Tagged with 'vitamin-C'

Stress, Weight, Appetite, Mood -- they're all interconnected. Read this for smart ways to deal with stress.

Eat more of these antioxidant-rich foods to protect your cells from free radical damage.

What isn't there to love about a taco + salsa combo?? This one is special though – it contains the superfood maqui, which is one of the most antioxidant-rich foods in nature.

Serves 4                

Total Time: 45 minutes

L I S T  of  I N G R E D I E N T S

2 cups blackberries, coarsely chopped

2 tbsp fresh lime juice

2 tsp maqui powder

(TRY: Live Superfoods Maqui Powder)

½ large red onion, minced, divided

1 tbsp olive oil

1 15-oz BPA-free can unsalted black beans

¼ tsp each chipotle powder and sea salt

8 6-inch corn tortillas, warmed (or 8 large romaine leaves)

1 orange bell pepper, sliced into matchsticks

¼ cup fresh cilantro leaves

¼ cup unsalted macadamia nuts, finely chopped

the  M E T H O D

1. Prepare salsa: In a small bowl, combine blackberries, lime juice, maqui powder and 2 tbsp onion.  Cover and refrigerate until ready to serve.

2. In a small saucepan on medium, heat oil. Add remaining onion and sauté for 7 to 8 minutes, until onion is very soft, stirring occasionally. Add beans and their liquid, chipotle and salt. Reduce heat to medium-low and simmer for 15 minutes.

3. Using a slotted spoon, drain a scoop of beans and add to center of each tortilla. Top with bell pepper, salsa, cilantro and nuts. Serve any remaining salsa on the side.

Per Serving (2 tacos): Calories: 361, Total Fat: 12.5 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 54 g, Fiber: 16 g, Sugars: 6 g, Protein: 12 g, Sodium: 151 mg

Recipe & image courtesy of cleaneating.com

When you dive back into a busy fall schedule, your immune system automatically weakens. Chalk it up to stress, which leads to lost sleep, which throws hormones out of balance and compromises your body’s ability to fight off infection.

By boosting your immunity naturally with certain nutrients, you can restore your strength and keep infectious invaders at bay.

#1 Magnesium

Magnesium has been linked to the immune system, finding that the nutrient impacts inflammation response and may help ward off asthma symptoms. Stash portions of magnesium drink mix, such as Natural Vitality’s Natural Calm, in your gym bag to mix with water after a workout, and you’ll increase your chances of returning to the treadmill tomorrow. I’m loving the different flavors too, such as cherry and raspberry-lemon. $34.45 for a 16 oz. bottle of powder

#2 Give Your Body a Round-the-Clock Dose of Vitamin C

According to the Environmental Protection Agency, up to 30% of new and remodeled buildings worldwide might be classified as “sick,” triggering symptoms such as coughs, fatigue and headaches, known as sick building syndrome (SBS), in occupants. Even in healthy offices, bacteria can linger on everything from the coffeemaker to the copy machine. One way not to think about it? Put some extra C – such as packets of Livon Lab Lypo-Spheric Vitamin C – in your laptop bag every morning. The packet is the most bioavailable and powerful oral vitamin C supplement you can find. $32.95 per 30 packets

#3 Think Zinc

The lower your zinc levels, the more vulnerable you are to infections, according to decades of research and a review from The American Journal of Clinical Nutrition. It’s clear zinc affects multiple aspects of the immune system. Additional studies have found zinc’s sickness-fighting power can be boosted by picolinic acid, which helps your body transport and absorb certain minerals. Drop this bottle of Uckele's Zinc Citrate in your purse, and you’ll stay even sharper for work. The liquid is taste less, so simply add it to water or drop straight onto your tongue. $12.15 per 2 fl oz bottle

With these three convenient ways to ensure you get your magnesium, zinc, and vitamin C, there’s no excuse for not being healthy this Fall.

In health and happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

When you dive back into a busy fall schedule, your immune system automatically weakens. Chalk it up to stress, which leads to lost sleep, which throws hormones out of balance and compromises your body’s ability to fight off infection.

