The Fiber Phenomenon: 30 Easy Ways To Get Your Fill of This Life-Changing Nutrient It reduces the risk of heart disease, stroke, and colon cancer – while boosting the health of our gut and brain. Here is the no-fuss guide to getting your 30g a day.

From    https://www.theguardian.com

What is the leading risk factor for diet-related ill health? Ultra-processed food? Too much salt, sugar or fat? According to a systematic analysis published in 2022, it is our low intake of wholegrains. Wholegrains contain B vitamins, folic acid, omega-3 fats, protein, antioxidants and micronutrients. And, crucially, they are packed with fibre.

“Fibre feels like the forgotten nutrient,” says Dr Samantha Gill, a specialist gastroenterology dietitian for the British Dietetic Association. “It has a reputation for being bland, boring and tasting like cardboard. On top of that, fibre is often related to bloating and flatulence.”

With an image like that, it is no wonder we don’t eat enough of it. Most countries have a recommended daily fibre intake of 30g for adults; the UK increased its target from 24g to 30g a decade ago. All countries are falling short. Just 3% of people in Canada, 5% of those in the US and 9% of those in the UK meet the guidelines. Even in Germany, where people eat the most fibre in Europe, intake tops out at about 25g. “There is a big fibre gap,” says Gill. “In the UK, we’re only eating about 19g fibre daily.”

Fibre is a type of carbohydrate found in plants. As well as wholegrains, it is in vegetables, fruit, nuts, seeds, herbs, spices and legumes. “Fibre isn’t easily broken down in the gut, unlike other carbohydrates,” says Gill. “Instead, it travels down your gut, passing through your small and large intestine.” Its best-known health effect is preventing constipation. “Some types of fibre bulk out stools and improve consistency, which makes them soft and easy to pass,” she says.
Every 7g daily increase in fibre (half a tin of baked beans) can lower your risk of noncommunicable diseases by up to 9%.

But there is far more to fibre than keeping you regular. A landmark study published in 2019 showed that a fibre-rich diet reduces the risk of heart disease, stroke, type 2 diabetes and colon cancer by 16-24%. In 2015, the Scientific Advisory Committee on Nutrition in the UK found that every 7g daily increase in fibre (half a tin of baked beans) can lower your risk of noncommunicable diseases by up to 9%. More recent studies have found that fibre also contributes to a healthy gut microbiome and brain.

“The reason fibre can affect so many areas of health is because it is not a single entity,” says Gill. “Fibre is an umbrella term and there are many different types that behave in different ways when they reach the gut.”

Yet despite these manifold benefits, UK fibre consumption has remained static, says Bridget Benelam, a communication manager for the British Nutrition Foundation (BNF). “Since the guidelines changed in 2015, there has been no increase in fibre intake. We’re not shifting the dial at all. If we did, there would be so many health benefits, and it would likely be a more sustainable diet.”
James Collier, the co-founder of Huel and author of Well Fed, believes we are facing a fibre crisis. “Fibre’s not very sexy, is it? I come from the gym scene, where everyone talks about protein. No one says: ‘Oh, have you had your fibre today?’ But why not, because it is fundamental to living well.” What’s more, he adds, “it’s not actually that hard to get 30g a day. If you’re having a plant-rich diet, it’s super-easy.”

Is it? A study looking at whether 30g a day was achievable found barriers including “a lack of awareness regarding the health benefits of fibre beyond bowel health”, and “negative perceptions of starchy foods”, which are often perceived as fattening.

“Sadly, the modern-day diet is a low-fibre diet,” says Gill. “Typically, in the UK, diets are high in salt, sugar, and fat.” Only 27% of UK adults eat their 5-a-day, according to the BDA. Looking on the bright side, that leaves a lot of room for improvement. “Things we need to reduce in our diet are often front of mind,” says Benelam, “but eating fibre is a more positive message”.
In Denmark, the Danish Whole Grain Partnership, a public-private enterprise to increase wholegrain consumption, has been a massive success. Between 2008 and 2019, the average daily intake of wholegrains rose by 128%, and the share of the population eating the recommended amount of wholegrains daily increased from 6% to 54%.

In the absence of any similar programme in the UK( and US), how can you up your fibre intake? Experts advise doing it gradually to avoid side-effects such as discomfort, bloating and wind, and drinking lots of water (fibre draws water into the bowel, so you can become dehydrated if you don’t drink enough). Those with conditions such as irritable bowel syndrome may find their tolerance varies, but for everyone else, says Gill, “the more fibre the better”.

Thirty ways to get your 30g a day
1 Base all three meals on starchy foods – mainly wholegrains and skin-on potatoes.
2 Aim for eight portions of vegetables and fruit a day (five is not enough!).
3 Eat a couple of high-fibre snacks a day: unsalted nuts and seeds, slices of fruit dipped in nut butter (chunky has more fibre than smooth), slices of veg dipped in hummus, wholegrain crackers, toasted seaweed …
4 Move more. Studies from Ireland found that those who meet the fibre recommendation eat more food overall, so you need to work up an appetite.
5 If you eat breakfast cereal, choose porridge/overnight oats, no-added-sugar muesli, Weetabix, Shredded Wheat, Bran Flakes or similar. Go half-and-half with your regular cereal if that makes it easier. Top with fruit, nuts and seeds.
6 Eat the whole fruit. This is far better than drinking juice, which has no fibre. Smoothies have a small amount – more if you make your own and add oats, nut butters and seeds. A maximum daily portion of smoothie or juice is 150ml, probably smaller than you think.
7 Look at the label. A food is “high in fibre” if it contains at least 6g per 100g, or a “source of fibre” if it contains at least 3g/100g. Fibre is usually listed on the back of the pack.
8 Don’t peel your potatoes. Baked potatoes, boiled new potatoes and sweet potato wedges are all good. If you fancy mash, scoop out the flesh of baked potatoes and eat the skins another time. Keep the skins on other fruit and vegetables whenever you can, too, including root veg, kiwis, cucumber, apples and aubergine.
9 Go for wholemeal, rye or granary bread. To wean yourself off white, try a 50/50 loaf. If all else fails, choose added-fibre white bread. Stuff sandwiches with lettuce and vegetables.
10 White rice is low in fibre – switch to brown, or even better, black or red. Ditto pasta: ditch white for wholewheat. If you don’t like wholewheat, try a legume-based pasta made from red lentils or green peas.
11 Eat plenty of vegetables: in sauces, stews and curries; as side dishes; in salads. Eat the rainbow – particularly high-fibre vegetables include parsnips, broccoli, peas, green beans, sweetcorn, carrots, brussels sprouts and cauliflower.
12 In fact, go vegan! OK, that might be a bit extreme for most people, but vegan and vegetarian diets tend to be high in fibre. Perhaps consider some plant-based days each week.
13 With fruit, vegetables and pulses, fresh, frozen, dried and tinned (in natural juices/water) all count. Make life easier with a freezer full of frozen peas, spinach and berries, and a cupboard stocked with tinned sweetcorn and beans.
14 Try new fruits or vegetables regularly to cover all fibre bases. For example, chicory and jerusalem artichokes are a source of oligosaccharides, a kind of prebiotic. Don’t forget fungi – mushrooms are an often overlooked but rich source of fibre.
15 Vary your wholegrains: try bulgur wheat, barley, rye, buckwheat, quinoa and couscous.
16 Have fresh or dried fruit, or tinned fruit in natural juice, for dessert. Dried fruit is typically higher in fibre than fresh, but it can increase the risk of tooth decay, so it’s better eaten as part of a meal, rather than a snack. High-fibre fruits include figs, berries, pears, apples, bananas, melons, avocado, dried apricots, raisins and prunes.
17 Use lots of herbs (fresh and dried) and spices.
18 Simple swaps can make a big difference, says the BNF. For breakfast, swap two slices of white toast with jam and a glass of orange juice (1.6g total fibre) for two slices of wholemeal toast with peanut butter and an orange (8.3g). If you can’t give up the jam, mix in some chia seeds.
19 As a mid-morning snack, instead of plain yoghurt (no fibre), add some strawberries and almonds (5.5g).
20 At lunchtime, instead of white spaghetti with a tomato-based sauce (3.9g), have wholewheat spaghetti with a lentil and tomato-based sauce (10.9g).
21 During an afternoon slump, instead of crackers with cheddar cheese (0.9g), have rye crackers with hummus (8.5g).
22 For dinner, instead of chicken breast, mashed potato and carrots (4.7g), have chicken breast, baked potato, carrots and green beans (11.2g). In total, these swaps take your daily fibre intake from 11.2g to 44.4g. For more ideas, check out the BNF’s seven-day 30g fibre meal plan.
23 Add pulses. If you’re making a ground beef-based dish such as spaghetti bolognese, lasagne, chilli con carne or shepherd’s pie, replace half the meat with pulses such as chickpeas or lentils. (For meatballs, use 50% oats.) Add beans to soups and stews, and sprinkle seeds on top.
24 In a rush? Two slices of wholemeal toast with baked beans provides more than a third of your daily fibre intake.
25 Use nutritional yeast in place of parmesan on pasta, in pesto or anywhere you want a cheesy hit.
26 Fancy a pizza? Add vegetable toppings and have it with a side salad.
27 Use tahini in homemade hummus, sauces and desserts – sesame seeds are particularly high in fibre.
28 If baking bread, cakes or biscuits, use wholewheat or oat flour, or mix 50:50 with white flour. Look for recipes that use fruit and veg: banana bread, beetroot or avocado brownies, carrot or parsnip cakes …
29 High-fibre treats include granola bars, dark chocolate and popcorn. Even crisps contain a bit of fibre – look for root vegetable and skin-on varieties.
30 Don’t spend money on fibre supplements (unless advised to by a doctor). Potatoes, oats, lentils and beans are some of the cheapest, most filling foods around – and the best way to get your fibre fix.

