Nourishing Your Bones: Essential Steps for Optimal Bone Health

Bones form the scaffold of our bodies, providing structural support, protecting vital organs, and serving as reservoirs for essential minerals. Beyond their mechanical role, bones are living tissues, constantly undergoing remodeling and regeneration. It is easy to take our skeleton for granted, but understanding the pivotal importance of bone health has profound implications for longevity, mobility, and the overall vitality of the human body.

How to provide optimal care for your bones:

1. Avoid Processed and Ultra Processed Foods: One of the most impactful steps you can take to support your bone health is to steer clear of processed and ultra processed foods. Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, and added sugars. They may also contain additives like artificial colors and flavors or stabilizers while lacking the essential nutrients needed for bone strength. Examples of these foods are frozen meals, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks. Opt for whole, minimally processed foods like fresh fruits, vegetables, lean proteins, and whole grains.

2. Eat Your Vegetables: Beyond their culinary appeal, vegetables are rich in a variety of vitamins and trace minerals crucial for bone health. Incorporate a colorful array of vegetables into your dishes to ensure you're getting a wide range of nutrients like vitamin C, potassium, and antioxidants, which all play a role in maintaining healthy bones.

3. Eat Adequate Calcium, Vitamin D and Supporting Nutrients: Calcium and vitamin D are cornerstones of bone health, and without them, our bones can become weak and brittle. For the dairy tolerant, yogurt, small amounts of cheese and judicious consumption of milk can be good sources of calcium. Dairy-free sources of calcium include leafy greens like kale and collard greens, almonds, and fortified non-dairy milks. Ensure you're getting enough sunlight exposure for natural vitamin D synthesis, and incorporate vitamin D-rich foods like fatty fish and fortified products. Many people also benefit from additional vitamin D supplementation. Checking vitamin D blood levels periodically can help you determining if supplementation is right for you. Additionally, it's crucial to include supporting nutrients like magnesium and vitamin K2 in the diet, which aid in calcium absorption and bone mineralization. Foods rich in vitamin K and magnesium include leafy greens, broccoli, nuts, seeds, and fermented soy products.

4. Eat Adequate Protein: Protein is essential for bone health, as it provides the building blocks necessary for bone tissue repair and growth. Include a variety of lean proteins such as poultry, fish, and plant-based protein options like legumes, quinoa and tofu to support optimal bone health. Aim for 1.0 to 1.3 g/kg body weight per day. (For example a 150 pound or 68 kg female should aim for 68-88 grams of protein per day.)

5. Optimize Gut Health: A healthy gut is crucial for absorbing the nutrients needed for bone health. Addressing issues like reflux, irregular bowel movements and bloating can significantly improve nutrient absorption. Consider incorporating gut-friendly foods like fermented vegetables, kefir, and bone broth into your meals. Additionally, focus on identifying and eliminating potential trigger foods that may be contributing to digestive discomfort.

6. Manage Stress: Stress can have a significant impact on bone health, as chronic stress can lead to increased levels of cortisol, which can weaken bones over time. Stress management techniques such as mindfulness, deep breathing exercises, and regular physical activity are important additions to your daily routine. These practices not only support mental well-being but also contribute to the overall health and resilience of your bones.

7. Get Adequate Exercise: Regular weight-bearing and resistance exercises are crucial for maintaining bone density and strength. Activities like walking, jogging, weight lifting, and yoga are excellent choices. Aim for a minimum of 150 minutes of movement per week.

Relish Health is here to help you support your bones through nutritional counseling and targeted testing of nutrients, gut health, hormones and metabolism.

HOW TO CALCULATE YOUR IDEAL PROTEIN NEEDS

Boost Your Immunity with Functional Medicine

With the spread of the flu, COVID-19 coronavirus, and RSV diseases in our community, I would like to remind you that there are several steps you can take to reduce your risk of illness. Additionally, there are steps you can take to boost your immunity in the event of exposure.

The following information outlines what you can do to help keep yourself and your family safe.

Step 1: Eliminate unnecessary inflammation. 