By boosting your immunity naturally with certain nutrients, you can restore your strength and keep infectious invaders at bay.

#1 Magnesium

Magnesium has been linked to the immune system. Magnesium even impacts the body's inflammation response and may help ward off asthma symptoms. Stash portions of magnesium drink mix, such as Natural Vitality’s Natural Calm, in your gym bag to mix with water after a workout, and you’ll increase your chances of returning to the treadmill tomorrow. I’m loving the different flavors too, such as cherry and raspberry-lemon. $34.45 for a 16 oz. bottle of powder

#2 Give Your Body a Round-the-Clock Dose of Vitamin C

According to the Environmental Protection Agency, up to 30% of new and remodeled buildings worldwide might be classified as “sick,” triggering symptoms such as coughs, fatigue and headaches, known as sick building syndrome (SBS), in occupants. Even in healthy offices, bacteria can linger on everything from the coffeemaker to the copy machine.

One way not to think about it? Put some extra C – such as packets of Livon Lab Lypo-Spheric Vitamin C – in your laptop bag every morning. The packet is the most bioavailable and powerful oral vitamin C supplement you can find. Simply dissolve it in your water. $29.95 per 30 packets

#3 Think Zinc

The lower your zinc levels, the more vulnerable you are to infections, according to decades of research and a review from The American Journal of Clinical Nutrition. It’s clear zinc affects multiple aspects of the immune system. Additional studies have found zinc’s sickness-fighting power can be boosted by picolinic acid, which helps your body transport and absorb certain minerals. Drop this bottle of BodyBio Zinc #2 Liquid Mineral in your purse, and you’ll stay even sharper for work. The liquid is tasteless, so simply add it to water or drop straight onto your tongue. $12.15 per 2 fl oz bottle

With these three convenient ways to ensure you get your magnesium, zinc, and vitamin C, there’s no excuse for not being healthy this Fall.

In health and happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

When you’re injured, your body needs more of certain nutritients, vitamins, and minerals to help the heal ing process. To boost your vitamin and mineral intake, start by eating a variety of colorful fruits and veggies. Ensure you're getting enough protein, and there are several other functional nutrients that may support healing.

#1) Energy

Because activity is limited following an injury or surgery, energy demands tend to be reduced. But they remain slightly elevated to support healing and rehabilitation exercises. Pain and inactivity during healing will often suppress appetite, making it more difficult to meet the nutrient needs for healing. To ensure adequate nutrient intake, it’s best to eat every four hours. Meals should always consist of a protein source, healthy fats, vegetables and fruits, and based on your needs, whole grains. Limit intake of sugar-sweetened beverages and processed foods.

#2) Protein

Protein needs typically increase during tissue regeneration and repair. While minor injuries usually don’t affect protein requirements, major surgery can increase protein needs by 10% or more. A typical adult’s minimum protein needs are between 0.8 and 1.2 grams per kilogram of body weight, depending on age and other factors. An athlete may require close to 2 grams of protein per kilogram of body weight daily. An injured athlete, depending on the nature of the injury and whether or not surgery is required, should continue to meet his or her minimum recommendations and consider the potentially elevated need for more protein when choosing meals and snacks. High-quality protein sources include meats, fish, poultry, beans, lentils, and supplements such as a protein powder.

#3) Amino Acids

As noted above, protein is necessary for supporting wound healing. In addition to overall protein, individual amino acids also play a role. For example, arginine is not only required for protein synthesis, it’s also a precursor to nitric oxide, which is important for circulation, and glutamine is used within a wound as a source of energy. Beta-hydroxy-beta-methylbutyrate (HMB), a metabolite of the amino acid leucine, has anti-catabolic properties that help preserve lean muscle mass. In a 2013 study published in BMC Nephrology, individuals with foot ulcers supplemented with a combination of 14 grams of arginine, 14 grams of glutamine, and 3 grams of HMB per day exhibited accelerated wound-healing capabilities.

