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LMU 164 – Unlocking the Secret to Brain Health: The Flavonoid-Melatonin Connection

LMU-164

LMU 164 – Unlocking the Secret to Brain Health: The Flavonoid-Melatonin Connection

Source: American Journal of Clinical Nutrition (May 2020) and the American Journal of Neurodegenerative Disease (Nov 2012)

Lifestyle Medicine Update (May 22, 2020)

Introduction:

Explore the power of flavonoids and melatonin in preserving cognitive health. Recent research reveals their potential to reduce the risk of Alzheimer’s disease and related dementias. Discover the magic of a cup of tea and a handful of berries, and delve into the protective properties of these compounds. Alongside healthy lifestyle choices and mind stimulation, uncover a multi-faceted approach to enhance cognitive resilience. Embrace the journey towards a sharper mind.

 

The Power of a Berry-Infused Diet

In May 2020, a remarkable study published in the American Journal of Clinical Nutrition illuminated a path to preserving our most precious asset – our cognitive health. This groundbreaking research, spanning two decades and involving over 2800 individuals aged 50 and above, unveiled a compelling link between dietary choices and the risk of developing Alzheimer’s disease and related dementias [1].

The Flavonoid Connection

The key to this revelation lies in flavonoids – natural compounds found abundantly in certain foods and beverages, including berries, apples, and tea. Astonishingly, the study uncovered a striking correlation: individuals with low flavonoid intake were more susceptible to Alzheimer’s disease and related dementias compared to those who incorporated these flavonoid-rich items into their diets.

The Magic of a Cup of Tea and a Handful of Berries

Researchers shed light on the simplicity of this protective mechanism. Consuming as little as a cup of tea a day or indulging in a handful of berries two or three times a week could significantly reduce the risk of cognitive decline. This revelation offers a glimmer of hope, even for those approaching or crossing the threshold of 50. It’s never too late to embrace dietary changes that can safeguard our cognitive faculties in the years ahead.

The Flavonoid Shield Against Alzheimer’s

The question arises: how do flavonoids, found in everyday foods and beverages, hold the power to reduce Alzheimer’s risk? The answer, it seems, is rooted in remarkable science.

  • Flavonoids and Beta-Amyloid Plaque

    • Studies on animals have revealed that various flavonoids, including the catechins abundant in black and green tea, possess the ability to inhibit the production of beta-amyloid plaque in the brain. Beta-amyloid plaque is a hallmark feature of Alzheimer’s disease, clogging the neural pathways and contributing to cognitive decline. Flavonoids appear to counteract this destructive process, offering a potential shield against the disease.

  • Flavonoids as Antioxidants

    • In addition to their anti-plaque properties, many flavonoids boast potent antioxidant capabilities. These antioxidants function as guardians of the brain, fighting oxidative stress and slowing the aging of brain cells. By doing so, flavonoids may help preserve cognitive function as we age.

The Role of Melatonin in Cognitive Health

As we delve deeper into the realm of brain health, another guardian emerges – melatonin. This hormone, known for its role in regulating sleep patterns, plays a vital role in safeguarding our cognitive faculties.

  • Melatonin’s Dual Role

    • Melatonin is more than just a sleep aid. It acts as a potent brain antioxidant, defending against the ravages of time and oxidative stress. This hormone is crucial in inhibiting the synthesis of beta-amyloid plaque, akin to the protective action of flavonoids. Notably, melatonin levels drop significantly by the time we reach our 40s and 50s.

  • The Protective Potential of Melatonin

    • Studies have shown that melatonin supplementation can not only reverse mild cognitive impairment in a substantial number of patients but also prevent its progression to full-blown Alzheimer’s disease. Human intervention studies have demonstrated this remarkable outcome, raising hopes for a safe and effective strategy to preserve cognitive health.

The Multi-Faceted Approach to Brain Health

While flavonoids and melatonin hold promise as guardians of cognitive health, they are just one piece of the puzzle. A comprehensive approach to brain health encompasses various facets of life.

  • Healthy Lifestyle Choices: Key factors like abstaining from smoking, regular exercise, maintaining a healthy weight, and preventing type 2 diabetes contribute significantly to lower dementia and Alzheimer’s risk.
  • Mind Stimulation: Keeping the mind engaged through continuous learning, puzzles, and social interactions can bolster cognitive resilience.
  • Nutrition: Incorporating flavonoid-rich foods like apples, pears, berries (such as blueberries and strawberries), and green tea (or black tea) can offer significant cognitive benefits.
  • Melatonin Supplementation: For those over 40-50, considering 1-5 mg of melatonin one hour before bedtime under the guidance of a healthcare professional may be a wise choice.

The Journey to Cognitive Resilience

As we navigate the complexities of preserving cognitive health, the synergy of flavonoids and melatonin presents a compelling opportunity. These unassuming yet powerful compounds, found in everyday foods and beverages, offer a beacon of hope in the fight against Alzheimer’s and related dementias.

While further research is necessary to unlock the full potential of these natural guardians, the evidence thus far is nothing short of impressive. As we journey forward, let us embrace the wisdom of a healthier lifestyle and the nourishment of flavonoid-rich foods, all while considering the protective benefits of melatonin. In the pursuit of cognitive resilience, knowledge is our guiding light.

References:

  1. Paul F Jacques, Rhoda Au, Jeffrey B Blumberg, Gail T Rogers, Esra Shishtar. Long-term dietary flavonoid intake and risk of Alzheimer’s disease and related dementias in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 2020. [Link](https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa079/5823790)
  2. “Flavonoids in the Diet: Could they help prevent Alzheimer’s disease” – Society Against Dementia. Lead Investigator Dr. Robert Williams (University of Bath): [Link](https://www.alzheimers.org.uk/research/our-research/research-projects/flavonoids-diet-could-they-help-prevent-alzheimers-disease)
  3. Cardinali DP, Vigo DE, Olivar N et al. Therapeutic application of melatonin in mild cognitive impairment. Am J Neurodegen Dis. 2012; 1(3): 280-291 [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560473/)
Eat Smart, Live Well, Look Great,

Dr. Meschino

 

According to one researcher, a cup of tea a day or some berries two or three times a week would be adequate (and protective). Another study researcher explained that even starting at age 50 it’s not too late to make positive dietary changes that can ward off the development of dementia and Alzheimer’s disease in the years ahead. As he states, “the take-home message is, when you are approaching 50 or just beyond, you should start thinking about a healthier diet if you haven’t already. “

So, how might flavonoids in these foods and beverages reduce the risk of Alzheimer’s disease? Animal studies show that various flavonoids, including the catechins found in black tea, and which are especially high in green tea, inhibit the production of beta-amyloid plaque in the brain, which is a hallmark feature of Alzheimer’s disease. Many flavonoids also have powerful antioxidant properties, which may also slow brain aging. In addition to flavonoids, research continues to emerge showing the protective effects of melatonin on the brain as we age. We know that melatonin hormone secretion declines quite significantly by the time we are 40-50 years of age. Melatonin is not only important for sleep quality, but it acts as a brain antioxidant, and like flavonoids, it has been shown in experimental studies to inhibit the synthesis of beta-amyloid plaque – a consistent feature of the Alzheimer’s disease brain. Melatonin levels are known to be especially low in Alzheimer’s patients. In recent years studies have shown that melatonin supplementation can reverse mild cognitive impairment in a significant number of patients and prevent its progression to full-blown Alzheimer’s disease. Several human intervention studies have now shown this important outcome.

