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More Energy Now in 2022

AHA Publisher — Tue, 11 Jan 2022 08:00:59 +0000

Dr. Don Colbert – As you move into a New Year, you may be ready to make health changes. You may be motivated and optimistic. Or, you may feel overwhelmed, fatigued or even discouraged by everything going on in the world today. No matter your current mood, to accomplish any goals this year, start with more energy! Feeling “more energy” is often subjective. In its simplest form, energy is derived from consuming calories, or units of energy. However, there’s more to it than that. There are vitamins, minerals, enzymes, and other compounds at work in our bodies that make consumed energy usable to the body. There is the health of cells, tissues, and organs, and whether or not they effectively respond to the compounds. There are also emotional, mental and physical factors that drain our energy and cause feelings of fatigue. Where can you start to get more energy? Let’s start with units of energy and compounds that help our body use them. Then, let’s focus on ways to make your cells healthy enough to effectively and efficiently use the energy. Lastly, let’s conquer a few “energy” drainers with simply healthy habits. Ready? Divine Health® Energizing Smoothie For More Energy Now! Ingredients 1 cup coconut or almond milk (from a carton, not can) 1/2 scoop Divine Health® Fermented Green Supremefood® 1/2 scoop Divine Health® Organic Red Supremefood® 1/2 cup frozen raw berries 1 cup fresh greens 1/2 avocado 1 Tablespoon Apple Cider Vinegar 1 scoop Keto Zone® Collagen Powder (Unflavored) 1 scoop Keto Zone® Fiber Zone (Unflavored) 1/2-1 cup brewed green tea or black tea ice cubes (optional) Instructions Mix all ingredients in a blender, adding water as needed for desired consistently (I typically use about 1 cup water). Makes 1 large serving. Enjoy! Nutrition info: 415 calories, 13 grams fat, 8 grams net carbs (26 grams carbs, 18 grams fiber), 26 grams protein More Energy Ingredients Teas and Caffeine While there’s not much caffeine in this smoothie, there’s enough to “wake up” the brain and provide a subtle pick-me-up any time of day. How does caffeine affect energy? Caffeine crosses the blood-brain barrier to inhibit adenosine in the brain. Adenosine is a neurotransmitter that quiets the central nervous system (1). Then, without adenosine in the way, epinephrine increases. Epinephrine stimulates the body and brain. These effects are enough to increase subjective feelings of energy, physical performance, and brain alertness. What’s more, green and black tea contain antioxidants and phytochemicals to support cellular and whole-body health. In fact, green tea contains a compound called L-theanine. L-theanine promotes steady energy (2). Green tea has also been shown to boost physical performance, increase the breakdown of fat for energy, and stimulate norepinephrine(3, 4, 5). Chlorophyll Chlorophyll, found in Divine Health® Fermented Green Supremefood® and fresh greens, is the lifeblood of plants. When consumed by humans, it’s one of the best energizing foods. Similar to hemoglobin, chlorophyll carries nutrients in the blood. However, it doesn’t carry iron. It carries another energizing mineral, magnesium (6). Magnesium supports the production of energy throughout the body as well as healthy sleep cycles. Furthermore, chlorophyll helps alkalize the body and urine pH. This supports liver function and helps the body remove toxins like metals, pesticides, and more. Look to chlorophyll to energize your body in many of the same ways it energizes and stimulates plants! Organic Apple Cider Vinegar Organic apple cider vinegar is an ingredient in many folk medicine cures. It is known to fight both bacterial and viral infections, yeasts, and more. How does it energize? One great effect of consuming apple cider vinegar is that it causes the sinuses to drain and throat pathways to clear. As they clear and dilate, they allow for better oxygen transport from your head to your lungs to your body. Essentially, it promotes clear breathing! Importantly, you should never drink it straight. Always dilute to just 1-2 tablespoons per 8 ounces liquid to protect your esophagus while supporting immune health, liver health, and alkalization of the body. Beets Beets are vibrant and nutritious. They contain amazingly energizing compounds, called betanins. Betanins are responsible for beet’s many health benefits in the human body, including antioxidant and anti-inflammatory actions (7). What’s more, beets also support the production and work of glutathione, a powerful antioxidant our cells make to fight damaging substances. Beets also promote vasodilation. This makes them one of the great energizing foods! Beets contain natural nitrates that are converted to nitric oxides in the body. Nitric oxides dilate blood vessels, allowing more oxygen to circulate more efficiently. Nitric oxide may also increase muscle tissues’ ability to use oxygen (8). One of the best ways to get the power of beets is through a fruit and vegetable powder like Divine Health® Organic Red Supremefood®. Fiber Believe it or not, your digestive tract health is one key to energizing your body. In fact, specific fibers, called inulin and psyllium husk, directly support digestive health and energy. They both stimulate the growth of beneficial bacteria in the gut, improve digestion, and support immune health (9, 10). When digestion is working right, your body can absorb and use all the energizing foods and nutrients you give it! For a great source of inulin and psyllium husk, try a high-quality fiber powder such as Keto Zone®Fiber Zone (Unflavored). More Energy Habits for the New Year Of course, there are many factors, lifestyle habits, and individual characteristics that contribute to feelings of energy or fatigue in each of us. Here are a few to focus on as you work for more energy this year: Sleep. Obviously, if you don’t get enough sleep, you’re going to feel tired, low, and fatigued. What’s more, lack of sleep actually contributes to many health issues (11). Aim for at least 7-8 hours of high-quality sleep every night for better energy and mood this year. De-Stress. When stress and cortisol build up, we feel a cascade of effects. These effects include fatigue and overwhelm. Chronic high stress can even affect your health (12). Use daily tools, like these, to reduce stress and feel more energy. Exercise. Exercise, especially outdoors, is a great mood lifter and energizer (13)! Hydrate. Did you know that dehydration promotes feelings of being overwhelmed, fatigued, and foggy? Amazingly, dehydrated adults often feel more stress and have more cortisol (14)? Did you also know that most adults function in a state of dehydration each day? There’s an easy fix! Try to drink 32-48 ounces of water by noon, and another 32-48 ounces of water by 6pm each day. If you exercise, drink more! Sunshine. Natural sunlight is one of nature’s best mood lifters and energizers. In fact, sunlight has been shown to decrease depressed moods and increase serotonin levels (15). Cold Shower. Even though it may be frigid outside, an icy blast in the shower is still a good idea! Why? It invigorates and energizes the body and immune system. Nature’s Best Stress Relief. Amazingly, nano-particle hemp oils like those Dr. Colbert’s Nano-Science Hemp Oil, can help you feel more energy by supporting stable moods (16), stress relief and normalized cortisol levels, healthy sleep habits (17), healthy brain and nervous system functions (18), and healthy cardiovascular functions(19). Bottom Line Before working on a list of positive changes for the new year, simply learn how to energize your body better! Start with our Divine Health More Energy Smoothie, add delicious, healthy, energizing foods to your diet, and work on lifestyle habits that support health and energy. It’s a new year. Get more energy now! To read the original article click here.