#4) Bromelain

Bromelain is a proteolytic enzyme naturally found in pineapples. In studies, bromelain has been shown to promote reduced swelling and bruising after surgery by helping to maintain a healthy inflammatory response in the body’s musculoskeletal system. Increase your intake of bromelain by including pineapple in your daily routine or by taking a supplement that contains bromelain.

#5) Vitamins and Minerals

3 vitamins and minerals important for wound healing.

Vitamin A: required for epithelial and bone tissue development, and also appears to play a role in immune system function.

Vitamin C: Critical for synthesis of collagen found in connective tissue.

Zinc: Needed for enzymatic activities in DNA synthesis, cell division, and protein synthesis.

#6) Omega-3 Fatty Acids

Research demonstrates omega-3 fatty acids can influence the function of pro-inflammatory cells and help maintain the body’s normal inflammatory response. A 2011 study involving 68 healthy medical students found that 2.5 grams daily of omega-3 fatty acid supplementation reduced inflammatory markers. These findings were reproduced in a 2012 study of 138 healthy middle-aged and older adults. A 2009 study of 127 adults also found that higher levels of plasma omega-3 fatty acids were associated with lower levels of C-reactive protein, an important inflammatory marker. Eat two servings of fish per week, and include vegetables oils, nuts, and seeds to meet needs for omega-3 fatty acids. To ensure adequate omega-3 intake while recovering from an injury or surgery, consider taking a fish oil supplement.

#7) Curcumin

For a healthy, healing meal, choose a turmeric-based dish, such as curry. Turmeric has been consumed and used to treat ailments for thousands of years, especially in Asian countries. Recent research shows curcumin, a phytonutrient found in turmeric, has important antioxidant and wound-healing properties.

Research has also shown curcumin supplementation of 500 milligrams twice daily can effectively promote reduced swelling and tenderness in individuals with rheumatoid arthritis and discomfort in individuals with osteoarthritis. Add turmeric to vegetables, rice, and soups, or take a curcumin supplement.

It’s important to inform your health-care provider of any supplements you’re taking. You might be asked to discontinue supplementation prior to a surgery to prevent an interaction with a medication. This is especially true for fish oil, which can affect the body’s ability to form blood clots. For more information, consider working with a sports dietitian to develop a personalized fueling plan for your recovery.

Article courtesy of EXOS Performance Nutrition

If work, kids, travel, social obligations, and more have you feeling overwhelmed, anxious, and stressed, take a deep breath and relax. Stress has a negative impact on our body, and is one of the biggest immune zappers. It’s true your state of mind effects your state of health. With stress of any significant duration, from a few days to a few months, all aspects of your body’s immune-fighting ability decrease.

There are many causes for stress and anxiety – nutritional, dietary, and lifestyle, which is a lot to tackle in one blog. As far as dietary goes, I have a couple big suggestions:

• Limit your ingestion of sugar and refined carbohydrates. They don't give your body the fuel it needs to fight through the stress. Choose more brightly colored foods, such as fruits and vegetables. If you're struggling to get a variety of fresh fruits and vegetables throughout the day, try a green juice or superfood smoothie. 

• Eat smaller but more frequent meals with some protein at each meal. The protein is absolutely critical! Imbalanced blood sugar is a common cause of anxiety and causes cravings for alcohol and sugar.

Also consider these nutrients to help reduce stress and anxiety from the inside-out.

Ashwagandha

Ashwagandha is an herb used for anxiety and stress-related conditions. Traditionally, ashwagandha is used in Ayurvedic medicine for a wide variety of ailments. This plant-based medicine is classified as an adaptogen, meaning it provides the body with support to adapt to physical and psychological stressors. To read more about ashwagandha, check out this blog, "Supplements 101: What is Ashwagandha?" 

