Category Archives: immune system

5 Signs Of A Healthy Gut

Today I’m addressing a topic that is near and dear to my heart, gut health.

Your gut is the key to wellness. It’s home to trillions of bacteria, beneficial fungi, and other microorganism that work together to help keep you healthy.

One of my mentors, Liz Lipski, is a highly respected authority on digestion and the author of Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion. She refers to them as our pets and frequently says, “If you take care of your pets they’ll take care of you.”

Your gut is frequently referred to as your “second brain” because of how important it is when it comes to your overall health and wellbeing.

So you may be wondering what the signs are that indicate you have a health gut. I’ve listed them below.

1. Good digestion

One of the most important parts of gut health is digestion. You need to be able to consume a variety of healthy foods while not experiencing symptoms such as bloating, heartburn, or gas. If you regularly experience digestive issues after you eat it may be an indicator that you have some form of dysbiosis.

2. Bowel health

Everybody poops. It’s normal and we’re meant to do this on a daily basis. Ideally you should be having 1-2 bowel movements per day that are well-formed and pass easily. If you are regularly constipated, have diarrhea, have poorly shaped stools, or other irregularities that could mean your gut is not functioning as well as possible.

3. Immune health

Close to 70% of your immune system is actually located in your gut. This means if you have a healthy gut chances are high that your immune system is strong. Otherwise decreased gut health may indicate less of an ability to ward off infections or other illnesses.

4. Clear skin

Your outside is a reflection of your inside. When your gut is working optimally it can help your skin look and do better. Plus having a healthy gut may mean less inflammation in the body which can, in turn, help reduce skin issues such as rashes, acne, and eczema.

5. Balanced mood

A lot of your neurotransmitters are formed in the gut making the gut-brain connection very important. Reduced gut health may impact your emotions and overall mood. Studies have shown that having a healthy gut may help balance your mood and can possibly even reduce feelings of anxiety and depression. One resource that I highly recommnd for this issue is the book The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood & End Cravings by my friend and colleague Trudy Scott.

How to improve your gut health

In conclusion

Focusing on gut health can be a key to your health and wellbeing. If you are struggling with any of the issues mentioned above you may want to focus on your gut health. Consider starting with a food mood journal for 5-7 days and then look at your eating patterns. Keep in mind that choosing a clean eating plan, making sure that you are well hydrated, and adding mindfulness strategies to help manage stress are all good ways to support your gut.

What’s In Season: January Produce Guide

by Mirafruit, health, immune system, produce, root vegetables, seasons, super foods, vegetablesproduce guide, recipes, seasonal

When we eat what's in season, we are making a better choice for wellness. This is because when they are at the peak of ripeness, seasonal foods deliver the most nutrients -- exactly what your body needs.

Start your year off right by committing to choose those things that are fresh and in season! If possible take it even one step further by purchasing local produce.

Here are the fruits and vegetables that are abundant and, not surprisingly, at a lower price this January and February. Be sure to click on the links for delicious seasonal recipes.

1.Broccoli

Broccoli is a superfood native to Europe. It belongs to the cruciferous vegetable family which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants broccoli has a reputation for helping to boost immunity and promote heart health.

Broccoli can be eaten cooked or raw. When cooking it can be sautéed, steamed, boiled, or roasted. If you plan to serve it without cooking it’s great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from the capital of Belgium, where they were first cultivated in the 13th century. They look like mini cabbages but don't let their small size fool you!

A nutritional powerhouse, just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

These vitamins and minerals help preserve eye health, protect skin health and appearance, and improve bone health.

Brussel sprouts can be eaten raw (when shredded they make a fabulous slaw) or served roasted, stir-fried, steamed, or grilled.

3. Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as stir-fried vegetables, kimchi, and coleslaw.

4. Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough of it.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

If you're following a low-carb diet, cauliflower can be used to replace grains and legumes in a wide variety of recipes. Some popular substitutions are are cauli-rice, cauli-mash, and cauli-hummus. Have you tried it?

5. Citrus fruits

Did you know that January is National Citrus Month? We are so used to thinking of grapefruit, lemon, limes, and oranges that we forget about the other equally tasty and nourishing citrus fruits. These include: tangelos, tangerines, Buddha’s hand, clementines, kumquats, pomelos, and ugli fruit.

All of them are among those fruits which are a rich source of powerful oxidants that may prevent many chronic conditions, especially cancer.

Due to their high water content, they can also help you stay hydrated in the winter. You can enjoy these citrus fruits in hot tea, mocktails or cocktails, and spritzer.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s.

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium.

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate.

They’re widely used in soups and stews. You can also enjoy leeks in dips, salads, and even dishes such as quiche.

8. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They’re commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

9. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups.

10. Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in stews.

In Conclusion

Each seasonal fruit and vegetable has a unique set of health benefits. From preventing chronic diseases to boosting the immune system, adding these amazing, nutritious foods to your daily diet with regular exercise is a good choice to help improve your health and well-being.

Sources

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

Dietary Changes For Candida Overgrowth

by Miraimmune systemcandida, diet

Candida is a yeast-like fungus which can cause a wide range of health issues. It is actually a range of organisms with candida albicans as one of the most prevalent. Many people may experience the symptoms of candida overgrowth without realizing it.

The Effects of Candida Overgrowth

Candida overgrowth, or imbalance in the gut, can be the root cause for a wide range of symptoms which may include:

Chronic fatigue
Joint and muscle pain
Memory loss and concentration issues
Brain fog and focus problems
Anxiety and depression
Mood swings and irritability
Gut and digestive issues
Recurring vaginal infections
Skin and nail infections

While candida is a normal part of our body state, it is typically kept in check by a healthy immune system. When we are out of balance, candida can be very opportunistic and essentially takes over, leading to the issues mentioned above. While some low level imbalances can be treated with over-the-counter medications (such as fluconazole for yeast infections), chronic overgrowth needs to be addressed through dietary changes, nutritional support, and possibly antifungal medications.

Causes of Candida

There are a number of reasons why the body gets out of balance. Overgrowth can be caused by poor diet, nutritional deficiency, high levels of antibiotics (which kill off not only bad bacteria but beneficial ones as well), certain medications, a weakened immune system, even excessive levels of stress can contribute to an imbalance in the system. It’s not always easy to pinpoint a specific reason why the overgrowth is happening.

Because the symptoms mimic symptoms of many other health issues it can be challenging to identify. Taking a good look at the combination of symptoms and ruling out other causes is a good way to start identifying if you may have a possible overgrowth. If you’re working with a nutrition professional they may have tests and tools to help you see if you have an imbalance.

Changing Your Diet

Changing your diet can be a good start when dealing with candida issues. Even if your diet is not the reason why you developed an overgrowth, there are a number of foods which can contribute to the overgrowth once it starts. Removing those foods from the diet can, in essence, “starve” the candida so that it does not continue to grow and take over your system.

You’ll want to add foods which are supportive for your system while at the same time removing those foods which feed the candida.

What To Stop Eating

Those foods which contribute to a candida overgrowth situation are those which feed the yeast. This includes:

Dairy products - dairy contains a form of sugar called lactose. It can also be somewhat inflammatory. So it’s best to avoid all forms of dairy. Ghee, or clarified butter, is allowed, but that is the only form of dairy recommended and only if your system can tolerate it.
Fruits - these are a form of sugar
Fermented foods - when you have an overgrowth you don’t want to add in other yeasts or ferments because they will support the candida. This include kombucha, kefir, vinegars, anything made with vinegar such as mustard, etc
Grains - these are high in carbohydrates and processed grains convert easily into sugars making them another great food to feed the candida. For this reason you need to avoid all forms of grain.
Mushrooms - these are a fungus and can support the candida yeast culture
Refined or highly processed carbohydrates - junk food, pasta, etc
Starchy vegetables - things like potatoes, corn, beets, and legumes
Sugars - Unfortunately sugar is something that feeds the candida. So we need to avoid it completely. You know it’s in things like candy, cookies, baked goods, ice cream, etc. But you also want to read labels and avoid sauces, condiments, dressings, and other packaged foods that may have added sugar.