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Is Green Tea a Cancer Killer?

AHA Publisher — Wed, 11 Aug 2021 07:00:58 +0000

Al Sears, MD, CNS – I tell my patients there’s a good reason why countries like Japan, China and Korea have some of the lowest cancer rates in the world. Two words: green tea. I’ve written to you before about how green tea can protect against a number of chronic diseases, including Alzheimer’s, diabetes and depression – and cancer is no exception. In one breakthrough study, researchers from the Arizona Cancer Center found that chemicals in green tea dramatically increase the production of key detoxification enzymes that boost your body’s metabolic defense against toxins that can cause cancer.1 The study, published by the American Association for Cancer Research, proved that catechins – a type of natural antioxidant – found in green tea, increase the gene expression of glutathione S-transferase(GST) enzymes by as much as 80%. These powerful GST enzymes then convert toxic carcinogens into non-toxic chemicals, rendering them harmless. A number of studies also show that epigallocatechin gallate, or EGCG, an especially potent catechin in green tea, is a powerful weapon against multiple types of cancer – both as a primary prevention and as further prevention after cancer treatment. Here are just a few of the cancer types, against which green tea has been shown to be highly effective. Skin cancer2,3 Duodenal cancer in the small intestine4 Prostate cancer5 Lung cancer6 Colorectal cancer7 Stomach cancer8 In many parts of Asia, green tea is a beverage consumed as commonly as water, many times per day. The Arizona Cancer Center found that the anti-cancer effects of green tea catechins kick in at between 8 and 16 cups per day. You can also take EGCG supplements. I recommend you get around 1,500 mg a day — to be split up between meals and taken about 30 minutes after eating. For added cancer protection, I recommend daily vitamin D for my patients. The best source of vitamin D is sunshine. You don’t need more than 20-30 minutes in the sun to get all your vitamin D for the day. But because we spend most of our time inside, you might have to get your vitamin D from other sources. Food sources include salmon, mackerel, tuna fish, sardines, eggs, beef and cheese. I also recommend taking a supplement of vitamin D3 called cholecalciferol. It’s the same vitamin D that your body produces. Just be sure to avoid the synthetic form, vitamin D2, or ergocalciferol, in most multivitamins. It’s less potent and less absorbable. To Your Good Health Al Sears, MD, CNS 1 Chow SHH, et al. “Effects of Repeated Green Tea Catechin Administration on Human Cytochrome P450 Activity.” Cancer Epidemiology Biomarkers & Prevention.15(12):2473-6. January 2007 2 Conney AH, et al. “Inhibitory effect of oral administration of green tea on tumorigenesis by ultraviolet light, 12-O-tetradecanoylphorobol-13-acetate and N-nitrosodiethylamine in mice.” Cancer Chemoprevention. Florida: CRC Press; 1992. pp. 361–373. 3 Yoshizawa S, et al. “Penta-O-galloyl-β-D-glucose and (−)-epigallocatechin gallate cancer preventive agents.” ACS Symposium Series. 4 Y Fujita, et al. “Inhibitory effect of (-)-epigallocatechin gallate on carcinogenesis with N-ethyl-N’-nitro-N-nitrosoguanidine in mouse duodenum.” Jpn J Cancer Res. 1989 Jun;80(6):503-5. 5 Gupta S, et al. “Inhibition of prostate carcinogenesis in TRAMP mice by oral infusion of green tea polyphenols.” Proc Natl Acad Sci USA. 2001;98:10350–10355. 6 Nakachi K, et al. “Preventive effects of drinking green tea on cancer and cardiovascular disease: epidemiological evidence for multiple targeting prevention.” BioFactor. 2000;13:49–54 7 Ibid. 8 Yamane T, et al. “Inhibition of N-methyl-N’-nitro-N-nitrosoguanidine-induced carcinogenesis by (-)-epigallocatechin gallate in the rat glandular stomach.” Cancer Res.1995 May 15; 55(10):2081-4. To read the original article click here.