There are a number of nutrition and lifestyle strategies associated with a lower risk of dementia and Alzheimer’s disease, such as not smoking, getting regular exercise, staying at or near your ideal body weight and avoiding the development of type 2 diabetes, avoiding head injuries and concussions, keeping your mind active through continued learning, staying engaged socially and so on. However, the evidence to support the regular ingestion of flavonoid-rich foods, such as apples, pears, berries (blueberries and strawberries) and green tea (or black tea) has become very impressive, as has the consideration of taking 1-5 mg of melatonin one hour before bedtime each night after the age 40-50. Always check with your physician before introducing a new supplement to your wellness program, but melatonin has demonstrated a very good safety profile, which is quite reassuring as you seek approval for its daily inclusion in a wellness program.

I’ve included the scientific references for this information in the text below.

References:

1. Paul F Jacques, Rhoda Au, Jeffrey B Blumberg, Gail T Rogers, Esra Shishtar. Long-term dietary flavonoid intake and risk of Alzheimer’s disease and related dementias in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 2020.
https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa079/5823790

2. Flavonoids in the Diet: Could they help prevent Alzheimer’s disease. Society Against Dementia. Lead Investigator Dr. Robert Williams (University of Bath):
https://www.alzheimers.org.uk/research/our-research/research-projects/flavonoids-diet-could-they-help-prevent-alzheimers-disease

3. Cardinali DP, Vigo DE, Olivar N et al. Therapeutic application of melatonin in mild cognitive impairment. Am J Neurodegen Dis. 2012; 1(3): 280-291
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560473/

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 163 – The Sunshine Vitamin’s Silent Power: How Vitamin D Could Help Battle COVID-19

LMU-163

LMU 163 – The Sunshine Vitamin's Silent Power: How Vitamin D Could Help Battle COVID-19

Source: MedRxiv (April 2020) and the Irish Medical Journal (May 2020)

Lifestyle Medicine Update (May 16, 2020)

Introduction:

Recent research has unveiled a surprising connection between Vitamin D levels and the severity of respiratory infections, including COVID-19. Investigating the varying COVID-19 mortality rates, scientists discovered that countries with higher mortality had lower Vitamin D levels in their populations. This article explores the role of Vitamin D in COVID-19 severity, its impact on the immune system, vulnerable populations, and actionable steps individuals can take to optimize their Vitamin D levels, potentially reducing the risk of severe COVID-19 complications.

Vitamin D – A Potential Game-Changer in the Fight Against COVID-19

In our pursuit of understanding and combating COVID-19, science has uncovered a potentially significant player in the battle – Vitamin D. Recent studies, highlighted in the Lifestyle Medicine Updates, have illuminated a surprising link between Vitamin D levels and the severity of respiratory tract infections, including COVID-19 [1].

The Discovery That Turned Heads

The journey into this newfound territory began in April 2020 when a team of researchers, led by Vadim Backman at Northwestern University, embarked on a mission to decipher the factors behind the varying COVID-19 mortality rates across countries. Italy, Spain, and the UK had alarmingly high rates compared to countries with milder impacts. The team was determined to unravel this mystery.

The Role of Vitamin D in COVID-19 Severity

As the research progressed, a striking pattern emerged. Patients from countries with elevated COVID-19 mortality rates, like Italy and Spain, had lower levels of Vitamin D compared to those from less severely affected regions. The connection was undeniable, and it led the researchers down an unexpected path – a significant correlation with Vitamin D deficiency [1].

Vadim Backman explained that despite hypotheses suggesting factors like healthcare quality, population age distribution, testing rates, or different coronavirus strains, none appeared to be the primary culprit. Instead, Vitamin D deficiency stood out as a prominent factor influencing the severity of COVID-19 outcomes [3].

Unravelling the Mechanism – How Vitamin D Impacts COVID-19

Understanding the connection between Vitamin D and COVID-19 severity requires delving into the intricate workings of our immune system.

    • The Immune System’s Dual Role: Our immune system comprises two branches: the innate and adaptive immune systems. Vitamin D plays a pivotal role in both.
    • Innate Immune System:  This frontline defence relies on Vitamin D to synthesize anti-septic chemicals that act like molecular warriors, combating viruses, bacteria, and fungi on contact. Adequate Vitamin D levels equip this system to swiftly neutralize pathogens, preventing infections from taking root.
    • Adaptive Immune System: If an infection does gain a foothold, the adaptive immune system steps in, generating specific antibodies to combat the invader. However, sometimes, this system can overreact, releasing excessive cytokines – small proteins responsible for cell signalling. This overreaction can trigger a cytokine storm, leading to organ failure and often, death.
    • The Role of Vitamin D Deficiency

      • Low levels of Vitamin D not only hinder the innate immune system’s ability to counteract pathogens but also contribute to the overactivation of the adaptive immune system. This overactivity results in the dreaded cytokine storm, responsible for the life-threatening aspects of the virus. In essence, it’s not the virus itself but the immune system’s response that poses the greatest danger.

      Optimal Vitamin D levels enhance the innate immune system’s effectiveness in eradicating viruses upon contact and temper the adaptive immune system’s response. This balance allows the body to generate necessary antibodies to combat the infection without spiralling into a cytokine storm.

      Interestingly, children, who are less prone to cytokine storms, have not fully developed their adaptive immune systems, potentially explaining why they are largely spared from the severe effects of COVID-19 [1].

    The Vulnerable Populations

    Certain groups are more susceptible to Vitamin D deficiency, making them particularly vulnerable during the COVID-19 pandemic.

    • Elderly Individuals: Those over 80 years old often fall into the high-risk category for Vitamin D deficiency, prevalent in many developed countries.
    •  Darker-Skinned Individuals: People with darker skin living above or below the 40th-degree latitude in developed countries are at risk of year-round Vitamin D deficiency. The higher melanin levels in their skin function as a shield against UV light, preventing Vitamin D synthesis.
    •  Overweight Individuals: Obesity, a known risk factor for severe COVID-19 outcomes, is linked to low Vitamin D levels. Excess body fat stores more Vitamin D, reducing its circulation in the bloodstream. Overweight individuals also release inflammatory cytokines from fat cells, further lowering Vitamin D levels.

    Actionable Steps – Assessing and Addressing Vitamin D Levels

    In light of these findings, it is prudent for individuals to consider assessing and optimizing their Vitamin D levels, especially during the ongoing pandemic.

    • The Importance of Assessment: A crucial first step is to have your Vitamin D levels assessed by a healthcare provider. If your blood Vitamin D level falls below 80 nmol/L (32 ng/ml), it may be wise to discuss a strategy for achieving an ideal or optimal range.
    • Sunlight and Supplements: Sunlight is a natural source of Vitamin D, but for those living in regions where sunlight is limited, especially during the winter months, supplementation may be necessary. A healthcare professional can guide you in determining the right dosage for your individual needs.
    • The Insights of Researchers: Experts like Vadim Backman, who have closely examined the link between Vitamin D and COVID-19, emphasize the potential benefits of optimizing Vitamin D levels. Their research suggests that not only can Vitamin D promote bone and muscle health, but it may also reduce the severity of COVID-19 complications by regulating and suppressing the inflammatory cytokine response [3].