Healthy Choices For Candida Support

You want to be sure you’re adding nutrient dense, anti-inflammatory foods. You can still enjoy lots of delicious foods while on your candida protocol

Healthy fats - healthy fats are good for you, things like avocado oil and olive oil. One fat in particular, coconut oil, is highly beneficial because it contains compounds that can help fight the candida.
Protein - You want to make sure you’re getting enough good quality proteins. Whenever possible choose pastured or free range poultry and beef. If you’re choosing fish be sure it’s wild caught.
Spices - Some spices are not only delicious, they have anti fungal properties and can be highly beneficial when it comes to helping with candida. These include: Cinnamon, cloves, garlic, ginger, oregano, pau d’arco (usually found as a tea), and turmeric. Be sure to include more of these in your diet.
Vegetables - choose low-starch veggies like leafy greens and cruciferous vegetables. Asparagus, carrots, jicama, and zucchini are also delicious and nourishing choices.

Food Reintroduction

By making healthy choices it is possible to get the candida under control. Sometimes you may need to consult with a doctor for additional anti fungal support if you have a significant case of overgrowth. But eventually, you should be able to start reintroducing some foods back into your diet.

Obviously not the highly processed and high sugar foods. You don’t want to go back to bad habits and eventually find yourself back at square one. But mushrooms, beets, and facto-fermented foods can be good for you when you’re not dealing with candida overgrowth.

Adding foods back in is a slow processes. But when you do this step by step you are making sure you are not overwhelming your system.

Start by choosing one food which you would like to add back in:

Have one serving on day one
You will then wait five days before having another serving.
Using your food journal note any symptoms from the list below that might indicate sensitivity to that food
After five days try the food again and wait another five days, being mindful of possible symptoms.
If after two exposures there is no reaction this food can be added back into the diet
It is recommended that foods be added back in gradually. Once you’ve successfully reintroduced a food you can enjoy it in moderation. Keep in mind that we are supposed to have a varied diet and not eat the same ten foods every day.

Wildfire Smoke: Tips To Stay Healthy

by Coleen Walshenvironment, health, immune systemimmune system, lung support, wildfire smoke

This is a guest post from my friend and colleague Coleen Walsh, a Master Nutrition Therapist who specializes in MTHFR methylation issues and health. She lives in an area that is experiencing poor air quality due to the fires. Which prompted her to write this article that’s she is generously sharing here.

Wildfires are raging and the resulting smoke and ash have been a major issue lately. It’s impacting air quality and causing significant health issues for many people. Right now it is especially problematic for those living in the western United States. It's also an issue in other areas of the world such as Macedonia, Turkey, and Greece.

The wildfire smoke traveling from both near and far away leaves us with microscopic particles, called fine particulate matter or PM (PM 2.5 is 2.5 microns or smaller). These particles can penetrate deep into your respiratory system and lungs. They can then move into your bloodstream potentially affecting the heart. Additionally, they can activate the inflammatory pathways in your body. That, in turn, can do a lot of damage such as an increased risk of stroke, heart attack, or lung disease(s) among other issues.

I’ve collected some resources and tips providing holistic support for those affected or those who have family members that may be dealing with this issue. Please take care! The air from these wildfires is very dangerous stuff for everyone - not just the immune-compromised.

Essential Oils and Tinctures

Protecting your lungs and airways from damaging smoke is helpful to reduce wheezing, coughing, sore throat, headaches, and other allergic responses. It can also prevent secondary infections, systemic inflammation, oxidative stress, and overall depressed immune function.

For basic support, you can get ready-made teas, lung defense, or herbal tinctures such as Wish Garden Deep Lung at most natural food stores.

Essential oils such as Breathe Easy or Eucalyptus are also helpful.

Nutrition Support

When it comes to nutrition support there are a lot of wonderful foods to add to your diet. They're not only delicious and nourishing, they also provide immune-boosting benefits.

eat lots of greens
get lots of fresh veggies (include plenty of garlic, ginger, and cruciferous vegetables such as broccoli, cauliflower, and asparagus)
Add sprouts, especially broccoli sprouts can be a nourishing choice
choose fresh fruit (be mindful and choose organic for the dirty dozen fruits and vegetables)
drink fresh green juices (my favorite is any leafy greens with ginger, coconut water, and cucumber)
don’t forget to stay well-hydrated; filtered water will be supportive.

In addition to knowing what to eat it’s helpful to also remember what not to eat.

avoid inflammatory foods like sugar, gluten, processed and fast foods, dairy, and alcohol
stay away from higher histamine foods such as tomatoes, fish, processed & smoked meats, leftovers, red wine, chocolate, fermented foods, and dairy

Avoiding inflammatory and high histamine foods for at least a few days after the smoke clears will give your body the energy to heal. It will also help to reduce the overall burden on your body.

Teas For Lung Support

Teas are a great way to add support without taking a bunch of supplements. I am a fan of Traditional Medicinals brand as they tend to be available almost everywhere.

One thing I like to do is mix a few different teas and brew them in one extra-large jar. After it’s steeped for a bit you can pop the jar into the fridge and then drink 1-3 cups throughout the day.

Some of my favorites include:

Tulsi teas are great for stress
Dandelion and milk thistle are good for liver support to help process toxins (they tend to be a little bitter so it’s nice to mix them with other teas)
Echinacea, elderberry, Throat Coat, and Breathe Easy are for lung support and for general immune support
Peppermint, nettle leaf, ginger, green tea blends, and turmeric or curcumin mixes are great to increase your antioxidants, help with allergies, and decrease inflammation.

Supplements

It can be helpful to consider adding supportive supplements. A number of them are specifically supportive for lung health and smoke support. You can get these supplements through my virtual dispensary. I encourage you to work with a nutrition professional to make sure you are getting supplements that do not have negative additives in them.

N-acetyl cysteine (NAC) which has so much research on smoke and general lung damage
quercetin
glutathione
curcumin
proteolytic enzymes
XClear nasal spray
antioxidants

Wildfire Smoke Defense Formula

This is an herbal tea recipe which an herbalist friend from The ACORN School of Herbal Medicine shared with me:

4 parts Marshmallow root
2 parts Red Clover
1 part each Elderberry, Rosehips, Hawthorn berry, and Orange peel
½ part each, Mullein and Monarda or Thyme

Decoct 1:6 for 30 mins. (ie: simmer 1 part herb blend in 6 parts water for 30 mins). If your part is one cup. The recipe yields about one quart of tea.
Strain. Store in a sealed container to keep warm, or let cool and store in the fridge.
Add honey to taste, if desired
Dose: 4- 8oz 3x/ day

The main strategy for defense in this formula is a combination of demulcent, alternative, and flavonoid-containing herbs. Demulcents moisten and soothe mucous membranes by providing a slimy coat of protection between your tissues and smoke-filled air.

Due to the alternative herbs, this formula has an affinity for the lungs and the lymph. They help promote the cleanup of accumulated wastes, both foreign and metabolic. The addition of flavonoids here is specific for increasing lung capacity, enhanced oxygenation of the blood, and stimulating rehabilitation of respiratory tissues. This combination also has a powerful effect on enhancing overall immune function.

The herbs in this formula were also chosen for their effects on stress relief as they uplift the spirits and promote feelings of strength, joy, and well-being.