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Get Your Hands Dirty! Proven Benefits of Gardening

AHA Publisher — Fri, 06 Aug 2021 07:00:47 +0000

Dr. Don Colbert – Is there really value in getting your hands dirty in the summer? Beyond harvesting food, are there benefits to gardening? Amazingly, there are many proven benefits of gardening (1)! There’s something about the age-old task of going outside, enjoying the sunshine, feeling the dirt, and growing your own food that’s good for the body, mind, and soul. Here are just some of the proven benefits of gardening. 8 Proven Health Benefits of Gardening 1. SUNSHINE AND VITAMIN D When you spend just 10-15 minutes in the sun, with just your hands or arms exposed, the vitamin Dlevels in your body increase. This, in turn, supports your immune function, calcium levels, bone health, and more. 2. A BETTER MOOD Who couldn’t use a better mood most days? Stick your hands in the dirt and grow something! A study from the Netherlands found that gardening fights stress even better than many other hobbies. In this study, participants first completed a stressful task. Then, they were told to either read inside or go outside and garden. The results? The gardening group reported better moods, and lab tests supported that they had lower levels of the stress hormone cortisol afterward. Yet another study found why gardening is so effective. When we inhale M. vaccae, a healthy bacteria that live in soil, our bodies respond by increasing serotonin and reducing anxious feelings. All it takes is getting down and dirty in the soil, or even just walking through the garden or woods. Amazingly, inhaling the soil and gardening is even linked to fewer childhood allergies (2). 3. FEEL THE BURN It may not seem like an aerobic effort, but gardening at a moderate intensity can burn more than 300 calories per hour! Plus, it requires a lot of muscle work to bend, kneel, dig, and hoe. What’s more, you can improve trunk strength with twisting, and flexibility with bending. The best part? You may enjoy it so much you won’t even recognize it as exercise. 4. BRAIN POWER Another health benefit of gardening is a boost in brainpower. One 2006 study reported that gardening may lower the risk of neurodegeneration by as much as 36%! This study followed more than 2800 people who were 60 years old or more. It lasted 16 years. It found that those who participated in physical activity, and especially gardening, were less likely to decline (3). 5. BETTER SLEEP Another wonderful health benefit of gardening is better sleep. Healthy sleep further supports our immune system, moods, and health. How does gardening help? First, light physical activity like daily gardening is associated with better sleep at night (4). What’s more, especially if you get out early in the morning, natural early sunlight improves our circadian rhythms and melatonin levels later in the day, making it easier to fall asleep and enjoy a high level of sleep quality. 6. STRONG HANDS AND FEET As we age, the strength in our hands and feet often diminishes. In fact, as we use our feet less, the muscles can weaken to the point that we require extra padding and support in our shoes. But, strong hands and feet are health benefits of gardening. By digging with your hands, and occasionally walking the garden barefoot, you can activate these muscles while enjoying the soil and land. Digging, hoeing, shoveling, and more are great for upper body strength. Walking, kneeling, and twisting will strengthen your lower muscles. 7. HEALTHY BLOOD PRESSURE Along with a better mood, an amazing proven benefit of gardening includes healthy blood pressure. In fact, just 30 minutes of daily moderate-level physical activity, and especially those combined with outdoor activity like gardening, can support healthy blood pressure. Gardening is just what the doctor ordered. 8. SOCIALIZING OPPORTUNITIES Gardening is a wonderful way to socialize. You can garden in a community garden. Or, take gardening classes at the local home improvement shop. Socializing with a common hobby or interest is a great way to support overall health and mental health. Bottom Line Gardening is a fantastic way to stay healthy. In fact, the proven health benefits of gardening extend from your brain to your feet. Get your hands dirty and stay healthy! To read the original article click here. For more articles from Dr. Colbert click here.

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Sunscreen WARNING: Cancer-Causing Chemical Found in 78 Popular Sunscreen Products

