Nutrition. Vitamins. You.
Quercetin is a flavanol that has been studied for its influence on inflammation. This is especially important, as recent studies have been released discussing the link between inflammation and the immune system.
Joint discomfort can be extremely painful and may feel like just another ailment you have to experience as you age. But that is not the case.
Invite Health Podcast, Episode hosted by Jerry Hickey. Ph
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In Part 1 of Restoring Your Aging Immune System, we discussed how your immune system becomes weaker with age, making you more susceptible to diseases and infections. If you missed that episode, click here to listen now! In today’s episode, Part 2, we will discuss what you can do to make your immune system stronger, including what supplements I take to help maintain overall health and wellness.
Probiotic Bacteria for the Immune System
Research shows that a healthy person has hundreds of strains of bacteria in their intestines, including strains of yeasts and viruses. A number of things can cause a decline in the number of these strains. These bacteria are intimately involved with controlling the immune system. About 70% of your immune cells come in contact with your digestive tract and there is an interaction between them and gut bacteria. If you don’t have sufficient quantities of healthy bacteria (the Probiotic-types), the harmful bacteria will confuse and active the immune system. This is implicated in many harmful things.
One is leaky gut syndrome. Toxins released by the bad bacteria inflame the lining of the intestines and you develop a leakage, where toxins from the intestines and possibly bacteria and viruses themselves leak into the blood stream and wreak havoc. In fact, leaky gut syndrome has been implicated in conditions such as systemic lupus and even rheumatoid arthritis. So, when you have sufficient, healthy bacteria your immune system is kept under control and they very quickly heal the lining of your stomach and intestines.
Probiotic numbers decline for a number of reasons –
You can obtain healthy bacteria or Probiotics from fermented foods like yogurt, kefir or a supplement. The strains of bacteria decline as we age, also. The journal Nutrients reviewed four different studies of people in their 60s and 70s. Researchers looked at a particular strain of bacteria called Bifidobacterium animalis subsp. lactis and found, within a few weeks, it strengthened the activity of natural killer cells. In Part 1, we discussed how natural killer cells lose their strength as we age. This particular stain of Probiotic bacteria improved the strength of the natural killer cells in these studies.
In the journal of Dairy Science, researchers studied Lactobacillus plantarum; this is another beneficial strain of Probiotic bacteria. It reduced the incidence of upper respiratory tract infections in adults. It also reduced how long participants had the infection and the intensity of the symptoms. It also reduced pro-inflammatory cytokines and enhanced natural killer cell activity. This is what becomes dangerous in infections like Ebola or COVID-19. Pro-inflammatory cytokines over activate the immune system and make it attach your own organs.
In the journal of the American Geriatric Society a study was published by Mcmaster University of Ontario of 209 nursing home residence, aged 65 and over, from 14 different nursing homes. Taking the strain Lactobacillus rhamnosus reduced the number of infections with a virus by 45% over a six month period. This shows just how important probiotic bacteria can be to enhancing and directing your immune system.
Fiber and Prebiotics for the Immune System
There are also a lot of things in fiber that feed the good bacteria. This is why following a fiber-rich diet is so important. Fiber is a starch that you cannot digest or absorb. It is found in vegetables, whole grains, and seeds and nuts. When you put fiber and good bacteria together in a supplement, it is called a prebiotic with a probiotic. A prebiotic is simply the food for the probiotic bacteria. The probiotics work with the fiber to release a bunch of different things, including acids like lactic acid and propioic acid that benefit the digestive tract. Deeper down the intestines you actually release butyric acid; there is an interaction between good bacteria and good foods and the release of butyric acid. These three acids give energy to our immune cells and to our digestive tract so they can function properly. But the butyric acid also heals the lining of the intestines very rapidly and improves the absorption of minerals, such as calcium and magnesium.
