergistic treatments that can also allow the central nervous system to perform optimally and improve immune system function.

Low-level laser therapy

I believe that low-level laser therapy (LLLT), also referred to as non-thermal laser therapy, is the most versatile health care modality of the current century. Research has shown it provides beneficial effects for a wide array of health conditions, such as musculoskeletal injuries, vagus nerve stimulation, gut restoration/health and improved immune function.

LLLT can stimulate and balance the immune system and reduce inflammation. Laser therapy enhances microcirculation of the blood and lymph, which can aid immunological adaptation and strengthen the immune system.

7.    Boost patient immune health with supplements

Eating a well-balanced, plant-forward diet low in sugar and processed foods is key to strong immune health. However, eating well may not always be accessible for patients in today’s fast-paced, fast-food society. They sometimes need more of a vitamin, mineral or nutrient than they can realistically get from their diet.

Depleted cells in the body may not be repleted sufficiently by food alone. That’s why I often recommend specific dietary supplements as an addition to a healthy diet. Supplements can provide good nutrient status and nutrient stores. This status provides balanced immune system function, which will provide a strong defense against pathogens.

Vitamin D, for example, is necessary for strong immunity. Vitamin D mostly comes from exposure to sunshine, but we spend 90% of our lives indoors. A daily supplement is the best way to ensure you get enough of this vitamin.

Top five supplements for immunity

My top five daily supplements synergistically stimulate, balance and support both the innate and the adaptive immune responses:

Daily multivitamins with minerals: Vitamins A, C, D and the mineral zinc are needed to build the many enzymes for immune cells to produce cytokines and antibodies efficiently.

Omega-3 fatty acids: Omega-3 fatty acids help lymphocytes produce cytokines and chemokines that direct the immune response.

Vitamin D3 with vitamin K2: Taking vitamin D3 with vitamin K2 helps ensure the calcium transported by the vitamin D is absorbed by bones where it’s needed most.

Pro-resolving mediators (PRMs): PRMs help limit acute inflammation and promote resolution after an immune response.

Prebiotics and probiotics: Prebiotics support the growth of beneficial bacteria in the gut, while probiotics aid in modulating the immune system by providing beneficial bacteria to the gut’s ecosystem.

Today more than ever, building a strong immune system is essential for vibrant health. We now have many effective modalities for helping patients strengthen their immunity. As our understanding of the gut microbiome and other aspects of immunity expands, we can successfully target our treatments to meet individual needs.

If history is to repeat itself, there will be other health pandemics. But we can learn something from the past: The first and most controllable line of defense against illness is our own immune system. When considering how to build a strong and healthy immune system, instead of only reacting to sickness, a proactive approach to immunity can help reduce the risk of illness — and possibly even prevent it.

Multivitamins and cognitive aging.

 According to the COSMOS-Mind study <https://clinicaltrials.gov/ct2/show/NCT03035201> results presented at the 14th Clinical Trials on Alzheimer's Disease (CTAD) conference, November 10, 2021…

Taking a daily multivitamin for 3 years is associated with a 60% slowing of cognitive aging, with the effects especially pronounced in patients with cardiovascular (CVD) disease.

In addition to testing the effect of a daily multivitamin on cognition the COSMOS-Mind study also examined the effect of cocoa flavanols, but showed no beneficial effect.

The findings "may have important public health implications, particularly for brain health, given the accessibility of multivitamins and minerals, and their low cost and safety," said study investigator Laura D. Baker, PhD, professor, Gerontology and Geriatric Medicine, Wake Forest School of Medicine, Winston-Salem, North Carolina.

Placebo-Controlled Study

The study is a substudy of a large parent trial that compared the effects of cocoa extract (500 mg/day cocoa flavanols) and a standard multivitamin-mineral (MVM) to placebo on cardiovascular and cancer outcomes in more than 21,000 older participants.

COSMOS-Mind included 2262 adults aged 65 and over without dementia who underwent cognitive testing at baseline and annually for 3 years. The mean age at baseline was 73 years, and 40.4% were men. Most participants (88.7%) were non-Hispanic white and almost half (49.2%) had some post-college education.

