Functional medicine approach to healing autoimmune disease

An autoimmune disease is a condition in which the body’s immune system mistakenly attacks the healthy cells of the body rather than a germ like a bacteria or virus. The type of autoimmune disease is named based on the organ(s) being targeted by the body. Some autoimmune diseases target only one organ. For example, Hashimoto’s thyroiditis involved damage of the thyroid. Other autoimmune diseases, like systemic lupus erythematosus (SLE), affect the whole body.

Addressing the autoimmune process

Autoimmune disease represents an inappropriate immune response. The solution to reaching symptom control and disease remission is supporting the immune system to behave more normally. In conventional medicine, powerful immune modulating drugs are often prescribed. In functional medicine, there is a focus on restoring balance in the body by addressing lifestyle, diet, gut health and nutritional deficiencies among other factors. Conventional and functional approaches are not mutually exclusive and can be used together. The ultimate goal is to lower chronic inflammation that triggers symptoms flare-ups and disease progression.

It all starts in the gut

About 70 percent1 of the body’s immune system is located in the lining of the gut and is influenced by the health of the gut microbial community2. The immune system here plays a vital role in keeping the body healthy by providing a fine balance between the elimination of invading pathogens and tolerance to healthy self-tissue. Alterations to the gut lining and gut microbial community can cause immune imbalance, leading to autoimmune disorders.

Supporting intestinal health is essential for a healthy immune system and is the ideal place to start a healing journey. The health of the body’s microbiome and gut lining are directly influenced by things like metal health/stress management, diet and sleep3 quality.

Use diet to heal autoimmune disease

Healing the gut with nutrition requires an individualized treatment plan based on what is happening in the gut. A detailed assessment of symptoms combined with specialized testing can provide direction for treatment that may involve correcting microbiome imbalances, parasitic infections or overgrowth patterns. 

Nutrition tips to reduce inflammation and help manage autoimmune symptoms

1. Identify your trigger foods. 

When the gut lining is unhealthy, people may develop sensitivities to foods. These foods can then perpetuate chronic inflammation.  Food trigger will vary person to person and will be different depending on the autoimmune disorder involved. There are certain foods that are common triggers for inflammation and are best avoided with autoimmune disease, such as grains, gluten, dairy, refined and added sugars, alcohol and coffee for a period of time. Once symptoms are improved, these foods are reintroducing slowly back into the diet in a systematic way. 

2. Try an autoimmune paleo diet (AIP).

If avoiding top pro-inflammatory foods listed above does not provide relief, then moving to an advanced paleo diet approach may be helpful. An Autoimmune Paleo Diet (AIP) further restricts foods that may be inflammatory including removing all grains, dairy, gluten, legumes, nuts, seeds, nightshade produce, processed foods, and vegetable oils, as well as sugar and sweeteners from your diet to identify foods that may trigger a flare-up. Not everyone needs a diet this restrictive to find relief and healing, but an AIP intervention can be very powerful for healing. An AIP diet can be very restrictive and is not meant for long-term use. The elimination phase of the diet lasts 30 days and is followed by a structured reintroduction phase. 

3. Focus on eating a variety of healthy foods.

A common mistake people make when trying to follow an anti-inflammatory diet for autoimmune diseases is restricting the list of foods they eat and eating those same foods over and over again. Focusing eating a variety of foods from the exhaustive list of vegetables, fruits, proteins, etc. that are included in the diet provides healing nutrients like phytonutrients, antioxidants and omega-3’s for healing. Adding a variety of fruits and vegetables into your diet can also help prevent intolerances and ensure you’re getting a spectrum of vitamins and minerals. 

4. Address nutrient deficiencies.

Nutritional insufficiencies and deficiencies are common in the US. In people with autoimmune disorders vitamins A and D, omega-3 fatty acids and minerals like zinc and magnesium are especially important for healing. Addressing gut health to optimize nutrient absorption and eating a nutrient dense diet are imperative steps toward healing. Filling up on vitamin A-rich foods, like beef liver and wild Alaskan fermented cod liver oil, and vitamin D-rich foods, such as sardines and salmon can be helpful. For foods that are excellent sources of zinc, go for oysters, beef, crab, turkey, and chicken. And those that are high in magnesium, check out mackerel, spinach, Swiss chard, and avocado. In some cases, adding strategic supplementation to address deficiencies is important. If you have an autoimmune disease, talk to your doctor about regularly checking your levels of these key nutrients. 