    A Brighter Horizon with Vitamin D

    As we navigate the complexities of the COVID-19 pandemic, the role of Vitamin D shines as a potential ally in our quest for better health outcomes. This unassuming vitamin, often associated with bone health, may hold the key to mitigating the severe consequences of the virus.

    While further research is needed to fully understand the intricacies of COVID-19 and other coronaviruses, the evidence so far suggests that optimizing Vitamin D levels could be a wise step in protecting our health. In the face of uncertainty, let us embrace the power of knowledge and work towards a brighter and healthier future.

    References:

    1. Ali Daneshkhah, Vasundhara Agrawal, Adam Eshein, Hariharan Subramanian, Hemant Kumar Roy, Vadim Backman. The Possible Role of Vitamin D in Suppressing Cytokine Storm and Associated Mortality in COVID-19 Patients. medRxiv, Posted April 30, 2020 [Link](https://www.medrxiv.org/content/10.1101/2020.04.08.20058578v3)
    2. “Cytokine Storm and Covid-19” – The Lancet, April 27, 2020 [Link](https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(20)30216-2/fulltext)
    3. Quotes from the Lead Researcher Vadim Backman [Link](https://www.sciencedaily.com/releases/2020/05/200507121353.htm)
    4. Laird E, Rhodes J, Kenny RA. Vitamin D and inflammation: Potential implications for the severity of Covid-19. Irish Medical Journal. 113;5:81 2020. [Link](http://imj.ie/vitamin-d-and-inflammation-potential-implications-for-severity-of-covid-19/)
    5. “Vitamin D levels appear to play role in COVID-19 mortality rates” – Science Daily, May 12, 2020 [Link](https://www.sciencedaily.com/releases/2020/05/200512134426.htm)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 162 – The Weighted Path to Effortless Weight Loss: Unveiling the Power of Artificial Gravity

LMU-162

LMU 162 – The Weighted Path to Effortless Weight Loss: Unveiling the Power of Artificial Gravity

Source: journal E-ClinicalMedicine (April 2020)

Lifestyle Medicine Update (May 9, 2020)

Introduction:

Intriguing new research suggests that our bodies have an internal weighing mechanism, which can make weight loss challenging. However, a simple solution might involve wearing weighted vests or ankle weights. These devices could influence our internal scale, helping to control appetite and calorie burn. Discover how adding extra weight strategically may aid in achieving and maintaining a healthy weight in this discussion.

A Pioneering Study That Defied Conventional Wisdom

In April 2020, the journal EClinicalMedicine published a groundbreaking study that challenges our understanding of weight loss. The research, conducted by a team of innovative scientists, delved into the fascinating world of artificial gravity and its remarkable effects on shedding excess pounds [1].

  • The Weighted Vest Experiment

    • The study embarked on an extraordinary journey by enlisting sixty-nine overweight participants, each carrying a body mass index (BMI) ranging from 30 to 35. These individuals were asked to don a peculiar accessory: a weighted vest. For three weeks, they lived their lives as usual, with one exception – eight hours a day were dedicated to wearing this weighted vest.

    The participants were divided into two groups: one group wore a lightweight vest, a mere 1 kg (2.2 pounds) in weight, while the other group had the privilege, or perhaps burden, of wearing a significantly heavier vest, weighing in at a substantial 11 kg (24.2 pounds).

Astonishing Results

The outcome of this experiment left researchers and participants astounded. After three weeks of wearing these unconventional vests, the group adorned with the heavier 11 kg (24.2 pounds) vests experienced a transformation that was nothing short of remarkable – they shed 1.6 kg (3.5 pounds) of pure fat. What’s even more astonishing is that their muscle tissue remained virtually unaffected. In stark contrast, the group wearing the light 1 kg (.66 pounds) vests barely managed to shed a mere 0.3 kg (0.66 pounds) of weight, far less than a pound.

The Enigma of the Gravitostat

To understand this phenomenon, one must delve into the enigmatic world of our internal body scale, often referred to as the gravitostat or internal weighing machine. Intriguingly, both animal and human studies have suggested the existence of a mechanism within our brain or nervous system that sets a “comfortable” weight point. Even when we tip the scales towards overweight, this internal body scale seems to conspire to bring us back to that set point. It’s a puzzle that has long confounded dieters worldwide.

  • The Weighted Vest’s Deceptive Magic

    • The magic of the weighted vest lies in its ability to trick the body’s internal weighing machine. Wearing a hefty 11 kg (24.2 pounds) vest seems to send a signal to this internal scale, convincing it that the body is bearing a significant load. Consequently, the body responds by either adjusting appetite and food consumption or boosting calorie expenditure to bring the body’s weight back down to its predetermined set point.

    The science behind this is intriguing: when we sit for prolonged periods, the reading on our internal scale drops too low. The body perceives less weight when seated compared to standing, and this may be a contributing factor to the well-documented link between excessive sitting, obesity, and poor health. Weighted vests can reverse this trend, elevating the reading on our internal scales. As a result, the body mobilizes its resources to shed excess weight and reach that elusive set point.

Ankle Weights: The Secret to Enhanced Caloric Burn

Building upon the concept of adding artificial weight to the body, we stumble upon another intriguing revelation. In his New York Times Bestseller, “The Sports Gene,” David Epstein shines a spotlight on research demonstrating the impact of ankle weights on calorie burn during exercise [2].

  • The Power of Ankle Weights

    • It turns out that wearing 4-pound ankle weights on each ankle can increase calorie burn during running by a staggering 24%. A similar outcome likely applies to walking – you burn more calories when your ankles carry more weight. Interestingly, using an 8-pound weighted vest around the waist only yielded a 4% increase in calorie burn during running.

Practical Takeaways for Weight Management

Armed with these insights, individuals looking to shed body fat can consider incorporating weighted vests and ankle weights into their daily routines. Here are two practical takeaways:

  • The Weighted Vest for Daily Use

    • For those with sedentary jobs or lifestyles, wearing a 24-pound weighted vest throughout the day could make a significant impact. By influencing the body’s internal scale or gravitostat, it may naturally reduce caloric intake and promote calorie burning.

  • Ankle Weights for Enhanced Walking and Running

    • If your exercise regimen includes walking or running, consider swapping the weighted vest for 4-pound ankle weights on each leg. This simple adjustment can potentially boost calorie burn by up to 24% during your workout, making your efforts even more effective in the battle against unwanted body fat.

A Bright Future with Weighted Solutions

In a world where obesity and its associated health risks are on the rise, these findings offer a glimmer of hope. The unconventional approach of weighted vests and ankle weights could pave the way for more accessible and sustainable weight loss methods.

As we continue to explore the complexities of our body’s internal systems, it’s clear that the answers to age-old questions about weight management might be hiding in plain sight – in the form of a weighted vest or a set of ankle weights.