All study groups were balanced with respect to demographics, CVD history, diabetes, depression, smoking status, alcohol intake, chocolate intake and prior multivitamin use. Baseline cognitive scores were also similar between study groups. Researchers had complete data on 77% of study participants.
The primary endpoint was the effect of cocoa extract (CE) vs placebo on Global Cognitive Function composite score. The secondary outcome was the effect of MVM vs placebo on global cognitive function.

Additional outcomes included the impact of supplements on executive function and memory and the treatment effects for prespecified subgroups, including subjects with a history of CVD.

Using a graph of change over time, Baker showed there was no effect of cocoa on global cognitive function (effect: 0.03; 95% CI, -0.02 to 0.08; P = .28). "We see the to-be-expected practice effects, but there's no separation between the active and placebo groups," she said.

It was a different story for MVM. Here, there was the same practice effect, but the graph showed the lines separated for global cognitive function composite score (effect: 0.07; 95% CI, 0.02 - 0.12; P = .007).

"We see a positive effect of multivitamins for the active group relative to placebo, peaking at 2 years and then remaining stable over time," said Baker.
There were similar findings with MVM for the memory composite score, and the executive function composite score. "We have significance in all three, where the two lines do separate over and above the practice effects," said Baker.

New Evidence

Investigators found a baseline history of CVD, including transient ischemic attack, congestive heart failure, coronary artery bypass graft, percutaneous transluminal coronary angioplasty, and stent, but not myocardial infarction or stroke as these were excluded in the parent trial because they affected the response to multivitamins.

As expected, those with CVD had lower cognitive scores at baseline. "But after an initial bump due to practice effect, at year 1, the cardiovascular disease history folks continue to benefit from multivitamins, whereas those who got placebo multivitamins continue to decline over time," said Baker.

Based on information from a baseline scatter plot of cognitive function scores by age, the study's modeling estimated the multivitamin treatment effect had a positive benefit of .028 standard deviations (SD) per year.

"Daily multivitamin-mineral supplementation appears to slow cognitive aging by 60% or by 1.8 years," Baker added.

To date, the effect of MVM supplementation on cognition has been tested in only one large randomized clinical trial — the Physicians Health Study II. That study did not show an effect, but included only older male physicians — and cognitive testing began 2.5 years after randomization, said Baker.

"Our study provides new evidence that daily multivitamin supplementation may benefit cognitive function in older women and men, and the multivitamin effects may be more pronounced in participants with cardiovascular disease.”

For effects of multivitamins on Alzheimer's disease prevalence and progression, "stay tuned," Baker concluded.

Following the presentation, session co-chair Suzanne Schindler, MD, PhD, instructor, Department of Neurology, Washington University School of Medicine, St. Louis, Missouri, said she and her colleagues "always check vitamin B12 levels" in patients with memory and cognitive difficulties and wondered if study subjects with a low level or deficiency of vitamin B12 benefited from the intervention.

"We are asking ourselves that as well," said Baker.

"Some of this is a work in progress," Baker added. "We still need to look at that more in-depth to understand whether it might be a mechanism for improvement. I think the results are still out on that topic.”

Source: 14th Clinical Trials on Alzheimer's Disease (CTAD) conference: Oral Communications (OC) #4. Presented November 10, 2021.

Omega-3 fatty Acids and health as per National Health Institute....

Omega-3 Fatty Acids and Health:

According to a recent (March 26, 2021) National Institutes of Health Omega-3 Fatty Acids Fact Sheet for Health Professionals…  

"The potential health benefits of consuming omega-3s are the focus of a great deal of scientific research. By far, the majority of research has focused on EPA and DHA from foods (e.g., fish) and/or dietary supplements (e.g., fish oil) as opposed to ALA from plant-based foods. Many observational studies link higher intakes of fish and other seafood with improved health outcomes." 