Inflammation is the term doctors give to the immune response our body generates when it is addressing an insult. This insult can take many forms including a virus, bacteria, elevated blood sugar or even toxic food. Inflammation is not just a vague concept but can be measured through blood tests looking at various chemicals and immune cells. Even low levels can be associated with chronic medical conditions like diabetes, heart disease, autoimmune conditions and even depression.

A plausible way to optimize our immunity is to eliminate as much underlying inflammation as possible. Start with these foundational measures:

• Get your diet on point. You have heard this before, but at no other time has it felt so critical to be well nourished. This means eating a nutrient dense diet that provides us the minerals, antioxidants, adequate protein and healthy fats that make the immune system function well (translation: LOTS of veggies). This also means eliminating the foods that trigger inflammation like fried foods, sugar, highly processed junk food, excess alcohol and sweetened beverages. For many people, gluten and dairy are problematic and trigger inflammation. This is a great time to complete the Whole30 that has been on your to-do list. 

• Get adequate sleep. Sleep is intimately tied to our immune health. Without sufficient sleep, our body makes fewer cytokines, a type of protein that targets infection and inflammation. Getting adequate sleep reduces our risk of infection and can improve our outcomes if we do get sick. Conversely, sleep deprivation weakness our body’s defense system and makes us more vulnerable to illness. Aim for 7-9 hours of sleep each night.

• Stay moving. Join a gym, get outside for a walk, try simple homemade weights in your basement or check out the numerous classes available online. There is great data suggesting that exercise can help the immune system find and deal with pathogens.  In the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections. High intensity interval training has particularly great data but any form of movement is better than being sedentary. Aim for 150 minutes of purposeful movement per week.

• Manage your stress. Life can be stressful. How we respond can help influence our immune health. Cortisol, one of the hormones associated with stress, can suppress our immune response. This is why you may become sick after periods of stress in your past. Acknowledging our fear and frustrations is important, but embracing stress management activities like meditation, journaling, exercise, prayer and yoga can help moderate our body’s cortisol response. If these strategies are not enough, I encourage you to find a professional counselor to help you address your emotions. 

Step 2: FOLLOW THE BASICS OF GERM CONTROL.

Respiratory virus are transmitted through droplets created when you cough, sneeze or talk and possibly, when a person touches a surface or object that has a virus on it and then touches their own mouth or nose. A few basic measures can drastically reduce your risk of contracting or spreading an illness.

• Stay home when you are ill. Wait until at least 24 hours after your fever* (temperature of 100 degrees Fahrenheit or 37.8 degrees Celsius or higher) is gone. Temperature should be measured without the use of fever-reducing medicines (medicines that contains ibuprofen or acetaminophen).

  Not everyone with flu, COVID, or RSV will have a fever. Individuals with suspected or confirmed flu, who do not have a fever, should stay home from work at least 4-5 days after the onset of symptoms. Persons with the flu are most contagious during the first 3 days of their illness.

• Wear a mask when you have a cough or congestion: When in public settings or when around people outside of your household, wear a properly-fitting face covering. Wash your hands before putting on your face covering, put it over your nose and mouth and secure it under your chin, and try to fit it snugly against the sides of your face. Make sure you can still breathe easily.

• Hand washing: The most well-established way to prevent respiratory infections such as influenza and coronavirus is frequent and thorough hand washing with soap and water. Scrub your hands thoroughly with soap and water for at least 20 seconds.

• Hand sanitizer: Handwashing with soap and water is the best way to reduce germs, but if they are not available, alcohol-based hand sanitizers that contain at least 60% alcohol can help to reduce the spread of infection. Note: avoid any products containing triclosan, a known hormone-disrupting chemical.

• Covering your mouth and nose: Cover your mouth and nose with a tissue when coughing or sneezing; if your hands are not free or you don’t have a tissue, cough or sneeze into your sleeve, not your bare hands.

• Not touching your face: Avoid touching your eyes, nose, and mouth with unwashed hands, which can help provide the virus with a route of entry into the body. Since the average individual touches their face an average of 15 times per hour, remain vigilant!

