There are a handful of important nutrients almost impossible to get from commonly consumed plant foods. If you follow a vegan diet, make a plan for how you’re going to provide your body with the important, missing nutrients.
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 you’ve ever had dandruff, it becomes your top priority to figure out a way to get rid of it. Nobody wants to see white flakes in your hair or on your clothes, especially you! Dandruff is the result of an imbalance on the scalp. There are many causes, including hormonal imbalances, allergic reactions to certain hair products, excess sweat and perspiration that’s allowed to sit on the scalp for too long, and nutrition imbalances. The ultimate goal for all dandruff treatments and shampoos, is to restore the balance on your scalp.
Treating Dandruff
The most common treatment for dandruff is using specialized shampoos. They may work, and not to diss them, but most contain harsh ingredients, such as parabens and synthetic fragrances and colorings. Your skin will absorb anything you put on it, circulate through your body, and into your organs. It’s scary because some of those harsh chemicals are irritants, linked to cancer, and endocrine disrupters. If you’re chemical-conscious about what you put on your hair and skin, here are a few natural remedies to consider first.
Tea Tree Oil
Tea tree oil is an essential oil that comes from the leaves of Australian’s native tree, Melaleuca alternifolia. One major component in tea tree oil (terpinen-4-ol) shows strong antimicrobial and anti-inflammatory properties. Tea tree oil has been used for hundreds of years to fight skin infections caused by bacteria, viruses, fungus, and protozoa. You’ll often see tea tree oil shampoos in health food stores, and many people report it helps reduce dandruff by unclogging hair follicles and cleaning up bacterial and fungal infections.
There has been little research on the use of tea tree oil for dandruff. One study of 126 people with mild to moderate dandruff, used either a 5% tea tree oil shampoo or a placebo daily for four weeks. At the end of the study, the tea tree oil shampoo significantly reduced dandruff and was well tolerated by participants. Although promising, further research is needed to confirm these results.
If you’re feeling DIY, another option is to add a few drops of tea tree oil to your favorite shampoo and wash normally.
Apple Cider Vinegar
Dr. Oz swears by apple cider vinegar as a dandruff treatment because the acidity of apple cider vinegar changes the pH of your scalp, making it harder for yeast to grow. Mix ¼ cup apple cider vinegar with ¼ cup water. Pour this mixture into a spray bottle and spritz it on to your hair and scalp, being careful to avoid the eye and ear area. Wrap your head in a towel. After 15 minutes to an hour, remove the towel and wash your hair. This is generally done twice per week.
Zinc and Biotin
Nutrition plays a critical role in the health of your skin. Severe zinc deficiency is associated with a variety of skin conditions, including dandruff. Zinc may not be the end-all, be-all solution for dandruff, but combining zinc with another treatment method is worth a try.
Biotin is a B-vitamin, and has shown promising results when it comes to preventing and stopping dandruff. Biotin is essential for enzymes that regulate fat metabolism. Proper fat production is critical for the health of skin, since skin cells are rapidly replaced and in constant contact with the external environment. The best sources of biotin is egg yolk and liver, and other good sources include swiss chard, romaine lettuce, almonds, walnuts, soy, brewer's yeast, and royal jelly.
A biotin deficiency causes hair loss and scaly, red, and inflamed skin around the mouth and other areas of the face and scalp. In infants, biotin deficiency often appears as “cradle cap,” which is scale skin on the scalp.
While true biotin deficiency is rare, making sure you get adequate amounts can help prevent problems with dry, inflamed skin.
Dandruff can seems like it’s never going to go away, but there are a number of effective ways to manage it and lessen its severity, if not eliminate it. Even better, these remedies don’t involve harsh chemicals or expensive trips to the dermatologist.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
References:
1. Mayo Clinic. Diseases and Conditions: Dandruff.
2. Pazyar N, et al. A review of applications of tea tree oil in dermatology. International Journal of Dermatology. 2013;52:784.