Addressing autoimmunity requires a personalized approach. Talk with Relish Health to begin your healing journey.

BOOST YOUR IMMUNITY WITH FUNCTIONAL MEDICINE
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References:

1.     Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6. doi:10.1111/j.1365-2249.2008.03713.x

2.     Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012;3(1):4-14. doi:10.4161/gmic.19320

3.     Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019;14(10):e0222394. Published 2019 Oct 7. doi:10.1371/journal.pone.0222394

COVID-19 Vaccine FACT CHECK

As a healthcare provider I am very fortunate to have already received the COVID-19 vaccine. My decision to vaccinate was make carefully after reading extensively about the vaccine’s development and preliminary published data. I’ve received many questions about the vaccine in the office and in my inbox. I hope the information below is a helpful summary.

What is an mRNA Vaccine?

From the CDC: mRNA vaccines are a new type of vaccine to protect against infectious diseases. Instead of injecting a weakened or inactivated germ into the body, the mRNA vaccine teaches our cells how to make a protein that triggers an immune response. That immune response, which produces antibodies, is what protects us from getting infected if the real virus enters our bodies.

The COVID-19 mRNA vaccines give instructions for our cells to make a piece of what is called the “spike protein.” The spike protein is found on the surface of the virus that causes COVID-19.

The COVID-19 mRNA vaccines are given in the upper arm muscle. Once the instructions (mRNA) are inside the immune cells, the cells use them to make the protein piece. After the protein piece is made, the cell breaks down the instructions and gets rid of them.

Next, the cell displays the protein piece on its surface. Our immune systems recognize that the protein doesn’t belong there and begin building an immune response and making antibodies, like what happens in natural infection against COVID-19.

At the end of the process, our bodies have learned how to protect against future infection. The benefit of mRNA vaccines, like all vaccines, is those vaccinated gain this protection without ever having to risk the serious consequences of getting sick with COVID-19.

Facts about COVID-19 mRNA Vaccines

mRNA vaccines do not use the live virus that causes COVID-19. They cannot give someone COVID-19.

mRNA vaccines do not affect or interact with our DNA in any way. The mRNA never enters the nucleus of the cell, which is where our DNA (genetic material) is kept. The cell breaks down and gets rid of the mRNA soon after it is finished using the instructions.

COVID-19 mRNA Vaccines Will Be Rigorously Evaluated for Safety

mRNA vaccines have been held to the same rigorous safety and effectiveness standards as all other types of vaccines in the United States. The only COVID-19 vaccines the Food and Drug Administration (FDA) will make available for use in the United States (by approval or emergency use authorization) are those that meet these standards.

The emergency use authorization (EUA) for COVID-19 vaccines expedites access of the vaccine to the public, but the FDA still requires safety and efficacy data in line with what is needed for eventual approval. The bar for vaccine EUAs is higher than the one set for COVID-19 treatments.

mRNA Vaccines Are New, But Not Unknown

Researchers have been studying and working with mRNA vaccines for decades. Interest has grown in these vaccines because they can be developed in a laboratory using readily available materials. This means the process can be standardized and scaled up, making vaccine development faster than traditional methods of making vaccines.

mRNA vaccines have been studied before for influenza, Zika, rabies, and cytomegalovirus (CMV). As soon as the necessary information about the virus that causes COVID-19 was available, scientists began designing the mRNA instructions for cells to build the unique spike protein into an mRNA vaccine.

Vaccine Efficacy

Early data suggest the Pfizer-BioNTech or Moderna vaccine has roughly 95% efficacy against COVID-19 after 2 doses of the same product separated by 21 or 28 days. Pfizer-BioNTech data over about 2 months showed 162 symptomatic, confirmed COVID-19 cases in the placebo group versus 8 in the vaccinated group. More than 43,000 people age 16 and up participated in the trial. After broader use nationally, we will learn more about real-world effectiveness including how long immunity lasts.