AHA Publisher — Tue, 08 Jun 2021 07:00:00 +0000

Damon Hines via NaturalHealth365 – Skin cancer affects more than 3 million people each year. Sunscreen is designed to protect us from skin cancer, but how safe are the popular brands we apply to our skin every summer? Here’s something to think about as the warm weather arrives: Sunscreens were first regulated by the FDA in the 1970s, long before current American guidelines for evaluating drugs were put into place. It should come as no surprise then that sunscreens didn’t undergo rigorous testing. However, what is shocking is that many of the sunscreens on the market today are more harmful than beneficial, and some even contain a cancer-causing chemical. According to a recent report by Valisure, an independent team of scientists that test the chemical composition of healthcare and medication products, benzene, a known cancer-causing chemical, was found in 78 sunscreen and after-sun products tested. In fact, “27% of samples tested by Valisure contained detectable benzene and some batches contained up to three times the conditionally restricted FDA concentration limit.” High Levels of Benzene Linked to Blood Type Cancers Benzene is a colorless or slightly yellow flammable liquid that’s naturally found in the environment. It’s often used as a solvent in manufacturing plastics and other products and is commonly found in gels, sprays, and lotions. While benzene is allowed in products like sunscreen up to a certain level, high concentrations of the toxic liquid are dangerous and can increase the risk of blood cancers like leukemia. But why is benzene, a toxic carcinogen, even allowed in these products on a small level? According to David Light, founder, and CEO of Valisure, “Benzene is one of the most studied and concerning human carcinogens known to science. Its association with forming blood cancers in humans has been shown in numerous studies at trace levels of parts per million and below.” Valisure’s report isn’t the first time the potential health risks of sunscreen have made headlines. Over the years, studies have linked the chemicals in sunscreen to everything from hormone disruption to bioaccumulation in organs and tissue to severe allergic reactions. In addition, there have been concerns that sunscreen prevents the body from making vitamin D. While most experts have concluded that sunscreens are unlikely to affect the vitamin D status of healthy individuals, the debate is reignited every summer. In other words, the real biological effect of sunscreen in your blood is as bad as a cloudy day at the beach. All the BURNING Questions About Sunscreen Safety Answered Valisure is currently urging the FDA to recall the sunscreen products that contain high levels of benzene. A full list of the sunscreen products can be found here, on page 12 of the citizen petition Valisure wrote to the FDA on May 24, 2021. As for which sunscreens are the safest, you can check out the Environmental Working Group (EWG) website and download the EWG’s Guide to Sunscreen. Here you will find a list of brands that contain safer ingredients, making it easy to choose a product that is the best fit for you. What’s the bottom line? If you plan to spend time in the sun this summer, make sure the sunscreen you apply is benzene-free and double-check the expiration date. Better yet, engage in a combination of sun protection methods: hat, umbrella, plenty of breaks, and time in the shade, along with benzene-free sunscreen. Sources for this article include: LiveScience.com BBC.com EWG.org To read the original article click here. For more articles from NaturalHealth365 click here.

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7 Superfoods to Help You Prevent Sunburn

AHA Publisher — Thu, 27 May 2021 07:00:47 +0000

Dr. Don Colbert – Slathering your body with a goopy white chemical concoction may not be the only way to protect your skin from the damaging effects of a sunburn. It turns out that what you eat can have a dramatic effect on your tendency to burn. God didn’t make mistakes when creating human beings. We are not meant to be as vulnerable to the sun as we currently think we are. In fact, the sun is a life giving force that supplies the body with essential nutrients such as vitamin D. But if this true, how did we get to be so afraid of the sun? Catalyst vs. Cause Skin cancer is one of the most common cancers in the United States. One in five Americans will develop skin cancer in the course of a lifetime. It is estimated that between 40 to 50 percent of Americans who live to age 65 will develop a carcinogenic skin tumor. That is scary! Skin cancer is a serious issue that is certainly associated with overexposure to the sun in many cases. However, people also often develop skin cancers in areas rarely – if ever – exposed to the sun, such as the armpit or the groin. This means that sunburn is not the root cause of skin cancer, but instead more like a catalyst for its formation. It is true that a life of excessive sun exposure and sun damage will likely make your body more susceptible to skin cancer, but this is much more likely if your body is already in a weakened and vulnerable state due to poor diet and lifestyle choices. In other words, the sun isn’t the cause of skin cancer, but a toxic and inflamed body is. Sunburn = Skin Inflammation The redness, burning sensation, and eventual blistering associated with a severe sunburn are part of the body’s natural inflammatory response to excessive ultraviolet (UV) radiation exposure. Sunburn is basically the body’s warning sign that it has reached its limit of UV exposure. What’s interesting however, is that a healthy body – regardless of skin pigmentation – can handle much more UV radiation before triggering the inflammatory response that leads to sunburn. The Science A study conducted by German researchers found that foods high in antioxidant compounds dramatically affect how the skin reacts to sun exposure. The researchers gave half the participants of the study antioxidant-rich tomatoes and olive oil. The other half of participants ate the same diet except without the tomatoes and olive oil. At the conclusion of the 10 week study, the participants who consumed the tomatoes (1/4 cup daily) and the olive oil (2 tsp daily), experienced a whopping 35% less reddening than the control group! That’s a significant result. This is likely due to the anti-inflammatory and free-radical scavenging effect of the antioxidants found in tomatoes and olive oil. 7 Superfoods to Prevent Sunburn Now that we know how food can affect the skin’s ability to handle sun exposure, here are 7 powerful superfoods to protect your skin from the inside-out: Green Tea – Green tea is rich in antioxidants called catechins that are protective against UV damage Spirulina & Chlorella – Both of these nutritious species of edible algae contain a powerful carotenoid called Astaxanthin. This antioxidant is about 550 times stronger than Vitamin E, making it a great defense against UV damage to the skin and eyes Broccoli – Broccoli is loaded with an antioxidant called sulforaphane which provides powerful protection against UV radiation Pomegranate – Pomegranate is famous for it’s various antioxidant polyphenol compounds that can help protect the skin from oxidative damage. Blueberries – These delicious little berries are antioxidant powerhouses and help move the lymph allowing the body to detox and repair more readily Acerola Cherry – This superfood is loaded with vitamin C and phycocyanins which are considered to be the plants naturally occurring sunscreen. Krill Oil – The omega 3 fatty acids EPA and DHA found in fish and krill oil are essential to a healthy inflammatory response in the body. They also allow the cells of the body to more easily harvest the electrons from the sun leading to less tendency for sunburn Eat With the Seasons Do you notice a pattern in these foods? Most are foods that are at peak ripeness during the warmer months, or typically grow in tropical equatorial areas that receive massive amounts on sun exposure. Is this coincidence? Or God’s infinite intelligence at work? We have been provided the foods we need to thrive in the environment which we inhabit. Go to your local farmer’s market and try to find fresh antioxidant rich fruits and vegetables to naturally protect your skin from the sun. You can also get you antioxidants from the high quality fruit and vegetable extracts in Divine Health’s premium nutritional supplements. The antioxidant rich greens mentioned above can be found in Dr. Colbert’s Fermented Green Supremefood formula. For the benefits of the polyphenols in fruits and berries, try Dr Colbert’s Organic Red Supremefood. If you don’t want to eat a bunch of sardines everyday, you can try Dr. Colbert’s Living Krill Oil. References https://elissagoodman.com/healthy-tips/eat-to-avoid-sunburn/ https://www.sunislife.com/healthy-eating-prevents-sunburn/ http://www.thrive-style.com/2014/03/8-foods-prevent-sunburn/ http://www.skincancer.org/skin-cancer-information/ask-the-experts/is-sun-exposure-the-only-cause-of-skin-cancer To read the original article click here. For more articles from Dr. Colbert click here.

