Zinc is a very important and versatile mineral for our bodies. We all need a certain level of zinc to maintain critical healthy body functions. Zinc is a surprising multitasker and if we have insufficient levels of zinc, it may become dangerous to our wellness journey.

Here are some of the many benefits of zinc:

• Boosts immune health
• Metabolic function
• Essential metal ion for brain health
• Controls oxidative stress affecting the heart 
• Decreases inflammation
• Accelerates wound healing
• Reduce the risk of age-related diseases
• Affects your sense of taste and smell
• Can slow the progression of macular degeneration
• May shorten the length of colds
• Helps with protein & DNA synthesis
• Body growth & development rely on zinc 
• Skin health

References:

https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112#
https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc

We all have the mineral zinc in our bodies. Zinc is important for human health as it helps with heart and brain health, immune system function and growth. Zinc is found in many foods, such as meat, poultry, seafood, milk, eggs, whole grains, and beans and can also be taken as a supplement. Zinc plays a role in many biochemical reactions in the body and helps the body make proteins, and it assists to protect cells from damage. Zinc also supports the immune system and helps wound healing. A deficiency of zinc in the body may cause problems with growth and development, immunity and healing. Severe zinc deficiency can be fatal. People who may be at risk for zinc deficiency include vegetarians, people with chronic diseases, pregnant women and elderly people. 

In addition to essential metabolic functions, the level of zinc in the body also affects the heart muscle. Oxidative stress is a predisposing factor for heart diseases and when this occurs, it may be due to a shortage of zinc.

Zinc is an essential metal ion for brain health. It is involved in a variety of important processes, including cell signaling, synaptic transmission and ion channels.

Talk to your doctor if you think you might be at risk for zinc deficiency.

The Good and The Bad About Microorganisms

Due to modern advances in technology, medicine and medical care, we can now identify, test and provide treatments for potentially harmful bacterial microorganisms such as viruses, bacteria and influenza. While these advancements in science are successful, the immune system is still the first defense for your body against any harmful substances. The innate (what you are born with) immune system and adaptive (ability to learn and adapt) immune system work together to fight against harmful microorganisms to keep your body healthy.  

Even with modern advancements, being exposed to harmful microorganisms is inevitable. Don’t worry as exposure to harmful bacteria with a healthy immune system can be good for you and protect you. While no one wants to develop a fever, a cough, or any other symptom, these symptoms are helping you to recover because your adaptive immune system is learning how to defend and overcome the harmful microorganisms. 

That being said, not all microorganisms are bad. There are more microorganisms than cells in the human body as the human body has trillions of microorganisms. In fact, these microorganisms outnumber human cells 10 to 1. The majority of bacterial microorganisms live in the human gut and are called microbiota. Think of your digestive system as the vast milky way with more than 100 trillion good and bad bacteria. Thanks to the immune system, about 1 percent of bacteria in the human body are harmful. Good bacteria help digest food, eliminates disease-causing cells, and make vitamins needed for health. Don’t wait for the next flu bug to propel you to make simple lifestyle changes that can boost your immunity.   

Nature’s FARMacy

Seeking ways to maintain and improve overall immunity is the best way to mitigate against the effects of not only harmful microorganisms, but other chronic illnesses. Nature provides plenty of immunity boosters that can be found in foods we consume.

Vitamin C is a wonderful immune-boosting vitamin as it has been shown to protect against free radical damage caused by oxidative stress[1]. Free radicals damage cells such as proteins, DNA, and cell membranes. Harmful bacteria thrive in an environment full of reactive oxygen species (ROS) that cause damage to human cells. Vitamin C is known to be a ROS scavenger reducing oxidative damage. Vitamin C also enhances apoptosis, which is cell death through a programmed sequence eliminating old, damaged, excess, and otherwise unhealthy cells without releasing harmful substances to surrounding tissue.

It’s important to consume food sources rich in vitamin C. Many people think of oranges when they think of vitamin C, however an orange only contains about 69.7 milligrams of vitamin C. To put this into perspective, one papaya contains approximately 187.9 mg, 1 cup of broccoli contains 123.4 mg and 1 cup of bell pepper contains 174.8 mg. The adult recommended daily amount of vitamin C is 60-90 mg per day. While the recommended daily allowance may help prevent scurvy, the optimal daily allowance is 2,000 mg and up. Vitamin C is a water-soluble vitamin, meaning the body doesn’t store it and eliminates excess amounts, which is why consuming the recommended daily amount is vital. Higher doses of vitamin C are considered safe, but too much can lead to diarrhea. 

Zinc deficiencies have been linked to immune dysfunctions in humans. Zinc functions as an antioxidant and has been shown to stabilize cell membranes.  This immune-boosting mineral has been shown to prevent free radical damage during inflammatory processes. Zinc also boosts T-cells which play a major role in the adaptive immune system response by killing infected cells and activating immune cells, which regulates the immune response.