Vaccine Side Effects

Common reactions to the vaccine include injection site pain and flu-like symptoms (fatigue, aches, etc.) Symptoms were seen more frequently after the second dose. They should go away in a couple days and can be signs the immune system is working.

A small number of people have experienced significant allergic reactions with the COVID-19 vaccines. So far, according to reports, about 11 severe allergic reactions — representing about one in 190,000 doses administered — have been noted.

It is important to keep side effects from the vaccine in perspective. In Indiana, the I.U.P.U.I. Fairbanks School of Public Health calculates that for people 60 years and older who were not living in jails or nursing homes, Covid-19 killed about one in 58 of those infected. For people between the ages of 40 and 59, it was about one in 833, and for people younger than 40 it was about one in 10,000. For those who were not white, the fatality rate was more than three times that for whites.

Is the vaccine safe for people with autoimmune disease?

The vaccine was authorized to prevent COVID-19 in people age 16 and older. People with autoimmune conditions or who are immunocompromised are not excluded from getting the vaccine, but they are part of certain groups that require extra consideration.

Talk to your healthcare provider about all of your medical conditions, including if you:

• have any allergies

• have a fever

• have a bleeding disorder or are on a blood thinner

• are immunocompromised or are on a medicine that affects your immune system

• are pregnant or plan to become pregnant

• are breastfeeding

• have received another COVID-19 vaccine

If you are immunocompromised or have an autoimmune disease, you and your doctor can decide together whether getting the vaccine now is right for you.

In a press release, the American College of Allergy, Asthma, and Immunology said the “Pfizer-BioNTech COVID-19 vaccine is not a live vaccine and it can be administered to immunocompromised patients. Physicians and other providers should inform such immunocompromised patients of the possibility of a diminished immune response to the vaccine. We do not know at this time if people with a weakened immune system will respond to the vaccine and be protected from COVID-19.”

The Basics are still important

It’s important for everyone to continue using all the tools available to help stop this pandemic as we learn more about how COVID-19 vaccines work in real-world conditions. Cover your mouth and nose with a mask when around others, stay at least 6 feet away from others, avoid crowds, and wash your hands often… even after vaccination.

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 Reference:

1. Understanding mRNA COVID-19 Vaccines, Centers for Disease Control and Prevention, Accessed 12/30/2020.

2. Pharmacist Letter Therapeutic Research, Share Answers About mRNA COVID-19 Vaccines. Posted 12/21/2020. Accessed 12/30/20.

3. Centers for Disease Control Recommendations for underlying conditions. Accessed 12/30/2020.

4. American College of Allergy, Asthma, and Immunology Releases Guidance on Risk of Allergic Reactions to the Pfizer-BioNTech COVID-19 Vaccine Posted 12/14/2020. Accessed 12/30/2020.

5. 8 Things to Know about the U.S. COVID-19 Vaccination Program Centers for Disease Control and Prevention. Accessed 12/30/2020.

6. Carroll, Aaron. (2020). ‘The Risks of the Covid Vaccine in Context.’ The New York Times. Dec. 30, 2020.

How about a “Quarantini?”

Daily life in the times of COVID-19 requires extra attention to our coping skills. Unwinding with a glass of wine or a "quarantini" has become a new norm for many people. 

I recently came across two news reports that put in perspective the significance of this new coping habit. One article detailed the increased sales and consumption of alcohol this spring during the COVID-19 lockdown, while the other discussed the upcoming revised (and lowered) guidelines for safe alcohol consumption. Just as Americans are drinking more, research suggests we should be drinking less.

How much is too much?

For many years, the US Dietary guidelines implied there was evidence that moderate drinking could lower the risk of heart disease and reduce mortality. With that in mind, the US Dietary Guidelines 2015-2020 states that if alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men. High risk drinking is the consumption of 4 or more drinks on any day or 8 or more drinks per week for women and 5 or more drinks on any day or 15 or more drinks per week for men. With these guidelines, a daily “quarantini” may be classified as high-risk drinking. 