• Keeping surfaces clean: Clean and disinfect frequently touched surfaces, especially when someone is ill. Surfaces to consider include doorknobs, phones, computer keyboards, remotes, and other surfaces that are frequently touched in rooms such as the bathroom and kitchen.

STEP 3: Supplement wisely. 

Supplements are just that… supplements. They support an otherwise healthy lifestyle. Many of us are tempted to look in the medicine cabinet for options that will boost our immunity. Unfortunately, there are no specific studies available to know how to prevent viruses with supplements or drugs. It is important to stay sensible and not go overboard when considering supplements. Below is a list of supplements that may be foundational for health and immunity.

Please note. This list is not meant to be a prescription. Before starting any supplement talk to Relish Health or your health care provider about which supplements are right for you.

Where to start:

• Multivitamin/Mineral - About 75% of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables. Unfortunately, micronutrient insufficiencies are common in the US. A high-quality multivitamin may help minimize the risk of low vitamin and mineral levels.

• Vitamin D - Most cells of the immune system have vitamin D receptors which help regulate the immune response. Vitamin D deficiency is associated with increased susceptibility to infection, and 41% of adults in the U.S. are clinically deficient in Vitamin D while an even greater number have insufficient levels. Vitamin D is a fat-soluble vitamin. Most adults can safely supplement with 1000-2000 IU daily without monitoring vitamin levels with a blood test. Higher doses may be appropriate if indicated by blood tests. 

Consider adding 1 or more if appropriate:

• Zinc 30 mg once or twice daily - Zinc has been extensively studied as a treatment for the common cold and other similar respiratory viruses. There is no specific data about zinc use with COVID-19, however zinc has been demonstrated to decrease the replication of other viruses.

• Glutathione (GSH) or N-Acetyl Cysteine (NAC) - Glutathione is a potent antioxidant. It can be taken directly as a supplement. NAC helps support our body’s ability to make this antioxidant thereby indirectly increasing GSH. GSH effects the behavior of many cells of the immune system by enhancing their function. GSH may confer protection against microbial, viral and parasitic infections.

• Vitamin C - Vitamin C contributes to immune defense by supporting various immune cell functions. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. According to some studies, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. 

• Probiotic foods or supplements - A large percentage of the body’s immune system is located in our gastrointestinal tract. The billions of microbes collectively living in the gut are called the microbiome. The bacteria in our gut influence our immune system. We can foster a healthy microbiome by eating a fiber rich diet and fermented foods like sauerkraut or kimchee.

• Antiviral herbs - Herbs have long been recognized for their medicinal properties. Herbs have a long history of use and are well-studied in traditional Chinese medicine. There are promising results from herbs including Echinacea, Goldenseal, Astragalus, Andrographis, Quercetin, and Reishi. *Please talk to your doctor to identify which herbs may be best for you.

• Adaptogens - Also from traditional Chinese medicine, adaptogens are herbs that aid our bodies in reacting to or recovering from both short and long-term physical or mental stress. Some also boost immunity and overall well-being. 

Most of these supplements can be found at health food stores; or check out Dr. Leazenby’s curated list of supplements at Fullscripts for examples of high-quality, vetted products. Discuss all supplements with your medical provider before starting.

STEP 4: CONSIDER VACCINATION. 

Current influenza and COVID vaccinations can decrease the severity of illness if you should become ill. These vaccines help protect you by creating an antibody response without you having to experience potentially severe illness. Talk with Relish Health or your health care provider about whether a vaccine is appropriate for you.

VITAMIN D FOR COVID-19 PREVENTION AND TREATMENT
BOOST YOUR IMMUNE SYSTEM WITH ELDERBERRY SYRUP

References:

1. Features, Evaluation and Treatment Coronavirus (COVID-19) [Updated 2020 Mar 20].  https://www.ncbi.nlm.nih.gov/books/NBK554776/

2. UpToDate Coronavirus update https://www.uptodate.com/contents/coronavirus-disease-2019-covid-19?topicRef=8350&source=related_link

3. How Sleep Affects your Immunity https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

4. Regular exercise benefits immunity -- even in isolation  https://www.sciencedaily.com/releases/2020/03/200331162314.htm

5. Micronutrient Inadequacies in the US Population: an Overview https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

6. Prevalence and correlates of vitamin D deficiency in US adults. https://www.ncbi.nlm.nih.gov/pubmed/21310306

7. Vitamin D https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

8. Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3394849/

9. Glutathione and infection. https://www.ncbi.nlm.nih.gov/pubmed/23089304

10. Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pubmed/29099763

11. The No BS Guide to Adaptogens for Hormonal Balance and Stress https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens

“An ounce of prevention is worth a pound of cure.” 

