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Immune-Boosting Foods for the Season

Anyone who’s ever had a grandparent shove a glass of orange juice at them the second they start to get sick, won’t be surprised to learn that the food you put in your body can help you fight infections that might want to take root in it.

As a general rule, the more nutrient-dense your diet is, the stronger your immune system will be, says general health practitioner Dr. Mo Janson, MD with Welzo. After all, there are a number of nutrients and antioxidants that are thought to support the immune system, including:

vitamin C
vitamin D
vitamin E
zinc
selenium
beta-carotene
quercetin

If possible, it’s best to obtain these nutrients from food based sources rather than supplements, he says. “Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats helps ensure that you’re getting the necessary nutrients for immune function,” he says.

Easy Recipes for Immune Health

If you want to boost your immune-health, eating meals that contain a lot of immune system supportive foods and nutrients is a good move, according to Dr. Gioffre.

In particular, he recommends adding the following foods into your meal whenever possible:

Healthy fats: Fats like avocados, macadamia nuts, almonds, walnuts, EVOO, avocado oil, coconut oil, MCT oil give body energy to maintain cell (including immune cell) function
Dark leafy greens: Spinach, kale, lettuces, and sprouts are a powerful source immune-boosting nutrients
Fermented foods: Fermented food like kimchi, sauerkraut, pickles, and coconut yogurt contain probiotics that support gut as well as overall health

Eating for the season can also support immune health because doing so ensures that you’re consuming foods that are as rich as possible in supportive nutrients. During the Fall and Winter he recommends trying to incorporate in-season fruits and vegetables like sweet potatoes, parsnips, cauliflower, squash (winter, butternut, and spaghetti), avocados, green apples, pears, kale, fennel, broccoli, pomegranates, persimmons, beets, cabbage, endive, and sprouts/microgreens.

Ultimately, how you incorporate the above ingredients into your life is going to depend on personal taste. He suggests power bowls, soups, stews, and salads.

Immune-Boosting Drinks and Teas

If you’ve ever stepped foot in a smoothie shop, juice bar, tea shop, or health food store, you’ve probably seen beverages with catchy names like “immune boosting smoothie” or “immune defense shot”.

Well, many of these beverages actually do something! “Any drink that has ingredients that have been shown to have immune-boosting ingredients, can help support your immune system so long as they are consumed to complement a balanced diet and not as a primary source of nutrients,” says Dr. Janson.

Whether you prefer cold or hot, smooth or creamy, drinks, the below line-up of immune-boosting drinks and teas has something for you.

1. Green juice

If you have a blender and a collection of greens in your fridge, this veggie-forward immune-boosting bevvie is for you.

“Dark leafy greens such as spinach, kale, and sprouts are some of the most powerful foods on the planet because they are loaded with minerals like magnesium and potassium, and antioxidants that will strengthen your immune system from the inside out,” says Dr. Gioffre.

The problem with greens is that because of how much volume they take up in your belly, you can only eat so much of them before feeling full! Blending, then drinking, the greens allows you to consume more of the greens than you would in food-form, he says.

Your move: Throw a bunch of greens into your juicer, then throw the drink back.

2. Cucumber citrus smoothie

You only need three ingredients for this anti-inflammatory elixir: cucumber, grapefruit, and cilantro. “Together, these ingredients create a powerhouse blend that will boost your immune defense, escort toxins out of your body, and put a pep in your step,” says Dr. Dr. Gioffre.

To make it, simply throw 1 whole cucumber (peeled) , 1 grapefruit (peeled), and ½ bunch of cilantro into your juicer. “Liquid is not needed for this smoothie, as the cucumber and grapefruit provide enough,” he explains.

Pro tip: Add a pinch of sea salt on top for flavor and electrolytes.

3. Trifecta tea

“Lemon, ginger, and turmeric are a trifecta of anti-inflammatory superstars,” says Dr. Gioffre. Combining them — plus some black pepper — into a homemade tea with them will cleanse your lymph system, which boosts immunity, he says.

ICYWW: Black pepper has been shown to support your body’s ability to absorb one of the immune-boosting compounds in turmeric (called curcumin).

To start, bring a pot of 16 to 20 ounces of water to a boil. While water is boiling, peel the turmeric and ginger and dice it into small pieces (the smaller the better). Once boiling, remove the pot of water from heat. Next, add turmeric, ginger, and black pepper into the pot with water and simmer for at least 10 minutes. Squeeze a (non-boiled) lemon slice into the cup and enjoy.

4. Bone broth

Just as its name suggests, bone broth is a soup-like drink made from animal bones. It may sound a little gross, but the sippable beverage contains collagen, amino acids, and other vitamins and minerals that work over-time to lower inflammation in the gut and support the immune system, says Dr. Gioffre.

Your move: Save up the bones and the other connective tissues from your other animal-based home cooking in the freezer. Then simmer them in water for several hours. Or, buy the concoction pre-made in the soup or freezer aisle of most health foods stores.

5. Lemon water

This is the easiest immune-boosting drink of all to make — the only two ingredients you need are some water and a citrus fruit. “Water with lemons or limes infused into it has the same vitamin and mineral contents as orange juice, sans the sugar,” says Dr. Gioffre.

Indeed, while orange juice does have a high content of vitamin C which will strengthen your immune system, it also is higher in sugar content than is necessary. “When you consume one small glass of orange juice, you are actually getting the amount of fructose found in four oranges,” he says.

So while OJ may seem like a sick day staple, Dr. Gioffre recommends swapping it out for a little flavored water instead.

Habits for Immune Resilience at Home

At risk of sounding like Captain Obvious, anything that is good for your overall health, is going to be good for your immune health!

The idea of overhauling your entire lifestyle may feel a little daunting, so try implementing just these 3 lifestyle habits for better immune health instead.

