Keeping Your Immune System Strong

With the winter season quickly approaching,  keeping your immune system strong  is important .  There are several things you can do which will help minimize your risk of developing a cold  or the flu over the next several months.

First, eating a diet high  in fruits and vegetables will help optimize your immunity.  Consuming plant based foods which vary in color, such as red tomatoes, purple grapes or  orange carrots,  can  ensure a diverse intake of antioxidants.  A healthy diet  will give the body the tools necessary to fight off  bacteria and viruses.

Sleeping  at least 7 to 8 hours of each night is crucial  for a healthy immune system.   It is during the sleeping hours that the body repairs and heals itself from the damage done on a daily basis.  Poor sleep contributes  to poor health.

Keeping stress under control is also very important. When our body is mentally and physically stressed, cortisol, the primary stress hormone, is released in excess into the bloodstream.  Cortisol, a natural steroid,  suppresses the immune system  making one more susceptible to infection.

Studies show vitamin C  can reduce the duration of the common cold by up to 12% in adults and  21% in children.  Supplementing with 500 mg to 1000 mg of vitamin C  daily should be considered.

The Cochrane Collaboration, an independent research group,  has shown that  the mineral  zinc reduces risk of contracting a cold when taken within 24 hours of exposure.  Daily supplementation also appears to help prevent the need of  developing an  infection requiring antibiotic treatment.

Vitamin D supplementation also helps reduce the risk of developing influenza according to scientists.  The lack of sunshine, and ultimately blood levels of vitamin D,  likely accounts for the higher  incidence of upper respiratory infections during the winter months.  Ask your doctor to check your vitamin D levels before supplementing with doses higher than 2,000 IU per day.

Lastly, some people may also benefit from the influenza vaccine. Interestingly, the studies are not as overwhelmingly favorable as expected.   However, the best evidence reports that between 33 to 100 people need to be vaccinated  against the seasonal flu in order to prevent one extra infection with the virus. Even when vaccinated, one is never 100% protected from developing the flu.

As always, prevention is always the best medicine. Please talk with your healthcare provider before making and changes to your healthcare regimen.

 

How Much Water Do You Really Need?

There has been much talk over the years about everyone drinking 8 – 8 ounce glasses of water a day.   8 ounces is  236 ml. Many people drink from water bottles nowadays in addition to a glass.  In reality, each person is different and the amount of water we need depends on our lifestyle. However,  science shows that for every calorie we burn, 1 ml of water is used.

Assuming no heavy sweating,  a person who burns  1500 calories a day requires 1.5 L (1500 ml).  This is the equivalent to 3 water bottles, more or less.   Another way to calculate your water requirement is to drink your weight in ml.  If you weigh 200 lbs, drink 2000 ml (2 L).  If you weigh 150 lbs, drink 1500 (1.5 L).

*Please invest in a BPA free water bottle. Using disposable water

Osteoporosis Prevention

By the time women enter menopause, almost half are in the beginning stages of osteoporosis.  Men are not too far behind. Osteoporosis is a bone disease in which the bones become thinner and weaker, increasing risk of deadly fractures.  Prevention starts early on.  Avoid soda, which can steal the calcium out of your bones. Increase intake of calcium rich foods like yogurt, spinach and cheese. Consider calcium supplements and perform  weight bearing exercise at least 3 times a week.

Vitamin D and Health

80% of Americans and most people worldwide are deficient in Vitamin D.  Studies show that those with the lowest levels of vitamin D, the sunshine vitamin, are at increased risk for breast cancer, colon cancer, prostate cancer, heart attacks, strokes, osteoporosis and more.  Ask you doctor to check your vitamin D level. Most people need at least 2,000 IU daily of vitamin D to increase their blood levels.

What is the difference between an artery and vein?

Arteries are the pipes which carry oxygen rich blood from your heart to your organs and tissues so they can function. Here, blood is bright red.

Veins carry oxygen poor blood from your muscles and organs back to your lungs so they can get more oxygen.
Blood in a vein has more of a purple color.

Addendum: I appreciate the comment from Sherry below. I made this too simplistic and missed blood flow in the lungs.

“In the pulmonary circuit, arteries carry oxygen poor blood from the heart to the lungs and veins carry oxygen rich blood from the lungs to the heart. In the pulmonary circuit, the color and oxygen content is the opposite of what you state.”- Sherry