Benjamin Franklin 1736

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.

A PLAYBOOK FOR SOCIALIZING DURING SARS-COV-2

BOOST YOUR IMMUNITY WITH FUNCTIONAL MEDICINE

Boost Your Immunity with Functional Medicine

Boost Your Immunity with Functional Medicine

By now we have all heard the public health pleas to stay home and wash our hands to prevent the transmission of COVID-19 and help “flatten the curve.” This public health prescription is vitally important to keeping our communities safe and our healthcare system stable. 

While social distancing is extremely important, many of us want to take additional steps to support our immunity and resilience against this extremely contagious virus. It is estimated that 80% of people will have mild disease, but it is still important to optimize our health for illness prevention and recovery.

Step 1: Eliminate unnecessary inflammation. 

Inflammation is the term doctors give to the immune response our body generates when it is addressing an insult. This insult can take many forms including a virus, bacteria, elevated blood sugar or even toxic food. Inflammation is not just a vague concept but can be measured through blood tests looking at various chemicals and immune cells. Even low levels can be associated with chronic medical conditions like diabetes, heart disease, autoimmune conditions and even depression. In the cases of severe COVID-19 viral illness, the virus seems to be capable of producing an excessive immune reaction in the host that can cause extensive tissue damage. This is sometimes termed a “Cytokine storm.” 

While there are no specific studies on COVID-19 prevention, a plausible way to optimize our immunity is to eliminate as much underlying inflammation as possible. Start with these foundational measures:

• Get your diet on point. You have heard this before, but at no other time has it felt so critical to be well nourished. This means eating a nutrient dense diet that provides us the minerals, antioxidants, adequate protein and healthy fats that make the immune system function well (translation: LOTS of veggies). This also means eliminating the foods that trigger inflammation like fried foods, sugar, highly processed junk food, excess alcohol and sweetened beverages. For many people, gluten and dairy are problematic and trigger inflammation. This is a great time to complete the Whole30 that has been on your to-do list. 

• Get adequate sleep. Since we are working from home it is very tempting to ignore our regular bedtime routine to watch the news or binge Netflix until the wee hours of the night. Sleep is intimately tied to our immune health. Without sufficient sleep, our body makes fewer cytokines, a type of protein that targets infection and inflammation. Getting adequate sleep reduces our risk of infection and can improve our outcomes if we do get sick. Conversely, sleep deprivation weakness our body’s defense system and makes us more vulnerable to illness. Aim for 7-9 hours of sleep each night.

• Stay moving. The gyms may be closed, but there are ample opportunities to keep moving. Get outside for a walk, try simple homemade weights in your basement or check out the numerous classes available online. There is great data suggesting that exercise can help the immune system find and deal with pathogens.  In the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections. High intensity interval training has particularly great data but any form of movement is better than being sedentary. Aim for 150 minutes of purposeful movement per week. Check out some of these free online resources.

• Manage your stress. Life for all of us has been upheavaled in the past month. It is normal to feel stress and anxiety with change. How we respond can help influence our immune health. Cortisol, one of the hormones associated with stress, can suppress our immune response. This is why you may become sick after periods of stress in your past. Acknowledging our fear and frustrations is important, but embracing stress management activities like meditation, journaling, exercise, prayer and yoga can help moderate our body’s cortisol response. If these strategies are not enough, I encourage you to find a professional counselor to help you address your emotions. 

Step 2: Supplement wisely. 

Supplements are just that… supplements. They support an otherwise healthy lifestyle. In this age of uncertainty many of us are tempted to look in the medicine cabinet for options that will boost our immunity. Unfortunately, there are no specific studies available to know how to prevent COVID-19 with supplements or drugs. It is important to stay sensible and not go overboard when considering supplements. Below is a list of supplements that may be foundational for health and immunity.