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Sunshine Lowers Cancer Risk?

AHA Publisher — Mon, 17 May 2021 07:00:33 +0000

Al Sears MD – [F]or years I’ve been reminding my patients that getting natural vitamin D from the sun is one of the best all-around cancer-fighters. A new study confirms… Spending Time Outdoors LOWERS Your Risk of Cancer According to this latest study, researchers report that spending 20 years or more working outside in the sun actually REDUCED a woman’s risk of developing breast cancer.1 Researchers looked at 38,375 women under the age of 70 who were diagnosed with the disease. Then they compared each patient to five control patients who were all born the same year. Full employment history was reviewed. The researchers were stunned to find that not only was there no association with working outside in the sunlight to overall breast cancer risk… But that long-term occupational exposure was associated with a 17% reduced risk of breast cancer after age 50. These Danish scientists may have been surprised. But I’m not. In fact, studies show that the “sunshine” vitamin can:2,3,4,5,6 Target the genes responsible for cancer-cell proliferation Change cancer cells into normal cells Stop cancer cells from multiplying into tumors Help prevent certain cancers from spreading Regulate your immune response to cancer Prevent up to 17 different types of cancer, including prostate, bladder, uterine, and stomach Vitamin D can even prolong the lives of existing cancer patients. These findings from Denmark were published only a few weeks after another study looked at human migration over the last 500 years. This research, published by Oxford University, found that as people moved from areas of intense sunlight to regions where sunlight was low, the number of people with a vitamin D deficiency surged.7 In America, that number is almost 70%.8 In addition to cancer, a vitamin D deficiency increases your risk of heart attack, stroke, hypertension, diabetes, colds and viruses, depression, osteoporosis, and all-cause mortality. To overcome a vitamin D shortfall and improve almost every aspect of health, I advise my patients to get plenty of sunshine. To get the most vitamin D in the least amount of time, I recommend getting outside between 10 a.m. and 2 p.m. That’s when the sun is highest and rays are strongest so you can get some good exposure over a short time. As little as 10 minutes in the midday sun can give you 10,000 IU of vitamin D. Boost Your Cancer-Fighting D Levels But sitting in the sun isn’t the only way to boost this vitamin… I also recommend that you: Eat sun-dried mushrooms. Next to sunlight, this is your best source of vitamin D. When shitake mushrooms are placed in the sun for six hours, their vitamin D levels skyrocket – from 110 IU per 100 grams to 46,000! The best source of D after the sun. Next to sunlight, cod liver oil is the best source of vitamin D, providing 1,360 IUs in just a single teaspoon per day. If cod liver oil isn’t your thing, increase the amount of wild-caught fatty fish you eat. Salmon, tuna, herring, and anchovies are good sources. Don’t skip the yolk. But do choose pasture-raised eggs. Compared to conventionally raised chickens, eggs from free range chickens have four times more vitamin D. D3 Power in a Pill. Choose a vitamin D3 supplement called cholecalciferol, which is identical to the vitamin D3 that your body produces. Be sure to avoid the synthetic, less potent and less absorbable vitamin D2 form you find in many multivitamins. Get between 5,000 and 10,000 IUs a day. [i] Pedersen J, et al. “Occupational exposure to solar ultraviolet B radiation and risk of subtypes of breast cancer in Danish women.” Occup Environ Med. 2021 Apr;78(4):286-292. [ii] Johnson CS, et al. “Vitamin D-related therapies in prostate cancer.” Cancer Metastasis Rev. 2002;21(2):147-58. [iii] Maruyama R, et al. “Comparative genome analysis identifies the vitamin D receptor gene as a direct target of p53-mediated transcriptional activation.” Cancer Res. 2006;66(9):4574-4583. [iv] Aranow C. “Vitamin D and the immune system.” J Investig Med. 2011;59(6):881–886. [v] Shokravi MT, et al. “Vitamin D inhibits angiogenesis in transgenic murine retinoblastoma.” Invest Ophthalmol Vis Sci. 1995;36(1):83-87. [vi] Lappe JM, et al. “Vitamin D and calcium supplementation reduces cancer risk.” Am J Clin Nutr. 2007;85(6):1586-1591 [vii] Andersen T, et al. “Historical migration and contemporary health.” (https://academic.oup.com/journals/pages/open_access/funder_policies/chorus/standard_publication_model) [viii] Tovey A. “Are we currently amid a vitamin D pandemic?” Vitamin D Council. November 18, 2016. Accessed May 14, 2018. This article has been modified. To read the original article click here. For more articles from Al Sears, MD click here.