References:

  1. Claes Ohlsson, Edwin Gidestrand, Jacob Bellman, Christel Larsson, Vilborg Palsdottir, Daniel Hägg, Per-Anders Jansson, John-Olov Jansson. Increased weight loading reduces body weight and body fat in obese subjects – A proof of concept randomized clinical trial. EClinicalMedicine, 2020; 100338 [Link](https://www.thelancet.com/pdfs/journals/eclinm/PIIS2589-5370(20)30082-1.pdf)
  2. “The Sports Gene” by David Epstein, Pages 196-197, Portfolio/Penguin – 2014

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 161 – Unlocking the Power of Vitamin D: A Shield Against Respiratory Infections

LMU-161

LMU 161 – Unlocking the Power of Vitamin D: A Shield Against Respiratory Infections

Source: PLOS journal June 2013

Lifestyle Medicine Update (May 2, 2020)

Introduction:

Vitamin D is a vital player in immune health, influencing our body’s ability to fend off respiratory tract infections. However, maintaining the right balance is key, as both low and excessively high vitamin D levels pose risks. This delicate equilibrium can impact our immune response. In this discussion, we explore how optimizing vitamin D levels can enhance immunity and prevent respiratory infections, providing insights into the importance of maintaining this essential nutrient at the right levels.

The Vitamin D Revolution in Respiratory Health

In the battle against respiratory tract infections, science has uncovered a potent ally: Vitamin D. A groundbreaking review article, “Vitamin D and Respiratory Tract Infections,” published in 2013 by Bergman et al., sheds light on the profound impact of this humble vitamin on our immune system’s ability to fend off invaders [1].

The Critical Connection Between Vitamin D and Immunity

The review encompassed data from eleven placebo-controlled studies, involving a total of 5,660 patients. What emerged from this meticulous analysis were revelations that could reshape our approach to preventing respiratory infections.

  • Optimal Levels for Immunity

    • One of the central findings of the review is the importance of maintaining optimal vitamin D blood levels. Individuals with vitamin D levels below 75 nmol/L (30 ng/ml) were found to be at a higher risk of respiratory tract infections. This observation aligns with the crucial role vitamin D plays in our immune system.

    Vitamin D acts as a catalyst for immune cells lining the respiratory tract, enabling them to synthesize molecules that act like molecular daggers. These molecules puncture viruses and bacteria, swiftly neutralizing them before an infection takes hold.

  • The Double-Edged Sword of Vitamin D

    • Surprisingly, the study also illuminated a paradoxical aspect of vitamin D. While too little can leave us vulnerable, too much can be detrimental. Individuals with vitamin D levels soaring above 140 nmol/L (56 ng/ml) were found to have an increased susceptibility to respiratory infections. This paradox can be attributed to vitamin D’s impact on the release of certain cytokines, key players in the adaptive immune system’s response.

    In autoimmune conditions like Multiple Sclerosis, high doses of vitamin D have shown promise. They help modulate the overactive behavior of T and B-lymphocytes, which are notorious for exacerbating inflammation and demyelination in the disease. This modulation can induce remission or sustain it, offering hope to those affected.

Vitamin D Deficiency – A Widespread Problem

In light of these findings, the prevalence of sub-optimal vitamin D levels in society becomes a pressing concern. A significant portion of the population falls below the 75 nmol/L (30 ng/ml) threshold. This deficiency, it seems, could be a silent contributor to the burden of respiratory infections.

  • The Call for Supplementation

    • The implications are clear: for many, vitamin D supplementation could be a game-changer. Elevating vitamin D levels above the 75 nmol/L mark appears to confer a significant reduction in the risk of respiratory tract infections. This approach can be especially beneficial in the winter months when sunlight, a natural source of vitamin D, is scarce.

  • Caution in Mega-Dosing

    • However, a word of caution is warranted. Mega-dosing with vitamin D, defined here as daily doses ranging from 5,000 to 20,000 IU, can push vitamin D levels to excess, increasing the risk of respiratory infections. It is essential to strike a balance.

Timing Matters – Daily vs. Intermittent Supplementation

Moreover, the timing and frequency of supplementation play a vital role. Daily doses of vitamin D, such as 1,000 to 3,000 IU, have proven to be significantly more effective at enhancing immune function than infrequent, high-dose regimens, such as weekly, monthly, or every three months. In fact, a sudden influx of vitamin D into the body can actually dampen immune responses.

  • Tailoring Vitamin D Intake

    • The takeaway message is clear: individualized vitamin D intake is key. Understanding your baseline vitamin D level is crucial. If it falls below the 75 nmol/L (30 ng/ml) threshold, consult your healthcare provider about an appropriate daily supplement regimen.

    Conversely, if your vitamin D levels have scaled the 140 nmol/L (56 ng/ml) peak, it may be wise to reassess your supplementation strategy, unless your specialist has prescribed this as part of managing an autoimmune condition.

  • Beyond Immunity – The Wider Implications of Vitamin D

    • While the focus here has been on the immune-boosting properties of vitamin D, its benefits extend far beyond respiratory health. Research continues to unveil its role in bone health, cardiovascular wellness, and even mental health.

Conclusion: A Bright Future with Vitamin D

The review article by Bergman et al. has illuminated the pivotal role of vitamin D in respiratory health. It has provided a roadmap for individuals to fortify their immune systems and reduce the risk of respiratory tract infections.

However, this journey is not without its pitfalls. Balance is key, and understanding one’s own vitamin D levels is the compass guiding us to that equilibrium.

So, as we move forward, let us take heed of this research and embrace the power of vitamin D, not as a mere supplement but as a shield against the invisible invaders that threaten our respiratory well-being.

References:

  1. Bergman P, Lindh A, Bjorkhem-Bergman, Lindh J. Vitamin D and respiratory tract infections: A systemic review and meta-analysis of randomized controlled studies. *PLOS (peer-reviewed, open-access journal).* 2013; 8(6):e65835 [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3686844
 

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 160 – Unlocking Heart Health: The Tofu Connection

LMU-160

LMU 160 – Unlocking Heart Health: The Tofu Connection

Source: Journal – Circulation (American Heart Association)

Lifestyle Medicine Update (April 25, 2020)

Introduction:

In the quest for a healthier heart, the spotlight often falls on diet choices. In a world filled with culinary temptations, a remarkable discovery has emerged: the humble tofu, packed with unique phytonutrients known as isoflavones, might just hold the key to reducing the risk of coronary heart disease. This revelation comes from a substantial study conducted by researchers at Harvard University Medical School and Brigham and Women’s Hospital, involving data from over 200,000 participants across three comprehensive health and nutrition studies. Here, we delve into the tantalizing findings and explore how this unassuming soy-based food might be a heart-healthy hero.

Section 1: The Study Unveiled

Imagine a study where over 200,000 individuals, all free from heart disease and cancer, embarked on a journey to better heart health. Armed with the power of data, these participants allowed researchers to investigate the relationship between their diet, particularly tofu consumption, and the risk of developing coronary heart disease. The results were nothing short of astonishing.

Section 2: Tofu’s Heart-Saving Grace

The research revealed a compelling link between tofu consumption and a reduced risk of coronary heart disease, particularly among two key groups: premenopausal women and postmenopausal women not using hormone replacement therapy. For women who savored at least one or more servings of tofu per week, an impressive 18% reduction in heart disease risk was unveiled. In contrast, those who indulged in tofu only once or fewer times per month experienced a slightly lower but still significant 12% risk reduction.

Section 3: The Tofu vs. Soy Milk Saga

An intriguing twist emerged as the data unfolded – while tofu proved to be a heart protector, soy milk did not deliver the same benefits. The magic seemed to lie in the unique phytonutrients called isoflavones, which are more abundant in tofu than in soy milk. These isoflavones, including genistein and daidzein, are known for their ability to dilate coronary arteries and enhance blood flow to the heart muscle, a process known as endothelial function. Improved endothelial function is closely linked to a decreased risk of heart attacks and heart disease.