Take care of you. A cup of tea can work miracles.

Resources:

"The Fifth Season: Herbs For Wildfire Season". Ancestral Apothecary, 2018, https://ancestralapothecaryschool.com/2018/10/10/the-fifth-season-herbs-for-wildfire-season/.

"Wildfire Smoke Takes Over Metro Vancouver: 7 Helpful Tips To Keep You Going - Integrative Naturopathic". Integrative Naturopathic, 2021, https://integrative.ca/blog/wildfire-smoke-vancouver-tips.

Chris Kresser, M.S. "Wildfires And Air Quality: Steps You Can Take | Chris Kresser". Chris Kresser, 2017, https://chriskresser.com/wildfires-and-air-quality-steps-you-can-take/. Accessed 9 Aug 2021.

Elisa Song, Fire Resources – Facebook, August 23, 2020 - https://www.facebook.com/573039357/posts/10160262279729358/?d=n

Reid, Colleen E. et al. "Critical Review Of Health Impacts Of Wildfire Smoke Exposure". Environmental Health Perspectives, vol 124, no. 9, 2016, pp. 1334-1343. Environmental Health Perspectives, doi:10.1289/ehp.1409277.

Reid, Colleen E., and Melissa May Maestas. "Wildfire Smoke Exposure Under Climate Change". Current Opinion In Pulmonary Medicine, vol 25, no. 2, 2019, pp. 179-187. Ovid Technologies (Wolters Kluwer Health), doi:10.1097/mcp.0000000000000552

Trudy Scott Antianxiety Food Solution -u Forest Fires, Burning Factories/Warehouses, or Traffic Pollution – Facebook, July 14, 2021 - https://www.facebook.com/437308682999793/posts/4286060141457942/?d=n

Herbal Support To Boost Your Immune System

by Miradrinks, herbs and spices, immune system, ingredientsherbal medicine, herbal tea, immune system, tea

This blog post is edited from a conversation with my good friend and colleague Shelley Gawith, a Nutritional Therapy Practitioner in New Zealand who helps busy corporate people reduce stress in their lives. We had a great time talking about herbal strategies to boost your immune system in the winter. You can watch the video here.

Building an Herbal Medicine Cabinet

The winter tends to be a time when many of us get sick. Plus germs somehow seem to pass around more easily at this time of year when it’s cold and damp. But if you’ve got a cough or you are not feeling well what do you reach for? When you go to the drug store and you look at the shelves, the majority of their remedies they have artificial colors in them. They also have all kinds of preservatives and other chemicals in them that are not great for us. So if you're sick, why do you want to put things into your body that aren't going to help you get better?

These are a few of my favorite winter recipes to help support your system without artificial ingredients, alcohol, and preservatives. These are things you want to have in advance. If you've made them up ahead of time you won’t have to go rummaging around for a remedy when you need it.

Elderberry Syrup for Immune Support

One of my favorite things to do in the wintertime is to brew up a batch of elderberry syrup.

It's easiest to buy the elderberries. Although you can forage for elderberries it’s easier to simply buy them dried. It’s really important to know that you shouldn’t ever eat fresh elderberries. They can really upset your stomach and cause diarrhea and/or vomiting.

To make elderberry extract you’ll need a four-to-one ratio of berries to water. I like to use a half a cup of dried elderberries and two cups of water. If you’d like you can add in some cinnamon stick, a little ginger, maybe even some cloves. Bring it to a boil, then turn it down to a simmer and just let it simmer for an hour. That pulls all of that lovely, beneficial stuff out of the elderberries. Then you strain it and let it cool.

You can add in a little bit of honey, so it tastes a little sweeter and you just store it in the refrigerator.

Generally, I recommend a tablespoon a day for preventative purposes during the winter. But when you get sick, if you need to, you can take a tablespoon three times a day.

I typically make one batch which can last almost the whole winter, unless somebody gets really sick.

Elderberries are so good for us because they're very high in vitamins A and C they're a good source of bioflavonoids, and elderberry syrup is great for boosting the immune system. It's good if you have coughs or colds, it's antiviral. So it's just a really good thing to have in your herbal medicine cabinet.

Elderberry Syrup Recipe

This recipe was taught to me by a neighbor, Mrs. Ruth Patty who also taught me how to forage for elderberries. These days I buy the elderberries because cleaning them is somewhat finicky work.

Print Recipe Pin Recipe

Ingredients

1/2 cup dried organic elderberries (I buy mine from Mountain Rose Herbs )
2 cups cold water
1 cinnamon stick
1/2 teaspoon fresh ginger, minced
2 clovesraw local honey to taste

Instructions

Combine berries, cinnamon, ginger, cloves and water in a pot and bring to a boil
Reduce heat and let simmer for one hour
Remove from heat and let cool for 45 minutes
Strain berries and flavorings using cheesecloth or muslin, squeezing to remove as much liquid as possible
Cool to just above room temperature and add honey, stirring well to fully incorporate
Bottle in a sterilized glass jar, preferably amber glass

The Benefits of Fire Cider

Fire cider, sometimes called fire tonic, is a term given to a vinegar drink that is steeped with massive amounts of beneficial herbs and spices. It includes wonderful, immune-supportive herbs and spices. I use the recipe from Mountain Rose Herbs.

One of the ingredients in fire cider is horseradish root which is best when you use it fresh. Be aware it is really powerful stuff. When you grate it your eyes tear up, your nose runs, and it opens up your sinuses. But the real thing is just so much better than using a paste or bottled horseradish. Especially when you’re making something like fire cider to boost your immune system.

If you don’t have access to horseradish it is possible to grow it in your garden. It grows well in zones 4-7 in the US. However, I recommend growing it in a pot; it is a vigorous plant that can become invasive and is notoriously difficult to get rid of if it has taken hold in your garden.

Another component of fire cider is jalapeño peppers. While fire cider is supposed to have heat to it I confess when I make it I remove the seeds from the jalapeños because otherwise, it is very spicy.

This is an immune support recipe you’ll want to make at least a month ahead of time because it needs to sit and brew.

Just as with the elderberry syrup above, you’ll add some raw honey. It's really an important part of these recipes. Raw honey is so beneficial for us, especially for seasonal health issues and for our upper respiratory system. The best option is both raw and local.

Take one tablespoon a day of the fire cider for preventative measures and one tablespoon three times a day if you’re sick.

Here’s a funny picture of me trying a sip of Hilbilby’s Fire Tonic that my dear friend and colleague Trudy Scott shared with me when I visited her in Australia. We took pictures of each other taking this stuff and whooo was it potent!

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Garlic, Not Just to Ward Off Vampires

Another beneficial strategy for winter immunity is to keep fresh garlic in the house. Used for centuries in health preparations, this aromatic member of the onion family is both potent and pungent. Studies have shown it to be highly supportive of the immune system. It’s also been found to have antiallergenic and anti-inflammatory properties.

When I feel the seasonal ick coming on one of my personal ways to get more garlic is to take it raw. The best way to do this is to chop up a clove of garlic (just one) and let it sit for a couple of minutes. When you let it sit this oxidizes and amplifies the allicin which is one of the beneficial compounds. Then add it to a spoon (with a tiny drop of raw honey if needed) and swallow it down followed by a glass of water. I’m not going to lie, it does not taste pleasant. And you’ll need to make sure you have something in your stomach because raw garlic can make you feel rather nauseous.

However, personal observation indicates that when I do this my symptoms tend to clear up faster than those around me who don’t take the garlic shot.

Using Herbal Teas

I'm just a big fan of herbal teas. I’ve listed a couple of my favorite herbal books below and I’m a student of herbal remedies, not a practitioner. Please note that just because they are plants does not mean that precautions are not necessary when taking herbs. This is especially true if you are using more than you would add to food. Allergies and sensitivities can and do happen. Some herbs are specifically not recommended if you are pregnant or nursing. If you have any concerns about using herbs I suggest that you work with a certified herbalist.