Nick’s comments:
A great source of fiber are these breads https://www.mestemacher-gmbh.com/products/
available at many natural food stores and Amazon.  Many of these breads have 7-9 grams of fiber per slice. Eating a half a slice with each meal can provide a significant increase in your daily fiber intake.  Several people that I encouraged to eat these breads have much better bowel health as a result.

Don’t think that you are getting a lot of fiber in salads!  Most bags of salad have about 2 grams of fiber for the whole bag!

In the US:      The mean dietary fiber intake of all individuals 2 years and older, excluding breastfed children, was 16 grams per day. Intakes of males and females were 18 and 15 grams per day, respectively.
https://www.ncbi.nlm.nih.gov/books/NBK589559/   (For the full reference)

How much fiber do you need?
The National Academy of Medicine gives the following daily fiber recommendations for adults:

• 21 grams for women older than age 50.
• 25 grams for women age 50 or younger.
• 30 grams for men older than age 50.
• 38 grams for men age 50 or younger.

Reading This Will Make You Want to Floss  (and more)
From: https://time.com/7006165/flossing-teeth-benefits/   for most clickable links

My comments are at the bottom

Each time you brush and floss, you’re doing more than freshening your breath and preserving your smile. Research suggests you may also be improving your overall health—and maybe even extending your lifespan.
People often see dentistry largely as a cosmetic specialty, says Anita Aminoshariae, a professor of endodontics at the Case Western Reserve University School of Dental Medicine. But “the mouth is not disconnected from the rest of the body,” she says. Quite the opposite: studies suggest that oral health is associated with everything from heart health to lifespan, even if many people don’t realize it.

Oral health goes beyond the mouth
Researchers call this phenomenon the “oral-systemic link,” and it’s been showing up in studies for years. Some of the earliest findings on this topic were about links between oral health and diabetes, and it’s now well-established that diabetic patients’ blood sugar levels may improve when they’re treated for gum disease—and that their gum disease may worsen if their diabetes does.
Oral health also seems related to other measures of cardiometabolic health, including patients’ likelihood of developing or dying from heart disease. In a recent research review, Aminoshariae and her co-authors found that people with very poor oral health—those with 10 or fewer natural teeth left in their mouths—were about 66% more likely to die from cardiovascular disease than people with more robust smiles. And another recent study, co-authored by Yau-Hua Yu, an associate professor of periodontology at the Tufts University School of Dental Medicine, found that people who describe their oral health as fair or poor are at increased risk of dying and may also be more likely to have cardiovascular disease, osteoporosis, and diabetes.

Like most research on the oral-systemic link, these studies can’t prove cause and effect. It’s possible the relationship actually works the other way around: that people in poor health are more likely to have bad dental wellness, Yu says. Other factors, like socioeconomic status and access to nutritious food, may also play a role, she says.

But Aminoshariae believes oral health does directly influence overall wellness. She thinks of the teeth like sand dunes. Just as dunes protect inland areas from the sea, Aminoshariae believes the teeth shield the body from foreign substances that could cause disease. “Once they’re gone,” she says, “it’s like a free for all.”

The microbiome, the name for the legions of bacteria, viruses, and other microbes coursing through the human body, is another possible explanation, Yu says. When you don’t clean your teeth properly, allowing food and other debris to sit on and in between the teeth, the bacterial communities in your mouth can change, potentially contributing to gingivitis and gum disease over time, she explains.
When gum health suffers, the consequences can be wide-ranging. The blood vessels in the gums are “leaky,” explains Yvonne Kapila, a professor and associate dean of research at the University of California, Los Angeles School of Dentistry. When someone’s gums are inflamed or diseased, “this leakiness allows bacteria, viruses, and all these other things that are in the outside world to enter your body” and potentially spread throughout it via the bloodstream, she explains.
In some cases, pieces of bacteria or other microbes may travel from the gums into the bloodstream and cause disease or inflammation in other organs, Kapila says. Bacterial matter from the mouth has been found in cancerous tumors, diseased heart valves and livers, and brain tissue of people who died from Alzheimer’s disease, to name a few notable examples. And, Kapila says, animal studies conducted by her team and others suggest that tweaking the mouth’s microbiome, such as by treating gum disease, may help reverse some of those issues, signaling a true cause-and-effect relationship between oral and overall health.

How to take care of your oral health
The good news is, most people already know what they should be doing to keep their mouth healthy: eat a nutritious diet, brush each morning and night, and floss regularly. Yu’s research suggests inadequate flossing is associated with a higher risk of death, while other studies show that good flossing practices lower the chances of developing gum disease. Brushing for at least two minutes, twice a day, also reduces the chances of developing cardiovascular diseases, according to other research.

“Like you shower every day, you have to brush your teeth every day and clean the gaps [in between] every day,” Yu says. “That is basic stuff.”

Finally, keep up with your twice-yearly dental appointments so a professional can assess your tooth and gum health and intervene, if necessary, before a situation grows serious. “Prevention, prevention, prevention is so critical,” Kapila says.

Nick’s comments:   A good place to start an in-depth exploration of your oral health is to find out what is making up your oral microbiome.  This test is a way to determine it.
https://www.oraldna.com/test/alert2/

Here is a sample test result. https://www.oraldna.com/pdf/tests/Alert2Report.pdf
I wish I had known what my microbiome was…. it would have probably saved me from surgeries of both gum and jaw and from losing several teeth.

Find a dentist that does the test near you…
https://www.oraldna.com/doctor-finder/
In Helena check out:  https://tulip.dental/

Other help:  There are two toothpastes Periobrite and Denticidin and their related products that may be useful.

Periobrite product line  https://www.amazon.com/s?k=periobrite&crid=2TICFF5V1GZKV&sprefix=periobrite%2Caps%2C345&ref=nb_sb_ss_pltr-data-refreshed_3_10…
These formulated products have a very long list of herbs to help gums heal, plus Folic acid and Coenzyme Q10 to stimulate tissue regeneration.

Biocidin products…Create an account at Fullscript to purchase  https://us.fullscript.com/welcome/nsoloway?preview=true  and search for Biocidin which help break down bacterial biofilms.    Biofilms are like the gel around tomato seeds. They serve as a barrier to the immune system from attacking the infection and getting rid of it.

Broad-Spectrum Toothpaste with Biocidin®
Microorganisms and bacterial biofilms in dental plaque cause a number of oral health concerns that can lead to systemic health challenges. Dental microorganisms are implicated in the propagation of endotoxins such as LPS, and this “leaky mouth” effect can have the same implications as “leaky gut” in terms of systemic issues. Use of the broad-spectrum botanicals in Dentalcidin™ can assist in removing biofilms and plaque and are an excellent way to promote and maintain healthy teeth and gums.