Section 4: Lessons from Traditional Diets

This revelation aligns with the wisdom of traditional diets in countries like China and Japan, where tofu-rich diets have long been associated with lower heart disease risks. The secret, it appears, lies in the isoflavones found in tofu, highlighting the importance of embracing diverse dietary options for enhanced heart health.

Section 5: Debunking Tofu Myths

This study offers a powerful counter-narrative to common misconceptions about tofu. Some have deemed it a highly processed soy product to be avoided, while others argued that only fermented soy products hold health benefits. Yet, research consistently underscores the advantages of isoflavone-rich soy foods like tofu.

Section 6: Beyond Heart Health

Tofu’s virtues extend beyond guarding your heart. Studies have illuminated its potential to lower cholesterol levels and reduce kidney damage, making it a valuable addition to a health-conscious diet.

Section 7: The Power of Isoflavones

As we reflect on the study’s findings, one conclusion stands tall: a diet rich in isoflavones, found aplenty in tofu, can play a pivotal role in heart health. In the words of the study’s authors, “Higher intake of isoflavones and tofu was associated with a moderately lower risk of developing coronary heart disease (CHD), and in women, the favorable association of tofu was more pronounced in young women or postmenopausal women without hormone use.”

Conclusion: Tofu – A Heart-Healthy Delight

In the ongoing saga of promoting heart health, the story of tofu adds a captivating chapter. This unassuming soy-based delight, rich in isoflavones, emerges as a protector against the ominous threat of coronary heart disease. So, consider incorporating more tofu into your diet, especially if you fall into the premenopausal or postmenopausal category without hormone replacement therapy. As we savor the taste of this heart-healthy revelation, we’re reminded that sometimes, the path to good health is not paved with elaborate regimes but with simple dietary choices. Tofu, once underestimated, now emerges as a delicious hero in the journey to a healthier heart.

References:

  1. Ma L, Liu, Ding M, Zong G, Hu FB et al. Isoflavone intake and the risk of coronary heart disease in US men and women. Circulation in 2020. 141,14:1127-1137 (American Heart Association). [Link](https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.119.041306)
  2. MedicalXpress. “Isoflavones in tofu, proteins in peanuts may reduce women’s heart disease risk.” (March 2020). [Link](https://medicalxpress.com/news/2020-03-isoflavones-tofu-proteins-heart-disease.html)
  3. National Center for Biotechnology Information. “Renoprotective Effect of Tofu (Curdle Soy Milk) against Renal Dysfunction Induced by Oxidative Stress in Spontaneously Hypertensive Rats.” (2017). [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409663/)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 159 – Walking Your Way to Health: The 12,000 Steps Revolution

LMU-159

LMU 159 – Walking Your Way to Health: The 12,000 Steps Revolution

Source: Journal of the American Medical Association (March 2020)

Lifestyle Medicine Update (April 18, 2020)

Introduction:

They say that the little things in life make the biggest difference, and it seems this wisdom applies perfectly to our health and longevity. For years, the magic number was 10,000 steps a day to maintain good health. However, in March 2020, a groundbreaking study published in the Journal of the American Medical Association revealed that upping our daily step count to 12,000 could yield even greater benefits. In this article, we delve into the findings of this study and explore how a simple act like walking can dramatically impact our health, extending our years and reducing the risk of chronic diseases like cardiovascular ailments and cancer.

Section 1: Unveiling the Study

To unearth the secrets of the 12,000 steps phenomenon, researchers embarked on a journey with nearly 5,000 adults aged 40 and older. Equipped with a nifty device called an accelerometer, these participants were tracked over a seven-day period between 2003 and 2006. The aim? To measure their daily step count accurately. Fast forward a decade, and the scientists analyzed the collected data alongside mortality rates up until 2015.

Section 2: Stepping Up to Better Health

The results of this exhaustive study were nothing short of revelatory. When compared to individuals taking a meager 4,000 steps per day, those amassing 8,000 steps per day enjoyed a staggering 51% lower risk of all-cause mortality (death from any cause). Now, here’s where it gets truly exciting – achieving 12,000 steps per day was associated with an even more astounding 65% reduction in the risk of death, compared to the 4,000-step group. Importantly, this enhanced step count also translated into a diminished risk of death from cardiovascular disease and cancer.

Section 3: A Walk to Remember

For many of us who work desk jobs, a daily step count of 4,000 steps or less is par for the course. However, the beauty of this revelation is its simplicity. Just an additional 6,000 steps, or better yet, reaching for 8,000 steps daily, catapults you into a health realm where your risk of all-cause mortality nosedives by 51% to 65%. Achieving this is as straightforward as taking a 20-25-minute walk each day. What’s even more encouraging is that this health transformation isn’t about intensity or speed – it’s purely about the number of steps taken.

Section 4: Steps Speak Louder Than Words

The beauty of this study is in its meticulousness. Researchers accounted for a myriad of factors that can influence health, such as weight, demographics, ethnicity, behavior, and overall health status. Even after factoring in these variables, the daily step count emerged as an independent and significant influencer of all-cause mortality. In simpler terms, walking truly has a remarkable impact on your overall health, regardless of other risk factors.

Section 5: The Power of the Daily Stroll

So, if the gym isn’t your happy place and high-intensity workouts aren’t your cup of tea, studies like this one offer hope. Simply aiming for a daily step count of 12,000 steps can yield remarkable improvements in your health and substantially reduce the risk of all-cause mortality. This goal is easily attainable, making it an accessible strategy for most people. It’s reassuring news for individuals who aren’t keen on formal exercise routines. In essence, the act of walking can be your key to longevity, healthy life expectancy, and an improved quality of life. In the world of step counts, 12,000 is the new 10,000.

Conclusion: Step into a Healthier Tomorrow

In the grand scheme of life, it’s often the smallest actions that lead to the most profound changes. Walking, a simple and accessible activity, has emerged as a potent weapon against mortality and chronic diseases. By amassing 12,000 steps a day, you can pave the way to a healthier, longer, and more vibrant life. So, lace up your walking shoes, hit the pavement, and step into a brighter, healthier tomorrow.

References:

  1. Pedro F. Saint-Maurice, Richard P. Troiano, David R. Bassett, Barry I. Graubard, Susan A. Carlson, Eric J. Shiroma, Janet E. Fulton, Charles E. Matthews. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA, 2020; 323 (12): 1151. [Link](https://jamanetwork.com/journals/jama/article-abstract/2763292)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 158 – Sleep: Your Silent Immune Superpower

LMU-158

LMU 158 – Sleep: Your Silent Immune Superpower

Source: European Journal of Physiology (2012)

Lifestyle Medicine Update (April 11, 2020)

Introduction:

In the realm of immune health, we often focus on diet, exercise, and supplements, but there’s a silent hero lurking in the shadows – sleep. This Lifestyle Medicine Update shines a light on the pivotal role that regular, quality sleep plays in fortifying your immune system. It’s a facet often underestimated but backed by a wealth of scientific evidence. So, let’s dive into the fascinating world of sleep and its profound impact on immune function.