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Maximizing Your Immunity with Vitamin D

AHA Publisher — Thu, 30 Jul 2020 07:00:03 +0000

Al Sears, MD, CNS – I have been talking about the overwhelming importance of vitamin D3. Especially in these uncertain times. Since then, nothing but silence from the media. Here’s the takeaway: When you maintain robust levels of vitamin D3 your risk is extremely low. Today I will show you how to find (and hit) your ideal D3 levels for bullet-proof immunity. How Much Is Enough? As one of the first doctors in the country to test vitamin D levels, many of my patients were surprised by how low their vitamin D levels were. Based on recent studies, vitamin D levels above 30 ng/mL correlate to better protection.1 While helpful, 30 ng/mL is on the lower end of where I want you to be. For my patients, I want them somewhere between 60 ng/mL and 80 ng/mL, especially as we approach the fall season.2 Here’s how you can bring up and maintain your vitamin D levels. 2 Easy Ways to Maintain Optimal Vitamin D3 If your vitamin D levels are low, here are some ways of raising them: • Get some sun. As I discussed in my book Your Best Health Under the Sun, sunshine is essential for letting your body make its own vitamin D. Getting midday sunlight for about 10 to 15 minutes a day will give you between 3,000 and 5,000 IU of vitamin D3. But just know that it’s not enough to just take a walk. You need to expose the skin that’s usually covered up. If you always wear a shirt when you’re out, try taking your shirt off. Even sitting in your backyard for a few minutes is helpful. Getting sun when you’re all covered up will not have the same effect. • Take a high-quality vitamin D3 supplement. As great as sunshine is, it isn’t always available because of weather, season, or working indoors. I recommend taking vitamin D3, known as cholecalciferol. It’s the same vitamin D3 your body produces. Just be sure to avoid the synthetic form of vitamin D2 in most multivitamins because it is less potent and less absorbable. I recommend 2,000 IU via supplement daily, preferably in the morning but never at night because vitamin D is inversely related to melatonin, and may keep you awake. However, this is the minimum. Depending on how low your vitamin D levels are, you may need 5,000 IU to 8,000 IU of vitamin D3 to keep your levels in the optimum range. I strongly recommend getting your vitamin D levels tested by your doctor. It’s an easy test for them to order. It lets you know right away where you stand, and it also helps you understand how much you need to supplement daily to maintain your target goals. To Your Good Health, Al Sears, MD, CNS References 1. Grant WB, et al. “Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths.” Nutrients. 2020;12(4):E988. 2. Tello M. “Vitamin D: What’s the “right” level?” Harvard Health Publishing. Updated April 16, 2020. To read the original article click here. For more articles from Al Sears, MD click here.

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11 Free Daily Immune-Boosting Habits