Also, at Fullscript   there are oral probiotics. Just like probiotics for your digestive system there are probiotics for oral health.  Search for: FLORASSIST® Oral Hygiene, PRO-Dental Probiotic, E.N.T. Biotic BLIS K12 probiotic

The H2Oral Irrigator available from Amazon attaches to your shower and allows you to get a “water-pick” experience for a much longer time and with out the clean up

The Surprisingly Simple Exercise That Can Lower Your Blood Pressure
This isometric exercise is found to lower blood pressure even better than some cardio workouts.
The Washington Post  https://www.washingtonpost.com/wellness/2024/01/30/wall-sit-isometric-lower-blood-pressure/

• Kelyn Soong

The wall sit, a simple bodyweight exercise that can be done virtually anywhere, isn’t just for building strength. It can help your cardiovascular health, too.
A recent study in the British Journal of Sports Medicine suggests that isometric exercises, like wall sits (also known as wall squats), can help reduce blood pressure even more effectively than other forms of exercise, including aerobic activity, weight training or high-intensity interval workouts.
The research is good news for people who struggle to meet physical activity guidelines that recommend at least 150 minutes of weekly moderate-intensity exercise, like brisk walking or bicycling. The new analysis found that about eight minutes of isometric exercise, three times a week, can lead to a meaningful reduction in blood pressure.
This means holding a wall sit for two minutes and resting for two minutes. Repeat for a total of four wall sits with breaks in between. A single session, including rest, will take only 14 minutes.
On average, a regular isometric routine of wall sits lowered systolic blood pressure (the top number) by 10 mmHg and diastolic pressure by 5 mmHg, according to the research.
The study’s authors say the findings support development of new exercise guidelines that go beyond recommending aerobic exercise for the prevention and treatment of hypertension.
“Our main message is that actually engaging in exercise is fantastic and any exercise might reduce your blood pressure,” said Jamie O’Driscoll, the senior author of the study. “But if you’re an individual who is currently exercising to the guidelines and you’re still having a bit of difficulty reducing that blood pressure and you want to avoid going on medication, perhaps isometrics is an additional mode to complement the exercise you’re already doing.”
Benefits of isometric exercises
An isometric exercise refers to a static contraction in which the length of the muscle does not change, said Jamie Edwards, the first author of the study and a PhD researcher at Canterbury Christ Church University.
“Any kind of an exercise that is holding tension in any position which doesn’t involve dynamic movement is generally isometric exercise,” he said.
The research reviewed 270 randomized controlled trials that collectively studied 15,827 participants. The researchers looked at the blood pressure effects of three isometric exercises: squeezing a handgrip dynamometer, extending your legs against a fixed resistance and squatting with your back flat against the wall. (While planks are a popular example of isometric exercises, they were not included in the study.)
The researchers found that, overall, isometric exercise training was the most effective exercise for lowering systolic and diastolic blood pressures.
“From a clinician standpoint, these are very promising findings,” said Laura Richardson, a registered clinical exercise physiologist at the University of Michigan who was not involved in the study. “Being able to use isometric exercise as a therapeutic tool for those with hypertension is wonderful. I really think it’s a great way to get more individuals involved in being active.”
Isometric exercises effectively lower blood pressure because contracting a muscle and holding the position temporarily reduces blood flow to that muscle, O’Driscoll said. When you release that contraction, blood flow through the muscle tissue increases. This produces important signals that prompt blood vessels to relax more and creates less resistance to blood flow, which ultimately reduces blood pressure, O’Driscoll said.
How to do a wall sit
To do a wall sit, find a wall that you can lean against. Take a couple of steps forward. Keep your feet hip width apart and slide your back down the wall until your knees are at about a 90-degree angle, as if you’re sitting in a chair, Richardson said.
The lower you squat, the more intense the workout. Be careful of how much you bend your knees in the beginning. Work your way down to 90 degrees. If you can’t get there, Richardson recommends sliding down based on your knee flexibility and holding steady until you feel lower-body muscle fatigue.
Isometric exercises like wall sits engage a lot of muscles, help build strength and are helpful for improving balance and range of motion, Richardson said.
“Primarily, you’re going to be using a lot of your leg muscles: your quadriceps, your glutes, your calves,” said Richardson, who is also a clinical associate professor at the University of Michigan School of Kinesiology. “If your back is flat against the wall, it’s going to help engage the abdominal muscles.”

How much extra time on screen have you had in the past 18 months? It may be causing nearsightedness – but there’s hope for reversing it

https://www.theguardian.com/society/2021/nov/14/eyeballs-screens-vision-nearsightedness-myopia

Adam Popescu

How close is the smartphone or laptop you’re reading this on from your eyes? Probably just a few inches. How long have you spent looking at a screen today? If you’re close to the average it’s likely to be over nine hours.

New research from ophthalmologists shows that our constant screen time is radically changing our eyes. Just like the rest of our bodies, the human eye is supposed to stop growing after our teens. Now it keeps growing.

When our eyes spend more time focusing on near objects, like phones, screens or even paperbacks, it makes our eyeballs elongate, which prevents the eye from bending light the way it should. This elongation increases nearsightedness, called myopia, which causes distant objects to appear blurred. Myopia affects half of young adults in the US, twice as many as 50 years ago and over 40% of the population.

When many of us began working from home, researchers predicted this dramatic online increase would cause never-before-seen eye dysfunction. They were right

For adults this might cause eye strains or speed up existing vision issues. But for kids, whose eyes are still developing, the situation is so dire that the American Academy of Optometry and American Academy of Ophthalmology both consider myopia an epidemic.

Working for prolonged periods, whether texting, reading or jotting emails is what optometrists call “near work”. The trouble with holding a screen close to your face isn’t about light shining into your eyes, it’s about the strain of the eye. For one, your eyes blink far less when they’re focused so closely. As you’re holding your phone in your hand, performing near work, your muscles stretch and your lenses shift since our eyes over-accommodate to constant close-distance tasks. That’s why they’re growing.

When you put on a pair of glasses, your eye muscles relax because they’re no longer straining. Ditto if you put down your phone – sans glasses – blink a couple times and stare off into the distance for 20 seconds.

Does this affect you? Probably. How much extra time on screen have you had in the past 18 months? How much work have you been doing from home? Pre-pandemic, our phones were already constant companions. When many of us began working from home and e-learning last year, researchers predicted this dramatic online increase would cause never-before-seen eye dysfunction. They were right.

Last spring, Chinese researchers tested over 120,000 Covid-quarantined students aged six to eight and found myopia and other vision issues linked to home confinement increased up to three times compared with the previous five years – that’s with as little as 2.5 more hours of e-learning (not counting video games, social media, etc). Results for US students could be much higher since many American kids spend most of their days online. “Virtual learning has definitely increased myopia,” says Dr Luxme Hariharan, of the Nicklaus children’s hospital in Miami, Florida, who points anecdotally to a huge shift in cases in the last year. “Prolonged near work [like looking at screens up close] makes our eyes overcompensate.”

“We can clinically measure the millimeter lengthening of the eyeball,” explains Dr Eric Chow, a Miami, Florida optometrist. “Studies have shown that the longer the axial length, the higher the risk of eye diseases like glaucoma, retinal detachment and cataracts.”

Straining vision introduces a host of eye-related health problems. And it’s more than just kids needing prescriptions. “People say ‘oh, it’s just glasses,’” says Dr Aaron Miller, a pediatric ophthalmologist at Houston Eye Associates. “The nearsighted have much higher chances of retina tears and glaucoma, bigger issues secondary to nearsightedness. It’s the long game we worry about.”

He adds: “The shape of the eye is round like a basketball,” he explains. “When an eye becomes nearsighted, myopic, the eye is longer, like a grape or olive. The retina – the coating – can get stretched and thinned. As we age, sometimes there can be breaks in the retina. Like cracks in wallpaper. When that occurs, these cracks cause fluid to enter in behind the wallpaper, that’s what we call retinal detachment which causes a lot of people to go blind.”

This isn’t just a western problem. There is a genetic component here, but it’s clear that behavior accelerates the change. Poor eyes can lead to decreased work efficiency and huge loss of productivity – think money–for multinationals. That’s why nations like China are so worried about this that they have already changed their education system, limiting how long students study – even extra tutoring – to curb the near-work that heightens myopia. The US should do the same, says Miller.

Labeling myopia a second public health crisis is no hyperbole. 10-year-old Aleena Joyce’s screen time tripled in the last 18 months, with many school days – and two-thirds of Aleena’s waking hours – held almost entirely on her iPad. The Illinois fourth-grader had already been diagnosed with myopia – nearsightedness – in kindergarten, and her eyes had worsened each year. “Sometimes we would have to go in prior to her annual eye exam because she noticed more difficulty with reading the board at school,” says Yusra Cheema, Aleena’s mother.

Aleena was one of a handful of students who said that their vision had markedly worsened in connection with increased screen time. The parents of Alan Kim, the child actor and nine-year-old Minari star, said their son’s prescription doubled in the last year in part due to the near work of on-set studies held on his iPad.

Each child now uses new FDA-approved contact lenses that effectively reshape the eye to slow down myopia. But most parents and their kids have no idea this issue even exists.