1. Manage stress levels

“Stress is, hands down, the single biggest threat to your immune system,” says Dr. Gioffre. That’s because stress triggers the release of the stress hormone (cortisol) which, when chronically elevated, interferes with the production and function of immune cells and function, he explains.

Compounding this not-so-happy effect, is the fact that people have been shown to be more opt to reach for less healthy foods when they are stressed. “When we’re stressed, we stress eat — which means that we primarily reach for sugar,” he says. “The more sugar you eat, the more you crave, and the more sugar you eat the greater the energy crash and stress levels,, so it becomes a vicious cycle.”

Whether prioritizing immune health is the primary focus of your stress management or not, managing stress is essential for overall well-being and heath. “Breathing exercises are at the top of my list for relieving stress,” says Dr. Gioffre.

More specifically, he suggests a breath called the 4:8 extended exhale breath, which entails breathing in for a count of 4 and exhaling for a count of 8, for 20 times. “It can help move you away from the fight and flight grind of daily life, and stimulate your parasympathetic nervous system, which helps you exit your stress state,” he explains.

2. Prioritize sleep

“Sleep is the time when your body repairs and regenerates,” says Dr. Janson. Indeed, it’s when your snoozing that your body makes cytokines, a protein that fights inflammation and infection, and white blood cells, which also help fight infection, says holistic health expert registered dietitian Edibel Quintero, RD medical advisor with HealthInsider.

If you do not get enough sleep — most people need 7 to 9 hours per night — it can lead to all sorts of breakdowns throughout the body, including immune symptoms response breakdown, Dr. Janson says.

3. Limit alcohol intake

Spiked hot chocolate may seem like the perfect winter beverage, but Quintero recommends against it. “The harmful compounds present in alcohol reduce the number of antibodies and good bacteria present in the body that work to keep your immune system functioning optimally,” he says.

Staying Consistent and Adapting

Sure, you might feel a little bit better after one night of sound sleep or one nutrient-dense meal. But to really reap the benefits, you need to prioritize these healthy habits day in and day out.

“It’s essential to maintain healthy habits like eating a balanced diet, getting enough sleep, managing

stress levels, and washing hands frequently consistently throughout the season to really reduce the risk of illness,” says Dr. Janson. Hey, there’s a reason they say consistency is king!

If you have trouble remembering to implement certain health practices, consider using things like alarms, phone reminders, calendar appointments, sticky notes, and the buddy system to help, he suggests. You might be surprised just how influential a ‘wash your hands’ sticky note and ‘bedtime reminder’ phone reminder can be.

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Conclusion

As the weather cools and the sun continues to set earlier and earlier, do your immune system a favor by dialing in your lifestyle, as well as starting to immune-boosting nutrients, foods recipes, and drink into their daily routines.

Trust, the extra attention to detail will be worth it when its sub zero outside, but you still feel one-hundred percent.

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Zinc Can Give You Glowing Skin, Healthier Hair, and a Stronger Immune System

Tue, 22 Feb 2022 17:52:25 +0000

Did you know zinc can help clear up skin, strengthen hair, and support your immune system? Samaria Granberry, MS, RDN, LDN, a registered dietitian at HUM, breaks down all the zinc benefits to know.

When you hear the word “zinc,” you might automatically think of the opaque white mineral sunscreen you slather on before hitting the beach. But this mineral does more than just protect your skin from the sun. Taken orally, it can support your overall health in numerous ways. “Zinc has recently come to the forefront of many supplement regimens because of its immune-supporting properties,” says Samaria Grandberry, MS, RDN, LDN. But did you know the powerful mineral boasts many other health benefits as well?

We spoke to Grandberry about several different zinc benefits you need to know about. From improved immune function to glowing skin to stronger hair, this powerful mineral packs a serious punch.

What Is Zinc?

“Zinc is an important mineral for cell growth and division and healthy immune function,” Grandberry says. “It functions as an enzyme of protein products, such as collagen (which is the building block of skin, hair, and nails).”

4 Zinc Benefits to Know

So, what is zinc good for? “In the body, zinc functions as an enzyme in over 300 reactions, which means it helps to ‘move along’ processes in the body,” Grandberry says. “It plays a role in skin strength, lowering inflammation, DNA synthesis, and fighting oxidative stress.” Grandberry breaks down four different health benefits, below.

Aids Immune System Function

“The body requires zinc to develop and activate T-lymphocytes, which are a part of the body’s defense mechanism against illness,” Grandberry says. Some research shows the association between low zinc levels and increased susceptibility to infections. Zinc has also been shown to lessen the duration and severity of certain acute illnesses, like the common cold. So if you feel a cold coming on, taking a zinc supplement could potentially soften the overall blow to your immune system.

Maintains Skin Barrier Integrity

As we age, our skin loses its integrity: it becomes less full, less bright, and less even-toned. But zinc can help since it helps to stabilize skin cell walls as they grow and specialize. “It has been used topically for centuries for conditions like eczema, wounds, dandruff, and as a photoprotective agent,” Grandberry says. Zinc is found in topical skin products such as sunscreens, acne creams, and antifungal shampoos. “Its anti-inflammatory and antioxidative properties make it a promising choice of therapy for many dermatological conditions,” Grandberry adds. But there are benefits to taking zinc for acne orally, too. One study found that oral zinc supplementation was effective in the treatment of acne vulgaris. HUM Nutrition’s Daily Cleanse supplement contains zinc along with other natural detoxifiers to help clear your skin from the inside out.

Supports Thyroid Hormone Levels

The thyroid is an essential endocrine gland, involved in every process in the body. But did you know the metabolism of zinc and thyroid hormones are closely intertwined? “Zinc deficiency may result in decreased thyroid hormone levels,” Grandberry says. “Alterations in thyroid function or deficiencies in zinc can cause similar symptoms to hypothyroidism like fatigue, hair loss, lack of appetite, and skin lesions.”