AHA Publisher — Thu, 28 May 2020 07:00:15 +0000

Dr. Don Colbert – As we work to get our daily lives back to normal, it’s a great time to focus on healthy, immune-boosting daily habits. These habits are free, yet potent. And, practicing them each day can improve your overall health, immune function, and wellness. Here are 11 free daily immune-boosting habits and why they work. How Can Habits Boost Immune Function? There are a few different ways our lifestyles can affect immune function. First, they can reduce inflammation and oxidative stress. Next, they can activate immune cells directly. Third, they can indirectly affect your immunity. For example, high blood sugars are associated with increased infection, while controlled ones are not. Lastly, and on the other side, they can negatively impact immune function by reducing the health of immune cells or degrading the body’s overall health. Your daily habits matter. Throughout each day, you can choose reduced inflammation and better immune function. Make your habit choices wisely. 11 Free Daily Immune-Boosting Habits 1. Free Habit #1: Gratitude When You Wake How can you boost your health and immune function right when you wake up? You can be purposeful to start the day with gratitude. Whatever lies ahead in the day, you can be grateful for something or someone to start. How does this boost your immune system? Gratitude is one of our daily immune-boosting habits because it reduces stress and anxiety. It reduces cortisol, which causes inflammation in the body. What’s more, gratitude can improve sleep while reducing stress. A study of 400 individuals found that writing gratitudes during the day and/or before sleep improves both the quality and duration of sleep (1). Another study found that gratitude was linked to a 10% improvement in sleep and a 19% decrease in depression levels in patients with chronic disease and insomnia (2). For an extra boost, combine your time of gratitude with meditation. Focus on the moment, the day, and those things for which you are grateful. Be present in these thoughts, not thinking ahead or behind. Incredibly, this sort of mindful meditation can stimulate the immune system. Its benefits include improvements in specific markers of inflammation, cell-mediated immunity, and biological aging (3). 2. Free Habit #2: Ice-Cold Shower for Better Immune Function Not everyone enjoys an ice-cold shower or burst of cold water in the morning. But for those who can stand it, there are immune-boosting and anti-aging benefits. How? First, cold showers are linked to an improved immune system. A recent study from the Netherlands found that cold showers significantly reduce sick days. In fact, 30 seconds or more of cold showering per day reduced sick days by 29% in the study. Additionally, more than half the participants decided to continue the cold-shower practice after the study since they were convinced by the results (4). Why would cold water improve immunity? It’s thought that cold-water-stress induces the production of catecholamines, which may play a critical role in stimulating the immune system. 3. Free Habit #3: Get Outside into the Sunshine Early There are many benefits to getting outside. And, the earlier you do it, the better. Sunshine and time outdoors are one of our daily immune-boosting habits because they: Increase vitamin D production: It will well-accepted that optimal vitamin D levels are associated with less viral infections. What’s more, optimal vitamin D levels improve health throughout the body, from bones to skin to organs. Improve melatonin levels, especially if you’re out in the early hours after waking. Why does this matter for immune function? Optimal melatonin improves sleep, and sleep is directly beneficial to the immune system. Next, melatonin may actually decrease the cell death associated with viral infections such as that from COVID-19, while increasing anti-viral immunity. Covid-19’s induction of cell death is linked to lung damage and organ failure (5). Improve mood, which decreases cortisol to improve health and immune function. Get outside whenever you can, and aim for early hours if possible. 4. Free Habit#4: Daily Hydration for Health and Reduced Cortisol Did you know that fluid restriction and dehydration may increase cortisol in your body? This becomes especially true if you are participating in an outdoor activity during the summer (7). To reduce cortisol and therefore inflammation, hydrate your body regularly. As a bonus, you’ll improve overall cell health and skin. One recent study has shown that increasing water consumption by 2 liters per day improved skin condition and physiology, even in those who already consumed high amounts of water. The researchers concluded that this increase and improvement in skin health would likely have the most positive effect on those with lower daily water consumption (8). If you want to take the immune and health benefits even further, drink green tea for part of your daily hydration. 5. Free Habit #5: Focus on Anti-Inflammatory and High Antioxidant Foods Throughout the day, choose foods that are anti-inflammatory and full of antioxidants. These foods include: Fish and seafood Healthy fats such as extra virgin olive oil, avocados, MCT oil powder and more Vibrant vegetables and small amounts of fruits Cacao, spices, and herbs such as ginger, garlic, basil and more Sound expensive for a list of free habits? Consider this: You have to eat anyway, so being more mindful about your food is a switch, not an addition. What’s more, there are many wonderfully inexpensive foods that are high on the list. Black pepper, whole or ground ginger, turmeric and/or garlic cloves, spinach, broccoli, and more are concentrated in immune-boosting nutrients and don’t cost much at all. 6. Free Habit #6: Move Your Body Exercise provides a powerful 3-punch combination of immune function, health, and healthy aging. It: Modulates antioxidant and anti-inflammatory effects in the body by improving neuroprotective action, increasing circulating of anti-inflammatory markers, and improving antioxidant defenses (9). Improves overall body composition and reduces fat mass. Obesity is associated with a decline in immune function. Decreases blood glucose. High blood sugars and diabetes are linked to worsened infections and disease. 7. Free Habit #7: Keep Foods High in Healthy Fats, Moderate in Protein and Low in Sugar and Carbohydrates Here’s another habit that may seem like it involves buying food (not free)…and it does. But again, it’s just a matter or trading out one type of food for another, so really, it’s a net “0.” By reducing sweets, carbohydrates, and sugars, you can boost your immune system and not overload your body with higher blood sugars and insulin. High-sugar binges can specifically diminish your immune response. Next, adding anti-inflammatory fats improves immune function and overall health. You can find all you need to reduce carbs and add healthy fats within the Keto Zone diet plan. 8. Free Habit #8: Laugh and Enjoy Healthy Relationships What do healthy relationships and laughter have to do with immune function and overall health? Incredibly, the Harvard Study of Adult Development has shown that good social relationships promote physical and mental health, provide a buffer against loneliness, increase longevity, and foster happiness. The Harvard Nurses’ Health Study found similar results. This means less anxiety and cortisol, and better health outcomes. Next, laughter further reduces cortisol, increases dopamine, and increases endorphins. These chemicals decrease discomfort, cortisol (10), and depressed moods (11) while elevating cellular health. 9. Free Habit #9: Starting Mid-Evening, Employ Intermittent Fasting Around 7 pm in the evening, consider starting a daily intermittent fast to boost your health and immune function. Amazingly, there are many documented benefits to intermittent fasting including: Immune function support and potential reduced cancer cell growth (12) Improve cholesterol markers Reduced triglycerides Improved aging Weight loss without negative cellular adaptations Reduced risk of diabetes Reduced risk of cancer and improved treatment In fact, many studies have shown improved aging, brain health, heart health, and blood sugars associated with intermittent fasting (13). To add intermittent fasting, aim to fast 15-16 out of the 24 hours per day. Simply finish eating dinner at 7 pm each night, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so. Then, utilize Keto Zone eating for 8 hours per day. 10. Free Habit #10: Practice Prayer and Faith Prayer reduces cortisol and can improve mental health, immunity and disease outcomes, and physical health. Prayer has been studied for years. It’s been shown to increase the secretion of neurotransmitters, such as dopamine. Dopamine decreases cortisol and promotes relaxation, focus, and motivation. Of course, these are just a few health benefits. Prayer’s greatest benefits lie in our close relationship with God. 11. Free Habit #11: 7 or More Hours Per Night of Sleep Good quality sleep has many health and aging benefits. These include: Reduced daily cortisol Improved immune function Better melatonin levels Less depressed moods Less inflammation Healthy body weight Better heart health It’s a cycle. Good sleep begets good sleep, and lack of sleep increases cortisol for up to 24 hours which negatively affects sleep again (14). Lack of sleep has also been shown to reduce mental performance and alertness while increasing inflammation and cortisol (5). Bottom Line Ready to boost your immune system every day? For free? Follow our 11 free daily immune-boosting habits to start. Then, you can add more by utilizing more foods that boost immune function and other lifestyle habits. We can continue to fight this virus, and grow stronger and stronger each day. To read the original article click here. For more articles from Dr. Colbert click here.