The health conditions the National Institutes of Health Omega-3 Fatty Acids Fact Sheet for Health Professionals listed as benefited by healthy levels of the omega-3 fatty acids are as follows:

• Cardiovascular disease (CVD) and CVD risk factors
• Infant health and neurodevelopment
• Cancer prevention
• Alzheimer’s disease, dementia, and cognitive function
• Age-Related Macular Degeneration (AMD)
• Dry eye disease
• Rheumatoid arthritis
• Depression
• Inflammatory Bowel Disease
• Attention-Deficit / Hyperactivity Disorder (ADHD)
• Childhood Allergies
• Cystic Fibrosis

Reference: <https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/>

• Omega 3 Calculator: https://omegaquant.com/omega-3-index-calculator/

From the Omega-3 Calculator Website:

• Up to 3,000 mg per day of EPA and DHA is considered safe and is set as the upper limit in the calculator. We recommend you retest after 3-4 months to see if your diet changes are working for you. Please consult your healthcare provider before making any major changes to your diet

Examples:

• Bob has an Omega-3 Index of 4%, doesn’t eat fish and sometimes takes a multivitamin. The Omega-3 Index Calculator estimates that he should aim to take 2200 mg per day of EPA and DHA from a standard omega-3 supplement. If he finds a phospholipid or triglyceride-based supplement, he should aim for only 1400 mg per day.
• Susan has an Omega-3 Index of 6%, and she eats fish once per week and takes around 600 mg per day of EPA and DHA in a standard fish oil supplement. The Omega-3 Index Calculator estimates that she should try to reach 1800 mg per day of EPA and DHA. She could add another serving of fish to her weekly meals in addition to increasing her supplemental intake to 1800 mg of EPA and DHA per day. She could also try to find a triglyceride-base supplement and aim for 1300 mg of EPA and DHA per day.

Omega-3 / Omega-6 Fatty Acids Ratio and Health:

Some researchers propose that the relative intakes of omega-6s and omega-3s—the omega-6/omega-3 ratio—may have important implications for the pathogenesis of many chronic diseases, such as cardiovascular disease and cancer. 

Reference: Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med 2008;233:674-88. 

Vitamin D and Health:

According to a recent (March 26, 2021) National Institutes of Health Vitamin D Fact Sheet for Health Professionals…  

Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.

The health conditions the National Institutes of Health Omega-3 Fatty Acids Fact Sheet for Health Professionals listed as benefited by healthy levels of the Vitamin D are as follows:

• Bone Health and Osteoporosis
• Muscle Function 
• Muscle Cramps and Spasms 
• Reduction of inflammation
• Healthy modulation of such processes as cell growth, neuromuscular and immune function, and glucose metabolism (Type 2 Diabetes)
• Healthy regulation cell proliferation, differentiation, and apoptosis 
• Lower Risk of Depression
• Lower Risk of Cardiovascular Disease
• Lower Risk of Cancer (Breast Cancer, Colorectal Cancer, Lung Cancer, Prostate Cancer
• Lower Risk of and management of Multiple Sclerosis 
• Supports Weight Loss

Reference: <https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/>

• Vitamin D Calculator: https://omegaquant.com/vitamin-d-calculator/

From the Vitamin D Calculator website:

Up to 4,000 IU per day of supplemental Vitamin D is considered safe and is set as the upper limit in this calculator. The calculation is only valid for body weights up to 125 kg (275 lbs). Due to the seasonal effect on Vitamin D blood levels, we also suggest testing once per season to adjust your supplementation. Please consult your healthcare provider before making changes to your diet or supplementation regimen.

A person weighing 150 lbs with a Vitamin D blood level of 15 ng/mL and current intake of 1000 IU/day would need to increase their total intake to more than 2800 IU/day to achieve a blood level of 30 ng/mL.

A person with the same current and target blood level and intake, but who weighs more, like 200 lbs for example, would need a dose of at least 3400 IU/day.

The Upper Limit of supplemental Vitamin D intake set by the Institute of Medicine is 4000 IU/day. Learn more >
It is possible to take a higher dose, like 5000 IU, every other day to achieve an average daily dose of 2500 IU/day.
Loading doses or very high doses of Vitamin D taken every week or two have also been shown to be safe and effective at raising Vitamin D levels.
To determine the loading dose recommended by the calculator, multiply the daily dose by the number of days between doses. For example, a daily dose of 2000 IU/d would equal taking 28,000 IU every 2 weeks (2,000 IU/day x 14 days). Please consult with your healthcare provider before using loading doses as your regimen.

Please contact our office @ Natural Health Haven LLC to get your simple Omegaquant blood spot test for Omega 3 fatty acids or your vitamin D levels.