A typical dose of ashwagandha is about 300-500 mg of standardized root extract per day. Consider taking 1 capsule of ashwagandha thirty minutes before sleep. This amount has been clinically shown to improve sleep. For those with more serious insomnia, stress or anxiety, consider taking 2 capsules three times a day. Start low and work up in the dose of Ashwagandha. Do not exceed 6 capsules a day. Ashwagandha is also available in powder form, and dissolves easily. It has a bitter taste, but when combined with hot milk or other ingredients in a smoothie, it tastes fine. I like this Ashwagandha hot chocolate recipe. 

Pantothenic acid

Pantothenic acid is a B-vitamin that also supports your adrenal glands, and deficiencies may lead to shrinking adrenal glands. Consider taking 2 capsules of pantothenic acid in the morning to help with adrenal support. Adrenal health is crucial to balancing anxiety. I also really like Uckele's Adreno-Lift, which provides a variety of nutrients to support your adrenal glands. 

Multivitamin

If you don't want to take individual vitamins, consider a broad-spectrum mutlivitamin. Look for one that contains chelated minerals and active B vitamins because it's easier to absorb. Low amounts of B-vitamins and minerals are commonly found in those with anxiety and stress. Consider taking 3 capsules in the AM with breakfast and three capsules at lunch. Avoid taking after 2-3pm or the potent B-vitamins will keep you awake at night. 

Magnesium

If you have any anxiety, magnesium is good fore relieving it. Magnesium is critical for numerous enzymatic pathways and neurotransmitter support - along with vitamin B6. Magnesium is needed to relax the central nervous system.  Consider taking 2 capsules of Magnesium Plus in the morning and two in the evening before bed. After one month at 2 capsules twice a day, try reducing to one capsule before bed. Magnesium can also be applied transdermally. 

Vitamin C

Vitamin C helps your body deal with stress in a couple important ways. First, it's critical for adrenal function, and your adrenal glands and brain tissues contain a higher concentration of vitamin C than most other parts of the body. Excess stress can lead to adrenal exhaustion, so make sure you have enough vitamin C to support your adrenal glands.

Also, cortisol is the stress hormone, and those with anxiety and stress more than likely have high cortisol levels. When someone has low vitamin C levels, cortisol levels stay elevated. Vitamin C helps blunt the cortisol response thereby reducing the effects of stressful situations. Consider taking 1/2 scoop vitamin C in a glass of filtered water on an as needed basis - at least once per day. 

Fish Oil

Not necessarily an 'anti-anxiety' nutrient per se but definitely needed for general health, nerve protection and cell membrane support. Anxiety and stress is a 'catabolic' situation in the body, meaning it breaks down your health vs. building it. Fish Oil helps reverse this. Consider taking 2 tsps. once a day with a meal any time of day. 

Of course, this is only a piece of the puzzle when it comes to decreasing stress and anxiety. Remember to incorporate daily exercise, get adequate sleep, find something to do that relaxes you (ie: massage, meditation, yoga, etc.), and eat clean, healthy foods. Support your health to keep your immune system fuctioning well.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Do you ever feel chest tightness and the annoying feeling when you take a deep breath and it doesn’t “catch” — like you’re not actually getting the air? These symptoms may sound familiar if you suffer from asthma. I have some nutrition considerations for you, and they include antioxidants, magnesium, and omega-3 fats.

Antioxidants and Asthma

What are Antioxidants?

Free radicals are created from normal body functions such as breathing and exercise, and environmental factors such as sun exposure, smoking, alcohol and pollution. Free radicals attack healthy cells, and when these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers. Antioxidants help protect healthy cells from damage caused by free radicals.

A few antioxidants associated with helping asthma symptoms include Vitamin C and Bromelain.

Have You Heard Snacking On Fruit May Prevent Asthma?

Eating fruit could lower your risk of asthma, according to Dutch researchers who tracked the asthma symptoms and diets of children from birth through eight years of age. They found those who ate more fruit throughout their childhood had lower rates of asthma. Researchers think the antioxidants in fruits and veggies could protect airways from damage, possibly reducing risk of asthma.