Additional Methods to Enhancing A Good Diet
Cocoa has been shown to be great for brain health, specifically the circulation to your brain, and for heart health. But the active ingredients in cocoa have to be activated by probiotic bacteria otherwise it does not work. Another example is Green tea which has a vast majority of benefit; These benefits cannot be demonstrated unless probiotic bacteria is activated. Cruciferous vegetables like broccoli, cabbage and kale must also be activated in order to reap the benefits of their components.†
Older individuals make less Vitamin D when exposed to the sun. Normally, to make Vitamin D, the cholesterol from the sun is irradiated by ultraviolet radiation coming from the sun and it goes to a precursor of Vitamin D that is stored in your liver called 25-hydroxycalciferol. When released, it lasts about two weeks in your bloodstream which is the type of Vitamin D that your doctor is measuring. It is really a precursor to Vitamin D. Then, it must go to your kidneys to be activated. You require the mineral Magnesium for this. Then it becomes 125-hydroxycalciferol, which is the active version of Vitamin D.†
Your immune cells – your T and B-cells – have receptor sites for Vitamin D. Just like immune cells release Melatonin to be activated, there are receptor sites for Vitamin D to be activated. T-cells activate different parts of the immune system and coordinate the fight against an infection. Plus, at the end of an infection, they tone down the immune response. B-cells make antibodies. If you lack vitamin D, there is less chance that an immune cell will be properly activated.†
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Our immune system becomes less competent with age. This makes a person more vulnerable to diseases and can make a common infection, such as the flu much more dangerous. Here’s what you need to know about your aging immune system.
Photo by Brooke Lark on Unsplash As the temperature gets colder, your immune system is in over drive. It is important to know what you can do to keep your immune system balanced and healthy in order to avoid getting sick. Here are eight foods …
It’s a common thought that we only need to pay attention to our immune system during the colder, drier months. The weather may be warmer during the Spring and Summer but just because cold and flu season is over, doesn’t mean your immune system is any less effected.
You’ve put away your heavy coat and traded it in for a lighter jacket. Spring is here and you are ready for warmer temperatures! But, even as flu season comes to a close, the inconsistent spring temperatures (especially if you’re in New York!) may actually increase your chances of getting a cold. You may also have allergies to worry about in the Spring, as flowers start to blossom and pollen starts to bloom. Good news! There are some tips to boost your immune system this Spring!
As the temperatures rise, you’ll want to spend more time outside in the sun. Research has shown that Vitamin D plays a major role in keeping your immune system strong. Spring is also the best time to start incorporating more fruits and vegetables into your diet, as seasonal fruits and vegetables are now widely available. This will help you get the vitamins and minerals you are looking for.
Outdoor allergies from tree pollen will be at an all time high during the spring. You may want to speak with a nutritionist about incorporating Black Seed or NAC into your diet. Black Seed, also known as Nigella Sativa, supports a healthy respiratory system, including helping to reduce the symptoms of allergies, like a runny nose and itchy eyes. NAC is a powerful antioxidant that helps support the lungs, as it breaks down the immune system’s chemical messengers and mucus, supporting nasal and respiratory health.†
You may feel healthier in the warmer months – the sun is shining and your energy is at an all time high – but that doesn’t mean you should turn your sights away from making sure your immune system is working at its best capacity. Keep your body working at its best by incorporating a Probiotic into your diet. Probiotics are healthy bacteria that are needed to support proper digestion and overall health. This includes everything from your weight to your skin health.
Getting enough sleep is also a great way to boost your summer immunity. Give your body a chance to recover from all of your summer activities like swimming and staying up late. Exercise is also very important! Sweating helps your body remove toxins and the summer is hot enough that every outdoor activity can induce some sweat! So get moving and also sleep well!
Oh no! Fall means that cold and flu season is approaching! But don’t worry – a strong immune system can keep you healthy all season long. You’ll want to be sure to include healthy foods in your diet, exercise regularly and take some immune-boosting supplements to keep your body working at its best.
Green tea is a great option for both your immune system and to provide you with a little warmth during those Fall evenings or mornings. With powerful antioxidant protection, one cup may give you the boost you are looking for. Nucleotides, naturally found in fish, poultry, and legumes, are considered the building blocks that provide the energy your body needs to support all of its major functions. Nucelotides have been shown in research to support a boost in immunity, increase energy and endurance and improve the body’s natural ability to resist infections.†
This time of year, many of us get stuck in a mental rut – less sunlight, colder temperatures and added stress from school, the approaching holidays and much more can leave us feeling run down. The good news is that there are a few things you can do to be sure your immunity is one of the things that is working at its best. Winter workouts are always a great idea, if you bundle up! You’ll want to increase your Vitamin D intake as well, as the low sunlight levels can lead to a vitamin D deficiency if you aren’t consuming enough from your diet alone. Speak with a nutritionists on what your level should be.
Eating the right mood-boosting foods can help! Stay clear of highly refined carbs and sugar that can throw off your blood sugar levels and leaving you feeling worse! Stick to foods that contain omega-3 fatty acids, protein and vitamin B.
There are plenty of things you can do each season in order to keep your immune system working at its best.