Section 1: Sleep Deprivation: The Immunity Saboteur

Sleep deprivation, or as experts term it, “sleep curtailment,” is no friend to your immune system. A comprehensive review published in the European Journal of Physiology paints a clear picture – chronic sleep loss sets the stage for chronic low-grade inflammation and immunodeficiency, essentially weakening your immune system.

Section 2: The Evidence Unveiled

The review paper pulls back the curtain on an array of studies that demonstrate the consequences of chronic sleep deprivation. For starters, it dampens the body’s production of antibodies after receiving a flu vaccine, leaving you less protected against the virus. Additionally, it elevates the risk of falling victim to the common cold, caused by various viruses such as rhinoviruses and coronaviruses. Animal studies have reinforced these findings, showing that sleep-deprived creatures struggle to fend off experimental viral infections.

Section 3: The Nightly Transformation: Sleep and Hormonal Harmony

So, what’s the magic behind sleep’s immune-boosting prowess? When you drift into slumber, a remarkable transformation unfolds. Cortisol, adrenaline, and noradrenaline levels take a dip, while growth hormone, prolactin, and melatonin surge. This hormonal symphony signals many T-lymphocytes, your immune system’s foot soldiers, to exit the bone marrow, their place of origin, and roam the body. These T-lymphocytes, often taking up residence in lymph glands and other immune tissues, await their cue.

Section 4: Unveiling the Immune Ballet

Here’s where the immune ballet begins. Within your lymph tissue, antigen-presenting immune cells like macrophages, dendritic cells, and neutrophils spot foreign invaders like viruses. They engulf the intruders and display their spiky extensions on their surface. These antigen-presenting cells then bring this valuable information to the T-lymphocytes patiently waiting in the lymph glands. Once presented with the viral antigen, the T-lymphocytes spring into action, launching a full-scale attack against the invaders.

This coordinated response, known as adaptive immunity, is a linchpin in fending off viral and other infections. It enables your body to produce antibodies that annihilate viruses and retain a memory of the threat for future encounters. In essence, your immune system holds the blueprint for swift antibody production against specific viruses or bacteria, should they reappear. T-lymphocytes orchestrate this intricate defence mechanism.

Section 5: Sleep’s Vital Role in Immune Vigilance

Here’s where the spotlight returns to sleep. The most effective way to keep your T-lymphocytes battle-ready is through regular, restorative sleep. While proper nutrition, moderate exercise, and select supplements play their roles, prioritizing your sleep-wake cycle should be high on your list. Quality sleep ensures that your immune system, including T-lymphocytes, remains in peak condition to combat infectious agents, whether viruses, bacteria, or fungi. And remember, a robust immune system is not only crucial for fighting infections but also for preventing cancer.

Conclusion: Sleep, Your Immunity’s Best Friend

In the pursuit of a resilient immune system, don’t overlook the potent influence of sleep. It’s your body’s hidden superpower, fortifying your defences and arming your T-lymphocytes for battle. So, embrace the power of a good night’s sleep, and let your immune system flourish as your guardian against infections and diseases.

References:

  1. Besedovsky L, Lange T, Born J. Sleep and immune function. European Journal of Physiology (2012) 463:121-137. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 157 – The Hidden Effects of Alcohol: Weakening Your Body’s Defences

LMU-157

LMU 157 – The Hidden Effects of Alcohol: Weakening Your Body's Defences

Source: Multiple Peer-reviewed Scientific Journals

Lifestyle Medicine Update (April 1, 2020)

Introduction:

In previous Lifestyle Medicine Updates, we’ve delved into the intricate connection between nutrition, lifestyle, and the functioning of our immune system. Today, our spotlight shines exclusively on the often-overlooked role of alcohol consumption in compromising the body’s immune defences, particularly concerning the risk of respiratory tract infections and pneumonia. While we often associate alcohol with social gatherings and relaxation, the impact it has on our immune system paints a less appealing picture. As we explore this topic, we’ll uncover how even modest alcohol consumption can impair your body’s ability to fend off infections and why avoiding or judiciously using alcohol is a proactive strategy for a stronger immune system.

Section 1: The Sobering Reality of Alcohol and Immunity

To understand the relationship between alcohol and immunity, we start with a quote from a 2015 study in Alcohol Research: “Clinicians have long observed an association between excessive alcohol consumption and adverse immune-related health effects such as susceptibility to pneumonia.” This association extends to conditions like acute respiratory stress syndromes (ARDS), sepsis, alcoholic liver disease (ALD), certain cancers, a higher incidence of postoperative complications, and a slower, less complete recovery from infections and physical trauma, including poor wound healing. The message is clear: the more you drink, the more you suppress your immune function, increasing the risk of infections and cancer development.

Section 2: No Safe Threshold – Alcohol and Immunity

While excessive alcohol consumption undoubtedly poses a significant threat to the immune system, research suggests that even small amounts of alcohol can weaken its defences. Some experts propose that alcohol may exert an “all-or-none” effect on the immune response, implying that the mere presence or absence of alcohol, rather than the amount consumed, dictates how the immune system responds. Recent studies corroborate these concerns. A 2020 update report highlights that alcohol can impair crucial immune cells in the lungs and damage the epithelial cells lining the lung’s surface, which is where viruses like COVID-19 can attack. Even acute binge drinking can negatively impact the immune system. Moreover, a 2015 review explains that alcohol impairs the function of vital immune cells guarding the respiratory tract, such as alveolar macrophages and neutrophils. It also weakens the tissue lining the lower airways, making it easier for viruses and bacteria to infiltrate and initiate infections. Additionally, alcohol disrupts the normal action of cilia, fine hair-like projections that usually sweep viruses and bacteria out of the respiratory tract to prevent infection. The adverse effects of alcohol don’t stop there; it also disrupts the gut’s microflora, killing off friendly gut bacteria crucial for promoting overall immunity. Furthermore, it damages the intestinal lining, allowing more viruses and bacteria to leak into the bloodstream.

Section 3: The Alarming Stats – Alcohol’s Toll on Health

The statistics are alarming. A quote from the Addiction Campus website highlights that individuals who consume alcohol at higher-than-moderate levels experience double the rate of pneumonia, alongside an increased rate of tuberculosis, hepatitis C, and cancer. They also face a greater risk of exposure to hepatitis B, HIV, and other infections. It’s not just the quantity; even moderate alcohol consumption can be detrimental to the immune system’s integrity.

Section 4: Unmasking Alcohol’s Immune Effects in the Era of COVID-19

In today’s pandemic-stricken world, understanding alcohol’s impact on immunity is more crucial than ever. Alcohol not only impairs immune cells but also damages the lungs’ lining, rendering individuals more susceptible to respiratory infections. This damage often goes unnoticed until a secondary insult, like a respiratory infection, leads to more severe lung diseases. The link between alcohol and weakened immunity is particularly relevant in the era of COVID-19, where strong respiratory health is imperative.

Section 5: A Sobering Choice for a Stronger Immune System

In a world where bolstering your immune system is a top priority, it’s essential to consider the role of alcohol in your lifestyle. To maintain a resilient defence against infections, especially respiratory tract infections, avoiding alcohol altogether or consuming it judiciously becomes an essential proactive strategy. By doing so, you take a significant step toward ensuring your immune system remains robust and ready to face the challenges that life may bring.