Presently, a committee of scientists updating the latest edition of the Dietary Guidelines for Americans is changing the current stance on alcohol. After careful evaluation of the research, they report that studies showing alcohol can protect health are deeply flawed, and that any potential cardiovascular benefits would be outweighed by the fact that alcohol is a leading preventable cause of cancer. The committee plans to recommend that men and women who drink limit themselves to a single serving of wine, beer or liquor per day. They do not recommend drinking for health and suggest drinking less is generally better.

What are the risks of drinking?

While our nerves may be soothed in the short term, regular alcohol consumption may be counterproductive to our overall health and wellbeing. Many people are aware that excessive drinking can increase the risk for liver disease and obesity, but may not realize that even moderate alcohol consumption (one drink a day) can increase the risk of breast cancer, depression and a wide range of cardiovascular problems, including high blood pressure. Alcohol compromises our sleep quality which can translate into irritability, brain fog and a weakened immune systems. The more you drink, the higher your risk.

Finding alternatives to the “quarintini”

An occasional alcoholic beverage can be part of a healthy lifestyle, but now is a good time to evaluate your current drinking pattern. When do you typically drink and how often? Do you drink to unwind? Could you go a month without a drink? These questions may give insight into your relationship with alcohol. 

If you find you are reaching for alcohol to help you unwinding in the evening, consider some of these alcohol-free strategies for coping with pandemic stress. 

• Practice regular self-care. Staying physically active, getting plenty of sleep and eating healthy foods are three of the most important tactics to prioritize.

• Find a mindfulness practice you enjoy and will complete. Yoga, meditation and deep breathing techniques are well documented to help ease stress. Headspace and Calm are great apps for guided meditation. “Tapping” or emotional freedom technique is a form of phycological acupressure that can also give dramatic results. Check out “The Tapping Solution” app to get started. 

• Replace alcohol with alternative beverages you enjoy. Plenty of filtered water during the day is helpful, but consider mocktails, kombucha or green juices. I’ve been enjoying this refreshing fennel scrub lately.

• Replete your nutrients. If you are drinking regularly you may have a micronutrient deficiency.  Regular alcohol consumption can trigger low levels of magnesium, zinc , and glutathione. Correcting these deficiencies, especially in the case of magnesium, may support your mood and promote relaxation. I recommend talking with a health care provider to customize a supplement plan to meet your needs.  

If you find yourself drinking excessively on a regular basis, seek professional help in person or via phone or video chat. The Substance Abuse and Mental Health Services Administration's Disaster Distress Helpline is available at 800-985-5990. For those in recovery, Alcoholics Anonymous provides a listing of online meetings at aa-intergroup.org.

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Vitamin D for COVID-19 Prevention and Treatment

I am so grateful for the many publications discussing preventions and treatments of COVID-19. Last week a randomized controlled trial looking at vitamin D treatment in COVID-19 was published in The Journal of Steroid Biochemistry and Molecular Biology.

The results are exciting. In summary:

• A group of researchers in Spain randomized a small group of COVID-19 pneumonia patients to receive high dose vitamin D as part of their otherwise standardized treatment. 

• Of the 50 patients that received the vitamin, only 1 patient (2%) was admitted to the ICU. There were no COVID deaths in this group. 

• Of the 26 patients who did not receive vitamin D as part of their treatment, 13 patients (50%) were admitted to the ICU. There were 2 deaths in this control group. 

The researchers found that the difference in ICU admission rate (but not death rate) was highly significant between the treatment groups. This is just one small study that needs to be replicated, but the findings may change how we treat and prevent COVID illness. 

Vitamin D for virus prevention

The study released last week looked specifically at Vitamin D as a treatment for COVID-19 pneumonia, however vitamin D has been researched since the early 1930’s as a potential way to prevent viral illnesses. Meta-analysis of vitamin D studies shows a modest protective effects of vitamin D against acute respiratory infections. Vitamin D helps regulates the body’s early response to a virus and subsequent inflammatory phases as the viral illness evolves. 

What is an adequate level of vitamin D?

An ideal vitamin D level has not been formally established, but most laboratories report a range of 30-100 ng/mL as normal. New emerging research has associated low levels of vitamin D with a variety of illnesses including  Alzheimer’s disease, poor physical function, higher markers of inflammation and even schizophrenia. The studies cannot differentiate whether low vitamin D levels caused these disorders or the disorders themselves contribute to the low vitamin D levels, but these associations have renewed interest in identifying optimal levels of vitamin D. 