These problems affect adults too. Constant connection can heighten high or degenerative myopia, severe nearsightedness that progressively worsens and can lead to cataracts, glaucoma and retinal detachment – since the eyeball stretches and the retina thins – but thankfully, it’s rare. Risk grows with age, and can speed up gradual loss of the eye’s ability to focus, called presbyopia.

Detection can help. Home approaches like GoCheckKids, an FDA-registered vision screening app allows any parent to take a photo of their child’s eyes to analyze how light refracts and measure their risks for near or farsightedness and other eye diseases.

Every 20 minutes, look at a distance 20 feet away, for 20 seconds

Dr Luxme Hariharan

Specialized contact lenses are another major tool, says Dr Michele Andrews, a vice-president of CooperVision, the company behind the FDA-approved MiSight contacts. “It’s a contact geared for children aged eight to 12 whose eyes are growing,” she explains, “Which slow down the progression of myopia and change the shape of the eyeball.”

Last week at the American Academy of Optometry meeting in Boston, an annual eye research conference, Andrews presented the results of a seven-year study that showed abnormal axial length growth slowed by an average of 50% among eight-to-17-year-olds who wore her company’s corrective contacts. Perhaps most striking is for those who suffered from myopia, wore the lenses, then stopped wearing them, “we learned there is no rebound effect,” she says. “Myopia did not come back” after kids stopped wearing her company’s contacts. That’s because these lenses “change the way the light bends inside the eye and pulls the image in front of the retina”, she says, which slows axial growth because the clear image is now in front of the retina. If there’s no reason to grow then the problem resolves itself early.

As myopia is typically most pronounced – and dangerous – as the eyes grow, this solution is geared for kids. But adults have hope too. “Spend more time outdoors,” recommends Chow, at least two hours daily. “Studies have shown that increased sunlight decreases myopia progression.”

Most important is taking breaks which help eyes rest, blink and lubricate. Then there’s the 20-20-20 model. “Every 20 minutes, look at a distance 20 feet away, for 20 seconds,” Hariharan advises. “Being on the computer for hours on end isn’t good for your health. Don’t break to play video games or pick up another screen. Go outside!”

https://www.mindbodygreen.com/articles/can-screen-time-cause-health-issues

Robin Berzin, M.D.

In light of the “digital revolution,” we are spending more and more time looking at digital devices than ever before. We now have immediate and unlimited access to information and to one another. The American Optometric Association (AOA) reports that an average American worker spends at least seven hours a day on the computer either in the office or working from home. Other recent reports indicate that it could be as much as 11 hours each day that the average American adult spends looking at a screen of some kind—including mobile devices like phones.

At the same time, healthy young patients of mine in their 20s, 30s, and 40s are reporting chronic insomnia, brain fog, and short-term memory loss, as well as vision strain and headaches in droves.

While there isn’t an abundance of research, a few studies are beginning to emerge. Here’s what can happen if you stare at a screen all day.

1.

It can rewire your brain (and even change its structure).

The effects on your brain are both behavioral and structural.

First, smartphone addiction is real. A study of students in 10 countries showed the majority feel acute distress if they have to go without their phones for 24 hours. Meanwhile, most people are checking their phones at least 150 times a day and sending upward of 100-plus texts.

This problematic use of cellphones has been associated with anxiety, stress, and even depression1 . These habits are causing what top neuroscientists have called “digital dementia,” harming important right-brain functions including short-term memory, attention, and concentration in ways that may or may not be reversible.  On the structural side, individuals who are perceived as having an online game addiction show significant gray matter atrophy in various areas of the brain (right orbitofrontal cortex, bilateral insula, and right supplementary motor area) once examined on brain MRI studies. These affected areas where volume loss is seen are responsible for critical cognitive functions such as planning, prioritizing, organizing, impulse control, and reward pathways. These areas are also specifically involved in our development of empathy and compassion as well as translation of physical signals into emotion.

Additionally, kids are at risk, too. Findings from an ongoing NIH study on 9- and 10-year-olds show that those who use smartphones, tablets, and video games more than seven hours a day are more likely to have premature thinning of the cortex—the outermost layer of the brain where most information processing occurs. At this point, researchers aren’t sure if that’s a bad thing and won’t know exactly what it means until they follow these children over time. However, the study also found that kids who had more than two hours of screen time per day scored lower on thinking and language tests.

2.

It can cause long-term vision problems and other eye issues.

The American Optometric Association defines CVS—computer vision syndrome—also known as digital eye strain, as a complex of eye and vision problems related to the activities that stress the near vision and that are experienced in relation, or during, the use of the computer, tablet, e-reader, and cellphone. These symptoms can include eye strain and ache, dryness, irritation, redness, double or blurred vision and burning, and even neck and shoulder pain.

3.

It can seriously mess with your sleep.

In 2014 a Harvard Medical School group investigated the biological effects of reading an e-book on a light-emitting device with reading a printed book in the hours before bedtime. They reported that individuals who read on the e-book took longer to fall asleep, had reduced evening sleepiness, reduced melatonin secretion, later timing of their circadian clock, and reduced next-morning alertness than when reading a printed book. Much of this likely has to do with the fact that e-books and other digital screens emit blue light, which has been shown to interfere with the production of the “sleep hormone” melatonin which helps regulate other hormones as well as our circadian rhythms.

4.

It can make you more anxious, stressed, or depressed.

While the research to date linking mood and digital device addiction is still emerging, some recent studies2 are starting to link prolific social media use with increased risk for anxiety and depression. I’ve seen this first-hand, with countless numbers of my patients reporting anxiety, stress, and depression caused by spending too much time scrolling Instagram, Facebook, and Twitter feeds. Some even report that “social media detoxes,” where they delete these apps from their phones for a few days or weeks, drastically improve their sense of well-being.

How can you avoid or combat these symptoms?

If you find yourself experiencing symptoms like insomnia, short-term memory loss, anxiety, worsening vision, headaches, or brain fog, see your personal doctor for an evaluation first, but then try limiting screen time to six hours per day, avoiding all screens at least one hour before bed and taking the weekends “off” from social media. If you immediately feel better, you have a clear indication of how screens are affecting you.

For kids, the American Academy of Pediatrics recommends3 avoiding digital media altogether for toddlers younger than 18-24 months (other than things like periodic video chatting with relatives), and limiting screen use for children ages 2-5 to one hour a day of high-quality programming, preferably with an adult. (Also consider trying out some of these amazing expert tips on how to raise a wild child in the age of tech.)

Some other precautions you can take: Load up on nutrients that have been shown to combat some of the symptoms of computer vision syndrome—specifically, the carotenoid antioxidants zeaxanthin4,  lutein4, and astaxanthin5, found in green veggies and a variety of colorful plant foods like these. And, if you can’t avoid using a computer or other digital device before bed, consider wearing a pair of blue light-blocking glasses in the evenings, which have been shown to6 help restore melatonin production.

From there, we should all be asking the bigger question, which is whether our technology serves us, or we are a servant to it, and how tech will affect our health and well-being in the future.

Robin Berzin, M.D.

Robin Berzin, M.D., is a functional medicine physician and the founder of Parsley Health. She currently lives in New York, NY and her mission is to make functional medicine affordable and modern, so more people can access a holistic, root-cause approach to health.

A Summa Cum Laude graduate of the University of Pennsylvania, Dr. Berzin went to medical school at Columbia University and later trained in internal medicine at Mount Sinai Hospital. She is also a certified yoga instructor and a meditation teacher, and has formally studied Ayurveda. Dr. Berzin writes for a number of leading wellness sites, and speaks regularly for organizations including the Clinton Foundation, Health 2.0, Summit and the Functional Forum, on how we can reinvent health care.

She’s also a mindbodygreen courses instructor, teaching her Stress Solution program designed to help you tune down the stress in your life and tune up your energy and happiness.

Read More About Robin Berzin, M.D.

Why Do We Crave Sweets When We’re Stressed?