Conclusion: The Power of Informed Choices

As we navigate the intricate landscape of immunity, we uncover the hidden effects of alcohol on our body’s defence mechanisms. Beyond the immediate pleasure, alcohol can have sobering consequences, weakening our immune system’s ability to protect us from infections and potentially life-threatening diseases. Informed choices, like moderating or eliminating alcohol consumption, become invaluable tools in maintaining our health and safeguarding our well-being.

References:

  1. Sarkar D, Jung M, Wang HJ. Alcohol and the immune system. Alcohol Research. 2015; 37(2):153-155. [Link] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612
  2. Addiction Campus. The effect of alcohol abuse on the immune system. (2019). [Link] https://www.addictioncampuses.com/alcohol/effect-on-immune-system
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 156 – Boosting Your Immune System: The Power of Vitamin D, Probiotics, and Melatonin

LMU-156

LMU 156 – Boosting Your Immune System: The Power of Vitamin D, Probiotics, and Melatonin

Source: Multiple Peer-Reviewed Journal Articles

Lifestyle Medicine Update (March 22, 2020)

Introduction:

Welcome back to the second part of our Nutrition and Immunity series. In part one, we delved into the common reasons behind a weakened immune system and explored the impact of specific vitamins, minerals, and herbal agents on immune function. In this second installment, we’ll continue our journey by focusing on three more nutrients that show great promise in supporting our immune system, particularly in the context of viral-induced respiratory tract infections.

Section 1: Vitamin D – A Sunshine Nutrient for Immunity

The Science Behind Vitamin D’s Immune-Boosting Abilities

One of the key players in our immune system’s defence against respiratory tract infections is Vitamin D. Research published in the Journal of Infectious Diseases in 2010 showcased how Vitamin D strengthens immunity. The study involved 164 young Finnish men undergoing military training, where those receiving 400 IU of Vitamin D per day had significantly fewer respiratory infections compared to those on a placebo.

The mechanism behind this lies in Vitamin D receptors found on immune cells lining the respiratory tract. These receptors allow Vitamin D to enter immune cells, where it’s converted into a potent form. In the cell nucleus, it modulates specific genes related to immunity, such as increasing the secretion of cathelicidin—a virus-killing molecule that punctures holes in viral and bacterial cell membranes, preventing infection.

To benefit from Vitamin D’s immune-boosting properties, maintaining blood levels above 80 nmol/L is crucial. If your levels are low, supplementation with 600-2,000 IU per day is often sufficient.

However, some individuals, like those with active tuberculosis or autoimmune conditions, should be cautious as their bodies may already produce excessive Vitamin D due to their condition.

Section 2: Probiotics – Your Gut’s Superheroes

Unleashing the Power of Probiotics

According to the World Health Organization, probiotics are live microorganisms that, when taken in adequate amounts, provide health benefits. These microorganisms, often friendly gut bacteria and yeast strains, play a significant role in enhancing both local and systemic immunity.

Probiotics work by improving the phagocytic capacity of immune cells, increasing specific immunoglobulin levels, and enhancing gut barrier functions. This means they help immune cells identify, engulf, and destroy pathogens, including respiratory viruses. Moreover, they boost immunoglobulin A, a crucial antibody protecting the respiratory and intestinal tracts from infections.

Studies have highlighted probiotics’ potential in alleviating allergies, eczema, viral infections, and enhancing vaccine responses. They modulate innate and adaptive immune responses, involving dendritic cells, macrophages, T and B lymphocytes, crucial players in immune defence.

In a recent Cochrane Review, probiotics proved more effective than placebos, reducing the incidence and duration of acute upper respiratory tract infections, with minimal side effects.

However, the ideal probiotic combination remains unknown. A mixture of lactobacillus, bifidobacterium, streptococcus, and Saccharomyces cerevisiae strains can provide substantial benefits.

To harness probiotics’ power, consider supplements delivering 2-10 billion living microorganisms per day.

Section 3: Melatonin – Your Sleep Hormone and Immune Supporter

The Sleep Hormone’s Immune Benefits

Melatonin, primarily known for regulating sleep-wake cycles, also has an important role in immune function. As we age, melatonin production decreases, contributing to immunosenescence, the weakening of the immune system with age.

CD4 cells, the quarterbacks of the immune system, have melatonin receptors. Reduced melatonin levels in aging result in weaker CD4 cell modulation, leading to a less efficient immune system. Experimental studies suggest that supplementing melatonin can rejuvenate various immune parameters in aging individuals.

While melatonin can strengthen the immune system, it may exacerbate autoimmune conditions, severe allergies, or affect transplant patients on immunosuppressant drugs.

For healthy adults over 40, low-dose melatonin supplementation one hour before bedtime can be considered to support immune function. Dosages may vary from 500 mcg to 3 mg, depending on age and individual response.

Section 4: Dietary Impact on Immunity

The Role of Diet in Immunity

Lastly, it’s essential to consider the impact of diet on immunity. Excessive consumption of refined sugar can suppress immune function for hours after ingestion. This is especially concerning for diabetics, as high blood sugar inhibits the ability of immune cells to fight off infections effectively.

Maintaining ideal blood sugar levels ensures that immune cells can produce antimicrobial agents like beta-defensins, vital for warding off viruses and other pathogens.

Conclusion

In this second part of our Nutrition and Immunity series, we’ve explored the powerful immune-boosting potential of Vitamin D, probiotics, and melatonin. Maintaining optimal levels of these nutrients, along with a balanced diet, can significantly enhance your immune system’s ability to defend against respiratory tract infections and other health threats. While more research is needed, these strategies offer promising avenues for bolstering your overall health and well-being.

References:

  1. [Link to reference on Vitamin D](https://academic.oup.com/jid/article/202/5/809/1746565)
  2. [Link to reference on Vitamin D](https://academic.oup.com/ajcn/article/79/3/362/4690120)
  3. [Link to reference on Probiotics](https://pediatric-infectious-disease.imedpub.com/probiotics-and-the-upper-respiratory-tract–a-review.php?aid=11295)
  4. [Link to reference on Probiotics](https://journals.lww.com/ajnonline/Fulltext/2017/12000/Probiotics_in_Preventing_Acute_Upper_Respiratory.37.aspx)
  5. [Link to reference on Probiotics](https://www.ncbi.nlm.nih.gov/pubmed/21897224)
  6. [Link to reference on Probiotics](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0130533)
  7. [Link to reference on Melatonin](https://www.livescience.com/42066-melatonin-supplement-facts.html)
  8. [Link to reference on Dietary Impact on Immunity](https://journals.lww.com/ajnonline/Fulltext/2017/12000/Probiotics_in_Preventing_Acute_Upper_Respiratory.37.aspx)
  9. [Link to reference on Dietary Impact on Immunity](https://www.sciencedaily.com/releases/2015/08/150806151354.htm)
  10. [Link to reference on Dietary Impact on Immunity](https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-61)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 155 – Nutrition: Your Immune System’s Shield and Sword

LMU-155

LMU 155 – Nutrition: Your Immune System's Shield and Sword

Source: Multiple Peer-Reviewed Journal Articles

Lifestyle Medicine Update (March 17, 2020)

Introduction:

In the realm of health, few topics have garnered as much attention in recent years as the immune system. Its importance became acutely clear in the face of the global pandemic, highlighting the vital role it plays in safeguarding our well-being. But how does nutrition factor into this intricate biological defence system? In this comprehensive exploration, we’ll delve into the scientific insights that reveal how nutrition and nutritional medicine can fortify and optimize our immune function. As we venture deeper into this fascinating journey, we’ll uncover the keys to preventing viral-induced respiratory infections and maintaining a resilient immune system capable of withstanding the harshest assaults.