If you have a medicinal herb garden you can harvest them fresh. However, you’ll still want to dry them for use as fresh herbs are full of all of their constituent oils and can be overwhelming. Fresh herbs tend to be more potent than dry by a factor of 3 or more to 1. I believe it's better to use them in their dry form so you can have all the benefits of the herb without getting an unpleasant overpowering taste.

If you don’t want to grow herbs or don’t have space, you can always purchase them dried and cleaned. My favorite source is Mountain Rose Herbs.

If you’re going to blend your own herbal remedies a part is simply a measure. If you’re making a tiny bit you can use a Tablespoon or a small scoop. If you’re making larger batches, which is what I do to make sure I’ve got it on hand, use a larger scoop or even a dry measuring cup.

Brewing Teas

When brewing your herbs for tea I recommend a heaping teaspoonful of dried herbs added to 8-12 ounces of hot water. Steep this for 3-4 minutes and then strain and drink. If needed you can add a little raw honey.

Below are a few of my favorite herbs to keep on hand for winter remedies:

Sage - High in vitamin K, it’s reported to be beneficial for sore throats and bleeding gums.
Rose hips - A good source of vitamin C, lycopene, and beta carotene, rose hips are a good antioxidant-rich addition to the diet
Lemon peel - A beneficial antimicrobial and antibacterial substance, lemon peel is another good source of vitamin C, rich in antioxidants, and also provides some calcium, magnesium, and potassium.
Peppermint - A highly beneficial herb, peppermint is not only antibacterial and anti-inflammatory, studies also show it has antiviral properties. Drinking peppermint tea, hot or cold, can be helpful for sinus relief, headaches, and oral health. In addition to drinking the tea, inhaling the steam from a cup of hot peppermint tea can be another way to use it for winter health support.
Spearmint - Another antioxidant-rich member of the mint family, spearmint is a good tea to settle the stomach and help with nausea. Like peppermint, it is also highly antimicrobial. It can also be enjoyed hot or cold.

About Chamomile

Everyone thinks of chamomile as being a calming tea. Many people like to have it just before they go to bed to relax themselves. But not everyone can or should do that. Some people are allergic to chamomile.

One of the ways to know is if you are allergic to ragweed or peppermint. Those three things are all botanically related to each other so drinking chamomile tea is not going to be very restful or relaxing for your body. The good news is, there are so many beneficial herbs out there. If you can't do chamomile, you could try other relaxing herbs like vervain or linden.

Upper Respiratory Tea Blend

2 parts nettle leaf

1 part comfrey

1 part mullein

1 part peppermint

1 part chamomile (see note above for allergies)

1/2 part coltsfoot

1/2 sweet cinnamon stick

Sore Throat Soothing Tea Blend

2 parts Slippery elm

2 parts Licorice root

1 part Wild Cherry bark

Chelated Silver

Another good item to stock in your medicine cabinet is chelated silver. Silver can be highly beneficial for boosting the immune system and has been shown to be effective against both bacterial and viral infections. Silver appears to be supportive for sore throats and relieving upper respiratory and sinus

Amino Acid Support

When it comes to immune support (in any season, not just winter) amino acid therapy can be highly beneficial. My dear friend and colleague Trudy Scott is the Food Mood Expert and the author of The Antianxiety Food Solution. Trudy has a great article on amino acid support using GABA and theanine.

Amino acids have so many uses. I personally have used them for stress reduction and sleep support. With Trudy’s help I was even able to use them to help me lower my fear response when it come to spiders. But amino acids don’t only help you to feel better, they can be highly supportive for your immune system. They’re definitely a great addition to your medicine cabinet.

Resources

Books:

Other Items:

Sources

A Modern Herbal | Sages". Botanical.Com, 2021, http://botanical.com/botanical/mgmh/s/sages-05.html#com.

Abuelgasim, Hibatullah et al. "Effectiveness Of Honey For Symptomatic Relief In Upper Respiratory Tract Infections: A Systematic Review And Meta-Analysis". BMJ Evidence-Based Medicine, vol 26, no. 2, 2020, pp. 57-64. BMJ, doi:10.1136/bmjebm-2020-111336.

Arreola, Rodrigo et al. "Immunomodulation And Anti-Inflammatory Effects Of Garlic Compounds". Journal Of Immunology Research, vol 2015, 2015, pp. 1-13. Hindawi Limited, doi:10.1155/2015/401630.

Ashfaq, F et al. "THERAPEUTIC ACTIVITIES OF GARLIC CONSTITUENT PHYTOCHEMICALS ". Biological And Clinical Sciences Research Journal, vol 2021, no. 1, 2021, pp. e007-e007., http://bcsrj.com/ojs/index.php/bcsrj/article/view/53.

Bardaweel, Sanaa K. et al. "Chemical Composition, Antioxidant, Antimicrobial And Antiproliferative Activities Of Essential Oil Of Mentha Spicata L. (Lamiaceae) From Algerian Saharan Atlas". BMC Complementary And Alternative Medicine, vol 18, no. 1, 2018. Springer Science And Business Media LLC, doi:10.1186/s12906-018-2274-x. Accessed 28 June 2021.

Buist, H.E. et al. "Derivation Of Health Effect Factors For Nanoparticles To Be Used In LCIA". Nanoimpact, vol 7, 2017, pp. 41-53. Elsevier BV, doi:10.1016/j.impact.2017.05.002.

Eccles, R. et al. "The Effects Of Menthol Isomers On Nasal Sensation Of Airflow". Clinical Otolaryngology, vol 13, no. 1, 1988, pp. 25-29. Wiley, doi:10.1111/j.1365-2273.1988.tb00277.x.

Galdiero, Stefania et al. "Silver Nanoparticles As Potential Antiviral Agents". Molecules, vol 16, no. 10, 2011, pp. 8894-8918. MDPI AG, doi:10.3390/molecules16108894.

Goos, Karl-Heinz et al. "Wirksamkeit Und Verträglichkeit Eines Pflanzlichen Arzneimittels Mit Kapuzinerkressenkraut Und Meerrettich Bei Akuter Sinusitis, Akuter Bronchitis Und Akuter Blasenentzündung Im Vergleich Zu Anderen Therapien Unter Den Bedingungen Der Täglichen Praxis". Arzneimittelforschung, vol 56, no. 03, 2011, pp. 249-257. Georg Thieme Verlag KG, doi:10.1055/s-0031-1296717.

Guimarães, Rafaela et al. "Targeting Excessive Free Radicals With Peels And Juices Of Citrus Fruits: Grapefruit, Lemon, Lime And Orange". Food And Chemical Toxicology, vol 48, no. 1, 2010, pp. 99-106. Elsevier BV, doi:10.1016/j.fct.2009.09.022.

Gupta. "Chamomile: A Herbal Medicine Of The Past With A Bright Future (Review)". Molecular Medicine Reports, vol 3, no. 6, 2010. Spandidos Publications, doi:10.3892/mmr.2010.377.

Jeremiah, Sundararaj S. et al. "Potent Antiviral Effect Of Silver Nanoparticles On SARS-Cov-2". Biochemical And Biophysical Research Communications, vol 533, no. 1, 2020, pp. 195-200. Elsevier BV, doi:10.1016/j.bbrc.2020.09.018. Accessed 28 June 2021.

Kinoshita, Emiko et al. "Anti-Influenza Virus Effects Of Elderberry Juice And Its Fractions". Bioscience, Biotechnology, And Biochemistry, vol 76, no. 9, 2012, pp. 1633-1638. Oxford University Press (OUP), doi:10.1271/bbb.120112.