Boosts Hair Health

“Zinc plays an important role in catalyzing the formation of keratin and collagen, which are building blocks of hair,” Grandberry says “It’s also crucial for DNA replication, such as supporting the rapid turnover of hair cells.” So what exactly does that translate to? Stronger, longer hair. If you’re dealing with hair loss or simply want to give your strands a boost, consider adding a zinc supplement (or a supplement with zinc) into your daily routine. HUM Nutrition’s Hair Sweet Hair contains zinc, along with other nutrients shown to support healthy hair growth.

9 Foods High in Zinc

Despite our bodies not being able to produce zinc naturally, it’s widely available in most foods. “It’s important to note that zinc from whole grains and other plant-based foods are not best absorbed because phytates can interfere with absorption,” Grandberry says. “Phytates are found in grains and cereals and can impair the absorption of zinc if consumed at the same time.” If you’re hoping to fulfill your zinc intake with beans, for example, Grandberry says you should soak them in water for a couple of hours to decrease their phytate amount. However, there are lots of other foods where zinc is readily available. Some of the best zinc foods to eat are:

Oysters
Lobster
Baked Beans
Chicken
Lamb
Chickpeas
Dairy
Mushrooms
Zinc-fortified foods

Zinc Deficiency: What to Know

In North America, zinc deficiency is relatively rare. However certain groups may be at more risk: Globally, 17.3 percent of individuals are at risk for zinc deficiency, Granberry says. These groups include vegans, vegetarians, those pregnant and lactating, and those with digestive conditions that may lead to nutrient malabsorption.

Zinc deficiency symptoms include:

Appetite loss
Impaired immunity
Mental impairment
Poor wound healing
Hair loss
Skin lesions

Zinc Supplements 101

Supplementing with zinc can be helpful especially if you’re vegan, vegetarian, pregnant, lactating, or have issues with nutrient absorption. Grandberry says some vegans and vegetarians may require up to 50 percent of the RDA for zinc due to the lower bioavailability of zinc in plant foods.

Looking for a zinc supplement? HUM Nutrition offers a few supplements that can help you increase your daily intake. Read on to see which supplement would best support your health goals:

Daily Cleanse
If you want to help clear your skin from the inside out, Grandberry recommends adding this supplement to your lineup. As an antioxidant, zinc helps fights acne-causing bacteria alongside other powerful detoxifying agents.
Hair Sweet Hair
Dreaming of longer, stronger hair? Grandberry suggests taking these gummy supplements daily. Since zinc deficiency can be associated with hair loss, Hair Sweet Hair contains zinc along with other hair-loving ingredients to support healthy hair.
Boost Sweet Boost
If your immune system could use a boost, these sweet gummies can help. “Zinc, vitamin C, and elderberry make for a dynamic formulation in Boost Sweet Boost to support your body’s natural defenses,” Grandberry says.
Base Control
Make sure you have all your bases covered with this dynamic multivitamin. “Base Control contains zinc and other vitamins and minerals to supplement your diet,” Grandberry says.

How Much Zinc Should I Take?

If you’re wondering what the ideal zinc daily dose is, Grandberry has the answer. “It’s best not to go over 40 milligrams of zinc per day, so keep that in mind when creating a supplement routine—and don’t forget to account for your food choices,” Grandberry says. “ If you have questions or concerns, reach out to your health provider to ensure you aren’t ingesting too much zinc.

But how much zinc is too much? It’s possible to go overboard with this mineral. If you take too much more than 40 milligrams of zinc, side effects can include nausea, vomiting, loss of appetite, stomach cramps, and diarrhea, according to the NIH.

“We usually recommend avoiding taking Daily Cleanse, Hair Sweet Hair, and Base Control together, as it’s over the upper limit of zinc,” Grandberry notes.

The Takeaway

“Zinc boasts an impressive lineup of benefits—from internal immune support to external hair health,” Grandberry says. “Although clinically low levels of zinc are rare, it’s important to ensure you’re eating foods rich in zinc or supplementing as needed.”

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Can You Actually Get Sick From Cold Weather?

Mon, 24 Jan 2022 17:37:21 +0000

Does cold weather make you sick? A doctor explains why you may suddenly feel under the weather when the temperature drops. (Hint: it’s not really the cold weather’s fault.)

“If you don’t put a coat on, you’re going to get sick!” Or, “Button up or you’ll catch a cold!” said your mom a thousand times when you were little. (You probably ignored her, and then if you did catch a cold, she gave you soup and told you she was right and to wear the coat next time.)

Winter is typically sickness season. Certainly, you can get sick at any time (raise your hand if you’ve ever fallen prey to the dreaded summer cold). However, the flu season peaks between December and February, according to the Centers for Disease Control and Prevention (CDC). Similarly, people are more likely to get colds during the winter and spring, they note. But does cold weather make you sick? Not exactly. While it’s true that you may be more likely to get sick in the winter, it’s not necessarily the cold weather that’s the main culprit.

Why Does Cold Weather Make You Sick?

There’s some preliminary evidence from mouse studies that suggest cooler temperatures may dampen your body’s natural virus-fighting defenses, allowing for a cold virus to more rapidly replicate, thus increasing the chances of getting sick, notes research in PNAS in 2015. But, that’s not all that’s going on.

“It’s not that a virus likes the cold, it’s simply more transmissible in cold weather,” says Robert G. Lahita, MD, PhD, professor of medicine at Rutgers New Jersey Medical School, director of the Institute for Autoimmune and Rheumatic Disease at St. Joseph Health and author of Immunity Strong. “All these different viruses thrive in the winter because this is the time when they’re easily spread from one person to the other,” he says.