Section 1: The Immune System’s Vital Role

At the heart of the matter lies a universal truth: the efficiency of your immune system dictates your susceptibility to respiratory tract infections. Furthermore, should an infection take hold, the robustness of your immune system can be the deciding factor between a mild illness and a severe, life-threatening condition. Age plays a pivotal role, as immune function naturally declines over time. This is a compelling reason why the elderly and those with compromised immune systems are often more susceptible to respiratory infections. However, a multitude of factors can weaken the immune system, making it essential to explore both sides of this crucial equation.

Section 2: Factors That Weaken Our Immune System

  1. Aging – A Natural Decline: The aging process exerts a profound impact on immune function. As individuals reach their mid-50s to 60s, the immune system experiences a decline in effectiveness. Notably, the thymus gland undergoes involution, leading to T-cell lymphocyte dysfunction. Concurrently, free radical damage accumulates, impairing immune cells and contributing to immunosuppression. Fortunately, certain antioxidant supplements can slow or even reverse this process, as we’ll explore later.
  2. Diminished Neutrophil Function: By the age of 60, respiratory bursts of neutrophils decrease, affecting their ability to combat infections. Higher vitamin C intake has been linked to improved neutrophil function, an aspect we’ll investigate further.
  3. The Medication Conundrum: Certain drugs, such as corticosteroids (e.g., Prednisone), TNF-inhibitors (e.g., Humira, Remicade), and anti-rejection drugs for transplant patients (e.g., Cyclosporin), can compromise immune function, rendering individuals more vulnerable to infections.
  4. Compromised Immune States: Conditions like HIV infection, excessive exercise leading to overtraining, and diabetes can weaken the immune system’s defences, increasing the risk of infections.
  5. Depression and Stress: Emotional states, including depression and high cortisol levels resulting from stress, can undermine immune function.
  6. Nutritional Deficiencies: Deficiencies in essential nutrients have a significant impact on the immune system. These deficiencies encompass a range of vitamins and minerals, and we’ll delve into them in detail shortly.

Section 3: Fortifying Your Immune System

In your quest to maintain a robust immune system, several fundamental strategies can help:

  1. Prioritize Sleep: Adequate sleep is essential, as it allows your immune system to recharge and prepare for its daily battles.
  2. Mind Your Exercise: Engaging in light to moderate exercise can strengthen your immune system. However, overexertion and overtraining may have the opposite effect, weakening immunity.

Section 4: The Role of Nutrition and Nutritional Medicine

Now, let’s explore the vital role nutrition plays in optimizing immune function. Several key nutritional factors stand out:

Antioxidants and Other Vitamins and Minerals

Immune cells have a voracious appetite for antioxidants, particularly vitamin C, vitamin E, and beta-carotene. These antioxidants serve a dual purpose: they help immune cells generate free radicals (ROS) that combat viruses and microbes, and they protect immune cells from ROS damage. Research suggests that a daily intake of 250 mg of vitamin C in healthy individuals enhances immune function, with the goal of achieving a vitamin C blood level above 50 umol/L. For individuals over 60, a combination of 1,000 mg of vitamin C and 200 IU of vitamin E may be necessary to bolster immune function. Supplementation with 200 mg of vitamin C per day can reduce the severity and duration of the common cold, particularly when combined with physical stress.

During infections, immune cells rapidly deplete their vitamin C stores, rendering them less effective. This depletion can lead to more severe infections, such as pneumonia. Higher vitamin C intake (1,000 mg per day) has been shown to prevent this decline, keeping immune cells robust and resilient.

Other antioxidants like vitamin E, zinc, beta-carotene, and selenium are equally crucial for immune function. Supplementation with these nutrients can enhance immune parameters in healthy individuals, particularly the elderly. Marginal deficiencies of vitamins and minerals significantly compromise immune function. Vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin E, riboflavin, iron, zinc, and selenium are among the nutrients critical for maintaining a potent immune system. Many people walk around with these marginal deficiencies, underscoring the importance of well-formulated multiple vitamin and mineral supplements.

Herbal Agents

In addition to vitamins and minerals, certain herbal products offer immune-modulating properties:

  1. Astragalus: This herb has shown potential in enhancing immune function. Studies have demonstrated its ability to boost the release of interferon and interleukin-2 from key immune cells, bolstering immune function.
  2. Medicinal Mushrooms: Reishi mushroom extract, along with other medicinal mushrooms like shiitake, maitake, cordyceps, and turkey tail, contain unique ingredients that stimulate immune cells and improve their ability to combat foreign invaders. These mushrooms also interact with immune cell receptors, optimizing their response to threats.
  3. Milk Thistle: Primarily known for supporting liver detoxification, milk thistle has also exhibited immune-modulating properties. It increases lymphocyte proliferation and enhances the secretion of immune-modulating cytokines, crucial when battling infections.
  4. Indole-3-carbinol: Found in cruciferous vegetables, indole-3-carbinol activates immune cell receptors, prompting faster proliferation of T-lymphocytes and improving the ability of other immune cells to combat viruses and bacteria.

Section 5: A Balanced Approach

While these nutritional and herbal strategies offer promising avenues to boost your immune system, caution is essential. Individuals with autoimmune diseases or those on immunosuppressive drugs should be wary of overstimulating their immune systems, as it may exacerbate their conditions. For most healthy adults, however, a high-potency multiple vitamin and mineral supplement enriched with antioxidants is a sound choice. Additionally, considering supplements containing astragalus, reishi mushroom extract, milk thistle, and indole-3-carbinol may further support immune function. Many also find benefits in consuming a blend of medicinal mushrooms daily, along with a probiotic supplement to enhance gut health, another critical aspect of immune support.

Conclusion: Your Immune System’s Best Allies

The intricate dance between nutrition and immune function reveals a world of possibilities for those seeking to fortify their defences. As science uncovers the secrets of these nutritional and herbal allies, the path to robust immunity becomes clearer. By embracing these strategies and nourishing our bodies with the right nutrients, we empower our immune systems to stand strong against the myriad challenges life presents. 

References:

  1. Carr A and Maggin S. Vitamin C and immune function. Nutrients. 2017 Nov; 9(11):1211.
  2. Joseph A. Knight. Free Radicals, Antioxidants, and the Immune System. Annals of Clinical & Laboratory Science. 2000;30(2):145.
  3. A Marcos, E Nova, and A Montero. Changes in the immune system are conditioned by nutrition. British Journal of Nutrition. 2003;90(5): Suppl 1.
  4. Memorial Sloan Kettering. Astragalus. [Link](https://www.mskcc.org/cancer-care/integrative-medicine/herbs/astragalus).
  5. Zhuge Z-Y, Zhu Y-H, Liu P-Q, et al. Effects of Astragalus Polysaccharide on Immune Responses. PLoS ONE. 2012;7(1):e29320.
  6. Alena G. Guggenheim, Kirsten M. Wright, and Heather L. Zwickey. Immune Modulation From Five Major Mushrooms: Application to Integrative Oncology. Integrative Medicine. 2014;13(1).
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Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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