Koczka, Noémi et al. "Total Polyphenol Content And Antioxidant Capacity Of Rosehips Of Some Rosa Species". Medicines, vol 5, no. 3, 2018, p. 84. MDPI AG, doi:10.3390/medicines5030084.

Mármol, Inés et al. "Therapeutic Applications Of Rose Hips From Different Rosa Species". International Journal Of Molecular Sciences, vol 18, no. 6, 2017, p. 1137. MDPI AG, doi:10.3390/ijms18061137.

Miyake, Yoshiaki, and Masanori Hiramitsu. “Isolation and extraction of antimicrobial substances against oral bacteria from lemon peel.” Journal of food science and technology vol. 48,5 (2011): 635-9. doi:10.1007/s13197-011-0330-3

PARK, HO-WON et al. "Antimicrobial Activity Of Isothiocyanates （Itcs） Extracted From Horseradish （Armoracia Rusticana） Root Against Oral Microorganisms". Biocontrol Science, vol 18, no. 3, 2013, pp. 163-168. The Society For Antibacterial And Antifungal Agents, Japan, doi:10.4265/bio.18.163.

Review, Traditional. "Traditional And Modern Uses Of Natural Honey In Human Diseases: A Review – Vitamin Agent". Vitaminagent.Com, 2021, http://vitaminagent.com/traditional-and-modern-uses-of-natural-honey-in-human-diseases-a-review/.

Sidor, Andrzej, and Anna Gramza-Michałowska. "Advanced Research On The Antioxidant And Health Benefit Of Elderberry (Sambucus Nigra) In Food – A Review". Journal Of Functional Foods, vol 18, 2015, pp. 941-958. Elsevier BV, doi:10.1016/j.jff.2014.07.012.

Souza, Fábia Valéria M. et al. "(−)-Carvone: Antispasmodic Effect And Mode Of Action". Fitoterapia, vol 85, 2013, pp. 20-24. Elsevier BV, doi:10.1016/j.fitote.2012.10.012.

Thosar, Nilima et al. "Antimicrobial Efficacy Of Five Essential Oils Against Oral Pathogens: An In Vitro Study". European Journal Of Dentistry, vol 07, no. S 01, 2013, pp. S071-S077. Georg Thieme Verlag KG, doi:10.4103/1305-7456.119078.

Y, Rakover et al. "[The Treatment Of Respiratory Ailments With Essential Oils Of Some Aromatic Medicinal Plants]". Harefuah, vol 147, no. 10, 2008, p. ., https://pubmed.ncbi.nlm.nih.gov/19039907/

What's In Season: February Produce Guide

by Mirafruit, health, immune system, produce, root vegetables, seasons, super foods, vegetablesfebruary, seasonal eating

February is heart health month. I cannot think of anything healthier than eating those foods that are in season. When they are at the peak of ripeness they deliver the most nutrients. Exactly what your body needs.

1. Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day.

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century.

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

3. Cabbage

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

4. Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

5. Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world.

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate.

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

8. Lemons

The relatively cool and climatic zones of coastal Italy and California are especially favorable for lemon cultivation.

Lemons contain a high amount of vitamin C, soluble fiber, and other compounds that may reduce your risk of heart disease, anemia, digestive issues, and cancer.

Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Try my Lemon Millet Muffins for a zesty dessert treat!

9. Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy!

10. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

11. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups.

12. Tangelos

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California.

Tangelos are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly.

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

13. Turnips

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

What’s The Deal With Vitamin D3?

by Mirahealth, immune system, nutrients

Vitamin D3 Deficiency

Did you know that vitamin D3 is a super vitamin? Every cell in our body has a D3 receptor. In fact, it’s vitally important for our immune system to have sufficient amounts of Vitamin D3. Furthermore, depleted levels can lead to fatigue, bone pain, bone loss, hair loss, depression, and/or delayed healing.

Most of us don't tend to think about our vitamin D3 levels or how to support our bodies to get enough. But it's more critical than we think. Some of the contributing factors for vitamin D deficiency include: being darker-skinned, carrying excess weight, being elderly, not consuming a lot of cold water fatty fish, living further away from the equator (this means less exposure to the sun due to latitude), not spending much time outdoors, and using a lot of sunscreen. Side note: While it is important to use sunscreen, you should try to get 20 minutes per day of un-sunscreened exposure in order to absorb some Vitamin D3 naturally.

Vitamin D3 and Influenza

Respiratory ailments and influenza tend to be highest, in the colder season (Winter in the northern hemisphere, Summer in the southern hemisphere). These are the times of the year when most people have lower levels of vitamin D in their system. Either because they didn't have sufficient stores in their system to begin with or because they're at a latitude where they simply can't get enough exposure.

Over the years a number of studies have been done showing that increased Vitamin D3 levels are helpful to avoid or reduce symptoms of influenza. Results from one study shared, “Vitamin D deficiency predisposes children to respiratory infections. Ultraviolet radiation (either from artificial sources or from sunlight) reduces the incidence of viral respiratory infections, as does cod liver oil (which contains vitamin D). An interventional study showed that vitamin D reduces the incidence of respiratory infections in children. “

COVID-19 Infection

A new study, released in April 2020, now indicates that higher levels of vitamin D may also reduce the risk of infections and death due to COVID-19. The supplemental recommendation from the study is, “To reduce the risk of infection, it is recommended that people at risk of influenza and/or COVID-19 consider taking 10,000 IU/d of vitamin D3 for a few weeks to rapidly raise 25(OH)D concentrations, followed by 5000 IU/d. The goal should be to raise 25(OH)D concentrations above 40-60 ng/mL (100-150 nmol/L).”

It's important to understand that the numbers listed in this study are based on allopathic medicine. Functional medicine recommendations for Vitamin D3 are 50-75 ng/mL.

Making sure that you have adequate levels is definitely important for overall wellness. With this recent information, we can see that it’s even more critical to make sure your levels are where they need to be. Part of the challenge, however, is that it’s not a good idea to simply take high doses of Vitamin D without knowing what your levels are.

Testing your levels

When it comes to testing Vitamin D3 levels the best option is micronutrient testing. It looks at not only your Vitamin D3 levels, but also co-factors such as Vitamin K2, and Vitamin A. When doing micronutrient testing my preference is for intracellular (inside the cell) rather than serum levels as that gives a more accurate reading in terms of what the cells have available.

It is possible to test for Vitamin D3 without testing your other micronutrients. This can be done either through a blood draw at a doctor's office or laboratory draw station. Another option is to get a fingerstick test, this is one that can be purchased as an at home-testing kit. [To get a 20% off discount on this test you'll need to enter 2 coupons – GURU20 + VITAMIND. You must enter both coupons]

Increasing your vitamin D levels

While adding foods that are rich in vitamin D3 is always a good idea, it can be challenging to get enough through food alone. These foods include: cold-water fatty fish – salmon, sardines, tuna steak – milk (organic, whole), eggs (pastured), and shiitake or portobello mushrooms.

Other options for getting vitamin D are:

Getting sunshine on a regular daily basis. This does mean getting outside with no sunscreen for at least 20 minutes per day (weather allowing). However, the amount that you can absorb in the colder months, when you need it most, is very limited due to the sun being lower on the horizon and the days being shorter.
Adding cod liver oil to your diet. This is an excellent source of both Vitamin D3 and Vitamin A. The best option is raw, extra virgin. There is a theory that because we no longer regularly dose kids (and adults) with cod liver oil in the winter and we slather sunscreen on every time we are outdoors we have created a vitamin D3 deficient population.
Adding supplemental vitamin D3. When choosing a Vitamin D to take it is important to get a high-quality supplement without negative-ingredient fillers. And it's important to note that we've been talking about Vitamin D3, cholecalciferol. This is the most bioavailable form and is more potent than Vitamin D2, ergocalciferol. Many people tend to rely on their multi-vitamin for the Vitamin D levels, not understanding that the form found in most vitamins is actually D2 unless they specifically state otherwise.