Please note. This list is not meant to be a prescription. Before starting any supplement talk to Relish Health or your health care provider about which supplements are right for you.

Where to start:

• Multivitamin/Mineral - About 75% of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables. Unfortunately, micronutrient insufficiencies are common in the US. A high-quality multivitamin may help minimize the risk of low vitamin and mineral levels.

• Vitamin D - Most cells of the immune system have vitamin D receptors which help regulate the immune response. Vitamin D deficiency is associated with increased susceptibility to infection, and 41% of adults in the U.S. are clinically deficient in Vitamin D while an even greater number have insufficient levels. Vitamin D is a fat-soluble vitamin. Most adults can safely supplement with 1000-2000 IU daily without monitoring vitamin levels with a blood test. Higher doses may be appropriate if indicated by blood tests. 

• Zinc - 30 mg once or twice daily - Zinc has been extensively studied as a treatment for the common cold and other similar respiratory viruses. There is no specific data about zinc use with COVID-19, however zinc has been demonstrated to decrease the replication of other viruses.

Consider adding 1 or more if appropriate:

• Glutathione (GSH) or N-Acetyl Cysteine (NAC) - Glutathione is a potent antioxidant. It can be taken directly as a supplement. NAC helps support our body’s ability to make this antioxidant thereby indirectly increasing GSH. GSH effects the behavior of many cells of the immune system by enhancing their function. GSH may confer protection against microbial, viral and parasitic infections.

• Vitamin C - Vitamin C contributes to immune defense by supporting various immune cell functions. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. According to some studies, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. 

• Probiotic foods or supplements - A large percentage of the body’s immune system is located in our gastrointestinal tract. The billions of microbes collectively living in the gut are called the microbiome. The bacteria in our gut influence our immune system. We can foster a healthy microbiome by eating a fiber rich diet and fermented foods like sauerkraut or kimchee.

• Antiviral herbs - Herbs have long been recognized for their medicinal properties. Herbs have a long history of use and are well-studied in traditional Chinese medicine. There are promising results from herbs including Echinacea, Goldenseal, Astragalus, Andrographis, Quercetin, and Reishi. *Please talk to your doctor to identify which herbs may be best for you.

• Adaptogens - Also from traditional Chinese medicine, adaptogens are herbs that aid our bodies in reacting to or recovering from both short and long-term physical or mental stress. Some also boost immunity and overall well-being. 

Most of these supplements can be found at health food stores; or check out Dr. Leazenby’s curated list of supplements at Fullscripts for examples of high-quality, vetted products. Discuss all supplements with your medical provider before starting.

A phased functional medicine supplement approach to COVID-19 provided by the Institute for Functional Medicine. May 2020. * Always consult your healthcare provider before starting supplements.

A Playbook For Socializing During SARS-COV-2

5 Things You Should Know About a Face Mask

References:

1. Features, Evaluation and Treatment Coronavirus (COVID-19) [Updated 2020 Mar 20].  https://www.ncbi.nlm.nih.gov/books/NBK554776/

2. UpToDate Coronavirus update https://www.uptodate.com/contents/coronavirus-disease-2019-covid-19?topicRef=8350&source=related_link

3. How Sleep Affects your Immunity https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

4. Regular exercise benefits immunity -- even in isolation  https://www.sciencedaily.com/releases/2020/03/200331162314.htm

5. Micronutrient Inadequacies in the US Population: an Overview https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

6. Prevalence and correlates of vitamin D deficiency in US adults. https://www.ncbi.nlm.nih.gov/pubmed/21310306

7. Vitamin D https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

8. Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3394849/

9. Glutathione and infection. https://www.ncbi.nlm.nih.gov/pubmed/23089304

10. Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pubmed/29099763

11. The No BS Guide to Adaptogens for Hormonal Balance and Stress https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens

“An ounce of prevention is worth a pound of cure.” 