According to data collected between 2005-2006 by the National Health and Nutrition Examination Survey (NHANES), insufficient vitamin D levels were found in 41.6% of US individuals sampled. Obesity, race, education level and lack of dairy consumption were additional risk factors for low levels. African-American adults had vitamin D deficiency rates at 82.1% and Hispanic adults had a deficiency rate of 62.9%. There is a striking overlap between risk factors for severe COVID-19 and vitamin D deficiency. And indeed, in a new study published in JAMA also this week, vitamin D deficiency was a risk factor for COVID-19 infection.

Should you supplement with Vitamin D?

Given the high prevalence rate of vitamin D deficiency, I believe new and established research support judicious supplementation with vitamin D for most people. However, vitamin D is a fat soluble vitamin and can become toxic if overconsumed. Here is what to consider when starting vitamin D supplements:

1. Know your vitamin D level. NHANES data suggest that at least 40% of the US population is deficient. Knowing your current vitamin D level will help you identify your proper supplement dose. Dosing needs vary between individuals based on their current blood levels, body weight, health status, skin color and gut health/nutrient absorption. Since many of these factors are not easily known, most people can safely target a dose of 2000-4,000 IU daily. If your vitamin D levels are well below 30 ng/mL or you have other health conditions, then you may need high doses.

2. Consider a higher dose of vitamin D if you contract COVID-19. If you happen to contract COVID-19, you may consider taking a higher dose of vitamin D for a short period of time—especially if you don’t know what your D levels are, or if you know you’re deficient. Please consult Relish Health or your physician to determine what is appropriate for you. (In the study, the doses used during the first week of treatment were about 20,000 IU on day 1, then about 10,000 IU on days 3 and 7 and weekly thereafter until patients were discharged from the hospital.) 

3. Consider taking a multivitamin. Vitamin D requires adequate levels of cofactors like magnesium, vitamin C, calcium, and vitamin K2 for optimal absorption and function. Eating a diet rich in veggies, fruits and high quality proteins while minimizing sugar and processed foods can help minimize risk of additional nutritional deficiencies.

Need help assessing your vitamin D need?

Dr. Leazenby has created a hand-picked list of supplements to support immunity. Review or purchase the Relish Health approved supplements through Fullscripts. Discuss all supplements with your medical provider before starting.

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5 things you should know about a face mask

5 things you should know about a face mask

On April 3, 2020 the Center for Disease Control (CDC) updated their guidance for the use of cloth facial masks by the general public as they continue to study the spread and effects of the novel coronavirus across the United States. Scientists now know from recent studies that a significant percentage of individuals with coronavirus lack symptoms or can transmit the virus to others before showing symptoms.  This means that the virus can spread between people interacting in close proximity—for example, speaking, coughing, or sneezing—even if those people are not exhibiting symptoms.  In light of this new evidence, the CDC recommends wearing face-coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies) especially in areas of significant community-based transmission.

As we adopt these new recommendations to protect ourselves and our community there are several items to consider.

5 things you should know about a face mask:

1. Wearing a face mask is not a guarantee you will not contract COVID-19. Many face masks do not keep the virus from entering your mouth or nose . They also don’t cover the eyes and a bit of coughed saliva that sprays into the eye can cause an infection. Not all masks offer the same protection. However, a face mask may discourage you from touching your face with contaminated hands.

2. Masks can be effective at capturing many droplets, which is the main transmission route of the coronavirus. Face masks help prevent the infection of others by reducing the number of airborne respiratory droplets created by coughs and sneezes.

3. Medical grade masks are in limited supply. They should be reserved solely for health care professionals and family members caring for someone who is ill.

4. When using a mask be sure the mask covers your nose and mouth. Wash your hands before applying the mask and again after taking it off. If your mask is made of cloth, it should be washed with soap and water after each use. 

5. The information about the transmission of COVID-19 is evolving. The CDC may continue to issue new guidance. 

While helpful, wearing a mask may result in a false sense of security and minimize addressing more essential interventions to reduce risk of infection.