Summary

To wrap this all up in one nice neat little package here's what you really need to know:

Test your Vitamin D3 levels to find out what they are
Get outside and get some sunshine
Boost your Vitamin D3 to at least 50 ng/mL

Affiliate statement: It is important for you to understand that some of the links on this site are affiliate links for which I may receive a small referral fee at no extra cost to you. While I may sometimes be asked to review a book, product, or service, my thoughts and opinions are my own. My promise to you is that I will only put links on this site that I believe in, feel I would support, or am willing to purchase or use personally. Full Affiliate Disclosure

Sources

Cannell, J.J., et al. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140. doi: 10.1017/S0950268806007175

Grant, W.B.; Lahore, H.; McDonnell, S.L.; Baggerly, C.A.; French, C.B.; Aliano, J.L.; Bhattoa, H.P. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients 2020, 12, 988.

Fight Inflammation – 12 Tips To Support Your Immune System

by Mirachange, habits, health, immune system, stress

What is inflammation?

Inflammation is a part of the body’s natural healing process. After a trauma of some kind, a cut, an injury, an infection (bacterial, parasitic, or viral), the body responds by sending nutrients and immune cells to clear damaged tissue or fight infection. It’s meant to be a short term response.

The challenge is that when inflammation goes on for an extended period of time it then becomes chronic. If it continues the immune cells fighting the inflammation can be stimulated to then also attack healthy tissue. Inflammation that continues for a long period of time is highly associated with a number of health issues. These are broad-ranging and include arthritis, cancer, depression, diabetes, fatigue, and heart disease.

Symptoms of chronic inflammation

Symptoms can be varied. Sometimes they also look like symptoms for other health issues. If you think you are possibly experiencing chronic inflammation it’s important to talk with a healthcare professional to get a proper diagnosis.

Symptoms include:

Aches and pains – these can appear anywhere in the body from joints to muscles to other soft tissue areas
Acne and other skin outbreaks
Anxiety and depression – inflammation can often interfere with neurotransmitter (brain chemical) health which in turn may cause mood disorders
Chronic infections – this can be in different areas of the body but seem to reoccur regularly
Cognitive decline – studies show that increased inflammation can impact brain health and reasoning skills
Congestion
Difficulty breathing or shortness of breath
Dry eyes
Fatigue
Gastrointestinal health challenges – this is wide-ranging from abdominal pain, bloating, constipation, and diarrhea, to acid reflux and chronic nausea
Obesity – weight gain can be due to what is sometimes referred to as “false fat” where the body holds onto water as part of the inflammatory process

How to reduce your risk

One way to lower your potential for chronic inflammation is to make changes to your diet and your lifestyle. These changes may not have an immediate effect but you need to remember that inflammation doesn’t occur overnight. Steady and regular focus on healthy choices and changes can have a positive impact and help to reduce chronic inflammation.

Foods That Reduce Inflammation

Choose healthy fats There are far too many saturated fats in our modern diet. The manufactured ones (margarine, trans-fats and vegetable oils) tend to increase inflammation. We need more omega-3 fatty acids and monounsaturated fats in our diet. These help to decrease inflammation. Good choices in this category include olive oil, nuts, and cold-water fatty fish such as salmon, sardines, and tuna.

Eat more veggies These provide high levels of antioxidants as well as a broad range of micronutrients. Choose a varied and colorful selection of veggies.

Forget frying How you prepare your food matters. Frying can create compounds that increase inflammation and negatively impact gut health. Rather than deep-frying, consider sautéing lightly, steaming, or grilling foods.

Get more garlic This highly anti-inflammatory vegetable is widely known for its wonderful flavor. Garlic is also anti-viral, antibacterial, and anti-fungal making it a delicious, and beneficial, addition to your cooking repertoire.

Reduce refined carbohydrates Food-like items such as breads, cakes, pasta, and other refined products have been highly processed. The processing removes nutrients and makes them quick for the body to break down into sugars. These energy-dense/low nutrient products contribute to weight gain, diabetes, and chronic inflammation.

Reduce or avoid inflammatory foods There are a number of foods that contribute to inflammation. These should be reduced or completely avoided in the diet. They include: coffee, black tea, soft drinks, alcohol (sometimes found in over-the-counter medications or herbal tinctures) nitrates/nitrites, sugar (especially white sugar), vegetable cooking oils, trans-fats (anything marked hydrogenated or partially hydrogenated), artificial sweeteners, and monosodium glutamate

Lifestyle Changes to Reduce Inflammation

Avoid Toxins While you may be reading labels on your food products are you also checking personal care and cleaning product labels? These things can have a high toxin load which is best to avoid. Reading the label and checking the Environmental Working Group’s Skin Deep Database for personal care products or their Guide to Healthy Cleaning will help you avoid many toxins.

Brush and floss Brushing and flossing your teeth is an important part of everyday oral health. It’s also effective at maintaining overall body health. This is because oral bacteria can travel through the bloodstream to other parts of the body. Studies show this bacteria to be linked to a number of inflammatory health conditions including gut disease. Recommendations are to brush at least 2 minutes twice a day and floss at least once a day.

Move your body Exercise is an important part of overall health. There may be a temporary inflammatory response to intense exercise, however, the long-term impact is improved blood flow, oxygenation, reduced inflammation, and improved mobility and quality of life. There is no one perfect exercise, simply the one that works for you.

Stay hydrated Hydration is an essential part of wellness. Dehydration has been shown to reduce metabolic function, increase the risk for a variety of diseases, and potentially to shorten life. Don’t stay thirsty, hydrate.
Stress less There is no such thing as a stress-free life. Ongoing, chronic stress has been linked to inflammation. It can be physical, emotional, mental, any form of stress that can have a cumulative impact. There’s also no one-size-fits-all solution to lower our response to stressful situations. The best solution is to find a mindfulness practice that works for you and focus on taking some time to stress less.
Vitamin Zzzzz Most adults need somewhere between 7.5-9.0 hours of sleep each night in order to be rested and to support good physical and mental health. Practicing good sleep habits will have a beneficial impact on overall health and wellness.

You can lower your risk for the impacts of chronic inflammation by paying attention to what you eat, think, drink, and do. Remember to make positive lifestyle choices and be proactive about your wellbeing. Choose to support your healthy aging by getting chronic inflammation under control.

Sources

Allen, M.D., et al. Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life. JCI Insight. 2019 Sep 5; 4(17): e130949.

Atarashi, K, et al. Ectopic colonization of oral bacteria in the intestine drives TH1 cell induction and inflammation. Science 20 Oct 2017: Vol. 358, Issue 6361, pp. 359-365

Bendsen, N.T., et al. Effect of industrially produced trans fat on markers of systemic inflammation: evidence from a randomized trial in women. October 2011 The Journal of Lipid Research, 52, 1821-1828.

Hall, A, et al. Garlic Organosulfur Compounds Reduce Inflammation and Oxidative Stress during Dengue Virus Infection. Viruses 2017, 9, 159.

López-Alarcón, M, et al. Excessive Refined Carbohydrates and Scarce Micronutrients Intakes Increase Inflammatory Mediators and Insulin Resistance in Prepubertal and Pubertal Obese Children Independently of Obesity. Mediators of Inflammation. 2014.

Mikkelsen, K, et al. Exercise and mental health. Maturitas. Vol 106, Dec 2017. pg 48-56.