While there’s definitely a correlation between cold weather and illness spikes, it’s not actually the cooler temperatures that are causing your sickness. So why do people get sick in the winter? There are a few other factors at play.

Cramped Quarters Pass Around Viruses

There are certain factors that make a virus more likely to bounce from person to person and infect them—one being collective closeness. “We’re more clustered together indoors when it’s cold out, and inside the airflow isn’t as significant as it is in the spring or summer,” says Dr. Lahita. You’re not throwing open your windows and getting a cross-flow of air that essentially blows away viral droplets in the air. And when you’re in an enclosed space with others—whether they’re friends and family or strangers waiting in line at the store—you’re more likely to breathe, cough, or sneeze on each other, he says. If someone is sick and coughs, sneezes, or talks around you, the virus can enter your body through your mouth, eyes, or nose and make you sick, says Mayo Clinic. It can also spread when you touch something that’s contaminated and then touch your mouth, eyes, or nose, as well.

Dry Air Brings Down Your Body’s Defenses

If you’ve experienced a nose bleed during winter, know it’s very common. Your nasal passages are significantly drier in cold weather, which works against you for two reasons, says Dr. Lahita. Drier nasal passages cause people to sneeze more, which expels more of any virus they might have into the air. And the combination of cold outside air and heated indoor air creates arid environments that dry out the mucus in your nasal passages (which serves to protect you against pathogens). With defenses down and more viral droplets swirling in the air, you’re more likely to come down with the sniffles and sneezes.

Lack of Vitamin D Lowers Overall Immunity

Along with supporting strong bones, vitamin D plays a role in our immune system’s health. Your skin uses sunlight to make vitamin D, notes the National Library of Medicine. But in the winter, the colder temperatures and shorter days can make that difficult (on top of the fact you’re likely staying inside more often because of the pandemic). The good news? You can also consume vitamin D from certain food sources, such as salmon and trout, UV-exposed mushrooms, fortified dairy and non-dairy products, and ready-to-eat cereal, according to the National Institutes of Health. But the NIH says the majority of people don’t get enough vitamin D from their diets. If you live in a northern climate where you’re getting less sun, there’s a risk you may be deficient, according to Harvard T.H. Chan School of Public Health—which can lead to a weakened immune system. To help bolster your immune defenses, try adding a vitamin D supplement (like HUM Nutrition’s Here Comes The Sun) to your routine.

How to Stay Healthy in the Winter

Seasonal sickness is a real thing: You’re likely to catch two or three colds this year, according to the CDC. Colder temperatures only increase the likelihood of catching a winter cold (and other viruses, like the flu). But there are some lifestyle habits that can help stack the odds in your favor:

Wash Up

“Think of the virus as glitter on everything,” says Dr. Lahita. Glitter spreads everywhere, so it’s best to practice frequent hand washing or sanitizing. Clean your hands after you get home, before eating, and after going to the bathroom. For best results, rinse your hands under warm water, lather your hands with soap and scrub for 20 seconds before rinsing off and drying. Don’t feel like counting? Try singing the happy birthday song twice in your head instead. (Here’s exactly how to wash your hands properly.)

Take a Vitamin D Supplement

If you suspect you may be deficient in vitamin D (whether because you live in a Northern climate or know you don’t fill your diet with food sources of D), get your vitamin D levels checked first, says Dr. Lahita. This can be done with a simple blood test. If supplementation is recommended, HUM Nutrition’s Here Comes the Sun, a vitamin D3 supplement with 2,000 IU, may be a good choice for you.

Get Seven Hours of Sleep

Curling up on the couch binging Netflix sounds tempting in winter, but don’t let it get in the way of a full night’s sleep (which is essential for a zippy immune system). The CDC recommends that adults clock at least seven hours per night. People who snooze less than seven hours per night are more than two times more likely to develop a cold compared to those sleeping more, according to a study. Cutting sleep short dampens the body’s ability to fight off illness.

Move Regularly and Often

During the winter hibernation season, it’s normal to want to stay in rather than bundle up to get outside or head to the gym. Still, Dr. Lahita recommends 30 minutes of daily aerobic exercise to support immunity. Power walk or run in your neighborhood, pedal on a stationary bike, get on a rower, or take a virtual cardio class to get in this movement. The immune system responds profoundly to exercise, notes a review from Appalachian State University researchers. Over the short-term, exercise enhances the circulation of immune cells (like natural killer and T-cells) to buoy your body’s defenses and suppresses inflammation. In the long-run, these cells are better able to detect and seek out pathogens that could make you sick. Plus, exercise is a bona fide stress-buster, and stress has been shown to lower immunity.

Take Care of Your Microbiome

About 70 percent of your immune cells are located in your gut. Eating an anti-inflammatory, fiber-rich diet, managing stress, exercising, sleep, and taking a probiotic (like HUM Nutrition’s Gut Instinct) can all help keep your gut healthy. If possible, you should avoid taking antibiotics to treat a viral infection like the cold or the flu, which can harm your microbiome and open you up to other infections, says Dr. Lahita.

Slow Down

Always being “on” can be detrimental to your health in multiple ways. Research has found that stress can weaken the immune system and make you more susceptible to infections. As such, taking a moment to slow down and relax is crucial for fighting off any cold-weather sickness. Dr. Lahita recommends yoga and meditation. These practices—as well as qi gong or tai chi—calm your brain, and mental and spiritual health regulates your immune system, he says.

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Healthy Micro Habits to Boost Your Immune Health

Tue, 17 Aug 2021 19:54:52 +0000

Going back to school, returning to the office, or simply want to get your defenses up for the seasonal changes ahead? Now’s as good a time as any to evaluate your daily habits and make small changes that can improve your well-being in big ways.