Remember to follow these best practices:

1. Keep your distance. It is critical to emphasize that maintaining 6-feet social distancing remains important to slowing the spread of the virus. Do not gather in groups and stay out of crowded places. 

2. Clean your hands often. Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing. If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. 

3. Avoid touching your eyes, nose, and mouth with unwashed hands.

4. Cover your cough. Coughing into a tissue then immediately throwing the tissue away and appropriately washing your hands reduces your risk of transmitting viral particles.

5. Stay home as much as possible.

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Boost your Immune System with Elderberry Syrup

Immune Boosting Elderberry Syrup

Elderberries are the fruit of the elderberry shrub. Like other berries, the fruit is a rich source of antioxidants and vitamin C. Elderberries taste tart, much like a cranberry, and are often made into jam, jelly, and tea. Elderberries, however, are also well known for their medicinal properties. They have long been used as an herbal remedy, and research is now supporting its effective use.

• In a 2016 study of 312 people traveling from Australia to an overseas destination (for a minimum of seven hours), scientists found that those who used elderberry extract from ten days before flying to five days after arriving at their destination had a shorter cold duration and less severe symptoms than those who took a placebo.

• In a laboratory study published in Bioscience, Biotechnology, and Biochemistry, concentrated elderberry juice helped to defend against influenza A virus infection and stimulate the body's immune response. 

• In a study published in BMC Complementary and Alternative Medicine of 60 people suffering from flu-like symptoms, scientists found that those who used elderberry extract for five days (taking 15 mL in syrup form four times daily) saw their symptoms subside four days earlier than study members assigned to a placebo.

Aside from these medicinal uses, elderberry syrup is a delicious treat. Try adding a tablespoon to sparkling water or drizzling the syrup on ice cream.

For the DIY-er and home cooks, elderberry syrup can be easily made at home. A note of caution: certain parts of the plant (such as the unripe berries, leaves, root, bark, and stems) have been found to be poisonous due to the presence of cyanogenic glycosides. Luckily, this poison is deactivated during the cooking process. Failing to adequately cook your berries may result in nausea and vomiting. 

Immune Boosting Elderberry Syrup

Author: Erica Leazenby, MD; Adapted from Franklin Institute of Wellness

100 g dried elderberries (about 1 cup)
3 cups cold distilled water
1 1/2 cup thick, liquid sweetener such as brown rice syrup or honey

Optional: 1 organic cinnamon stick, 1 tsp grated or dried ginger root or juice of 1 lemon

Carefully look over your dried berries and remove any stems that may be present. Combine the berries and water in a cold saucepot. If time permits, allow the berries to soak until they are soft, about 30–60 minutes. If using, add the cinnamon and ginger to the soaked berries. After soaking, place the saucepan over medium heat and gradually bring the contents to a boil. Once a rolling boil has been reached, reduce heat to a simmer and continue to cook for 30-45 minutes, stirring frequently. Do not cover the pot during this phase. This process cannot be shortened as it is crucial for eliminating the cyanide-like toxin in the seeds. Remove from heat and cool to room temperature.

Strain the concentrated extract and measure the liquid. It should be approximately 2 cups.  (If you have less than 2 cups, water can be added to reach 2 cups. If you have more than two cups, continue boiling the mixture down. It is crucial to have a 2-cup measurement at this state to ensure accurate dosing.) Combine with the cup and a half of honey or brown rice syrup. If using, add the juice of a fresh lemon at this time. Bring the mixture back to a boil for 10-30 minutes until it starts to thicken. Allow to cool slightly and pour into prepared bottles. Store in the refrigerator.

Dosing for flu treatment: Adults take one tablespoon (15 mL) of syrup four times daily for 3-5 days. Kids take one tablespoon (15 ml) of syrup twice daily for 3-5 days. Do not give honey containing products to children under 1 year of age.

Franklin Institute of Wellness. (2018). The Proper Way to Make Elderberry Syrup. Retrieved from https://franklininstituteofwellness.com/proper-elderberry-syrup/ on September 28, 2018.