Ozawa, M, et al. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical Nutrition Volume 36, Issue 2, April 2017, Pages 506-512

Rohleder, N. Stress and inflammation – The need to address the gap in the transition between acute and chronic stress effects. Psychoneuroendocrinology. Vol 5, Jul 2019. Pg 164-171.

Zhang, J., et al. Thermally Processed Oil Exaggerates Colonic Inflammation and Colitis-Associated Colon Tumorigenesis in Mice. Cancer Prev Res November 1 2019 (12) (11) 741-750.

When Probiotics Are Not A Good Choice

by Mirahealth, immune system, lacto-fermentation, probiotics, Uncategorized

Health supplements are expected to reach a global market share of $278 billion by 2024. That's a sizable market and it continues to grow. Probiotics are one of the fastest growing items in the category in the U.S. With so much focus on the microbiome and the as more information points to their effectiveness in minimizing digestive issues and promoting gut health, the demand for probiotics is all set to explode.

A recent report reveals that Canada could save up to $100 million CAN per year through probiotic use designed to minimize instances of upper respiratory infections. The supplement market in China, with probiotics at the top of the list, is also set for rapid expansion.

However, while probiotics are a great choice to combat many digestive issues, they are not always the best choice. That's why it is important to know when to take probiotics and when to seek alternative treatments.

What Are Probiotics?

While bad bacteria can make you sick, good bacteria can help break down food and support your immune system. Probiotics are live bacteria and yeast that work in harmony with your biological systems. Many probiotics specifically help support good digestive health, combating issues like diarrhea, nausea, malabsorption, and dozens of other symptoms of a leaky gut.

You can get probiotics through consuming probiotic-rich foods such as lacto-fermented vegetables and yogurt or through beverages like kombucha and kefir. Or you can get them through supplementation. However just because they can have some health benefits doesn't always mean that they always have health benefits. There can be times when it's best to not take probiotic-rich foods or supplementation and you should actually avoid them.

3 Reasons to Avoid Probiotics

Below is a quick list of those occasions when it might be better to seek alternative treatments for digestive issues. In each of these cases, use of or consumption of probiotics is contraindicated until the condition has been resolved.

1. SIBO

Small intestinal bacterial overgrowth (SIBO) refers to a condition where you already have too much bacteria in your small intestine. Adding more is not a healthy solution to anything, even when it is otherwise helpful bacteria. For those with SIBO getting a diagnosis can sometimes be difficult. But once you have a diagnosis there's a specific dietary protocol and supplemental support required to support your system.

The symptoms of SIBO are quite diverse and can include

Constipation
Diarrhea
Abdominal bloating and pain
Joint pain
Fatigue
Headache
Nausea
Depression
and more

2. Candida Overgrowth

Candida is a type of yeast that can overrun your intestinal tract and cause a variety of symptoms. When your candida levels are under control, this yeast helps with digestion and nutrient absorption. When levels get too high, symptoms can range from simple things like a white coating on the tongue to more serious symptoms like:

Exhaustion
Brain fog
Joint pain
Chronic sinus and allergy problems
Gas and bloating
Weakened immune system
Frequent UTIs

This is just a small sample of the potential problems associated with an out-of-control candida overgrowth. While some low-level imbalances can be treated with over-the-counter medications (such as fluconazole for yeast infections), chronic overgrowth needs to be addressed through dietary changes, nutritional support, and possibly antifungal medications. The use of a self-scoring quiz can be helpful for diagnosis. Many people who switch to a candida protocol after scoring high on the test have good results ranging from clearer skin and better digestive function to clearing of infections and weight loss.

3. Probiotics Don't Fix Everything

The effectiveness of probiotics depends entirely on the cause of your problem. If your gut flora is out of balance or you have too little bacteria to help with digestion, probiotics can be a great way to rebalance everything. If you have been on antibiotics, pairing those with probiotics might help prevent conditions like H. Pylori. Since H. Pylori can cause systemic and prolonged digestive upset, a bit of prevention is well worth the investment in probiotics. If you don't suffer from any of these conditions or your digestive upset has nothing to do with your gut biome, probiotics won't help.

While probiotics can be a great way to improve your digestive health, it is important to know when to take them. Unless directed by a doctor, you likely won't want to take probiotics on a daily basis.

Added Probiotics

Unfortunately with all the news about the benefits of probiotics many food producers are starting to add them to a wide variety of items at the grocery store. Cereals, chocolate, cold brew coffee, salad dressings, and more are all being promoted as a healthy choice due. However, overconsumption of probiotics can lead to an imbalance of the gut and is not a healthy choice.

If you suspect you have gut health issues it's best to work with a health professional and be evaluated to see if you need to add or avoid probiotics in your diet.

All About Eggs

by Miraeggs, immune system, testingeggs

For the purposes of this article, we are discussing eggs from chickens. Duck is becoming easier to source and can be a preferred source for those allergic to chicken eggs. The makeup of eggs is approximately 12% fat, 13% protein, 73% water, and the rest a few minerals. It is, however, important to note that the nutritional support from duck, turkey, goose, quail, or any other type of egg can vary slightly from those of chicken.

A favorite food for many people, eggs are easy to prepare and highly versatile. They can be used for any meal of the day, as a quick protein snack, or incorporated into other foods. At approximately 70 calories each, they are a great source of protein, providing approximately 6g of protein. They are also a good source of beneficial nutrients such as lutein and zeaxanthin as well as iron, choline, selenium, biotin, B12, and B2.

Top Health Benefits

In addition to being a great source of protein, eggs provide other health benefits.

A good source of cholesterol, which the body needs to make hormones, consuming eggs does not raise blood levels for cholesterol. And pastured or free-range are even better as they can help reduce triglycerides
Most people don't get enough choline in their diet. Yet it is vital for liver function as well as nerves and muscle tissue. As listed above, eggs are a good source of choline
Supportive for eye health due to high levels of lutein and zeaxanthin

Allergy Symptoms

For a small percentage of the population, eggs are a source of allergic reactions. Approximately 2% of all children have an allergy to eggs. Nearly 70%, however, tend to grow out of the condition by age 16. For those allergic to chicken eggs, there may also be a response to other eggs as well. An allergenic response can include:

Asthmatic symptoms or wheezing
Diarrhea
Digestive upset, cramps, nausea, or bloating
Hives
Nasal congestion, sneezing, a runny nose, or post-nasal drip
Skin irritation or rash

In severe cases of true food allergy, there can be an anaphylactic reaction which might include low blood pressure, faintness, dizziness, or restricted airways. If you suspect an anaphylactic reaction seek medical care immediately.

For those with a true food allergy, it is important to monitor your reactions as the response can get worse with repeated exposures.

It is important to be aware that the influenza vaccine is made using a small amount of egg protein and therefore may not be safe for those with this type of true food allergy.

On the Label

Eggs are used in a wide variety of ways. In addition to homemade goods such as omelets or quiche, they are also used as a binder for baked goods, meatloaf, and other foods. However, a wide variety of prepared and packaged foods may also contain eggs as one of their ingredients. These can include mayonnaise, crackers (such as matzo), noodles, pasta, dressings, sauces, and other condiments.

Because eggs are one of the seven most common food allergens (the others are corn, wheat/gluten, soy, fish, dairy, and nuts) labeling laws require that manufacturers disclose on the label if their product contains eggs.

Names that appear on the food label that can indicate the presence of eggs include:

Anything starting with "ova" or "ovo," such as ovalbumin or ovoglobulin
Albumin
Globulin
Lecithin
Livetin
Lysozyme
Vitellin

Food Intolerance

In addition to true food allergies, there is a possibility for people to develop a sensitivity to eggs due to intestinal impermeability, or leaky gut. Testing is the best way to determine if there is any kind of delayed hypersensitivity or food intolerance.