Here, we’ll look at the four key pillars of immune health and share expert-recommended micro habits you can easily adopt. Think of them as forms of extra credit your immune system will appreciate!

Micro habits for Immunity

Your immune system is complex and interacts with other systems in your body, like your nervous system and digestive tract. So if you want to boost your immune health, your approach should also be comprehensive. Be sure to pay attention to the following pillars of health to boost your immune system on a consistent basis.

Better yet, integrate micro habits for each pillar into your daily routine for the best results daily and over time.

1. Nutrition

Sticking to a healthy diet is one of the simplest yet most effective ways to support immune health.

A well-rounded nutrition plan complete with macronutrients (carbs, fats, and protein) and micronutrients (like vitamins and minerals) can positively impact the immune cell function. Conversely, a lack of balanced nutrients can weaken your defenses, so don’t underestimate the power of what you eat.

Micro habits for diet and nutrition:

Aim to eat the rainbow by having at least one colorful meal per day. A variety of vitamins, minerals, and fiber can help strengthen your immune system.
Consider swapping your morning coffee for a smoothie rich in vitamin C.
Prioritize antioxidants in your diet, such as vitamin C and elderberry, to boost immune function.

2. Gut Health

About 70 percent of immune cells reside in the gut, making gut health a clear pillar of immunity.

A healthy gut barrier not only protects your body against pathogens, but also produces antibodies and can help reduce inflammation.

In sum, a healthy gut equals greater immune function.

Micro habits to improve gut health:

Be sure to drink enough water to help your digestive system work properly. If you need a built-in reminder to hydrate, set an alert to drink a glass of H2O at the top of every hour.
Keep high-fiber snacks handy, such as berries, popcorn, and hummus. Fiber supports digestive health and can help curb cravings as well.
Take a probiotic supplement to nurture the gut with beneficial bacteria and support your gut microbiome.

3. Stress

Stress negatively affects well-being in countless ways in both the present and long term.

The American Psychological Association (APA) cites pioneering research showing that stressed-out test-takers over a three-day period had fewer natural killer cells to fight pathogens. The onset of stress almost completely halted the production of immune-boosting gamma interferon, as well.

Over time, the APA also warns that stress “can ravage the immune system through too much wear and tear.” Stress weakens T cell response, which is an essential component of adaptive immunity.

While reducing stress is easier said than done, there are numerous options to help you stay calm, cool, and protected.

Micro habits to manage stress:

Take short walks as much as possible, or longer ones when you can. Walking can lower your levels of cortisol (aka the stress hormone), even with bursts as short as 10 minutes a day. For extra credit, go hiking or simply walk in green spaces to reap the restorative benefits of Mother Nature.
Stay organized and prioritize your to-do list to get ahead of stress and overwhelm.
Take adaptogenic supplements to manage stress and improve relaxation over time.

4. Sleep

High-quality sleep is another major pillar of immunity.

Sleep improves immune health in several ways, such as by reducing the impact of stress, supporting T cell production and function, and helping to regulate inflammation. Getting enough quality sleep on a consistent basis can also reduce the likelihood of experiencing the common cold.

Micro habits to sleep better:

Keep your phone out of the bedroom and limit screen time before bed. Blue light from your devices can suppress the secretion of melatonin and lower overall sleep quality.
Exercise during the day to boost sleep quality come nightfall. Similarly, find new opportunities for movement when you can, such as by taking the stairs instead of the elevator.
If you’re not getting enough rest, try going to bed about 30 minutes earlier than usual to fight the effects of sleep loss. If possible, aim to sleep for full sleep cycles, which last about 90 minutes each.

The Bottom Line

Immune health requires a team effort across multiple pillars to boost your defenses. Instead of taking action only once you start to feel under the weather, take a proactive approach by following these micro habits so their benefits can compound over time.

By taking a holistic approach to improving your overall health, you’ll know that you’ve aced your very own Immunity School test.

If you ever need a quick reminder to stay on top of your micro habits, be sure to save this infographic for future reference.

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Why Quality Sleep Is Essential to Boost Your Immune System

Tue, 17 Aug 2021 17:01:57 +0000

Sleep and the immune system are inextricably linked. Here, renowned sleep expert Dr. Chris Winter helps us explore the ties between sleep and immunity. There’s a reason why you probably find your eyelids heavy with sleep and you just want to curl up on the couch when you’re sick: Your body needs sleep to ensure your immune system is functioning optimally. But sleep is just as important for making sure your defenses are bolstered at other times, as well. However, according to a 2016 report from the Centers for Disease Control (CDC), more than a third of adults sleep less than seven hours a night—the minimum threshold they suggest to avoid greater health risks. Aside from helping your immune system, high-quality sleep benefits your overall health by:

allowing your body and mind to recharge
maintaining energy and metabolic homeostasis
aiding stress management

To understand how sleep improves your immune system in particular, we reached out to W. Christopher Winter, MD, D-ABSM, D-ABIM, D-ABPN, F-AASM. Based in Charlottesville, Virginia, Dr. Winter is a double board-certified sleep specialist, board-certified neurologist, and author of The Rested Child.

How does sleep improve your immune system?

Here’s a closer look at how sleep affects your immune system.

Sleep Reduces the Impact of Stress

“When sleep is disrupted, we see elevated levels of cortisol and other stress hormones,” Dr. Winter begins. “Over time, this can have deleterious effects on our ability to mount a robust immune response to the various pathogens in our lives.” Specifically, a 2020 review explains that disrupted sleep leads to an uptick of hypothalamic–pituitary–adrenal (HPA) axis activity. The result? More stress hormones circulating in the body. As the American Psychological Association warns, long-term stress “can ravage the immune system through too much wear and tear” and weakened T cell responses. T cells ward off specific invaders via the body’s adaptive immune response. On the flip side, with quality sleep, your hormones have a better chance of following a regular circadian release pattern.