Foods rich in zinc include calf’s liver, beef, and lamb. There is 10.8 mg of zinc in 4 ounces of calf liver, 6.3 mg in 4 ounces of beef, and 4.6 mg in 4 ounces of lamb. Plant-based foods rich in zinc include a ½ cup of green peas with 1.9 mg, ¼ cup of pumpkin seeds with 2.6 mg, and ¼ cup of sesame seeds with 2.8 mg. 

Out of 30 different types of elderberry, the European type known as Sambucus nigra is used the most to stimulate the immune response. Elderberry has been used as a natural remedy for centuries for the common cold, flu, fever, skin eruptions, and other common ailments. The father of medicine, Hippocrates, called elderberry his medicine chest. In herbal medicine, elderberry is considered one of the most widely used healing plants. While science is still trying to understand the benefits of elderberry, one clinical study found supplementation with elderberry substantially reduced upper respiratory symptoms.

The last tip is to eat a colorful diet. Phytonutrients are what give color to fruits and vegetables and it’s important to eat a wide range of colors, especially dark-colored fruits and vegetables. Examples include dark green leafy vegetables like kale, spinach, broccoli, and swiss chard, as well as other vegetables and fruits like tomatoes, carrots, peppers, mangoes, and berries. One that doesn’t get as much attention is the prickly pear. Found in the Sonoran Desert, the prickly pear is known for its anti-inflammatory and anti-viral properties due to its high concentrations of fiber, antioxidants, and carotenoids. 

Other Proactive Immune Boosting Opportunities

1. Wash your hands with soap and water regularly. Do not touch your mouth and eyes unless you have clean hands. Use disinfecting wipes in public places, work stations, automobiles, food handling areas, bathrooms, and items such as remotes, phones, and other electronic devices.  
2. Consider using near-infrared light to assist in reducing inflammation.  
3. Get an air purification system with a HEPA filter and change your home air conditioning filters regularly.
4. Ask your doctor about getting micro-nutrient testing to determine if you are deficient in immune-boosting vitamins, minerals, amino acids, and antioxidants. If you are deficient, work with your doctor to help you dose-specific supplements.  
5. When you or someone you know is not feeling well, take care to not spread what you have to others. Stay home and stay safe.
6. Before traveling, consider talking to your doctor about specific vaccinations and what you can do to reduce your exposure to harmful pathogens.
7. Take TriVita Clinic’s Inflammation Assessment to identify your risks of a compromised immune system.

References

1.  Hawkins J, Baker C, Cherry L, Dunne E. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019;42:361-365. doi:10.1016/j.ctim.2018.12.004

Winter is coming and, especially with the cold and flu season, it’s important to know what we can do to keep a strong and balanced immune system to stay healthy and avoid infections.

1. Eat a balanced diet with whole foods

You need many nutrients, such as [TVBLOGCOPY]Vitamin A, C, D and E[/TVBLOGCOPY][MWSBLOGCOPY]Vitamin A, C, D and E[/MWSBLOGCOPY], as well as minerals selenium and zinc, and [TVBLOGCOPY]Omega 3s[/TVBLOGCOPY][MWSBLOGCOPY]Omega 3s[/MWSBLOGCOPY], to support your immune system. Focus on eating whole foods, such as quality animal protein (if you’re an omnivore), legumes, whole grains, nuts and seeds, as well as plenty of fresh fruits and vegetables. Superfoods such as bee pollen, camucamu, reishi mushrooms, and microalgae can give you an extra boost.

Avoid processed meats, fried foods, soft drinks, processed baked goods, or products with artificial sweeteners or refined sugars. Eating too much of them suppresses the immune system.

2. Get plenty of Vitamin C

Fresh fruits and vegetables are our best sources of [TVBLOGCOPY]Vitamin C[/TVBLOGCOPY][MWSBLOGCOPY]Vitamin C[/MWSBLOGCOPY], which help to strengthen our immune system and keep our body healthy. Great food sources of Vitamin C include berries, citrus, kiwi, bell peppers and dark green vegetables.

3. Use herbs and spices

Cook with onions, garlic, ginger, black peppercorn, cayenne pepper, all spice, curry and [TVBLOGCOPY]turmeric[/TVBLOGCOPY][MWSBLOGCOPY]turmeric[/MWSBLOGCOPY]. They contain components that help to boost our immune system.

4. Drink plenty of clean water

Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated is one of the best things you can do for your health. For an extra boost, add a slice of lemon, which will provide extra Vitamin C.

5. Get 7 to 9 hours of sleep a day

Chronic fatigue is known to increase risk of illness. The body rejuvenates and strengthens when it’s at rest. If you can, sleep 7 to 8 hours a day, and if needed, take an afternoon nap. Your body will thank you.