3. Satchell AC, Saurajen A, Bell C, Barnetson RS. Treatment of dandruff with 5% tea tree oil shampoo. J Am Acad Dermatol. (2002) 47(6) :852-855.
4. Bae YS, Hill ND, Bibi Y, Dreiher J, Cohen AD. Innovative uses for zinc in dermatology. Dermatol Clin. 2010 Jul;28(3):587-97.
Zinc is called an “essential trace element” because it's necessary for numerous chemical processes that take place within a cell. It's required for the activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. To maintain a steady state of zinc, daily intake is required because our bodies don’t have a specialized system for storing zinc.
Let's talk about six health issues when supplemental zinc may be appropriate.
Immune Function and the Common Cold
The relationship between zinc and the immune system is complex since there are four different ways zinc influences the immune system. Although technical, zinc does indeed help 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.
Wound Healing
Long ago, during my first dietitian job at a hospital, I handled the nutrition piece within the hospital’s wound care clinic. I learned a lot about the value of eating specific nutrients to help heal these gnarly open wounds and sores. Zinc was one of those specific nutrients I often suggested the patients take. It’s important in the formation of collagen, a critical component in healing wound, and can enhance the wound-healing process.
Diarrhea
Studies in developing countries found zinc may reduce the severity and duration of diarrhea in poorly nourished children, especially those with low zinc levels.
Male Fertility
There’s reliable and relatively consistent information showing a zinc deficiency leads to reduced numbers of sperm and impotence in men. Taking zinc may correct this problem and improve sperm quality. The ideal amount of supplemental zinc remains unknown, but some doctors recommend 30 mg two times per day. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.
Age-related Macular Degeneration (AMD)
This eye disease gradually causes vision loss. Research suggests zinc might help keep early age-related macular degeneration from worsening into advanced AMD. More research is needed before doctors can recommend zinc supplements for AMD, but people who have or are developing it might want to talk to their doctor about taking zinc.
Stomach Ulcers
The healing process of stomach ulcers may be enhanced through treatment with zinc, although more studies are needed to more clearly determine its effects. Most studies report few or no side effects associated with its use.
Recommended Dietary Allowances for Zinc
As suggested by National Institutes of Health; Office of Dietary Supplements:
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
References:
Prasad AS, Cossack ZT. Zinc supplementation and growth in sickle cell disease. Ann Intern Med 1984;100:367-71.
National Institutes of Health; Office of Dietary Supplements. Zinc Fact Sheet for Consumers.
Recommended Daily Allowances for Zinc chart: US Dept of Health & Human Services: National Institutes of Health/Office of Dietary Supplements, found here: http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h4
Zinc is called an “essential trace element” because it's necessary for numerous chemical processes that take place within a cell. It's required for the activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. To maintain a steady state of zinc, daily intake is required because our bodies don’t have a specialized system for storing zinc.
Let's talk about six health issues when supplemental zinc may be appropriate.
Immune Function and the Common Cold
The relationship between zinc and the immune system is complex since there are four different ways zinc influences the immune system. Although technical, zinc does indeed help 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.
Wound Healing
Long ago, during my first dietitian job at a hospital, I handled the nutrition piece within the hospital’s wound care clinic. I learned a lot about the value of eating specific nutrients to help heal these gnarly open wounds and sores. Zinc was one of those specific nutrients I often suggested the patients take. It’s important in the formation of collagen, a critical component in healing wound, and can enhance the wound-healing process.
Diarrhea
Studies in developing countries found zinc may reduce the severity and duration of diarrhea in poorly nourished children, especially those with low zinc levels.
Male Fertility
There’s reliable and relatively consistent information showing a zinc deficiency leads to reduced numbers of sperm and impotence in men. Taking zinc may correct this problem and improve sperm quality. The ideal amount of supplemental zinc remains unknown, but some doctors recommend 30 mg two times per day. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.
Age-related Macular Degeneration (AMD)
This eye disease gradually causes vision loss. Research suggests zinc might help keep early age-related macular degeneration from worsening into advanced AMD. More research is needed before doctors can recommend zinc supplements for AMD, but people who have or are developing it might want to talk to their doctor about taking zinc.