Vitamin C (Antioxidant)

There’s a great deal of research supporting the use of Vitamin C as a treatment of asthma, especially against exercise-induced asthma. It certainly won’t be a cure, but Vitamin C may provide some relief and reduce asthma symptoms.

Good sources of Vitamin C include: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, oranges, honeydew, kale, kiwi, mango, nectarine, papaya, snow peas, sweet potatoes, strawberries, tomatoes, and red, green, or yellow peppers.

Bromelain (Antioxidant)

This is an enzyme naturally found in pineapple. It has a strong anti-inflammatory effect that lasts a few hours. Although it can be found in all parts of the fruit, it is typically extracted from the stem. At least one study has found bromelain to be effective against asthma by limiting airway inflammation.   

Magnesium

Magnesium helps keep smooth muscle fibers (the kind in your lungs) relaxed. A study involving 68,535 female participants found a high intake of spinach is directly linked with a lowered risk of asthma. This may be due to the fact that spinach is high in vitamin C, beta-carotene, vitamin E (all antioxidants), and magnesium. Magnesium deficiency is prevalent among people with asthma, and emergency intravenous (IV) treatments with magnesium have been shown to help halt an asthma attack. Magnesium citrate is a better bet than magnesium oxide. Too much of the latter can make you run to the bathroom. 

Antioxidants and Omega-3 Fats

EPA and DHA (Eicosapentaenoic acid and Docosahexaenoic acid)

Keeping a favorable Omega-3 to Omega-6 fatty acid ratio is extremely important for preventing and managing inflammatory conditions. Omega-3 fats include EPA and DHA. When out of balance, excess intake of omega-6 promotes inflammation, increases blood clotting, and depresses the immune system. Here’s something you may not realize…the modern Western diet has negatively shifted this crucial balance by the availability of too much omega-6 on a daily basis from refined vegetables oils, processed foods, meats, and too little intake of omega-3 fats.

EPA and DHA are both effective for reducing your risk for numerous inflammatory conditions, including asthma.

Evening Primrose Oil

One exception to the omega-6 rule above is a uniquely beneficial type of omega-6 found in borage oil, evening primrose oil, black currant oil, spirulina (a blue-green algae), and hemp seeds. This oil supplies GLA, an omega-6 fatty acid which can have a positive anti-inflammatory effect and is a traditional treatment for asthma in some cultures.

If you’re interested in using any of these supplements, please talk to your health care provider.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

A serious workout can leave anyone who exercises sore and can even lead to muscle damage. Fortunately, certain antioxidants can be key players in post-exercise recovery.

Exercise Generates Free Radicals

Exercise is associated with so many health benefits, but surprisingly enough there is one undesirable thing about exercise. Exercise increases the production of free radicals, which damage important parts of our body’s cells, such as DNA. Once our cells are damaged, they become dysfunctional.

Antioxidants Combat Free Radicals

Antioxidants are critical for removing these damaging free radicals, but when a surge of free radicals is created during exercise, an imbalance between free radicals and the antioxidants that eliminate them occurs. This disturbance is called oxidative stress.

The body has antioxidant systems located throughout it, and exercise does indeed improve those systems, but not enough to offset the free radical production during exercise.

Even though free radical production during exercise is inevitable, science has investigated whether various antioxidant vitamins and minerals have the potential to improve the situation.

Vitamin C

Vitamin C is a water-soluble vitamin that works as an antioxidant by deactivating the free radicals that commonly travel throughout our cells. While little research supports the notion that increases in vitamin C will improve performance, these studies have shown that increasing vitamin C levels decreases the production of various by-products reflective of free radical production and the damage they create.

Some foods high in vitamin C include oranges, grapefruit, bell peppers, broccoli, strawberries, kale, kiwi, guavas, pineapple, mango, and papaya.

Vitamin E

Like vitamin C, research on vitamin E does not support its ability to increase or improve athletic performance, but it has repeatedly been shown to help minimize damage to cell membranes from free radicals. Any strategy that can enhance the body’s ability to effectively resolve free radical production can potentially serve to assist with recovery from intense and damaging exercise.