Preventing colds is easier than you think

Fall often marks the start of cold and flu season. The weather is changing, the kids are back in school sharing germs, and life continues to move at a fast and often stressed pace. Colds often feel an inevitable part of the winter months, but with a little attention and support to our immune system we can prevent sick days, sleepless nights and chapped noses. 

Staying healthy is all about giving our immune system the support it needs to do its job. Try some of these tips:

• Optimize your diet. Your body needs a ready source of antioxidants, vitamins and minerals to function well. To ensure a nutrient dense diet, aim to eat two vegetables and one fruit at each meal. Eliminating foods that can trigger inflammation, especially excessive sugar and dairy, is also helpful.

• Get your beauty rest. Sleep is a restorative process that is important for proper functioning of the immune system. Studies have shown that sleep deprivation weakens immune health, making you more susceptible to colds and other bacterial infections. The goal is to aim for 7-8 hours of sleep a night.

• Manage your stress. Stress hormones, especially if chronic, can suppress the effectiveness of the immune system. A little self-care with meditation, exercise and mindfulness can go a long way. 

• Hygiene is key. Wash your hands regularly and avoid touching your face. These are simple and effective stratagies to minimize your exposure to potential cold causing germs. 

• Supplement wisely. If you happen to be one of those people that gets ill easily despite a healthy lifestyle, targeted supplements may be helpful. The following immune-boosters have quality evidence to support their use. 

  • Vitamin D can help support the immune system and is important for overall health. The dosing of vitamin D varies widely among individuals. Adults can safely take 1000-2000 IU daily. Only use a higher dose if the results of your blood-test suggests a need. Talk to Relish Health about vitamin D testing.

  • Zinc is an immune boosting mineral found in oysters, beef, and lamb, and to a lesser degree in pumpkin seeds, cashews, and beans. Taken daily for a few weeks to a few months can help reduce the likelihood of viral infections. The prevention dose of zinc for adults is 10-15 mg. Note: Zinc can be nauseating for some people.

  • Studies have shown that probiotics improve the body's immune response. Supplementation can reduce frequency and duration of colds. Look for a brand that contains lactobacillus with or without bifidobacterial. Check out the brands listed in the Relish Health fullscripts formulary for examples. 

  • Elderberry extract can significantly lower duration of cold  and flu symptoms while lowering the need for medication. Follow the dosing recommendation of the particular type or preparation being used. This herb should be started at the earliest signs of illness.

Foods in allergy season

Seasonal allergies season is in full swing in the Midwest right now. In addition to typical symptoms of congestion, sneezing and watery eyes, a smaller group of allergy suffers also complain about itchy mouth. This mild, localized reaction from fresh produce items is actually caused by oral allergy syndrome (OAS), also known as pollen-food syndrome. As many as 15% of seasonal allergy sufferers may experience some amount of crosse-reactive symptoms with fresh foods. 

In OAS, the proteins in the foods look similar enough to the pollen proteins that your immune system causes a mild localized allergic reaction . Usually the symptoms quickly dissipate, but they can understandably make you want to avoid the otherwise healthy, triggering food.

The most common pollens that cause this cross-reactivity are from birch, ragweed, or grasses. Since the pollen production of these plants is seasonal, OAS symptoms can often increase or decrease with the seasons as well. These are some of the most common foods that can cause OAS:

• Birch pollen: Apples, Almonds, Carrots, Celery, Cherries, Hazelnuts, Kiwi, Peaches, Pears, Plums

• Grass pollen: Celery, Melons, Oranges, Peaches, Tomatoes

• Ragweed pollen: Bananas, Cucumbers, Melons, Sunflower seeds, Zucchini

If you experience OAS, there are several ways you can minimize symptoms.

• Remove the triggers for your reactions: During allergy season, avoid foods that cause discomfort. Keeping a food diary can be helpful for identifying problem foods.

• Cook foods: Since OAS occurs in raw foods, usually cooking the food will change the protein structure enough that your body will not react.

• Peel foods: Sometimes pollen proteins concentrate on the skin of the produce and peeling can minimize symptoms.

• Address your overall allergies symptoms through these strategies.

Need help determining if your symptoms are related to OAS? Schedule an appointment with Relish Health today. 

TIPS FOR NATURAL ALLERGY RELIEF