If there is a food sensitivity or intolerance, avoiding eggs for a period of time while adding supportive protocols for the gut is helpful. The period of time required to avoid eggs can vary depending on the individual, the severity of the intolerance, and compliance with dietary changes.

If you suspect sensitivity issues using a food journal can help to identify when you eat eggs, or any other items that you suspect an intolerance to, and your physical response. This can then be followed up with a visit to a professional for nutritional support. If you suspect a true food allergy, working with an allergist or immunologist is recommended.

Salmonella & Pasteurized Eggs

On a regular basis, we seem to see articles that bring to light the fact that eggs are still not being appropriately monitored and companies are free to do what they wish. Unfortunately, egg producers are apparently not required to tell the federal government when they find salmonella, nor are they required to share the names of companies under which they sell their eggs.

The Agricultural Research Service (ARS) claims that pasteurizing eggs through radio frequency (heating the egg) followed by a water bath to cool it off will be sufficient to kill salmonella.

Given that salmonella comes from the hen laying the eggs doesn't it make more sense to treat the hens so they don't get salmonella? Reducing salmonella at the source not only creates a healthier poultry industry but also reduces health care costs.

So while the industry may pat themselves on the back for adding another systematic process to food production I have a few issues with this:

I do not consider these eggs to be raw. Raw means raw, not heated, not radio treated, and heated. True they are marked ‘pasteurized' but they are not raw.
We are focusing on the wrong side of the equation. We should be removing salmonella at its source.
We are missing an opportunity to reduce health care costs and save lives by changing how we raise poultry (and in *Denmark, they do it without antibiotics)

If you choose to eat raw eggs you may want to consider getting to know your egg farmer and not purchasing from large, confined, commercial egg operations.

Answering Questions About Eggs

1. Are brown eggs healthier than white eggs? No. The color of the eggshell depends on the breed of chicken. There is even a breed of chicken called Araucana that produces blue shells on their eggs.

2. What is the difference between cage-free and free-range chickens? And are the eggs from one better than the other? Egg-laying chickens are usually raised in small cages stacked high called battery cages. The cages are not very big, leaving not enough room for the chickens to spread their wings. Cage-free means that the chickens are not in cages but are in a large building free to roam around and spread their wings. Free-range means that the chickens have access to the outdoors. Unfortunately many times free-range chickens are raised indoors and not granted access to the outdoors until they are several weeks old, at which point they don't go outside anyway. Although the consumer-intent for free-range eggs is that the chickens are living happy, pastoral lives, running around in the outdoors scratching and eating bugs I don't believe this always happens. For me, this means that cage-free and free-range are probably similar treatments for the birds and either one is preferable to raising them in small confined cages. If you are certain that the free-range eggs are indeed from chickens who are running freely outside then those would be the best eggs.

Free-range pastured, or roaming, eggs, however, are supposed to be from chickens that actually have unrestricted access to the outdoors and run around eating bugs and scratching in the dirt.

3. Is it worth it to buy organic eggs? Buying organic eggs means that the chickens have not been fed any animal by-products, given hormones, antibiotics or eaten any genetically modified feed. Additionally, organic eggs are supposed to be from free-range chickens. There are studies showing the organically raised fruits and vegetables have more nutrients than their conventionally grown counterparts. I have not seen any studies showing that the same is true for organically raised eggs but I feel that it is probably true.

4. Why do they advertise omega-3 eggs and how do they do that? I believe producers are advertising omega-3 eggs because there is a current trend or fad for foods that are enhanced with omega-3, or alpha-linolenic acid (ALA). Most of us don't get enough of this important essential fatty acid in our diet so producers think (and sadly they're mostly correct) that by advertising in big letters that their product contains ALA will convince many of us to buy it. How do they get the omega-3's in there? They feed the chickens a diet that is very high in flaxseeds which are one of the natural sources of ALA. Walnuts and salmon are two other very good sources. I personally feel that I would rather eat foods that are naturally high in omega-3's than pay extra for enhanced eggs.

5. Does the color of the yolk mean anything? Free-range chickens who are scratching and eating bugs tend to produce richer colored yolks because of all of the greens they are eating. However, it is possible to get a more golden color yolk by feeding corn or alfalfa to the chicken; chickens fed wheat will tend to have pale-colored yolks. It is even possible to get an orange-y color to the yolks by feeding marigold petals to the chickens. I believe advertisement of yolk color on the package simply means the producer is counting on the consumer to this that this means the egg is fresher or better when what they have done is feed the chicken a diet that changes the yolk color.

6. Why do they advertise vegetarian-fed on the egg carton? Chickens are not by nature vegetarians. I assume that it is to assure the consumer that the chickens are not being fed any animal by-products. By natural inclination, chickens eat bugs, worms, and other small animals but if they are not free-range they do not have access to these. But it's important that they are not being given scrap offal, nervous tissue, etc from slaughtered animals as those can carry disease.

7. I was in France recently and they had their eggs out of the refrigerator in the grocery store. Isn't this unhealthy? France isn't the only country that does this. A lot of countries around the world do it. They're able to leave their eggs out of refrigerated cases because they do not wash and sanitize them as we do in the US. That process removes the protective coating makes the egg more susceptible to bacterial growth.

8. Who is in charge of egg regulations in this country? This is actually a multi-agency responsibility
-The U.S. Department of Agriculture is responsible for overseeing the health of chickens
-The FDA is responsible for whole eggs
-The USDA is responsible for eggs if they are transported or broken (sold as a liquid)
-The FDA is responsible for eggs sold in retail environments

It’s enough to make anyone’s head spin.

My thoughts on federal agency responsibilities

Monitoring: For years food manufacturers in all different areas of the industry have claimed that they are perfectly capable of monitoring themselves and that the industry does not require government legislation because the industry is so good as self-monitoring. Obviously this web of responsibility, consistent contamination issues, and other examples prove that line of thinking to be fallacious.
Consistency: While I confess to not always being a fan of how the government does business with regards to food and/or nutrition, I believe this situation highlights the need for one agency that oversees all aspects of food. Bouncing back and forth between agencies leaves too many gaps in the system. Gaps that manufacturers are only too willing to take advantage of, leaving the consumers as the ones at risk.
Oversight: On the one hand there is too much transparency to certain parts of the system and too much secrecy regarding others. Federal agents tell egg producers when they’re coming to visit. They can allow the producers to suggest dates that might be convenient for their inspection. How is that helpful? It's kind of like putting the fox in charge of the henhouse. I think we’re all smart enough to know that you don’t warn someone that you’re coming if you want to check and make sure they’re doing what they are supposed to. And if, in spite of these pre-arranged visits, the inspectors find problems they don’t tell the public and there are no sanctions? Then why bother to go in the first place? And how does this in any way protect the consumer?
Location: With the vast majority of egg farms located in Iowa this type of situation once again highlights how far removed we are from our food. I believe it is very important for consumers to consider shopping a little closer to home. Get to know your local farmer, farmer’s market, or join a CSA. Pay attention to where your food comes from. Does this mean that you won’t be affected by illness or other diseases? Honestly no, but I believe your chances will be reduced. The vast majority of people I know who are farming in more of a small-holding are more conscientious about the quality of their product. I believe they are not as overwhelmed by the demands of large scale farming which leads to many practices which in turn can make the food chain more susceptible to problems.

Sources

Effects of omega-3 fatty acids on serum markers of cardiovascular disease risk: A systematic review
Nutrition Facts for eggs
Rethinking dietary cholesterol
Choline: an essential nutrient for public health
Identification of lutein and zeaxanthin oxidation products in human and monkey retinas