Some foods high in vitamin E include almonds, hazelnuts, peanuts, sunflower seeds, apricots, squash, pumpkin, shrimp, and spinach.

Vitamins C and E Together Optimize Recovery

Research has suggested when combining vitamins C and E, their ability to offset the production of free radicals and prevent oxidative stress is even greater than when acting alone inside the cell. While vitamins C and E may do little to improve exercise performance, their ability to help modulate free radical production and oxidative stress make them reasonable considerations for individuals who need to optimize their recovery from exercise.

Exercise does a world of good for both mind and body. Nutrition is a cornerstone for sufficient recovery—adequate calories, carbohydrates, and protein intake are the most important initial considerations. In addition, antioxidants are helpful to reduce free radical damage and optimize the body’s recovery after intense exercise. Including plenty of fruits and vegetables on a regular basis is certainly a great start.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Childs A, Jacobs C, Kaminski T, et al. Supplementation with vitamin C and N-acetyl-cysteine increases oxidative stress in humans after an acute muscle injury induced by eccentric exercise. Free Radic Biol Med. 2001;31(6):745–753.

Bryant RJ, Ryder J, Martino P, et al. Effects of vitamin E and C supplementation either alone or in combination on exercise-induced lipid peroxidation in trained cyclists. J Strength Cond Res. 2003;17(4):792-800.

We’re in the midst of the “common cold” season and if you do catch one, there are some things you can do nutritionally to help shorten the symptoms.

Zinc

One of zinc’s many functions is helping the immune system fight off invading bacteria and viruses. There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Vitamin C

Good news! The overall research shows, for most people, taking vitamin C may help shorten the duration of a cold and lessen its severity. On the other hand, taking vitamin C regularly does not reduce the chances of getting the common cold. But don’t take too much. Taking too much vitamin C can cause diarrhea, nausea, stomach cramps, or kidney stones. Most adults need between 75 and 90 milligrams (mg) of vitamin C per day and shouldn't get more than 2,000 mg.

Nasal Irrigation

Flushing water through your nasal passages using a neti pot may relieve some nasal congestion. What the neti pot does is gently wash away excess mucous, bacteria, pollen, allergens and viruses from the sinuses. There is one main sinus the neti pot can reach, the maxillary sinus, which is on either side of your nose—basically inside the ‘cheek bone.’  When they fill with pus or mucous, it hurts and provides a further haven for more bacteria and viruses as the immune system cannot enter. Nasal irrigation clears that up by washing out the pus and mucous. Then, the immune system's IgA antibodies, which live on the mucous membranes of your nose, once again get back to work.

I previously wrote a blog about how to use a neti pot. Check it out here.

Eucalyptus Steam Inhalation

Eucalyptus oil helps loosen phlegm, so breathing in eucalyptus steam is commonly used by people to help treat nasal congestion and sinus congestion, symptoms very common with bronchitis, coughs, and the flu.

Generally, eucalyptus oil is thought to be anti-inflammatory and antimicrobial. Eucalyptus oil also stimulates immune system response. Steam inhalation can be done two to four times a day to relieve symptoms.

Here are some tips for using eucalyptus through steam inhalation:

• In either a steam room, wet sauna, or hot shower, place five drops of eucalyptus and three drops of lavender on the shower floor or sauna/steam head. Breathe deeply for 2-5 minutes while the steam diffuses the oils.

• Drop five drops of eucalyptus into a bowl of hot water with a towel over your head.

• Put a few drops of eucalyptus on a small piece of paper towel (not a tissue). Take a few deep sniffs of it and leave it next to your bed at night or your desk if daytime.

Eucalyptus oil should not be ingested, applied directly to the skin, or used in excess of suggested amounts. Definitely don’t get it in your eyes and wash your hands after handling the paper towel or if you touch the oil.

Hot Tea

Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds.