Benjamin Franklin 1736

Good Mood Food

Do you dread people asking you “how are you today?” Do you say “fine” but secretly you are groggy or grumpy, or maybe just feeling down or in a bad mood? Anxiety and depression symptoms are common in American adults and can affect relationships, work, and overall health. While there are common pharmaceutical and counseling solutions which are appropriate, there is an additional area that you can easily control which also is a very powerful tool affecting your mood. Let’s look at food and its impact on your brain and your mood.

Our brains are composed of some of the hungriest cells in our body. They need consistent fuel and have specific nutrient needs. Study after study  has demonstrated that eating a nutrient-dense diet that is low in sugar (like a Mediterranean style diet) can prevent and even be used to help treat depression. A diet that is rich in “good mood foods” that include B vitamins, good fats and important minerals helps boost our brain’s ability to utilize serotonin and other feel-good brain chemicals.

Here are a few key nutrients that can help lift your mood, and where to find them in foods:

Omega-3 fatty acids

Omega-3 fatty acids are essential building blocks of our brains. In fact, our brains are comprised of nearly 60% fat! EPA and DHA fatty acids found in cold water fish are the fats that help protect our brain and lower inflammation. Good sources of omega-3 fats include salmon, sardines and anchovies. (Check out these salmon and sardine recipes for inspiration.)

B Vitamins

Your brain needs B vitamins to initiate many essential chemical reactions which help prevent depression and heighten the effects of antidepressants. In particular, B12, B6 and folate are necessary for nerve cell functioning. B12 is a vitamin that predicts how fast our brain shrinks as we age. One key approach to slowing this process is to maximize our absorption of vitamin B12 by keeping our stomach and gut healthy and eating foods that concentrate B12. Sources of many B vitamins include leafy greens, whole grains, nuts and seeds and lean meat. Vitamin B12 is only found in animal products. While clams, mussels and oysters provide an especially high concentration, you can also gain benefit by eating small servings of high quality pastured eggs and meats.

Fiber and probiotics

It’s been well-established that serotonin is a powerful chemical in our brain that influences our mood. Studies suggest that 60%-90% of serotonin is in our gastrointestinal system (our gut) which makes it directly affected by our microbiome (the colony of bacteria that lives in our gut.) So, a good mood requires keeping our gut be happy and healthy. Also, the microbiome helps regulate our immunity, helps us absorb our nutrients and even creates chemicals that communicate with our brain. Fiber feeds these beneficial bacteria that are so crucial to our guts’ proper function. Probiotic foods like kefir, sauerkraut and kimchi help create and balance a proper microbiome.

Vitamin D

A lack of vitamin D is associated with low mood, but also sub-optimal immunity. The best source of natural vitamin D is sunlight absorbed through the skin. However, if you have limited exposure to light, then taking a supplement may be helpful and is commonly necessary in the Midwest. Unfortunately, natural food sources of vitamin D are limited, and include sardines and cod liver oil. Those are probably not your first choices for dinner this week. Talk to your physician or Relish Health to gain a personal assessment of your level of vitamin D to customize a solution for you. 

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.

Natural Allergy Relief

Spring has finally arrived in the Midwest. Seasonal allergies are a common complaint that affects an estimated 50 million people in the US. Symptoms can vary, but runny nose, itchy, watery eyes, sneezing, headaches and fatigue are commonly described and can impact your quality of life. 

Conventional treatment for allergies includes antihistamine medication and nasal sprays. These medications can offer symptomatic relief, but they do not solve the problem. They can can also come with unpleasant side effects like drowsiness and nausea; or in the case of nasal sprays, dependence. 

Allergic reactions occur when your immune system identifies a normally harmless substance as dangerous. In sensitized individuals, allergens in our environment such as pollen, trigger the production of IgE antibodies. These immune molecules cause release histamine and other allergy-mediating molecules, which lead to inflammation of the nasal airways and eyes, itching, swelling and mucus production. 