Stomach Ulcers
The healing process of stomach ulcers may be enhanced through treatment with zinc, although more studies are needed to more clearly determine its effects. Most studies report few or no side effects associated with its use.
Recommended Dietary Allowances for Zinc
As suggested by National Institutes of Health; Office of Dietary Supplements:
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Live Superfoods
References:
Prasad AS, Cossack ZT. Zinc supplementation and growth in sickle cell disease. Ann Intern Med 1984;100:367-71.
National Institutes of Health; Office of Dietary Supplements. Zinc Fact Sheet for Consumers.
Recommended Daily Allowances for Zinc chart: US Dept of Health & Human Services: National Institutes of Health/Office of Dietary Supplements, found here: http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h4
Zinc is called an “essential trace element” because it's necessary for numerous chemical processes that take place within a cell. It is required for the activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. To maintain a steady state of zinc, daily intake is required because our bodies don’t have a specialized system for storing zinc.
There are six instances when people are at risk of zinc deficiency or inadequacy. Supplemental zinc may be appropriate in certain situations.
People with Gastrointestinal and Other Diseases
Digestive disorders such as ulcerative colitis, Crohn’s disease, and short bowel syndrome, can decrease zinc absorption. Other diseases associated with zinc deficiency include malabsorption syndrome, chronic liver disease, chronic renal disease, sickle cell disease, diabetes, malignancy, and other chronic illnesses. Chronic diarrhea also leads to excessive loss of zinc.
Vegetarians
The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians do not eat meat, which is high in bioavailable zinc and may enhance zinc absorption. In addition, vegetarians typically eat high levels of legumes and whole grains, which contain phytates that bind zinc and inhibit absorption.
Vegetarians sometimes require as much as 50% more of the RDA for zinc than non-vegetarians.
Pregnant and Lactating Women
Pregnant women, particularly those starting their pregnancy with borderline zinc status, are at increased risk of becoming zinc insufficient due, in part, to high fetal requirements for zinc. Lactation can also deplete maternal zinc stores. For those reasons, the RDA for zinc is higher for pregnant and lactating women than for other women.
Older Infants Who Are Exclusively Breastfed
Breastmilk provides sufficient zinc (2 mg/day) for the first 4-6 months of life but does not provide recommended amounts of zinc for infants aged 7-12 months, who need 3 mg/day. In addition to breastmilk, infants aged 7-12 months should consume age-appropriate foods or formula containing zinc. Zinc supplementation has improved the growth rate in some children who demonstrate mild-to-moderate growth failure and who have a zinc deficiency.
People with Sickle Cell Disease
Results from a large cross-sectional survey suggest 44% of children with sickle cell disease have a low plasma zinc concentration, possibly due to increased nutrient requirements and/or poor nutritional status. Zinc deficiency also affects approximately 60%-70% of adults with sickle cell disease. Zinc supplementation has been shown to improve growth in children with sickle cell disease.
Alcoholics
Approximately 30%-50% of alcoholics have low zinc status because ethanol consumption decreases intestinal absorption of zinc and increases urinary zinc excretion. In addition, the variety and amount of food consumed by many alcoholics is limited, leading to inadequate zinc intake.
Foods Containing Zinc
A wide variety of foods in the American diet contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc. Other good food sources include chickpeas, kidney beans, almonds, cashews, certain types of seafood, such as crab and lobster, whole grains, fortified breakfast cereals, cheese, milk, and yogurt.
Aside from eating well-balanced, nutritious foods everyday, if you feel you are at risk of zinc deficiency, talk to your health care provider.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
Reference:
1. National Institutes of Health; Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals
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:
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:
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.