Water

Stay hydrated! When you have a cold or respiratory infection, your body makes more mucus and making mucus uses up your body's moisture. Getting extra fluids thins out mucus, making it less sticky, which makes it easier to blow or cough out. Limit drinks with caffeine and alcohol, as they can be dehydrating. Remember to avoid drinking water from plastic bottles. Choose a stainless steel or glass bottle instead.

Some findings show hot liquids may be superior to cold liquids in upper respiratory infections.

Although I can’t promise these natural treatments will positively work for you, it’s certainly worth giving them a try. One thing is sure, get lots of rest.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

Macknin ML. Zinc lozenges for the common cold. Cleve Clin J Med 1999;66:27-32 [review].

Petrus EJ, Lawson KA, Bucci LR, Blum K. Randomized, double-masked, placebo-controlled clinical study of the effectiveness of zinc acetate lozenges on common cold symptoms in allergy-tested subjects. Curr Ther Res 1998;59:595-607.

Prasad AS, Fitzgerald JT, Bao B, et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000;133:245-52.

Eby G. Where's the bias? Ann Intern Med 1998;128:75 [letter].

Garland ML, Hagmeyer KO. The role of zinc lozenges in treatment of the common cold. Ann Pharmacolther 1998;32:63-9 [review].

Serafino, A., Vallebona, P.S., Andreola, F., Zonfrillo, M., Mercuri, L., Federici, M., Rasi, G., Garaci, E., and Pierimarchi, P., Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response, BMC Immunol. 2008; 9: 17.[5]

Natural Products Foundation: Green Tea.

We’re in the midst of the “common cold” season and if you do catch one, there are some things you can do nutritionally to help shorten the symptoms.

Zinc

One of zinc’s many functions is helping the immune system fight off invading bacteria and viruses. There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Vitamin C

Good news! The overall research shows, for most people, taking vitamin C may help shorten the duration of a cold and lessen its severity. On the other hand, taking vitamin C regularly does not reduce the chances of getting the common cold. But don’t take too much. Taking too much vitamin C can cause diarrhea, nausea, stomach cramps, or kidney stones. Most adults need between 75 and 90 milligrams (mg) of vitamin C per day and shouldn't get more than 2,000 mg.

Nasal Irrigation

Flushing water through your nasal passages using a neti pot may relieve some nasal congestion. What the neti pot does is gently wash away excess mucous, bacteria, pollen, allergens and viruses from the sinuses. There is one main sinus the neti pot can reach, the maxillary sinus, which is on either side of your nose—basically inside the ‘cheek bone.’  When they fill with pus or mucous, it hurts and provides a further haven for more bacteria and viruses as the immune system cannot enter. Nasal irrigation clears that up by washing out the pus and mucous. Then, the immune system's IgA antibodies, which live on the mucous membranes of your nose, once again get back to work.

I previously wrote a blog about how to use a neti pot. Check it out here.

Eucalyptus Steam Inhalation

Eucalyptus oil helps loosen phlegm, so breathing in eucalyptus steam is commonly used by people to help treat nasal congestion and sinus congestion, symptoms very common with bronchitis, coughs, and the flu.

Generally, eucalyptus oil is thought to be anti-inflammatory and antimicrobial. Eucalyptus oil also stimulates immune system response. Steam inhalation can be done two to four times a day to relieve symptoms.

Here are some tips for using eucalyptus through steam inhalation:

• In either a steam room, wet sauna, or hot shower, place five drops of eucalyptus and three drops of lavender on the shower floor or sauna/steam head. Breathe deeply for 2-5 minutes while the steam diffuses the oils.

• Drop five drops of eucalyptus into a bowl of hot water with a towel over your head.

• Put a few drops of eucalyptus on a small piece of paper towel (not a tissue). Take a few deep sniffs of it and leave it next to your bed at night or your desk if daytime.

Eucalyptus oil should not be ingested, applied directly to the skin, or used in excess of suggested amounts. Definitely don’t get it in your eyes and wash your hands after handling the paper towel or if you touch the oil.