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Ultraviolet B Light Is Good for the Gut Microbiome

AHA Publisher — Sun, 03 Nov 2019 07:00:04 +0000

Dr. Liji Thomas, MD via New Medical-Net – A small study published in the journal Frontiers in Immunology on October 24, 2019, shows that exposure to ultraviolet B (UVB) light, which is commonly achieved through sunlight exposure, can trigger specific beneficial changes in the gut microbiome, which are dependent on the preceding serum levels of vitamin D. Immune and inflammatory illnesses are on the rise in Western society, due largely to changes in modern lifestyle and environment. Some such conditions include inflammatory bowel disease (IBD). Modern conditions of employment and work may be accompanied by low sunlight exposure, including to ultraviolet B (UVB) rays, and overuse of antibiotics. These two factors drive associated changes in the composition of the gut microbiome which are in turn associated with chronic inflammatory conditions. Vitamin D, UVB, and the Gut Microbiome, in Human Health Vitamin D is a fat-soluble vitamin which strengthens the intestinal mucosal cells that provide a barrier to the entry of bacteria and other microbes, as well as their toxic products, from the gut into the blood and body tissues. The mechanism of its barrier function is by enhancing the expression of genes that increase the production of tight junctions between adjacent epithelial cells in the intestinal mucous lining; produce antimicrobial compounds; and promote autophagy to remove nonfunctional cell components. Since few natural food sources contain vitamin D, 80% of our requirements are met by UVB skin exposure which leads to the production of vitamin D. Factors which increase the chances of vitamin D deficiency include living far away from the equator, keeping indoors and choosing to keep skin unexposed to the sunlight. Seasonal vitamin D deficiency is exacerbated in such situations because of the lack of UVB in winter. The deficiency of vitamin D causes inflammation in the environment which promotes gut dysbiosis, and supplementing vitamin D is helpful in cases of chronic inflammation. Oral supplements also seem to increase the number of certain specific types of bacteria in the gut. Interestingly, limited exposure to UVB is a primary factor that promotes chronic immune-linked inflammatory conditions like IBD. Thus UVB has other effects on health besides the production of vitamin D. In short, vitamin D levels, UVB exposure, and the gut microbiome are independently related to an increased risk of autoimmune inflammatory conditions like multiple sclerosis and IBD, and this study attempted to link the three in one chain of cause-and-effect. The Study The current study was aimed at exploring the effect of narrow-band UVB (NB-UVB) exposure on the gut microbiome. A small group of 21 females with an average age of 28 years were studied in a pilot study. They were assigned to two groups: in one, they had taken vitamin D pills throughout the winter at doses ranging from 500 IU to 3500 IU per day, before the study started, and those who didn’t. Vitamin D levels were measured at the start. During the study, each of the participants was exposed to three full-body NB-UVB sessions in a phototherapy unit in one week. This was followed by the measurement of serum 25-hydroxy cholecalciferol (25-OH D). In the next step, RNA sequencing was performed to find out the composition of the fecal microbiota in samples taken 3 days before the first, and 3 days after the last UVB exposure. The Findings The pre-UVB vitamin D concentration in blood was 75 nmol/L or more in the first group, while in those who were not supplemented, it was in the insufficient range of 25-75 nmol/L. Thus vitamin D supplementation seems to be necessary to keep levels sufficient during seasons with limited UVB exposure. On average, following UVB exposure, vitamin D levels showed an increase of 7.3 nmol/L, but the lower the initial concentration, the larger was the rise. This corresponds to a rise of about 10% and indicates that UVB exposure can effectively increase vitamin D levels in the blood. The fecal RNA sequencing results an initial lack of diversity in the gut microbiome of patients with low initial vitamin D levels. After UVB exposure, there was a significant increase in the number of bacterial species in the first group with low initial vitamin D, but no change in the other group. Some of the species that were increased in concentration included Lachnospiracheae, Rikenellaceae, Desulfobacteraceae, and one group of Clostridiales. The Lachnospiraceae concentrations increased with the serum vitamin D concentration, in agreement with earlier studies. This genus is associated with good health when compared to autoimmune inflammatory conditions. This seems to show that UVB protects against such conditions by increasing vitamin D levels, which in turn normalizes the gut microbiome. Seasonal fluctuations in the composition of the gut microbiome have been reported and this may, in the light of these findings, be due to the different levels of exposure to UVB light in various seasons. For instance, IBD flare-ups are common in vitamin D deficiency, and this may be due to the gut dysbiosis associated with low vitamin D levels. Implications This study showed for the first time that skin exposure to UVB changes the composition of the gut microbiome, possibly via an increase in vitamin D levels. The researchers found that such exposure increased vitamin D levels in blood within a week in healthy volunteers. They also found that a low vitamin D level in human beings is associated with changes in the composition of the gut microbiome, which appear to be corrected following NB-UVB exposure due to the increase in vitamin D levels. The scientists think it possible that this may be due to the effect of UVB on the immune system. As more immune cells travel to different organs within the body, including the gut, they release chemicals which shape the profile of the gut bacterial population in a manner that favors gut and systemic health. This points to the fact of there being a novel skin-gut axis hitherto unknown that can enhance gut health via a balanced microbiome. This could help explain how chronic autoimmune inflammatory disorders respond to UVB exposure, because it helps them achieve stable and adequate vitamin D levels. To read the original article click here.

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