Common allergy symptoms include:

• Congestion

• Excess mucus production

• Sneezing

• Runny nose

• Itchy, watery eyes

• Scratchy throat

• Irritation in the ears

• Difficulty sleeping

• Irritability

• Hives

At Relish Health I approach allergies from a holistic perspective. There are a number of natural solutions to quiet symptoms and support your immune system through lifestyle, diet, gut health and inflammation control. Consider these strategies:

1. Get your diet on point

• Diet has a direct effect on immune system function. Nearly 2/3rd of our immune cells reside in our gut. Diet can directly affect the level of inflammation and histamine in our body. Oftentimes, allergic responses are exacerbated when our body is overloaded with triggers. Diet is an obvious place to start decreasing that burden.

• Eat as clean as possible. This means removing foods that are refined, processed or high in sugar. Choose organic where you can to reduce pesticide exposure.

• Based your diet on anti-inflammatory foods. This means eating a diet rich in fruits and veggies that provide fiber and antioxidants. These foods benefits our gut and immune function. Find dietary sources of omega-3 fatty acids such as wild-caught salmon, flaxseed, or chia seed. Use herbs and spices liberally, since their content of anti-inflammatory compounds is especially dense.

• Add fermented foods like sauerkraut or kimchi to your diet for a natural dose of probiotic.

• Try an elimination diet. Dairy foods are mucus-producing for many people and can make allergy season that much worse. To decrease congestion, consider a full elimination of all dairy foods (including milk, cream, cheese, yogurt, etc.) for 30 days. Notice if any of your symptoms improve over that elimination period. After the 30 days, you can reintroduce it to see how dairy affects you.

• Stay hydrated. You should aim to consume about half your body weight (lbs) in fluid ounces, spread throughout the day. Proper hydration reduces the histamine response.

• Address potential food sensitivities.

• Familiarize yourself with foods that trigger oral allergy symptoms due to cross-reactivity with pollen from birch, ragweed, or grasses.

Need help with addressing your diet and gut health, schedule an appointment with Relish Health. 

2. Reduce your exposure to allergens

• You may have an urge to limit your time outdoors in order to find relief from your season allergies, but this is not a realistic, long-term solution.

• Use a neti pot: By flushing the nasal cavity with a gently warmed saline solution, you clear out allergens and loosen mucus. You can use a neti pot two to three times a week.

• Create a safe space: During periods of peak symptoms, keep the doors and windows of your home closed. Use an air conditioner and/or high-quality air filter to help reduce allergens in your home.

• Wash off: Showering before bed to remove allergens from your hair and skin can help reduce contamination of the bedding.

3. Have your vitamin D level checked

• Low vitamin D levels are associated with an increase in allergies. Consider taking a high-quality vitamin D supplement and increasing your exposure to sunlight to help decrease symptoms such as sneezing and nasal congestion. Vitamin D3 has been shown to naturally support immune system function, and strengthen respiratory health.

4. Add natural support

• There are a number of natural compounds in foods and herbs that can provide seasonal allergy symptom relief, including nettles, quercetin, bee pollen and honey.

• Nettles: The stinging nettle plant has been used for centuries to treat allergy symptoms. Nettle’s may reduce the amount of histamine that is produced by the body in response to an allergen. You can consume nettle as a tea or take it as a tincture.

• Quercetin: Quercetin is a flavonoid found in foods such as apples, broccoli, citrus, fennel and red onion. It’s also a natural antihistamine that works without the side effects of many medications. Start using quercetin regularly as soon as seasonal allergies hits in order to build up levels in the body and then continuing throughout the allergy season.

• Local bee pollen and raw honey: You can find bee pollen and raw honey at your local farmers market or health food store. Bee pollen has been shown to decrease the IgE mediated activation of mast cells, thereby dampening the allergic response. Local, raw honey acts similarly to a vaccine. By giving yourself a little dose of the local pollen through the honey, you allow your body to begin building a tolerance to the pollen and have a less severe allergic response. It’s best to start taking either honey or bee pollen daily at least six weeks before allergy season begins.

(Access to high quality nettle and quercetin products is available through the Relish Health online pharmacy.)

If your symptoms do not resolve with these strategies, there be more underlying factors at work. Schedule time with Relish Health, an allergist or your PCP for assistance. Targeted evaluation of nutritional and metabolic status through lab work and desensitization techniques can provide further options. 

FOODS TO AVOID IN ALLERGY SEASON