A brain researcher explains our desire for chocolate and other carbs during tough times.
Scientific American.com

Although our brain accounts for just 2 percent of our body weight, the organ consumes half of our daily carbohydrate requirements—and glucose is its most important fuel. Under acute stress the brain requires some 12 percent more energy, leading many to reach for sugary snacks.
Carbohydrates provide the body with the quickest source of energy. In fact, in cognitive tests subjects who were stressed performed poorly prior to eating. Their performance, however, went back to normal after consuming food.
When we are hungry, a whole network of brain regions activates. At the center are the ventromedial hypothalamus (VMH) and the lateral hypothalamus. These two regions in the upper brain stem are involved in regulating metabolism, feeding behavior and digestive functions. There is, however, an upstream gatekeeper, the nucleus arcuatus (ARH) in the hypothalamus. If it registers that the brain itself lacks glucose, this gatekeeper blocks information from the rest of the body. That’s why we resort to carbohydrates as soon as the brain indicates a need for energy, even if the rest of the body is well supplied.
To further understand the relationship between the brain and carbohydrates, we examined 40 subjects over two sessions. In one, we asked study participants to give a 10-minute speech in front of strangers. In the other session they were not required to give a speech. At the end of each session, we measured the concentrations of stress hormones cortisol and adrenaline in participants’ blood. We also provided them with a food buffet for an hour. When the participants gave a speech before the buffet, they were more stressed, and on average consumed an additional 34 grams of carbohydrates, than when they did not give a speech.
So what about that chocolate, then? If a person craves chocolate in the afternoon, I advise him or her to eat chocolate to stay fit and keep his or her spirits up. That’s because at work people are often stressed and the brain has an increased need for energy. If one doesn’t eat anything, it’s possible the brain will use glucose from the body, intended for fat and muscle cell use, and in turn secrete more stress hormones. Not only does this make one miserable, it can also increase the risk of heart attacks, stroke or depression in the long run. Alternatively, the brain can save on other functions, but that reduces concentration and performance.
In order to meet the increased needs of the brain, one can either eat more of everything, as the stressed subjects did in our experiment, or make it easy for the body and just consume sweet foods. Even babies have a pronounced preference for sweets. Because their brain is extremely large compared with their tiny bodies, babies require a lot of energy. They get that energy via breast milk, which contains a lot of sugar. Over time, our preference for sweets decreases but never completely disappears, even as we become adults. The extent to which that preference is preserved varies from person to person and seems to depend, among other things, on living conditions. Studies suggest people who experience a lot of stress in childhood have a stronger preference for sweets later in life.
For some, the brain cannot get its energy from the body’s reserves, even if there are enough fat deposits. The most important cause of this is chronic stress. To ensure their brains are not undersupplied, these people must always eat enough. Often the only way out of such eating habits is to leave a permanently stressful environment. So although many tend to be hard on themselves for eating too many sweets or carbs, the reasons behind such craving aren’t always due to a lack of self-control and might require a deeper look into lifestyle and stressful situations—past and present. Once the root cause of stress addressed, eating habits could ultimately resolve themselves.
Achim Peters is a brain researcher and diabetologist. He leads the Selfish Brain clinical research group at the University of Lübeck and has authored two books on how the selfish brain influences weight under chronic stress.

Nick’s comment:  Notice that stress comes up quite a bit in this article.  Here it is again…If you haven’t read this yet please do so… to learn methods for reducing your stress.

Stress Busters

greenmedicinenewsletter.com/lipoic-acid-supplements-and-weight-loss

Jonathan V. Wright M.D.

For nearly three decades, Dr. Tory Hagen has worked to understand how lipoic acid supplements act in the body. His journey began under the mentorship of Dr. Bruce Ames at the University of California, Berkeley. Together, Hagen and Ames started on the path to understand how and why we age with the hope of learning how to live longer and feel better.

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Lipoic Acid Supplements and Weight Loss
A New Clinical Trial Sheds Light on the Benefits
By Dr. Tory M. Hagen, Ph.D.

Investigators at the Linus Pauling Institute, along with their collaborators at Oregon Health & Science University, recently published results of a clinical trial using lipoic acid supplements. This study shows that lipoic acid supplements can help some people lose weight.

For over 20 years, scientists and clinicians have explored the potential health benefits of lipoic acid, including its ability to promote healthy aging and mitigate cardiovascular disease.

Researchers at the Linus Pauling Institute have documented that lipoic acid reduces oxidative stress and improves detoxification mechanisms and lipid metabolism. Although this work is primarily in rodent models, human trials at the Institute found that lipoic acid replicates some of the same effects listed above and may play a role in maintaining a normal circadian rhythm.

What is Lipoic Acid?

Lipoic acid is a naturally occurring compound produced by both plants and animals. It has a structure that is unique in nature: chemically, it is a medium-chain fatty acid with two sulfur atoms at one end.

Lipoic acid is typically found attached to enzymes, where it acts as an electron carrier. Therefore, it should be no surprise that these enzymes are involved in energy and amino acid metabolism in the mitochondria.

The body usually produces adequate amounts of lipoic acid to meet its metabolic needs.

However, something different happens when lipoic acid is taken as a supplement. Often marketed as alpha-lipoic acid, the molecule is found in a free (not protein-bound) form. This allows it to take other actions in the body, like stimulating certain types of cell signaling.

Lipoic acid supplements have been shown to stimulate glucose metabolism, antioxidant defenses, and anti-inflammatory responses. For these reasons, lipoic acid has been investigated as a complementary treatment for people with diabetes, heart disease, and age-related cognitive decline.

Changing Focus

These studies laid the foundation for better human trials. Dr. Tory Hagen, the Linus Pauling Institute’s expert on lipoic acid, just released the results of a clinical trial on lipoic acid in The Journal of Nutrition, renewing interest in the beneficial effects of lipoic acid supplements.

Over the last few decades, there have been a number of clinical studies on lipoic acid. However, Dr. Hagen and other researchers in this field felt the study designs of the previous trials needed improvement.

One persistent issue was the choice of study participants. In short, the previous trials focused on volunteers with pre-existing conditions like diabetes. This made it difficult to tell if the benefits were due to lipoic acid supplements improving disease or if lipoic acid supplements would provide potential benefits for people without a chronic disease.

Another issue was the formulation of the supplement. “Commercially, lipoic acid is often found in a combination of the R– and S- forms of the molecule, ” explained Dr. Hagen. “However, the R-form of lipoic acid is the only form that is naturally found in the body.”

Dr. Hagen has long been an advocate of only using the R-form of lipoic acid in his experiments and clinical studies because it is the form that has all the biological activity. There are some indications that the R-form is better absorbed, has fewer gastrointestinal side effects, and may act on target tissues better than the S-form of the molecule.

New Study, New Revelations

The latest study published by the Linus Pauling Institute last year was a joint effort with Oregon Health & Science University. Participants took either 600 mg per day of R-lipoic acid or a placebo for 24 weeks (roughly six months).

The study focused on people who were both overweight and had high triglyceride levels. The primary objective was to see if lipoic acid supplementation could reduce the amount of triglycerides in the blood. The principal investigators were careful not to include people who had a diagnosed disease.

In the end, some of the results were surprising. The analysis showed that the group taking lipoic acid did see a reduction in their blood triglyceride levels overall. Instead, it was clear that many participants taking lipoic acid were losing weight.

“The data clearly showed a loss of body fat that resulted in weight loss,” says Dr. Gerd Bobe, study statistician and coauthor on the study. “In some people, this resulted in lower triglyceride levels, but the weight loss had to come first.”

Some groups showed greater weight loss than others. For example, in female study participants there was over a 10% reduction in body fat in the lipoic acid group when compared to the placebo group.

Lipoic acid supplements had other effects as well. For example, participants in the lipoic acid supplement group had lower urinary F₂ isoprostane levels than the placebo. This biomarker suggests that these participants were experiencing less oxidative stress.

However, it was unclear if these biomarker changes were due to the weight loss or if lipoic acid affected these biomarkers independently. Future trials by the Institute will likely focus on differentiating these effects.

The Future of Lipoic Acid Supplements

“This study shows that lipoic acid supplements can be beneficial,” said Hagen. “But like many dietary supplements, it’s possible that the effects won’t be seen by everyone taking them. Right now, it is not a perfect panacea.”

Dr. Hagen points out that just over one-third of the study participants in the lipoic acid group did not lose weight during the trial. While this was clearly an improvement over taking a placebo (in the placebo group about half of the participants gained weight), it suggests that lipoic acid might have limited effect on its own.

Also, some of the participants in this study reported side effects of the supplements like heartburn or stomach aches. Side effects are not uncommon with lipoic acid supplements, especially when taking large doses on an empty stomach.

Furthermore, cost can be an issue. Lipoic acid supplements, especially R-lipoic acid, are often quite expensive. So, it can be a costly endeavor to find out that they might not work out for you.

“If lipoic acid works better in some people and not others, we need to know why,” concludes Hagen. “It will make for a more targeted approach to lipoic acid supplementation in the future.”

References

Bobe et al. J Nutr 150 (2020) doi: 10.1093/jn/nxaa203
Keith et al. Biochem Biophys Res Commun 450 (2014) doi: 10.1016/j.bbrc.2014.05.112
Keith et al. Pharmacol Res 66 (2012) doi: 10.1016/j.phrs.2012.05.002

About Dr. Tory Hagen, Ph.D.

After coming to the Linus Pauling Institute in 1998, Dr. Hagen’s research team consistently published on the effects of lipoic acid supplementation in older animals. From maintaining cellular antioxidant levels to cell-signaling pathways, each study found similar results: lipoic acid could make old animals appear like young animals, at least biochemically.

In recent years, Dr. Hagen’s focus has transitioned into human studies. Although there are some clinical data demonstrating the utility of lipoic acid in diabetes treatment, there is still little evidence for lipoic acid supplements in otherwise healthy older adults. As more research emerges, Dr. Hagen hopes that funding for these trials in older adults will follow. Ultimately, it will help everyone discover if supplements like lipoic acid may be beneficial in our pursuit of health.

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Reprinted from the Linus Pauling Institute Oregon State University Research Newsletter – Winter 2021 by permission.

From https://doctormurray.com/

As you may know, in November 2020 I, Dr. Murray,  had a very mild and brief bout of COVID-19. My symptoms were limited to feelings similar to “jet lag” for about a day and a half.  

Many people have asked me if I had a secret weapon. And, yes, I think I did. It was a special form of quercetin…

Now two new clinical studies have been published with quercetin in the TREATMENT of COVID-19. I will get to those results soon. First, I want to tell you about another personal experience I had with quercetiin.

Just this past Saturday, a good friend of 35 years called me for recommendations. He had started experiencing symptoms suggestive of COVID-19 a day earlier and his test results confirmed it. He had been taking virtually everything that I suggest for COVID-19 prevention, yet he had a terrible cough and felt terrible. There was one thing he was not taking – you guessed it – QUERCETIN.

He was not able to start taking quercetin until Sunday morning. My instructions were for him to take six capsules of Quercetin LipoMicel Matrix™ twice daily for ten days. His response to the first dosage was amazing as he told me that his symptoms almost completely resolved twenty minutes after the first dosage. A day later he said he felt “1000% better.”

Now, his experience is consistent with the results from two clinical trials conducted by my friend Francesco Di Pierro, M.D., with Quercetin Phytosome®, another enhanced form of quercetin. In these studies, patients in the early stages of COVID-19 infection quercetin was added on to standard medical therapy.

The first study showed 400 mg of quercetin as Quercetin Phytosome® produced statistically significant improvement in all clinical outcomes such as need and length of hospitalization, need of non-invasive oxygen therapy, progression to intensive care units and death.

The second study provided even more encouraging results. The study enrolled 42 patients with early COVID-19 who were given either standard medical alone or quercetin as Quercetin Phytosome® at a dosage of 600 mg per day for the first 7 days and 400 mg for the next 7 days.

After 1 week of treatment, 16 out of 21 patients in the quercetin group tested negative for SARS-CoV-2 and 12 patients had all of their symptoms improved. In the group getting only standard care only 2 out of 21 patients tested SARS-CoV-2 negative and 4 patients had their symptoms partially improved.

By 2 weeks, the remaining 5 patients of the quercetin group tested negative for SARS-CoV-2, whereas in the standard group out of 19 remaining patients, 17 tested negative by week 2, one tested negative by week 3 and one patient, still positive, died on day 20.

These results are impressive and hopefully additional studies will be conducted on hospitalized patients to see how quercetin might be helpful in more severe cases.

Quercetin is a member of a group of pigments found in plants known as flavonoids. The excitement with quercetin as an answer to COVID-19 was initially the result of the possibility that quercetin may enhance the antiviral effects of ionic zinc.

The science on quercetin’s anti-coronaviral activity quickly evolved further showing additional specific actions useful against SARS-CoV-2. In particular, quercetin exerts significant inhibition on the binding of specific spike proteins to ACE-2 receptors, thereby blocking the ability of the virus to infect human cells.

Quercetin has also been shown to directly neutralize viral proteins the are critical in the replication of SARS CoV 2. It exerts multiple sites of inhibition of the virus.

In order to reproduce the antiviral effects of quercetin, the dosage of quercetin given must be able to raise the level of quercetin in body tissues so that it can effectively block the virus. And here is where things get tricky. Regular quercetin is not absorbed very well and there is a high degree of variability from one person to the next.

So, we have to look to special forms of quercetin that show enhanced absorption and reduced variability. The studies by Dr. Di Pierro used the Quercetin Phytosome®, however, a study led by Julia Solnier, Ph.D., showed that 500 mg of quercetin as Quercetin LipoMicel Matrix™ produces equal total absorption, but higher peak levels compared to 500 mg of quercetin as Quercetin Phytosome®.

Since both of these forms of quercetin produce similar blood levels, they should produce the same effects at equal dosages based upon quercetin content.

Now, my dosage recommendation as part of a nutritional supplement program to support immune function in the prevention of COVID-19 is Quercetin LipoMicel Matrix™ 250 mg twice daily.

And in patients with active COVID-19, my recommendation is much higher than the successful results from Dr. Di Pierro. Since my battle with COVID, I have been recommending six capsules of Quercetin LipoMicel Matrix™ twice a day providing a total of 3,000 mg of quercetin in this enhanced form.

This high dosage should be taken for at least 10 days and then reduced to a maintenance dosage of 250 mg twice daily.

Based upon Dr. Di Pierro’s results, this high dosage may not be necessary. But my dosage calculations are based upon likely tissue concentrations needed to exert the strongest antiviral effects. And given the safety of quercetin, there is no harm at this level.

If you found this information valuable, here is a quick, friendly reminder. On Thursday, July 29, I’ll be going LIVE on my free Covid-19 webinar #4.  Nick’s comment:  I can’t  vouch to the information that will be in this webinar.  But it may be of interest.

 https://doctormurray.ontraport.com/c/s/0TB/rSrmP/5/6lr/vY9/6grM43/UBBp7Mlfsf/P/P/GW

I’ll cover every important update the media is not sharing with you. I’ll also answer your questions directly, so I invite you to click here to register for free.

If you can’t make it live, register anyway so I can send you the link to replay.

Nick’s Comment:  you can get the mentioned Quercetin products at Emerson Ecologics

Quercetin LipoMicel Matrix and Thorne’s Quercetin Phytosome

https://wellevate.me/nick-soloway  to create an account


Key References:
Di Pierro F, Derosa G, Maffioli P, et al. Possible Therapeutic Effects of Adjuvant Quercetin Supplementation Against Early-Stage COVID-19 Infection: A Prospective, Randomized, Controlled, and Open-Label Study. Int J Gen Med. 2021 Jun 8;14:2359-2366.
Di Pierro F, Iqtadar S, Khan A, et al. Potential Clinical Benefits of Quercetin in the Early Stage of COVID-19: Results of a Second, Pilot, Randomized, Controlled and Open-Label Clinical Trial. Int J Gen Med. 2021 Jun 24;14:2807-2816.

IMMUNE SUPPORT

By Dr. Josh Axe, DC, DMN, CNS 

March 16, 2020

We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the integrity of our body’s defense mechanisms, or immune system.

When our immune system is working properly, we don’t even notice it. But when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions.

If you are wondering how to boost the immune system, be advised that it doesn’t necessarily happen over night. It’s a matter of strengthening the immune response with lifestyle changes and the use of immune-boosting nutrients and herbs. But hopefully you find comfort in knowing that the body is made to combat germs and protect it from harm.

What Is the Immune System?

The immune system is an interactive network of organs, white blood cells and proteins that protect the body from viruses and bacteria or any foreign substances.

The immune system works to neutralize and remove pathogens like bacteria, viruses, parasites or fungi that enter the body, recognize and neutralize harmful substances from the environment, and fight against the body’s own cells that have changes due to an illness.

Our immune system works to protect us every day, and we don’t even notice it. But when the performance of our immune system is compromised, that’s when we face illness. Research indicates that underactivity of the immune system can result in severe infections and tumors of immunodeficiency, while overactivity results in allergic and autoimmune diseases.

For our body’s natural defenses to run smoothly, the immune system must be able to differentiate between “self” and “non-self” cells, organisms and substances. Here’s a breakdown of the differences:

• “Non-self” substances are called antigens, which includes the proteins on the surfaces of bacteria, fungi and viruses. Cells of the immune system detect the presence of antigens and work to defend themselves.
• “Self” substances are proteins on the surface of our own cells. Normally, the immune system has already learned at an earlier stage to identify these cells’ proteins as “self,” but when it identifies its own body as “non-self,” and fights it, this is called an autoimmune reaction.

The amazing thing about the immune system is that it’s constantly adapting and learning so that the body can fight against bacteria or viruses that change over time. There are two parts of the immune system:

• Our innate immune system works as a general defense against pathogens.
• Our adaptive immune system targets very specific pathogens that the body has already had contact with.

These two immune systems complement each other in any reaction to a pathogen or harmful substance.

Immune System Diseases

Before learning exactly how to boost the immune system, first understand that most immune disorders result from either an excessive immune response or an autoimmune attack. Disorders of the immune system include:

• Allergies and Asthma: Allergies are an immune-mediated inflammatory response to normally harmless environmental substances known as allergens. The body overreacts to an allergen, causing an immune reaction and allergy symptoms. This can result in one or more allergic diseases such as asthma, allergic rhinitis, atopic dermatitis and food allergies.
• Immune Deficiency Diseases: An immune deficiency disease is when the immune system is missing one or more of its parts, and it reacts too slowly to a threat. Immune deficiency conditions, like HIV/AIDS and drug-induced immune deficiency, are due to a severe impairment of the immune system, which leads to infections that are sometimes life-threatening.
• Autoimmune Diseases: Autoimmune diseases cause the immune system to attack its own body’s cells and tissues in response to an unknown trigger. Examples of autoimmune diseases include rheumatoid arthritis, lupus, inflammatory bowel disease, multiple sclerosis and type 1 diabetes.

Immune System Boosters

When searching for how to boost the immune system, look to these herbs, foods, supplements, essential oils and lifestyle factors.

Herbs

1. Echinacea

Many of echinacea’s chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant echinacea benefits is its effects when used on recurring infections.

A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used echinacea to prevent the common cold.

A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activities. After reviewing several dozen human experiments, including a number of blind randomized trials, researchers indicate that echinacea has several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection.

2. Elderberry

The berries and flowers of the elder plant have been used as medicine for thousands of years. Even Hippocrates, the “father of medicine,” understood that this plant was key for how to boost the immune system. He used elderberry because of its wide array of health benefits, including its ability to fight colds, the flu, allergies and inflammation.

Several studies indicate that elderberry has the power to boost the immune system, especially because it has been shown to help treat the symptoms of the common cold and flu.

A study published in the Journal of International Medical Research shows that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier. Plus, the use of rescue medication was significantly less in those receiving elderberry extract compared with placebo.

3. Astragalus Root

Astragalus is a plant within the bean and legumes family that has a very long history as an immune system booster. Its root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years. Although astragalus is one of the least studied immune-boosting herbs, there are some preclinical trials that show intriguing immune activity.

A recent review published in the American Journal of Chinese Medicine found that astragalus-based treatments have demonstrated significant improvement of the toxicity induced by drugs such as immunosuppressants.

Researchers concluded that astragalus extract has a beneficial effect on the immune system, and it protects the body from gastrointestinal inflammation.

4. Ginseng

The ginseng plant, belonging to the Panax genus, can help to boost the immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.

Ginseng improves the performance of the immune system by regulating each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells. It has also proven to possess antimicrobial compounds that work as a defense mechanism against bacterial and viral infections.

A study published in the American Journal of Chinese Medicine suggests that ginseng extract successfully induces antigen-specific antibody responses when it’s administered orally. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body.

Because of ginseng’s ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens.

Foods

5. Bone Broth

Bone broth supports immune function by promoting the health of your gut and reducing inflammation caused by leaky gut syndrome. The collagen and amino acids (proline, glutamine and arginine) found in bone broth help to seal openings in the gut lining and support its integrity.

We know that gut health plays a major role in immune function, so consuming bone broth works as an excellent immune system booster food.

6. Ginger

Ayurvedic medicine has relied on ginger’s ability for how to boost the immune system before recorded history. It’s believed that ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It’s also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.

Ginger root can be used for a wide range of concerns with its immunonutrition and anti-inflammatory responses. Research shows that ginger has antimicrobial potential.

It’s also known for its ability to help fight inflammatory disorders that are caused by infectious agents such as viruses, bacteria and parasites, as well as physical and chemical agents like heat, acid and cigarette smoke.

7. Green Tea

Studies evaluating the efficacy of green tea show that it contains antioxidant and immunomodulatory properties. It works as an antifungal and antivirus agent, and may be helpful for immunocompromised patients.

Strengthen the immune system by drinking a good-quality green tea daily. The antioxidants and amino acids present in this tea may help the body to fight germs and get well.

8. Vitamin C Foods

Vitamin C foods, like citrus fruits and red bell peppers, improve the health of the immune system by providing anti-inflammatory and antioxidant properties.

Studies display that getting enough vitamin C (along with zinc) in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis.

The best vitamin C foods to add for a strong immune system include:

• citrus fruits, including orange, lemon and grapefruit
• black currant
• guava
• green and red bell pepper
• pineapple
• mango
• honeydew
• parsley

9. Beta-Carotene Foods

Beta-carotene has powerful antioxidant activity, allowing it to help reduce inflammation and fight oxidative stress. Instead of taking beta-carotene supplements, researchers propose that beta-carotene can promote health when taken at dietary levels, by eating foods rich in the carotenoid.

The richest sources of beta-carotene are yellow, orange and red fruits and veggies, and leafy greens. Adding the following foods to your diet can help promote a strong immune system:

• carrot juice
• pumpkin
• sweet potato
• red bell peppers
• apricot
• kale
• spinach
• collard greens

Supplements

10. Probiotics

Because leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system, it’s important to consume probiotic foods and supplements.

Probiotics are good bacteria that help the digestion of nutrients that boost the health and detoxification of the colon and support the immune system.

Research published in Critical Reviews in Food Science and Nutrition suggests that probiotic organisms may induce different cytokine responses. Supplementation of probiotics in infancy could help prevent immune-mediated diseases in childhood by improving the gut mucosal immune system and increasing the number of immunoglobulin cells and cytokine-producing cells in the intestines.

11. Vitamin D

Vitamin D can modulate the innate and adaptive immune responses and a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection.

Research proves that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection.

One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. Sometimes addressing a nutritional deficiency is how to boost the immune system.

12. Zinc

Zinc supplements are often used as an over-the-counter remedy for fighting colds and other illnesses. It may help to reduce cold-related symptoms and shorten the duration of the common cold.

Research evaluating the efficacy of zinc shows that it can interfere with a molecular process that causes bacteria buildup in the nasal passages.

Essential Oils

13. Myrrh

Myrrh is a resin, or sap-like substance, that is one of the most widely used essential oils in the world. Historically, myrrh was used to treat hay fever, clean and heal wounds and stop bleeding. Studies conclude that myrrh may strengthen the immune system with its antiseptic, antibacterial and antifungal properties.

A 2012 study also demonstrated myrrh’s enhanced antimicrobial efficacy when used in combination with frankincense oil against a selection of pathogens. Researchers expressed that myrrh oil may have anti-infective properties and may help to boost your immune system.

14. Oregano

Oregano essential oil is known for its healing and immune-boosting properties. It helps fight infections naturally due to its antifungal, antibacterial, antiviral and anti-parasite compounds.

A 2016 study published in Critical Reviews in Food Science and Nutrition found that the main compounds in oregano that are responsible for its antimicrobial activity include carvacrol and thymol.

Several scientific studies show that oregano oil exhibited antibacterial activity against a number of bacterial isolates and species, including B. laterosporus and S. saprophyticus. 

Lifestyle

15. Exercise

Incorporating physical activity into your daily and weekly regimen is extremely important to strengthen the immune system.

A 2018 human study published in Aging Cell revealed that high levels of physical activity and exercise improve the immunosenescence (gradual deterioration of the immune system) in older adults aged 55 through 79, compared to those in the same age group who were physically inactive.

The study also highlights that physical activity doesn’t protect against all of the immunosenescence that occurs. However, the decrease in a person’s immune system function and activity can be influenced by decreased physical activity in addition to age.

16. Reduce Stress

Studies prove that chronic stress can suppress protective immune responses and exacerbate pathological immune responses.

In order to promote health and healing, you need to minimize your stress levels. This can be difficult today, especially when people are concerned about becoming ill, but it’s important.

17. Improve Sleep

When you aren’t getting enough sleep, your immune system won’t be able to function properly. In fact, research analyzing the vulnerability of sleep-deprived adults found that those who slept less than six hours a night were more than four times likely to get a cold than adults who slept more than seven hours.

To reduce your chances of catching colds and the flu, make sure to get  at least seven hours of sleep every night.

18. Limit Alcohol Consumption

Consuming too much alcohol can certainly impact immune function, which is why you’ll need to cut back on alcohol to fight infections and promote immune system health.

Alcohol negatively impacts gut health, decreasing immune function and making you more susceptible to harmful pathogens. Stick to one or 2 alcohol drinks a week, or less, to boost the immune system.