Sleep Supports T Cell Production

Now, back to those T cells. Dr. Winter cites a 2008 study illustrating how immune system function is dependent on circadian rhythms and consistent, quality sleep to boost the body’s response against foreign pathogens. Although this study used a small sample size, he says that it “demonstrated that T cell production was higher at night, [indicating] a clear circadian effect.”

Sleep Enhances T Cell Function

More recently, a 2019 study discovered another link between sleep and immunity regarding T cells: Researchers found that integrin activation and T cell function was higher in well-rested participants than those who stayed up all night. T cells require the activation of integrins (a type of sticky protein) to bind to and destroy harmful invaders. Integrins become less adhesive in response to stress—which, as we saw above, is exacerbated by a lack of sleep and can weaken immunity. Simply put, fewer stress hormones and pro-inflammatory compounds from quality sleep equate to stickier integrins and stronger immune function.

Sleep Helps Regulate Inflammation

Think one night of poor sleep doesn’t matter? It turns out that losing even a few hours of sleep for a night can trigger inflammation, according to a small 2008 study in Biological Psychiatry. This carries over in the long run, too. A 2020 study of 1,600 middle-aged or older adults found that ongoing fragmented sleep was associated with chronic inflammation. Chronic inflammation is associated with countless health issues, and high-quality sleep is just one way to keep it at bay.

Sleep Is Protective Against the Common Cold

By now, it’s clear that you can get a natural immune boost year-round if you clock in enough zzZz’s. One tangible benefit you may experience is fewer colds. In a 2015 study, the sleep patterns of 164 healthy adult men and women were evaluated over seven consecutive days. Participants who slept for less than six hours per night were at greater risk of developing the common cold than those who slept over seven hours. Researchers believe this may be attributed to a link between sleep deprivation and reduced production of specific cytokines involved in the immune response.

How to Sleep Better for Stronger Immunity

While it’s great to understand how sleep strengthens the immune system, it’s even more beneficial to learn how to improve sleep so you can reap all of these benefits and more. That said, here are three parting sleep tips from Dr. Winter:

Always set adequate time to sleep. The CDC recommends a minimum of seven hours of rest per night, although you may hear that eight hours is the ideal amount. Meanwhile, other experts recommend focusing on completing full sleep cycles, which last about 90 minutes each, so seven and a half hours may be a better target. Aim to follow this range and “try to sleep on a consistent sleep schedule,” Dr. Winter shares.

Tap naps strategically to make up for deficits. The trick here is to take these naps as soon as possible after losing valuable hours of shut-eye. “If your boss keeps you late, it’s okay to make up for the lost time in bed with a nap on Saturday—but it needs to be this Saturday, not a month from now,” he advises.

Set conditions for the best quality sleep. Dr. Winter says this includes limiting caffeine and alcohol intake well before bedtime. Instead, you may want to swap these drinks for calming nighttime recipes. Additionally, he urges everyone to “sleep in a comfy, quiet, cool, and dark environment.”

The post Why Quality Sleep Is Essential to Boost Your Immune System appeared first on HUM Nutrition Blog.

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3 Dietitian-Approved Ways Elderberry Can Support Your Overall Health

Tue, 17 Aug 2021 16:42:34 +0000

What are the benefits of elderberry? Gaby Vaca-Flores, RDN, CLE, shares elderberry’s promise for immune support and more. People have used elderberry for centuries to promote overall well-being. It’s a potent plant for immune health and can be a top ingredient to reach for if you’re feeling under the weather. While natural approaches can sometimes sound too good to be true, elderberry tops the list of immune-supportive ingredients. In this article, we’ll reveal the science-backed benefits of elderberry.

What is elderberry?

Elderberry is a shrub from the Adoxaceae family and is also called elder or Sambucus tree. While it’s traditionally used around the world, elderberry is native to Europe and North America. It’s characterized by its white flowers and ultra-small black-purple berries. While elderberry has earned a therapeutic reputation, it’s also widely known for its culinary and practical applications. To date, elderberries are used to make tart-flavored jams, sauces, pies, tea, and even wine. Additionally, Native Americans made use of the branches to make flutes, baskets, and other household items.

What are the benefits of elderberry?

Elderberry’s medicinal benefits are mainly attributed to its impressive nutrient and compound profile. Here’s what makes it stand out.

1. Elderberry Is High in Phenolic Compounds

Elderberry is full of beneficial organic compounds called polyphenols. Specifically, elderberry delivers a subgroup of polyphenols called anthocyanins. Researchers are still trying to understand the exact way anthocyanins work in the body, but there’s a great deal of research indicating the promising role of polyphenol consumption in human health. A few of its proposed benefits include:

protection of pancreatic beta-cells, which regulate glucose and produce insulin
weight management, as some animal studies suggest that blueberries (a rich source of anthocyanins) may reduce weight gain
gut health balance, since anthocyanins may impact the gut microbiome via immune cells present in gut-associated lymphoid tissue

2. Elderberry Delivers Antioxidants

Deeply pigmented fruits such as elderberries deliver higher amounts of antioxidants compared to their light-colored counterparts. Antioxidants are an umbrella term for certain vitamins (like vitamin C) and phenolic and flavonoid compounds (like the ones mentioned above). These have the potential to inhibit cellular oxidation. In other words, they help clear out harmful free radicals which in turn protect against oxidative stress. In fact, one study found that elderberry reduced the production of excessive ROS (a type of radical) in colon cells by 22 percent and oxidative DNA damage by 46 percent. Given their ability to neutralize or delay cellular damage, antioxidant benefits cascade across many areas of human health, including:

immunity
heart and eye health
skin aging

3. Elderberry Supports Immune Health

Elderberry’s role in supporting our immune defenses is arguably one of its most well-known and researched benefits. Researchers believe that elderberry supports immune health by improving white blood cell activity. White blood cells (such as macrophages and lymphocytes) are the powerhouses of the immune system and are critical for optimal function. There are numerous studies that have investigated the effects of consuming elderberry on the immune system. A 2019 meta-analysis of four clinical trials found that at the onset of upper respiratory symptoms, elderberry supplementation substantially reduced overall symptom duration and severity compared to control groups. The symptoms evaluated were consistent with the common cold, including cough and nasal congestion. While the latest research on elderberry’s benefits for immune support is very promising, ongoing research is needed to solidify its effect on healthy individuals.