Hot Tea

Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds.

Water

Stay hydrated! When you have a cold or respiratory infection, your body makes more mucus and making mucus uses up your body's moisture. Getting extra fluids thins out mucus, making it less sticky, which makes it easier to blow or cough out. Limit drinks with caffeine and alcohol, as they can be dehydrating. Remember to avoid drinking water from plastic bottles. Choose a stainless steel or glass bottle instead.

Some findings show hot liquids may be superior to cold liquids in upper respiratory infections.

Although I can’t promise these natural treatments will positively work for you, it’s certainly worth giving them a try. One thing is sure, get lots of rest.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Macknin ML. Zinc lozenges for the common cold. Cleve Clin J Med 1999;66:27-32 [review].

Petrus EJ, Lawson KA, Bucci LR, Blum K. Randomized, double-masked, placebo-controlled clinical study of the effectiveness of zinc acetate lozenges on common cold symptoms in allergy-tested subjects. Curr Ther Res 1998;59:595-607.

Prasad AS, Fitzgerald JT, Bao B, et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000;133:245-52.

Eby G. Where's the bias? Ann Intern Med 1998;128:75 [letter].

Garland ML, Hagmeyer KO. The role of zinc lozenges in treatment of the common cold. Ann Pharmacolther 1998;32:63-9 [review].

Serafino, A., Vallebona, P.S., Andreola, F., Zonfrillo, M., Mercuri, L., Federici, M., Rasi, G., Garaci, E., and Pierimarchi, P., Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response, BMC Immunol. 2008; 9: 17.[5]

Natural Products Foundation: Green Tea.

Several years ago an important medical discovery was made about asthma---some inflammation is present in the bronchial tubes of people with asthma even when the person feels well and when their breathing is normal.  The cause of this chronic inflammation is not known, but the persistent or chronic presence of the inflammation is probably what makes the bronchial tubes capable of narrowing abnormally.  There is now an emphasis on the importance of reducing inflammation of the bronchial tubes to control or prevent attacks.

Reducing inflammation is critical because extended inflammation damages tissues, including the lung tissue.

Here are some key nutrients to consider for controlling inflammation:

• Ginger or Turmeric are known for their anti-inflammatory properties so eat up!

• Include Nuts and Seeds (peanuts, hazelnuts, almonds, sunflower seeds) regularly.  They are one of the best sources of Vitamin E, which is a powerful antioxidant, protecting cells from damage.

• Oranges and Grapefruit are loaded with Vitamin C, another potent antioxidant to protect cells from damage.  Vitamin C is one of the key antioxidant vitamins abundant in the extracellular fluid lining the lungs.

• Add Spinach to your day to boost your intake of Magnesium.  Magnesium’s role in decreasing bronchospasm has been investigated in both acute and chronic asthma.

• Get some sun or take your daily dose of Vitamin D, especially in the winter months.  Consider having your vitamin D3 blood levels measured to determine your current Vitamin D status.  Your levels should be about 50 nmol/L.

• Take a potent probiotic, such as ProBiota 12.  Potent probiotics increase T regulatory cells which are critical in balancing an overactive immune system.  These are designed to get at the root of inflammation and quench it.

• Fish are a great source of Omega-3 fatty acids.  Omega-3 fatty acids limit leukotrienes, which trigger contractions in the smooth muscles lining the bronchioles, which ultimately reduces inflammation.

• Avoiding dairy products and gluten are likely very solid recommendations as they are commonly inflammatory.

• Eliminate environmental triggers and exposures, targeting the air we breathe.  Obtain an air purifier for your home, and reduce your exposure to other things such as scented fabrics, chemicals found in carpets, new clothing, dry cleaning, etc.  If you are looking for an air purifier to eliminate smells and volatile compounds, consider the T300 or the A375UV Alen Air Purifiers.

Bottom Line:  The goal of successful asthma care is to prevent the symptoms of asthma from developing rather than having to relieve them with medications once they occur.

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist