healthy immune system Archives - Amazing Health Advances

Hidden Dangers of Antibiotic Use: Did Your Doctor Tell You This?

The AHA! Team — Mon, 04 Aug 2025 05:48:38 +0000

Dena Schmidt via NaturalHealth365 – While antibiotics can help fight off unhealthy bacteria, they can also suppress the growth of the bacteria that contribute to a healthy gut microbiome and a robust immune system. Not only are bacteria developing antibiotic resistance at an alarming rate, but research from the University of Virginia School of Medicine has found that antibiotic use can also make the gut microbiome and the immune system more prone to dis-ease. The researchers believe that gut problems are due to the reduced levels of ‘good’ gut bacteria that help fight disease. While antibiotics can help fight off unhealthy bacteria, they can also suppress the growth of the bacteria that contribute to a healthy gut microbiome and a robust immune system. Additionally, a 2023 study published in Cell Reports Medicine found that prior antibiotic use can negatively impact immune responses by diminishing gut microbiome diversity and altering systemic immune function. The study demonstrated that patients with advanced gastric cancer who had taken antibiotics experienced poorer outcomes when treated with PD-1 inhibitors, a type of immunotherapy. Immune system ‘first responder cells’ impaired by antibiotic use The researchers specifically found that neutrophils, an important immune system white blood cell, were dramatically suppressed. This weakened the intestinal barrier against invading bugs and made the entire immune system less effective at fighting off infections. Neutrophils are in a sense the immune system’s “first responders” against invading foreign pathogens. Antibiotics were found to disrupt the balance of the gut microbiome to the extent that natural microbes could not properly do their job. This in turn left the gut and the entire body more susceptible to infection. Researchers are still seeking more insights into the role of the gut microbiome in health. Although the microorganisms that live inside us are still somewhat mysterious, they undoubtedly play a key role in digestion and overall health. The entire gut microbiome and immune system are compromised by the overuse of antibiotics For the study, the University of Virginia School of Medicine researchers focused on amebic colitis, a deadly parasitic infection commonly found in developing countries. Antibiotic use is widespread in many third-world or developing countries. The researchers collected and analyzed stool samples from children living in the slums of Dhaka, Bangladesh. They found those with the most severe infections had far less gut microbiome diversity. This correlated with high antibiotic use in this area, where children often receive two dozen or more antibiotic treatments by the age of two. Use vitamin C, vitamin D, and a healthy diet to bolster the immune system naturally This research adds to the mounting evidence that antibiotics should not be used unless absolutely necessary. Not only does antibiotic overuse lead to multi-drug-resistant bacteria, but it also raises the risk of infection due to impaired immune system functioning. Let this serve as a reminder to avoid antibiotics whenever possible. Instead, strive to keep your immune system strong through a healthy diet, sufficient vitamin C, and adequate vitamin D intake through sunshine exposure and/or supplementation. We at NaturalHealth365 can only hope that government health officials – especially within developing countries – will read this article and take action to help save lives. Editor’s note: For the finest quality probiotics, vitamins C and D, I suggest you look at the LuvByNature brand. Sources for this article include: NIH.govNews-Medical.net To read the original article click here.

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Fascinating Science Shows Genetics May Determine How Much Sleep You Need

AHA Publisher — Fri, 25 Mar 2022 07:00:54 +0000

Karen Sanders via NaturalHealth365 – Many believe that sleep has always been critically important to humans, both as a resource and a pure enjoyment source. Today, the gold standard for sleep is 8 hours per night. That, the scientific community assures us, is enough to feel rested and stave off various diseases. Clinical studies have shown that ensuring you get 7 to 8 hours of sleep a night keeps the immune system strong. However, new research shows that the kind of sleep you get might be more important than how much. The Amount of Sleep People Need Depends On Genetics, Scientists Claim Rarely does quantity win out over quality, and the same is true for sleep. Researchers at UC San Francisco have discovered genes that regulate “elite sleep” in a lucky few humans. This allows them to get the rest they need in only 4 to 6 hours, where the majority of us need closer to 8. Researchers have discovered the role of genetics and identified five genes that contribute to this elite sleeping ability, though they predict there are many more. They also stress that such people aren’t just surviving on reduced hours … it’s a true, healthy preference. And it comes down to what happens while they’re sleeping. Here Is Why Some People Only Need 4 Hours, While Others 8 Hours of Sleep Every Night Most of us think of sleep as something that takes place in an inviolable window. Over the course of eight hours, our bodies go from tired and unfueled to recharged and ready to go. Yet thinking of sleep like this misses the point, researchers say. It’s not about how long you’re there. It’s about what happens while you’re asleep. In this sense, sleep is more like a checklist, in which the body: Heals cardiovascular tissue and blood vessels Removes toxic waste from the brain Reorganizes neural pathways Restores energy for use the next day Repairs damaged tissue Releases hormones It’s the checklist of tasks that must occur during sleep that matters, not the length of the sleep window. Can You Become an “Elite Sleeper”? For people who can get it all done in 4 hours, so much the better. Especially considering the rest of us – without favorable genetics – face health consequences for getting less than 6 hours of shuteye a night. The secret lies in the genetic puzzle elite sleepers comprise. Scientists know that sleep is regulated by tons of genes. It is also regulated by many areas of the brain. That means when one area of the brain is injured or diseased, it is likely to affect sleep. This is the reason scientists hope to figure out why some people sleep so well, and by pinpointing the genes responsible, they hope to simulate that effect in people who need it. What Does This Mean for You? Although this research is certainly promising, it may only have a significant bearing on you later in life when Alzheimer’s and other forms of dementia become more likely. For now, though, it’s simply important to keep getting those ZZZs. Chances are you could stand to improve your sleep quality (and for most of us, quantity). If so, you can try herbs to help you relax, reduce sugar in your diet, and try to go to bed at the same time every night. In addition, eliminate your exposure to artificial light (from T.V., computers, or mobile devices) that inhibits your ability to produce melatonin, needed for sleep. Simply put, a good night’s sleep will help you to detoxify the body, regenerate damaged tissue and protect your overall wellbeing. Make it a top priority, starting tonight. Sources for this article include: ScienceDaily.com To read the original article click here.

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Benefits of Journaling + How to Start (Tips, Prompts, Methods & More)

AHA Publisher — Wed, 27 Jan 2021 08:00:12 +0000

Jillian Levy, CHHC via Dr. Axe – It’s not uncommon for teenagers to keep diaries that they use for self-reflection and help blowing off some steam. Far fewer adults seem to engage in a regular journaling practice, and research suggests this may be a big missed opportunity. If you’re looking for ways to boost positivity in your life and relieve stress — perhaps by practicing more gratitude or gaining more self-awareness about your thought patterns — look no further than the power of journaling. The New York Times described journaling as “one of the more effective acts of self-care,” while also pointing out that it’s happily one of the cheapest. So what’s all the fuss about? How does journaling work to improve your mental health? Let’s look closer at how keeping a journal can help you to think more clearly, make better decisions, sleep more soundly and much more. What Is Journaling? What exactly is meant by “journaling”? As the name implies, the definition of journaling is simply “to write in a journal or diary.” Some therapists describe journaling as the healthy act of expressing your deepest thoughts and feelings by putting them into words. This allows you to make better sense of your inner life and can therefore be used to support your mental and emotional health. Research overall suggests that to tap in to writing’s healing potential, it’s important to use journaling as a means of better understanding and learning from past experiences and emotions. Benefits of Journaling What are the benefits of journaling? According to the latest research, journaling may contribute to you feeling happier overall in some of the following ways: 1. Improves Mindfulness to Reduce Stress PositivePsychology.com relates journaling to “having a relationship with your mind.” If you sometimes feel like your “mind is racing” and you’re having a hard time making sense of your feelings, journaling is an excellent tool for gaining clarity, decreasing denial and avoidance, and boosting your well-being. Clearly identifying how you feel helps reduce stress since it provides some space between your thoughts and reality, similarly to how mindfulness meditation works. You can use a journal to better recognize that every thought you have is not a fact and that your thoughts are always changing and are sometimes unrealistic. 2. Supports a Healthy Immune System Did you know that suppressing negative, trauma-related thoughts can actually compromise immune functioning by provoking stress? According to the American Psychological Association, “for years, practitioners have used logs, questionnaires, journals and other writing forms to help people heal from stresses and traumas.” Since a writing practice can help turn down chronic stress, it’s been shown to support a stronger immune system, better sleep, protect against inflammation and certain chronic diseases (like asthma and arthritis), reduce pain, and more. One researcher also explained to Greater Good Magazine that “expression of emotions concerning stressful or traumatic events can produce measurable effects on human immune responses,” potentially making treatments and vaccines more effective. 3. Boosts Self-Awareness and Helps Identify Negative Thoughts Patterns Much like cognitive behavioral therapy, journaling can be used to uncover ingrained beliefs and harmful thoughts that can contribute to anxiety symptoms and depression. Once you become aware of repetitive thoughts that are not doing you any good, you can learn to replace them with more realistic and affirming ones. This helps you cultivate more positivity and self-esteem, which is another way to reduce stress that can exacerbate disease symptoms. In one 2006 study, young adults who spent 15 minutes journaling per day saw the biggest reductions in symptoms like depression, anxiety and hostility, more so than others who drew or wrote to-do lists. Journaling as a form of emotional expression seemed to be especially helpful for those who reported being distressed before the study and was helpful for people brand new to writing down their feelings. 4. Clarifies Your Purpose and Meaning in life Some studies have found that keeping a journal can boost one’s ability to learn from mistakes and negative experiences, while also giving more structure to ambiguous, anxious feelings. Journaling has also been shown to be effective in helping people manage symptoms of depression and support those dealing with PTSD by decreasing brooding and rumination, two contributing factors of depressive symptoms. Writing can be an effective way to organize our experiences into a sequence, allowing us to see causes and effects that help us find meaning. This tends to lead to improved self-confidence, a greater sense of purpose and control, and potentially even a higher IQ and improved memory, according to some studies. 5. Can Help Improve Your Relationships and Communication Skills Stuffing down feelings such as anger and disappointment can often lead to troubles in relationships, which is why disclosing them in a journal can be a good strategy for improving your communication skills. By letting go of pent-up feelings, you’re more likely to be patient and understanding when confronting others about issues you’re experiencing. Gratitude journaling has been shown to make people generally friendlier, more open and more likely to engage in prosocial behaviors, which can enhance and expand their social support networks. If you feel uncomfortable bringing up deep topics with others, sharing your journal entries is another option for expressing your emotions, which can be a very cathartic and a great way to gain support. How to Journal How do you start journaling? There have been lots of different methods put forward by various authors, therapists and self-help gurus. You can also find plenty of writing prompts in books, apps and online to help you begin exploring your experiences and emotions. Some people prefer to write in a paper journal/book, while others find that keeping a document on the computer is easier. Choose whichever option appeals to you most and helps you stay consistent, whether that means journaling daily, weekly or somewhere in between. One way make journaling a part of your daily life is to “anchor it” to another habit you already have, such as drinking coffee in the morning or getting into bed at night. Here are some of the most popular types of journaling practices, each with its own unique twist: Expressive Writing — Write continuously for 20 minutes about your deepest thoughts and emotions. Feel free to touch upon memories of childhood, past relationships, your career or whatever else comes to mind. Try to do this for at least four days in a row at first to begin gaining insight, then at least a couple times a week. “Morning Pages” — This is a daily journaling practice that originated in the popular self-help book “The Artist’s Way.” You do this type of writing first thing in the morning by completing three, single-sided, 8.5-x-11 pages of paper with whatever thoughts come to mind, in any order. This should take about 30 minutes or potentially even less the more you do it. Bullet Journaling — This type of writing has been described as equal parts day planner, diary, and written meditation. It was created by a designer named Ryder Carroll and is intended to help organize your life. You create sections to log your daily to-do’s, monthly calendar, notes, long-term wants and goals. Entries are tagged with bullet points, dashes and other graphics to help keep you accountable. Gratitude Journaling — This method involves writing down things that you are grateful for, ideally every day. You can choose how many to write depending on your level of commitment, such as five to 10 things daily. It’s best to switch up the things you jot down and write in detail, which helps it to be more impactful. To stay consistent, choose a time of day to complete your entries, such as before bed or first thing in the morning. Bible Journaling — This type of journaling involves lettering, drawing, painting and crafting to help bring God’s word to life. To start, find a verse that you are familiar with, and then reread the verse multiple times, considering what the words on this page mean to you. Then express the meaning with art and words however you see fit. Other ways to use a journal include writing: angry letters that you don’t intend to send but help you vent letters of gratitude that you do intend to share to-do lists that describe steps you can take to reach your goals lists of meaningful quotes or passages Other Tips and Prompts The Center for Journal Therapy website recommends keeping the acronym WRITE in mind when journaling: W – What do you want to write about? Think about what is going on in your life currently. R – Review or reflect on it. Take a few moments to be still, calm your breath and focus. I – Investigate your thoughts and feelings through your writing, which can help you to keep going deeper. T – Time yourself to ensure that you write for at least five minutes. E – Exit strategically and with introspection. Read what you have written, and take a moment to reflect on it. Here are other tips and prompts from journaling experts: Look for meaning/lessons — Journaling for therapeutic benefits is about more than simply venting and complaining. You’ll get the most from a writing practice if you purposefully look for meaning in negative and traumatic events. While it’s important to allow yourself to feel all the different emotions that come up while journaling without judgment, try to keep your focus on organizing a story and finding lessons. Switch up the topics — Try to touch upon different areas of life in order to prevent yourself from rehashing the same difficult feelings over and over in writing. As one researcher explains this concept, “People who talk about things over and over in the same ways aren’t getting any better…There has to be growth or change in the way they view their experiences.” Pay attention to language/word choices — Some studies have found that journalers who use cause-and-effect words such as “because,” “realize” and “understand” seem to gain more from the practice, likely because these words help form a coherent story that allows for lessons to be learned. Adding drawings — If you’re a creative type and like doodling, consider adding drawings and sketches to your journal to help you express even more emotion. Consider sharing with a therapist — While journaling can be done in the privacy of one’s own home, without help from anyone else, many people can benefit from sharing their writing with a therapist (or trusted friend) who could provide feedback and help track the writer’s progress. Risks and Side Effects Why might journaling be bad in some cases? This type of self-help tool seems to work better for some people than others. For those who have a history of trauma, writing about past events may initially trigger distress and anxiety. Oftentimes this will get easier with practice, but it might be best to begin with help from a therapist if you’re worried about your reaction. If you find that you’re not getting much benefit from journaling, try trouble-shooting to figure out what’s not working before giving up. Are you committing to a practice that is too frequent or intense? Are you being very regimented but might enjoy free-form, expressive writing more? Picking up a journaling book can be helpful if you feel stuck, so explore your options before calling it quits. Conclusion Journaling is the practice of writing in a journal or diary (on paper or digitally) in order to express your feelings and make sense of your thoughts. Dozens of studies suggest that benefits of journaling can include reducing stress and anxiety, improving immune function, facilitating learning from past experiences, finding more meaning and purpose, improving gratitude and self-esteem, and improving relationships. There are lots of different methods of practicing, including bullet and bible journaling, morning pages, and expressive/free-form writing. Choose whichever option helps you to sick with the practice, whether that means writing for 30 minutes in the morning or just five minutes before...

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Healthy Diet Plays Vital Role in Warding Off COVID-19

AHA Publisher — Mon, 30 Nov 2020 08:00:44 +0000

Angela Betsaida B. Laguipo, BSN via News-Medical Net – The COVID-19 pandemic continues to spread globally, with over 62.26 million people infected. With the rapid spread of its causative agent, the severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2), it is crucial to determine ways to prevent infection. The immune system protects the host from pathogenic organisms, including viruses, bacterial, fungi, and parasites. To deal with a broad range of threats, the immune system has evolved to include many specialized cell types that communicate and work in tandem to fight off infections. Since the immune system is active in carrying out surveillance throughout the day, it needs adequate nutrients. Several vitamins and trace elements have been shown to reduce the risk of infections. A researcher at the School of Human Development and Health, Faculty of Medicine, University of Southampton, explored nutrition’s role in boosting the immune system to combat COVID-19 infection. The study published in the BMJ Nutrition, Prevention & Health highlights the importance of nutrition in boosting the immune system’s ability to fight off infection. The Immune System The immune system is a complex network of cells and proteins that defends the body against infection. It keeps a record of every pathogen it has ever encountered to recognize and kill it if it enters the body again. Immunological memory refers to the immune system’s ability to quickly recognize an antigen that the body has previously encountered and initiated a corresponding immune response. Many factors could alter the body’s immune response. Aging can be tied to a loss of immune system competence, called immunosenescence. Immunosenescence is characterized by reduced immune cells, including T lymphocytes, B lymphocytes, dendritic cells, neutrophils, monocytes, macrophages, and natural killer cells. One factor associated with immunosenescence is a reduction of immune cells from the bone marrow, where these cells come from. All these processes that occur in old age could predispose older people to more severe COVID-19. Obesity is also tied to a reduced immune response. Usually, obese people experience impairments in the activity of helper T lymphocytes, cytotoxic T lymphocytes, B lymphocytes, and natural killer cells. They also have reduced antibody and interferon-gamma (IFN-y) production. This predisposes them to develop severe COVID-19. Also, obese people may have a poorer response to vaccination. Obesity has also been linked to increased blood concentrations of many inflammatory mediators, a state of chronic low-grade inflammation. When infected, the immune system may mount an excessive inflammatory response like a cytokine storm, making them vulnerable to severe COVID-19. Nutrition and Immunity The immune system functions at all times, but specific cells become activated by the presence of pathogens. The activation leads to a marked increase in the immune system’s demand for energy-yielding substrates, including fatty acids, glucose, and amino acids. Some nutrients, such as vitamin A and D, are direct regulators of the gene expression in immune cells. They play essential roles in the maturation, differentiation, and responsiveness of immune cells. Antioxidants also play critical roles in protecting the body against oxidative stress. Classic antioxidant vitamins include vitamin C and E, including antioxidant enzymes such as catalase, glutathione peroxidase, and superoxide dismutase. Hence, keeping the body well-nourished is crucial to combat the coronavirus pandemic. Good nutrition provides an environment where the immune system can respond quickly and appropriately to infection. Meanwhile, nutrient deficiency makes the body and the immune system unable to work correctly. In a nutshell, keeping the body nourished with vitamins and minerals is essential in the fight against severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2). In some cases, even if a person gets infected, the body’s immune system can readily fight off the pathogen, reducing the risk of developing severe illness. Vitamin A, B6, folate, C, D, and E, including trace elements like zinc, copper, iron, and selenium, have been demonstrated to play key roles in supporting the immune system and reducing the risk of infections. “It would seem prudent for individuals to consume sufficient amounts of essential nutrients to support their immune system to help them to deal with pathogens should they become infected,” the researchers explained. “Consumption of a diet of diverse and varied plant-based and animal-based foods that are consistent with current healthy eating guidelines would be best to support the immune system,” they encouraged. Journal reference: Philip C Calder (2020). Nutrition, immunity, and COVID-19. BMJ Nutrition, Prevention & Health. https://nutrition.bmj.com/content/3/1/74 To read the original article click here.

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Tips for Fighting the Flu and COVID-19 at the Same Time

AHA Publisher — Wed, 16 Sep 2020 07:00:04 +0000

News Staff via CBN News – The US is closing in on the grim milestone of 200,000 deaths from COVID-19. Doctors are warning this fall and winter could be deadlier than usual because the flu and the coronavirus could deliver a one-two knockout punch. But there are steps you can take to prevent that from happening to you and your family. Doctors recommend doing everything you can to prevent catching either virus and strengthen your immune system so that if you are infected, your body can fight off the virus on its own. Both of these viruses are spread in the same way, from person to person, so the masks, social distancing, and hand washing are great prevention measures for both the flu and the coronavirus. And physicians strongly recommend getting your flu shot, which is available now. When it comes to boosting your immune system, believe it or not, intermittent fasting can go a long way. CBN News Medical Reporter Lorie Johnson spoke with Dr. Josh Axe who has the number one natural health website, and a new book called Essential Fasting. Dr. Axe explained why eating within an 8-hour window every day is so good for you. “When you restrict food your body has a greater chance to heal and regenerate and reset itself,” he said. “When your body is working all the time it’s not able to heal during that time period because your body is expending its energy breaking down food or doing something. “When you stop eating during certain time windows your body goes through a process called autophagy where it actually starts to regenerate new and healthy tissue. Your body uses that energy it might have used for digestion and uses it to repair your liver, to create new and healthy cells, to fight different types of diseases and so that’s really how it happens.” Dr. Axe described how the human body will burn fat for energy when we avoid eating during that time. “So when it comes to weight loss your body will actually start getting sometimes into a state of ketosis if you do this for multiple days in a row where your body will start to burn fat for energy because you’re not eating during that time period. Your body will really lose weight because it helps reset your metabolism, and also it helps you in getting your body into more of a fat-burning zone.” Weight loss alone can go a long way to minimizing our chance of complications if we become infected with the coronavirus. Unfortunately, two-thirds of Americans are overweight and obesity is one of those factors, regardless of age, that can lead to serious complications. And it makes it harder to fight off the virus. To read the original article click here. For more articles from CBN News click here.

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11 Essential Nutrients Your Body Needs NOW

AHA Publisher — Mon, 25 May 2020 07:00:32 +0000

Rachael Link, MS, RD via Dr. Axe – With so much information circulating out there about nutrition, it can be challenging to make sure you’re getting the nutrients you need each day. In fact, with some sources listing as many as 90 essential nutrients, following a balanced diet can quickly become overwhelming. However, getting all the nutrients you need doesn’t have to be complicated. In fact, by just being mindful about a few specific nutrients, eating a healthy diet full of nutrient-dense foods can be pretty simple. Breaking it down into essential versus nonessential nutrients can help simplify and streamline your diet, making it easier than ever to achieve better health. But what are those nutrients, and what do nutrients do, anyway? Let’s take a look at the 11 essential nutrients your body needs, why and how to obtain them. What Are Nutrients? According to the dictionary, the official nutrients definition is “a substance that provides nourishment essential for growth and the maintenance of life.” This encompasses the broad spectrum of micronutrients, healthy fats, amino acids and other substances that your body needs to function, survive and thrive. Most of these are obtained through the things you eat, drink or supplement in your diet. However, this nutrients definition doesn’t differentiate between essential and nonessential nutrients. While there are thousands of specific nutrients, each with its own unique benefits and functions, there are a few specific nutrients that you should be especially mindful about incorporating into your day. And although there are technically six essential nutrients, there are certain healthy fats, vitamins and minerals that you should be sure to include in your diet as well. Essential Nutrients vs. Nonessential Nutrients So what exactly distinguishes an essential nutrient from a nonessential nutrient? There are six essential nutrients found in the body, including carbohydrates, fats, proteins, water, vitamins and minerals — with proteins, carbs and fats classified as macronutrients. These are the main classes of nutrients, which can further be broken down into specific micronutrients that are especially important for health. Essential nutrients cannot be produced by the body and must be obtained through other means while many nonessential nutrients can be both synthesized and absorbed from food. Cholesterol, for example, is needed to produce hormones and maintain the cell membrane, but it can be either obtained from food or produced in the body. Benefits Meeting your essential nutrient needs can come with major benefits in terms of your health. In fact, these nutrients are called “essential” for a reason. Without these crucial nutrients, vitamins and minerals, your body would not be able to function properly. Meeting your potassium needs, for example, helps your heart pump blood throughout your body, while calcium and vitamin D keep your skeletal framework strong and sturdy. Other important benefits that come with getting enough nutrients include improving your immune system, building muscle, keeping your heart healthy and staying hydrated — as well as sustaining life and keeping your body working efficiently. 11 Essential Nutrients 1. Carbohydrates Despite being demonized as “unhealthy” or “fattening,” carbohydrates are critical to the function of your body. Carbohydrates are broken down into glucose, which is the primary source of fuel for your body and brain. Not only do they provide energy for the body, but they also help stabilize blood sugar levels and preserve muscle mass by preventing the breakdown of proteins for energy. Plus, some of the world’s healthiest foods fall into the category of carbohydrates. Fruits and vegetables, for instance, are incredibly nutrient-dense and loaded with important vitamins, minerals and antioxidants. Even on a low-carb or ketogenic diet, you’re still taking in a few grams of carbohydrates here and there, making healthy carbs an important part of any diet. Complex carbohydrates take longer to break down, which can help you feel fuller for longer and keep blood sugar levels regular. Whole grains, vegetables and fruits are a few examples of healthy complex carbohydrates that can fuel your body and supply you with a megadose of nutrients. 2. Protein It’s no secret that protein is critical to good health. From forming muscle to creating new enzymes and hormones, getting enough protein in your diet is key. Proteins are made up of building blocks called amino acids, which are composed of even smaller units called peptides. There are 20 types of amino acids, all of which are important. However, nine of these are considered essential amino acids because they can’t be produced by your body. The nine essential amino acids include: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine While animal proteins provide adequate amounts of all essential amino acids, plant-based proteins are typically lacking in one or more. The best way to ensure adequate protein intake is to include a variety of protein foods in your diet, such as meat, eggs, dairy, nuts and beans. 3. Fat Much like carbohydrates, dietary fat has earned an undeservedly bad reputation because of its association with body fat. Fat is an essential nutrient that provides energy, boosts the absorption of certain vitamins and helps protect your organs from damage. Some types of fat are better than others, however. Trans fats, for example, are a type of fat found in processed foods, baked goods and shortening. This type of fat has been shown to significantly increase the risk of heart disease and should be avoided at all costs. Unsaturated fats, on the other hand, can actually help protect the heart and aid in the prevention of heart disease. Healthy sources of fat include nuts, avocados, salmon, olive oil, flaxseed and nut butters. Including a few servings of these foods per day can help provide the fats your body needs and protect against disease. 4. Water The human body can survive for long periods of time without food. In fact, there have been case studies reporting on some extreme cases of people who have successfully gone without eating for 382 days under medical supervision with no negative side effects. Of course, I’d never recommend such extreme fasting — I simply point this out to highlight the importance of water. While you may be able to go without food for quite a while, even just a few days without water can be detrimental. Water accounts for a pretty big portion of the body, making up somewhere between 55 percent to 75 percent of your body mass. It plays an essential role in waste removal, digestion and temperature regulation and makes up a core component of every cell in your body. Dehydration can lead to symptoms like dry skin, dizziness, fatigue, a rapid heartbeat and even death if left untreated. In addition to the things that you drink, you also take in water through the foods that you eat as well. Fruits and vegetables, in particular, tend to have a higher water content and can help keep you hydrated. 5. Vitamins You’ve likely heard all about the importance of vitamins like folate, vitamin C and vitamin A, among others, so it should come as no surprise that vitamins make the list of essential nutrients. There are many different types of vitamins, each with its own specific function and role in the body, but all equally vital for maintaining optimal health. Vitamin A, for instance, is critical for the health of your eyes and skin, while vitamin K builds strong bones and is involved in blood clotting. There may be minute differences in the amounts of specific vitamins for men versus women, but in general, the essential vitamins that your body needs are: Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K B vitamins, including thiamine, riboflavin, folic acid and vitamin B12 The best way to get in all of these vitamins is to eat a healthy and balanced diet with plenty of vegetables and fruits. A multivitamin may also be useful to help fill in the gaps if you have a restrictive diet. 6. Minerals Much like vitamins, minerals are also important for helping your body function properly and stay healthy, and each comes with its own specific role. Iron, for example, is key to the production of red blood cells, phosphorus strengthens the bones and teeth, and magnesium is a crucial component of more than 300 reactions in the body. The minerals that your body needs include: Sodium Iron Potassium Calcium Chloride Magnesium Phosphorus Trace minerals These can all be obtained through food, so eating a nutritious diet can prevent deficiencies and make sure you’re getting the minerals that you need. 7. Calcium You probably know calcium as the most important nutrient for bone health, and that’s true. Although there are several nutrients that are key to building strong bones, over 99 percent of the body’s calcium is found in the bones and teeth. However, that’s not all calcium is good for. Calcium is also involved in muscle contractions, nerve function and the movement of blood throughout the body. Calcium is found naturally in dairy products, leafy greens, white beans, and certain types of fish like sardines and salmon. Including these foods in your diet is the easiest way to ensure you’re meeting your daily calcium requirements. 8. Sodium Although sodium receives a lot of negative attention for its association with high blood pressure, it’s actually incredibly important to health. Sodium regulates fluid balance and blood volume while also keeping your nerves and muscles working correctly. Of course, sodium should be included in moderation as excessive amounts can lead to high blood pressure in some people. The most recent Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day, which equates to about one teaspoon of salt. Sodium is found naturally in many foods, including seeds, nuts, vegetables, meats, grains and legumes. Intake of high-sodium foods like frozen and ultra-processed foods, salty snacks, and canned meats with added salt should be minimized. 9. Potassium Potassium is an essential electrolyte that helps maintain fluid balance and blood pressure. It also is necessary for muscle contractions, heart health and regulating the pH level of your blood to prevent it from becoming too acidic. While most people instantly associate potassium with bananas, potassium is actually found in a wide variety of other vegetables and fruits as well. Spinach, tomatoes, potatoes, avocados, salmon and sweet potatoes are all other excellent sources of potassium. 10. Omega-3 Fatty Acids From optimizing brain health to preventing heart disease, omega-3 fatty acids are a vital component of many aspects of health. Omega-3 fatty acids are a type of polyunsaturated fat that are considered an essential fatty acid. This means that, unlike other types of fatty acids, your body can’t synthesize omega-3 fats and needs to obtain them from food. Varieties of fatty fish, such as salmon, mackerel and sardines, are the best source of omega-3 fatty acids. These contain the active forms of omega-3 fats that can be easily used by the body. Some plant foods, such as chia seeds, flax and walnuts, also contain omega-3s. However, they contain a form of omega-3 fatty acid that is converted only in small amounts to the more active forms. You should include one to two servings of fish in your diet each week to help meet your omega-3 fatty acid needs. Otherwise, consider taking a fish oil or algae supplement to get some omega-3s into your day. 11. Vitamin D Also known as the “sunshine vitamin,” getting enough vitamin D is incredibly important. Vitamin D is a fat-soluble vitamin necessary for the absorption of calcium and can promote good bone health, making it an especially important vitamin for women to help prevent osteoporosis. Additionally, some research shows that vitamin D could strengthen the immune system and influence muscle function. This fat-soluble vitamin is produced in the skin as a result of sun exposure and can be obtained in small quantities through foods like mushrooms, eggs and fish. Those who have dark skin, are obese or get limited exposure to sunlight are at a greater risk for vitamin D deficiency. For...

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Two California Doctors Issue MAJOR Warning About “Shelter in Place” Orders

AHA Publisher — Fri, 08 May 2020 07:00:35 +0000

Sara Middleton via NaturalHealth365 – Is it finally time for Americans to get back to work? Two doctors from California certainly seem to think so. In a new and recently banned YouTube video, Dr. Dan Erickson and Dr. Artin Massihi share their professional opinions regarding California’s COVID-19 stay-at-home (“shelter in place”) orders. The pair of doctors, along with many other concerned citizens, believe that maintaining shelter-in-place policies for too long, and without a sensible plan for reopening the economy, will have shocking consequences that go well beyond hurting Americans’ livelihoods. West Coast Physicians Warn: Stay-at-Home Orders Could Actually Harm Our Health by Weaken Immunity In an April 22 interview with a local Californian news station, Dr. Erickson and Dr. Massihi of Accelerated Urgent Care in Bakersfield, CA state that based on their data – which includes over 5,200 patients tested for COVID-19, or more than half of all the testing in their county), the chances of dying of COVID-19 in their community is less than one percent (about 0.03 percent, according to Dr. Erickson). As a comparison, the seasonal flu has a reported fatality rate of 0.1 percent. Meanwhile, the tentative fatality rate for COVID-19 overall seems to hover somewhere around 3 to 6 percent – yet a Columbia University study suggests that due to underreporting of total cases, the actual fatality rate could be closer to 0.6 percent. Clearly, it’s difficult to know what the true fatality rate of COVID-19 is right now, simply because this is an actively ongoing pandemic. Plus, different communities are affected in different ways (due to factors like population age, comorbid conditions, etc). Still, Dr. Erickson and Dr. Massih deeply question the strict “shelter-in-place” orders for Californians, and strongly suspect that the virus simply isn’t as deadly as some officials would have us believe (and therefore not a justifiable reason to literally shut down the economy). They further contend that California’s extreme, no-end-in-sight COVID-19 policy could cause more harm than good. Here’s why: As Dr. Erickson notes, one of the key ways people build strong immune systems is by being exposed to bacteria and other organisms in their environment. Without a reasonable amount of exposure – which we all experience in a normal day of being out and about in the world – then the immune system doesn’t get the “challenge” it needs to grow and strengthen. This is exactly why children raised in stringently-clean homes often have weaker immune systems and experience more allergies, common colds, infections, and so on. It’s a basic tenent of microbiology and immunology – and it might be forced onto unsuspecting Californian residents. Said another way: California’s strict COVID-19 policies could very well make people even MORE susceptible to infections and illnesses once the orders are finally lifted and people go back out into the community – after having spent who knows how long sheltered in place, out of the sun, and away from normal microorganisms in their environment. Let’s also not forget that many people are fearing a new phenomenon: “quarantine fatigue.” People are emotionally and mentally taxed by strict social distancing policies (and starved of access to nature and human interaction), and therefore may start to take unnecessary chances – for instance, by being too lax with hand hygiene, not practicing healthy lifestyle habits, and the like – all of which can even further harm immunity. Why Does the Media NOT Want Citizens to Know This? Doctors Censored Over Questioning of California Stay-at-Home Policy According to sources, the interview with Dr. Erickson and Dr. Massihi was deleted off YouTube after it accumulated about 5 million views. What’s the real reason these doctors are being censored? YouTube CEO Susan Wojcicki recently announced in an interview that the platform will ban “anything that goes against” the current COVID-19 recommendations from the World Health Organization. In the late April interview with CNN, Wojcicki used frighteningly vague terms to describe YouTube’s new platform policies, including “removing information that is problematic” and removing “anything that is medically unsubstantiated” from the site. But keep in mind: these doctors aren’t espousing some highly questionable treatment or claiming to have found a “cure” for COVID-19. They are simply questioning government policies, based on their professional clinical opinions and direct experience with the infectious disease. Yet suddenly, according to YouTube, expressing this type of criticism isn’t allowed? Let’s not allow these voices of reason and concern to go unheard. Let’s make sure we all can make informed decisions based on the most information we can gather for ourselves. Let’s not let media censor ideas that challenge the status quo…which these days is starting to look quite a lot like governmental infringement on our basic rights. And in the meantime, please do what you can to boost your and your family’s immune health. This article has been modified. To read the original article and watch the video click here.

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9 Tips to Staying Mentally and Physically Healthy During This Pandemic

AHA Publisher — Tue, 05 May 2020 07:00:41 +0000

Dr. Will Cole via Dr. Caroline Leaf – The current state of the world has put most of us on high alert. We are stressed to the max and concerns that we never used to have are at the forefront of our minds. The importance of sanitization, social distancing, and a healthy immune system mean more to us than they ever have before. As a functional medicine practitioner, I want to help people achieve optimal wellness, naturally – and that includes both physical and mental health. These are my top tips for all-around healthy living during this unique time in our history. 1. Bookend your days with mindfulness How you start and end your day can set the tone for everything that happens in between. With everything going on right now in the world it is easy to get sucked into the negative. Taking the time to pause with a mindfulness routine can help you be prepared to take on whatever life throws at you rather than being a victim of your circumstances. 2. Target your supplements While food is foundational, certain supplements can really give our immune health that extra boost it needs right now. My favorite combination is vitamin C and zinc which have both been shown to help fight off colds as well as shorten the length of illness. And when taken together, zinc works to boost the effectiveness of vitamin C. 3. Sip on some tea Whether it is hot or iced, tea is good for your soul. Not only does tea taste amazing, it has some equally amazing health benefits. In fact, tea has some of the highest levels of antioxidants than any other superfood. Herbal tea has a ton of varieties so you’ll never get bored and it is relatively inexpensive. Some of my favorites include hibiscus and lemon balm for their vitamin C content, green tea for antioxidants, and peppermint to help alleviate sinus pressure and ease an upset stomach. In order to really reap the benefits of these immune-supporting antioxidants it is recommended to drink 4-6 cups of tea per day. I personally love Pique Tea for their high-quality sourcing (ensuring maximum bioavailability) and their convenient tea sachets, making it super easy to get in those multiple cups per day. 4. Experiment with essential oils Diffusing essential oils is a great all-natural alternative to scented candles for creating a relaxing environment while also boasting a variety of health benefits. Some of my favorites include: Tea Tree: a multi-purpose antifungal, antiviral, and antimicrobial. Eucalyptus: A great antimicrobial, it also helps to clear up congestion in the chest and sinuses. Frankincense and myrrh: When used together they have powerful antimicrobial abilities. 5. Drink bone broth There’s a reason why chicken soup was the common remedy for many of us when we were sick as children. Now the chicken soup you buy in the store is made with basic chicken stock but back in the day it was made with bone broth. Made from simmering the bones of chicken at least 8 hours, bone broth is filled with nutrients like glycine, glucosamine, gelatin, and other minerals that work to heal your gut – which is especially important considering close to 80% of your immune system is located in your gut! 6. Put down the phone With most of us in quarantine right now, we have more than enough time to endlessly scroll social media. But this constant stream of information, comparison, and news can contribute to some serious stress and anxiety. Giving yourself some screen-free time away from your phone, computer, and tv can help calm your mind and ease your stress levels. 7. Declutter your space In addition to putting down your phone, decluttering your space can also help to clear your mind. If you have yet to try out the KonMari method this will help to clear out your outer and inner spaces. 8. Fill your home with nature Spending time in nature has been shown to have some next-level health benefits. Even though we are confined to our homes more than normal, bring the outside in and surround yourself with plants, rocks, water features, or crystals for a soothing nature-inspired environment. 9. Enjoy an epsom salt bath Epsom salt baths are a great way to destress and detox your body from toxins to encourage a strong immune system. They also contain magnesium which is the fourth most abundant mineral in our bodies, but close to 50-90 percent of us are deficient in. Help prep your body for a restful nights sleep with an evening epsom salt bath. Add in some essential oils for added health benefits and relaxation! This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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Immune-Boosting Home Exercise Plan – No Equipment Needed

AHA Publisher — Mon, 20 Apr 2020 07:00:18 +0000

Dr. Don Colbert – As “stay at home” orders continue for most of the country during this COVID-19 pandemic, it’s vital that we all take care of our bodies. We’ve discussed many ways to eat for your best immune function. But, did you know that exercise is also vital for a healthy immune system? Here, we discuss how exercise helps and an easy immune-boosting full-body home exercise plan. You don’t need equipment, just 20-30 minutes per day, 5 days per week. How does a full-body home exercise plan help immune function? It can: Reduce system inflammation, allowing the immune system to fight viruses and bacteria more efficiently (1) Reduce any high blood sugars, which are associated with higher incidences of infection Lower the risk of obesity and diabetes, both of which are associated with more disease What’s more, if you’re able to take this easy plan outside in your yard or a park (alone), you’ll also get the amazing mood-boosting benefits of outdoor exercise (2). Immune-Boosting Full-Body Home Exercise Plan This simple plan uses 5 different exercise moves, designed to work your upper body, core, and lower body. It also combines both body-weight strength training with varying intensities of cardiovascular exercise. It’s great for your heart (3), brain, and whole body. Of course, only partake in an exercise that you are healthy enough to try. Talk to your doctor if you have concerns. 1. PLANKS Start with planks. Planks have been shown to tone and condition your core and glutes, including the transverse abdominals. Having a strong core can reduce back pain, improve full-body muscle coordination, and reduce knee and leg injury. To perform a Straight-Arm Plank: Plant hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up. Keep toes on the floor and squeeze glutes to stabilize your body. Your legs should be activated. Do not lock or hyperextend your knees. Look at a spot on the floor about one foot beyond your hands to neutralize your neck and spine. Your body should be straight and your head should be in line with your back. Start by holding this position for 20 seconds, increasing time as you become more comfortable. But, don’t compromise the posittion or let your hips sag. Keep core tight and body straight. Forearm Plank: If you’d like to try the forearm plank variation, simply place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together. Side Plank: Lie on your side with one leg stacked on top of the other, then prop your body up on your hand or elbow while keeping feet stacked. If you are not familiar with the body position for planks, take some time to look them up on youtube, etc. You’ll find many great instructional videos. Advanced Options: 6-Minute Planks: Try planking for 5 minutes per day by starting in the straight-arm plank for 30 seconds, moving to side planks for 15 seconds each, and finishing in forearm plank for 30 seconds. Then, rest 30 seconds. Repeat plank series 2 more times. 2. PUSH-UPS Since you’ve already mastered a plank, the positioning for push-ups is easy. Start in the same position as a straight-arm plank, keeping your body straight as a board. If needed, drop your knees to the floor rather than staying up on your toes. Keep your body straight in either position. Your hands should be shoulder-width apart, or a little bit wider, fingers splayed. Then, bend your elbows and lower toward the ground. Continue until you are near the ground, close enough for your nose to touch, and then push back up. If this is too hard to start, lower until your elbows are at about a 45-degree angle. Keep your core engaged and back flat. Do not let your hips sag. Try 5 push-ups to start, and work your way up to 10-20 push-ups at a time. Advanced Options: To take it to the next level, set a goal of doing 50 push-ups per day for the next 30 days. You’ll be astounded at how much stronger you will end than where you began. 3. WALKING LUNGES Next, to continue to work the core and glutes, and add the legs, try walking lunges. It’s easiest if you have space such as a hallway to perform several in a row, but you can use smaller spaces if needed. To do a walking lunge: Start by standing upright with your feet together. Then, take a large controlled step forward with your right leg. Lunge by lowering your hips toward the floor so that your front leg/knee forms a 90-degree angle and your back leg/knee lowers towards the floor (but not touching) bending in its own 90-degree angle. Your front leg knee should be directly above your foot. Press your right heel into the ground. Then, push off with your left foot and bring it forward in a large, controlled step, repeating the same motion with your left leg forward. This is 2 lunges. Advanced Options: To add more calf work, raise up onto your toe between lunges. You can also increase the difficulty of walking lunges by adding 5 to 8-pound weights in each hand. 4. MOUNTAIN CLIMBERS Mountain climbers are a great way to work your upper body, core, legs, and heart. To do mountain climbers first get into a straight-arm plank position. Distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Then, pull your right knee into your chest as far as you can. Next, switch, pushing your right knee back to the original position and bringing your left knee to your chest. Essentially, your running in a plank position. Start with 30 total mountain climbers (15 with each knee). Work your way to 50. Advanced Options: As you progress, try doing 100 mountain climbers (50 with each knee) at a time. You can also add high-intensity intervals by slowing to a moderate pace for 10, and then increasing to high intensity for 10, and repeating. 5. RUNNING IN PLACE OR JUMPROPE Next, stand upright and engage in 5 minutes of running. If homebound, try running in place. If you’re able to get outside and walk (at a fast pace), jog, or run, this is even better. Or, if you have a jump rope (or most any rope) handy, you’ll get a great full-body workout. Try: Indoor running in place: Raise one arm up and lift the opposite foot up at the same time so that your knee comes up to the same height as your hips. Quickly hop from one foot to the other and at the same time swing your front arm back and the other arm forwards and up. For a 5-minute run, consider alternating minute to minute with high-knee running and butt-kick running. Walking, jogging, or running outside: Go out for at least 5-10 minutes. No matter whether your walking, jogging, or running, try using intervals by going at your normal pace (moderate) for 1 minute, and then increasing to high intensity for 1-2 minutes. Jumprope indoors or outdoors: If you haven’t jumped rope in a while, this one will be tough to start but very rewarding. Try 5-10 minutes. Use a standard two-footed hop jump or a running motion jump. Bottom Line Exercise is important for brain health, heart health, and strength. And, while our world is battling COVID-19, it’s important to remember that it’s also good for the immune system. Exercise does not have to be difficult, confusing, or require equipment. There are great exercises, utilizing body-weight, you can do in your own home, yard, or neighborhood. Use these and other great at-home habits to stay strong and healthy. To read the original article click here. For more articles from Dr. Colbert click here.

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