What to Know Before Supplementing with Elderberry

Clearly, the benefits of elderberry are hard to ignore. However, before adding it to your routine, note that the National Center for Complementary and Integrative Health warns against consuming raw elderberry. Different parts of the elderberry tree—including its bark, leaves, and root—are dangerous to consume. In its raw form, elderberry contains cyanogenic glycosides, which the stomach hydrolyzes into hydrogen cyanide (HCN). HCN is a poisonous compound that can result in GI discomfort in the form of nausea and vomiting. In large quantities, exposure to HCN may even require hospitalization. The good news? Cooked berries don’t run this risk. You can also take it in safe supplemental forms like elderberry gummies that contain elderberry extract.

Final Thoughts

To recap, elderberry is a plant traditionally used to support immune health. Its impressive polyphenol and antioxidant profile make it a top contender for promoting overall wellness. It also has a substantial body of research backing up its therapeutic properties. For the safest experience, it’s best to cook elderberries—or, more conveniently, reach for an elderberry supplement containing the shrub’s extract.

The post 3 Dietitian-Approved Ways Elderberry Can Support Your Overall Health appeared first on HUM Nutrition Blog.

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What Immunologist Dr. Payel Gupta Eats in a Day

Mon, 24 May 2021 18:25:57 +0000

Learn what triple board-certified allergist and immunologist Dr. Payel Gupta eats on a typical day to boost her immune system. While no one ever wants to get sick, it’s especially top of mind for immunologists. After all, their very work centers upon the idea that there are ways to strengthen defenses, treat symptoms, and prevent everything from everyday ailments to major signs of ill health. While many immunology methods are incredibly scientific, diet is something that’s much more digestible—both literally and figuratively. After all, there’s something to be said about that popular adage: You are what you eat. Endlessly intrigued, we chatted with NYC-based allergist and immunologist Payel Gupta, MD, FACAAI, for a peek at her food diary.

What Immunologist Dr. Payel Gupta Eats in a Day

As the co-founder and medical director of Cleared, Dr. Gupta is highly focused on allergies—something many of us can relate to. Still an immunologist at her core, she’s just as focused on the foods she eats as the plants and pollen around her. Here’s what this immunologist eats in a day.

Breakfast

Dr. Gupta kicks off her day with two sunny-side-up eggs, which she prizes for their high protein and good fat content. Breakfast is the most important meal of the day for her, and she pairs her eggs with a corn tortilla and spinach. Occasionally, she’ll add:

mushrooms
peppers
sriracha

From her POV, this breakfast is well-rounded and lends to a healthier immune system as a whole.

Mid-Morning Snack

Dr. Gupta takes her mid-morning snack in liquid form. Rather than coffee or tea, she warms a cup of oat milk and mixes in turmeric and nutmeg. “Turmeric has lots of anti-inflammatory properties and nutmeg is super yummy,” she shares. To give her tonic a bit more flavor, she tops it off with natural maple syrup. “It’s my personal favorite, as it’s a great sweetener and healthier than white sugar,” she says.

Lunch + Dinner

When it comes to her afternoon and evening meals, Dr. Gupta likes to change things up. As such, she often switches between a few of her favorites, eating them at either lunch or dinner. Where some days call for chickpea pasta with marinara sauce, fresh veggies, and nutritional yeast, others require couscous with spices and veggies in a tomato sauce. No matter what she’s eating for lunch or dinner, she aims to create an even balance between veggies and protein, while sprinkling carbs in here and there.

The Bottom Line

As intriguing as it is to see what an immunologist eats in a day (or any health/wellness figure, for that matter), it’s unlikely that their routine will be the perfect fit for you, too. After all, people’s preferences differ. That’s why, at the end of the day, the most important thing is to try to make the healthiest choices for yourself—whatever that may mean in the moment. Love reading food diaries? Check out how a HUM RD eats mindfully in a day and what a champion boxer eats to help fuel her workouts.

The post What Immunologist Dr. Payel Gupta Eats in a Day appeared first on HUM Nutrition Blog.

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How 4 Doctors Boost Their Immunity to Stay Healthy

Mon, 24 May 2021 18:22:12 +0000

We asked four doctors how they boost their immunity on a daily basis. Here’s what they shared. As Dr. Rachel Eva Dew points out, the immune system is the body’s natural defense system. “The body is designed to fight off [antigens] and heal itself,” she says. However, it’s only able to do so when it’s fully supported. As she continues, things get more complicated when the immune system is worn down, depleted, or compromised. Because of this, it’s important to know how to optimize immune function. Fortunately, we chatted with four doctors to find out exactly how they do so themselves.

How 4 Doctors Boost Their Immunity

Keep reading to uncover four perspectives from doctors on how they boost their immunity and protect their overall health.