19. Take Protective Measures

When there are germs and bugs going around, it’s important to protect yourself and those around you. This means:

• frequent hand washing, for at least 20 seconds
• minimize touching your face
• staying home when sick
• coughing or sneezing into your elbow
• seeking medical attention and treatment when needed

Risk and Side Effects

In the quest for how to boost the immune system, proceed with some caution. If you are using these immune-boosting herbs, supplements and essential oils, remember that the products are extremely potent and should not be taken for more than two weeks at a time. Taking a break in between long doses is important.

Also, if you are pregnant, be cautious when using essential oils and reach out to your health care provider before doing so.

Any time you are using natural remedies like plant supplements, it’s a good idea to do it under the care of your doctor or nutritionist.

Curious About Probiotics vs. Digestive Enzymes? Adapted From: https://doctormurray.com/curious-about-probiotics-vs-digestive-enzymes/

Gut health is a growing health craze for good reason. Digestive issues are a widespread problem affecting roughly one out or every three adults that contributes to millions of doctor visits in the United States every year. In an effort to improve their digestive health, Americans have become obsessed with probiotics or “friendly” bacteria. In addition to spending over $2 billion each year on probiotic supplements, there is also a growing rise in sales fermented foods like yogurt, kombucha, and sauerkraut. It is becoming popular to add probiotics to many other foods and beverages, as well including chocolate, nutrition bars, smoothies, and juice.

Marketing would have us believe that probiotics are the answer to all gut issues and there is no question that they are important considerations. But, do they always represent the best natural solution for common digestive complaints? Not really.

Improving Gut Health Beyond Probiotics
The simple truth is that the benefits that many people are looking for in improving their digestive complaints with probiotics, are better achieved with the use of other natural digestive aids, especially enzymes. Probiotics are living organisms that can have beneficial effects on digestive health, but they are not very effective in dealing with many common digestive complaints like the irritable bowel syndrome (IBS) as well as indigestion, gas, bloating, and food intolerances. The reason is simple: probiotics do not digest food.

The real issue and the underlining cause of most gut discomforts, is not digesting food properly. Most people compound the problem by choosing to simply block symptoms with an over-the-counter acid-blocking drug while others will jump on the probiotic bandwagon only to be disappointed. And many others will simply suffer though the embarrassing and uncomfortable effects of improper digestion, because they feel they have tried everything and nothing has worked. The reality is that they have not tried everything, they have just not tried the right product.

Lack of Stomach Acid and Pepsin
Although much is said about hyperacidity conditions, a more common cause of indigestion is a lack of gastric acid secretion. Lack of stomach acid affects more than 15% of the general population and over 40% of people over 40! It is a major cause of indigestion in this age group.

The stomach’s optimal pH range for digestion is 1.5-2.5. The use of antacids and acid-blocker drugs will typically raise the pH above 3.5. Although raising the pH can reduce symptoms, it blocks the effects of both hydrochloric acid and pepsin, a key enzyme involved in protein digestion.

Hydrochloric acid secretion aids in protein digestion, activates pepsin, and it encourages the flow of bile and pancreatic enzymes. Hydrochloric acid also facilitates the absorption of many nutrients, including folate, vitamin B12, ascorbic acid, beta-carotene, iron and some forms of calcium, magnesium, and zinc.

The bottom line is that without HCL and pepsin proper protein digestion and nutrient absorption will not occur. In addition, a lack of HCL and/or pepsin can adversely affect the gut’s microbial flora including the promotion of an overgrowth of the bacteria Helicobacter pylori that is associated with ulcer formation.

There are many symptoms and signs that suggest impaired gastric acid secretion, and a number of specific health conditions have been found to be associated with insufficient gastric acid output, especially conditions linked to a “leaky gut” like psoriasis, autoimmune disorders, and thyroid disease..

Common Signs and Symptoms of Low Gastric Acidity

    Bloating, belching, burning, and flatulence immediately after meals
    A sense of `fullness’ after eating
    Indigestion, diarrhea or constipation
    Weak, peeling and cracked fingernails
    Chronic intestinal parasites or abnormal flora
    Undigested food in stool
    Chronic candida infections

You can check to see if you are making enough stomach acid:
Nick’s Comments:
There is a sophisticated test available to test for low stomach acidity called the Heidelberg gastric analysis test.  Unfortunately this test is not readily available and is expensive. I have included 2 self tests below to help you determine if you have low stomach acid.

I personally take HCl with each meal and I have found significant changes in how I feel. No longer do I have bloating, constant pressure in my stomach area and wake up with last night’s dinner still in my stomach.  I just started doing procedure 2 below and had good results.

Initially in addition to supplementing HCl you may consider using a product called Heartburn Free. Heartburn Free is an extract from orange peel that you take every other day for 20 days, it strengthens the LES function to prevent acid from going up into the esophagus. A very important thing to do is to directly treat the stomach. People often have a condition called a hiatal hernia in which the stomach and esophagus are mal-positioned allowing stomach acid to go up into the esophagus.

I treat this manually and then teach the person who has this condition how to treat themself which also greatly reduces the reflux symptoms.  People who I have treated manually and then put on HCl supplementation have done very well in reducing their symptoms of reflux.

    1.     Conduct an at-home test to see if your HCL is low. Mix 1/4 tsp. of baking soda in an 8 oz. glass of cold water. Drink the baking soda and water mixture first thing in the morning before eating or drinking anything. Time how long it takes to belch after drinking the mixture. You should belch within 2 to 3 minutes if your HCL is adequate.

    2.     Purchase supplemental HCL tablets. Take one 10 grain HCL capsule at the beginning of a substantial meal with protein. If this does not aggravate symptoms, at every meal after that of the same size take one more tablet or capsule. (One at the next meal, two at the meal after that, then three at the next meal.)
 Continue adding a capsule at every each meal (maximum 7 capsules) until you feel a burning sensation in your chest. Note how many capsules you took before you felt the irritation. Generally, the higher the number of capsules you take, the lower your HCL is.  After you have found that the largest dose that you can take at your large meals without feeling any warmth, maintain that dose at all of meals of similar size. You will need to take less at smaller meals.
    When taking a number of capsules, it is best to take them throughout the meal.
    As your stomach begins to regain the ability to produce the amount of HCl needed to properly digest your food, you will notice the warm feeling again and will have to cut down the dose level.

Both Heartburn Free and HCl (I use Vital Nutrients BETAINE HCL W/PEPSIN & GENTIAN) are available at Emerson Ecologic’s. Use this link to place your order  https://wellevate.me/nick-soloway  I also stock both of these products as well as Similase mentioned below

Digestive Enzymes to the Rescue
While probiotics are marketed as a cure-all for digestive complaints, the relief that people are seeking to find is best obtained through supplementation with digestive enzymes.  Unlike probiotics, enzymes can make an immediate difference in digesting a meal. That is because enzymes actually help digest food, probiotics do not. Many people who have occasional digestive difficulties such as indigestion, bloating, or gas will often feel a relief from taking a digestive enzyme supplement in minutes. This fast action is because the enzymes are directly working to breakdown a meal. Many digestive symptoms are simply the result of improper breakdown of food by enzymes.

While our own body produces digestive enzymes, it may not be enough especially in older adults. Aging leads to actual structural changes in the pancreas as well as reduced output of digestive enzymes, often leading to impaired digestion and symptoms ranging from minor gas, pain, nausea, and bloating to severe malabsorption and malnutrition.

Digestive enzymes can be derived from animal, plant, or microbial sources. Of these three sources, enzymes derived from bacteria and fungi are emerging as the most effective source because they are very stable, resist damage caused by the stomach acid, and can function within a wide range of pH levels. For example, while the pancreatic enzyme trypsin and chymotrypsin are only effective in a pH environment of 8-10, some digestive enzyme supplements contain blends of microbial-derived enzymes that can be effective throughout the entire pH range. Since the pH of the human gastrointestinal tract varies from very acid to alkaline, it is important to choose products that are effective throughout the entire gastrointestinal tract. Similase is the digestive enzyme product that I personally use. Available at https://wellevate.me/nick-soloway

These more advanced enzyme preparations have ushered in a whole new era for digestive enzymes. For best results, digestive enzymes are recommended to be taken before meals or early in the meal.

Final Comments

Just a reminder, in most cases it is not food that is causing digestive symptoms, it is the improper digestion of that food. So, the first goal in trying to improve gut symptoms is to focus on improving digestion. As far was which to use first, Betaine HCL or digestive enzymes. Here is a good rule of thumb. If the bloating, gas, indigestion occurs within the first 30-45 minutes of eating go with Betaine HCL. If it occurs more than 45 minutes after eating, go with digestive enzymes first.

For more information on heartburn and digestion read this previous post:
https://integrative-energetics.com/?s=heart+burn