Are you doing everything you can do to keep your immune system up to par? Check out these top nutrition tips to stay healthy this cold and flu season:
Vitamin C tops the list of immune boosters. There has been more research about the immune boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C is available naturally in many fruits and vegetables. Unlike most animals that produce their own Vitamin C, the human body does not synthesize any. Vitamin C has substantial antiviral and antibacterial benefits though it's known for its protective aspects in creating host resistance. The most abundant vitamin C foods are guava, papaya, strawberries, kiwi, cantaloupe, orange, and grapefruit (1).
The live cultures found in yogurt, particularly Lactobaccilus and Bifidobacteria, may be beneficial in enhancing immunity. Having a healthy supply of gut flora increases a person's white blood cell production and activity. They may also boost the immunity while taking antibiotics, and they supply added protection to those who may have a compromised immune system. In a recent Swedish study, those who drank a daily supplement of Lactobacillus reuteri (a specific probiotic that appears to stimulate white blood cells) took 33% fewer sick days than those given a placebo. Probiotic rich foods include yogurt, kefir, select cheeses and milk, sauerkraut, kim chi and tempeh (2).
Mushrooms are antioxidant rich and very high in selenium. Selenium has been studied to reduce the risk of developing a severe flu. Mushrooms are also recognized for their antiviral, antibacterial, and anti-tumor effects. White button mushrooms in particular have noticeably greater immune boosting effects than other mushrooms such as, oyster and shiitake (3, 4).
Oats and barley in particular contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities. They enhance resistance to various fungal, bacterial and viral diseases. Beta-glucan is also found in protective amounts in shiitake and maitake mushrooms. Beta-glucan enhances immunity, similarly to echinacea and astragalus root. Beta-glucan binds to macrophages and other white blood cells and activates anti-infection activity by increasing the production of free radicals (5).
Vitamin E has been studied for its production of natural killer and B-cells, the cells that produce antibodies that destroy bacteria. The highest vitamin E foods are green leafy vegetables, sunflower seeds, almonds and blueberries (6).
The antioxidant beta carotene has been studied to increase the number natural killer T-cells in our immune system. Beta carotene is a powerful antioxidant that mops up excess free radicals that can accelerate illness (7).
Zinc is a mineral which increases the production of white blood cells. As little as 15 to 25 milligrams a day will help to support immune function. Some of the top zinc foods are oyster, crab, grass fed beef and beans (8).
Garlic is known for its antibacterial, antiviral, antifungal and immune boosting effects. Garlic stimulates the production of white blood cells and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream (9).
Omega-3 fats reduce inflammation, increasing airflow and protect the lungs from colds and respiratory infections. The omega-3 fatty acids in ground flaxseed and fish such as, salmon, tuna, sole, flounder, sardines, herring and mackerel, act as immune boosters by increasing the activity of phagocytes, the white blood cells that destroy bacteria. Other omega-3 rich foods are tofu, edamame and walnuts (10).
The amino acid responsible for immune boosting components in tea is, L-theanine. It is abundant in both black and green tea. Many already know to drink green tea to help fight disease, new research is also including white tea, for its strong ability to destroy the organisms that cause disease (11, 12).
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
References:
1. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Vitamin C.
2. National Products Foundation Vitamins and Herbs A-Z: Probiotics.
3. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Selenium.
4. National Products Foundation Vitamins and Herbs A-Z: Selenium.
5. National Products Foundation Vitamins and Herbs A-Z: Beta-Glucan.
6. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Vitamin E.
7. National Products Foundation Vitamins and Herbs A-Z: Beta-Carotene.
8. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Zinc.
9. National Products Foundation Vitamins and Herbs A-Z: Garlic.
10. National Products Foundation Vitamins and Herbs A-Z: Fish Oil & Cod Liver Oil (EPA & DHA). \
11. Rowe C A, et-al. Specific formulation of Camella sinensis prevents cold and flu symptoms and enhances gamma delta T cell function: A randomized, double-blind, placebo controlled study. J Am Coll Nutrition, 2007, 26: 445-452.
12. J Bukowski et-al. L-theanine intervention enhances human gamma delta T lymphocyte function. Nutr Rev, 2008, 66: 96-102.