1. Rachel Eva Dew, DNM, DIM, PhD

Dr. Rachel Eva Dew is a double-board certified doctor of natural and integrative medicine and the co-founder of ModiHealth, the first integrative telehealth service. Since her entire life centers around medicine, she’s incredibly mindful of how she tends to her immune system. After all, in her eyes, strengthening the immune system is a critical part of care. For her, the best way to do so is by focusing on what you do and don’t eat. “You may have heard the saying ‘food is medicine,’ and I agree with this wholeheartedly,” she explains. “I would also add that the wrong foods can deplete your immune system.” Wondering what foods are on Dr. Dew’s no-go list? She advises steering clear of:

processed foods filled with chemicals + preservatives
fast food
animal products treated with antibiotics + hormones
excess high glycemic index carbohydrates
dairy products
refined sugar
alcohol
caffeine

“They put unnecessary pressure on your immune system,” she shares. “Wouldn’t you rather have the little invisible soldiers that make up your immune system conquer intruders, versus battling to process the junk in your food?” In addition to paying ample attention to your diet, Dr. Dew adds that balancing physical, emotional, and mental stress is a must. The best ways to do so are to:

get plenty of sleep
exercise regularly
meditate when possible
not overwork yourself to the point where you avoid resting

2. Ryan Greene, DO, MS

Dr. Ryan Greene—a doctor of osteopathic medicine as well as the founder and managing partner of Monarch Athletic Club in West Hollywood—focuses on four main categories to keep his immune system in check:

diet
sleep
exercise
hydration

Diet

As far as food is concerned, Dr. Greene relies on intermittent fasting; he aims for a 14-hour fast and a 10-hour eating window daily. He also strives to get adequate protein by sticking to a whole-food, primarily plant-based diet. “With regards to gut health, the immune system, and health in general, this is the most effective and best-studied eating style,” he shares. That said, he doesn’t nix meat completely. “I will eat high-quality animal protein, but sparingly,” he says, noting that it’s typically no more than two servings a week.

Movement

Dr. Greene moves his body daily to ensure that his mental and physical healthy stay in tip-top shape. “I try to make sure I get some resistance training in as well as cardiovascular stress daily,” she shares. “It clears my mind and improves my mood, as well as continues to support healthy metabolic function.” While some folks would advise against working out daily—because recovery is essential—Dr. Green says it doesn’t have to be intense; he just tries to break a sweat.

Sleep

No healthy routine is complete without adequate sleep. “Sleep duration and quality are important—if not the most important activity a human can do to maintain optimal health,” Dr. Greene says, admitting that he needs to work on his sleep patterns. “Aiming for quality hours (uninterrupted) nightly with appropriate sleep hygiene (similar bedtime/wake time/darkroom/white noise) will make a world of difference in regards to how I function daily.”

Hydration

Last but not least, there’s hydration. Forget about a simple eight glasses: Dr. Greene aims to drink half his body weight in ounces of water a day. “This will support healthy metabolic function, energy production, and immune system support,” he explains.

3. Vivek Cherian, MD

Dr. Vivek Cherian is an internal medicine physician affiliated with the University of Maryland Medical System. In his eyes, choosing to lead a well-rounded healthy lifestyle is the most important thing you can do to protect your immune system. He does so by prescribing to plenty of sleep, exercise, and hydration, as well as a concentrated effort on stressing less.

Sleep

Like Dr. Green and Dr. Dew, Dr. Cherian holds sleep on the ultimate pedestal. “As a physician that works rigorous hours, this is an area that I’m continually working on as well,” he shares. “However, giving your body that opportunity to rest and recover is perhaps the most valuable method of strengthening your body’s natural immunity.” As a general rule of thumb, Dr. Cherian says to aim for seven to eight hours a night.

Exercise

While exercising too much can actually suppress your immune system, Dr. Cherian says that moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. “I make it a priority to incorporate at least 3 HIIT workouts a week, and join my family for a walk at least twice a week,” he shares.

Hydration

Dr. Cherian says that drinking half your body weight in ounces of water is something worth committing to. “Dehydration can negatively affect your health and hinder your physical performance, focus, mood, heart, and kidney function,” he warns, noting that these complications can weaken your immune defenses.

Stress Less

While stress is a natural response in the chaotic, results-driven world in which we live, Dr. Cherian says that we all need to be mindful of it. After all, stress can wear down not only your mind, but your body, too. “Manage stress through activities such as meditation, yoga, and exercise,” he suggests. “Practices such as these can help keep your immune system functioning properly. Long-term stress promotes inflammation, as well as imbalances in immune cell function.”

4. Burt Webb, MD, FACOG

Like all the other doctors we spoke to, Dr. Burt Webb—a board-certified OB-GYN at VitalityMDs in Scottsdale, Arizona—prioritizes movement and diet when it comes to boosting immunity and protecting overall health.

Movement

As Dr. Webb sees it, working out three to five times a week should be a non-negotiable part of your routine. In his eyes, it’s the first step to improving your immune function.

Diet

Then, there’s diet. According to Dr. Webb, it’s paramount that we decrease our portion sizes. While many of us are used to the whopping sizes served at restaurants, Dr. Webb points out that we actually need much less. Once you’ve tailored your portions, Dr. Webb touts a low-inflammatory diet as the be-all, end-all for boosting immunity and maintaining optimal health. “Generally, this means eliminating inflammatory foods, including refined sugars, gluten, and dairy,” he explains. He notes that up to half of wheat and gluten products contain round-up and most dairy products contain added hormones and antibiotics. “These additives inflame the intestinal tract, which is where up to 70 percent of your immune system comes from.”

Final Thoughts

As we can see, all four doctors boost their immunity through a combination of healthy habits when it comes to diet, movement, sleep, and hydration. On a parting note, Dr. Webb says that adding high-quality supplements to your routine can positively impact your immune system, as well. Consider supplementing with vitamins for immunity, such as HUM’s Boost Sweet Boost, or speak to your doctor to find out what supplements are best for you.