6. Say hello to friendly bacteria

It’s known that about 70% of our immune system is located in our digestive system. So keeping a healthy gut is very important to keep a strong immune system. Probiotics are good bacteria that can be found in whole and fermented foods,such as raw sauerkraut, miso, yogurt, kefir, kimchi and microalgae or in the form of supplements. If you take [TVBLOGCOPY]supplements[/TVBLOGCOPY][MWSBLOGCOPY]supplements[/MWSBLOGCOPY], it’s best to choose a brand that offers different sources of bacteria.

7. If possible, avoid antibiotics

As much as possible, try to avoid antibiotics. They’ve been shown to attack beneficial bacteria in the digestive system and suppress immune functions. Unless you really have to take them, see if you can find a natural alternative first.

If you have a cold, sip on a cup of hot water with lemon, ginger and organic honey. You can also get Echinacea or zinc, which are great for flu and cold. Make sure you get plenty of Vitamin C and drink a lot of water. If you’re taking antibiotics or any other medication, take quality probiotics.

8. Exercise!

Exercising is not only a great way to get in shape, but it also increases our immune function, improves sleep quality, and makes our body stronger. If you do not have any health conditions that prevent you from exercising, find the time to work out, even if it’s only a long walk!

9. Soak up some sun

VitaminD is important to strengthen our immune system, so try to go outside a few times a week for about 30 minutes, without sunscreen, when the sun is not at its highest. You can also get small doses of [TVBLOGCOPY]Vitamin D[/TVBLOGCOPY][MWSBLOGCOPY]Vitamin D[/MWSBLOGCOPY] from fatty fish.

10. Relax, laugh, and enjoy life

Chronic stress and depression can weaken the immune system and makes us more vulnerable to illness. It’s important to take the time to enjoy life and have fun!

A complex ecosystem of bacteria lives within your digestive system. Research is beginning to link problems ranging from autoimmune diseases, obesity and clinical depression to immune dysfunction starting in the gut.

Approximately 70 percent of your immune system resides in your intestines. “The human gut plays a huge role in the immune function,” explains Dr. Natalia Shulzhenko, researcher, assistant professor and physician in the OSU Department of Biomedical Sciences. “This is little appreciated by people who think its only role is digestion. The combined number of genes in the microbiota genome is 150 times larger than the person in which they reside. They do help us digest food, but they do a lot more than that.”

In a healthy person, microbes in the gut stimulate the immune system and the two communicate clearly. However, overuse of antibiotics, poor diet and modern lifestyle can result in an unhealthy gut and miscommunications between the two systems. Furthermore, dysfunctional microbiota might be linked to chronic inflammation, which is a component of many common illnesses seen today.

5 Ways to Support Your Gut

When your gut health is on point, you are less likely to experience digestive upsets, inflammation and weakened immune response. So, how should you care for your belly? Here are five good gut practices to implement for health.

1. Improve Your Diet

When you provide your body with the right nutrients, you’ll feel more energized, alert and your body will thank you! Fill your plate with high-fiber, low-glycemic carbs such as leafy greens and cruciferous vegetables. Including more fruits and vegetables in your diet will build up good bacteria in your gut. Also include fermented foods, which are rich sources of probiotics, like kimchi, sauerkraut, kefir and pickled ginger.

2. Exercise More

It’s no surprise that exercise helps promote a healthy body, but research from San Francisco University has found an unexpected factor affecting our microbiomes. Study participants with the best cardiovascular fitness (those with highest performance levels) have a higher firmicutes-to-bacteria ratio in the gut. Firmicutes are associated with the metabolic process that prevents leaky gut syndrome. Leaky gut occurs when undigested food, bacteria and allergens slip through the GI tract and enter the body via the bloodstream. Regular exercise is also essential for maintaining healthy body weight and warding off digestive problems.

3. Get Enough Sleep

Lack of sleep can severely impact your mood, memory and is linked to a higher prevalence of obesity, which sets the stage for digestive mayhem. The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep per night.

4. Manage Your Stress

Emotions such as anger, anxiety and overall stress can trigger symptoms in your gut. It’s not entirely clear how stress affects digestive upsets – or vice versa – but research shows that they often appear together. Try implementing relaxation techniques like deep breathing, meditation, yoga, tai chi or repetitive prayer. 

5. Work With Your Physician

If you have specific concerns such as constipation or bloating, it’s important to work with your health care provider to find appropriate solutions. An integrative physician can recommend particular foods, activities and perform a variety of tests to determine if certain nutrients are lacking. Adding daily probiotics or prebiotics might also be a smart option. [TVBLOGCOPY]Quality supplements[/TVBLOGCOPY][MWSBLOGCOPY]Quality supplements[/MWSBLOGCOPY] can help maintain good gut flora, support digestive and immune health.