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Boost Your Immune System And Ward Off Viruses With These Foods

Chicken soup helps, sure, but a diet rich in vegetables, fish and even garlic can help lessen the severity of a cold or prevent you from getting sick.

The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice in chicken soup is immune-boosting and soothing, and the warm broth clears your nasal passages and keeps you hydrated.

Winter doesn’t just bring the blues, it also gifts us with coughs, runny noses and sore throats. It’s not because of the old adage of bundling up or “you’ll catch a cold!” We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.

There’s a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.

A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.

Garlic

Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don’t forget to have breath mints on hand!

Broccoli

Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping.

Vitamin C

For decades this has been the most popular vitamin for fending off viruses, but a handful of supplements won’t do much once you’re already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong.

Oranges aren’t your only option — you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, brussels sprouts, cauliflower and kale.

Probiotics

Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogourts with live and active cultures, kimchi, kombucha and miso.

Chicken soup

There’s nothing like a warm bowl of chicken noodle soup when you’re under the weather, but does it actually help to fight off a cold? The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated. Mother was right!

Tea

We drink mug after mug of tea when we’re ill as it feels great on a sore throat, but it’s actually doing more to help, depending on the type. Black and green teas contain an amino acid called L-Theanine, which boosts our immune system. Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals. Drink up!

Spinach

Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections. Eat it raw or cook it as little as possible to get the most nutrients.

Shellfish and fish

Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.

Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.

By ROSE REISMAN    Special to the Star    Thu., Jan. 11, 2018
Rose Reisman is a nutritionist, caterer, speaker, media personality and author of 19 cookbooks. info@rosereisman.com
 
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Lactic Acid Bacteria Can Protect Against Influenza A Virus

Lactic acid bacteria, commonly used as probiotics to improve digestive health, can offer protection against different subtypes of influenza A virus, resulting in reduced weight loss after virus infection and lower amounts of virus replication in the lungs, according to a study led by Georgia State University.

Influenza virus can cause severe respiratory disease in humans. Although vaccines for seasonal influenza viruses are readily available, influenza virus infections cause three to five million life-threatening illnesses and 250,000 to 500,000 deaths worldwide during epidemics. Pandemic outbreaks and air transmission can rapidly cause severe disease and claim many more human lives worldwide. This occurs because current vaccines are effective only when vaccine strains and circulating influenza viruses are well matched.

Influenza A virus, which infects humans, birds and pigs, has many different subtypes based on hemagglutinin (HA) and neuraminidase (NA) proteins on the surface of the virus. There are 18 different HA and 11 different NA subtype molecules identified, which indicates numerous HA and NA influenza virus combinations. As a result, it’s important to find ways to provide broad protection against influenza viruses, regardless of the virus strain.

Fermented vegetables and dairy products contain a variety of lactic acid bacteria, which have a number of health benefits in addition to being used as probiotics. Studies have found some lactic acid bacteria strains provide partial protection against bacterial infectious diseases, such as Streptococcus pneumoniae, as well as cold and influenza viruses.

This study investigated the antiviral protective effects of a heat-killed strain of lactic acid bacteria, Lactobacillus casei DK128 (DK128), a promising probiotic isolated from fermented vegetables, on influenza viruses.

Mice pretreated with DK128 intranasally and infected with influenza A virus showed a variety of immune responses that are correlated with protection against influenza virus, including an increase in the alveolar macrophage cells in the lungs and airways, early induction of virus specific antibodies and reduced levels of pro-inflammatory cytokines and innate immune cells. The mice also developed immunity against secondary influenza virus infection by other virus subtypes. The findings are published in the journal Scientific Reports.

“We found that pretreating the mice with heat-killed Lactobacillus casei DK128 bacteria made them resistant to lethal primary and secondary influenza A virus infection and protected them against weight loss and mortality,” said Dr. Sang-Moo Kang, lead author of the study and professor in the Institute for Biomedical Sciences at Georgia State. “Our results are highly significant because mice pretreated with DK128 had 100 percent survival and prevention of weight loss. This strain of lactic acid bacteria also equipped mice with cross-protective immunity against secondary lethal infection with influenza virus. Protection against influenza virus infection was not specific to a particular strain of influenza.

“Our study provides evidence that heat-killed lactic acid bacteria could potentially be administered via a nasal spray as a prophylactic drug against non-specific influenza virus infections.”

The researchers pretreated mice intranasally with heat-killed DK128 and then infected them with a lethal dose of influenza A virus, subtype H3N2 or H1N1. Mice pretreated with a low dose of DK128 showed 10 to 12 percent weight loss, but survived the lethal infection of H3N2 or H1N1 virus. In contrast, mice pretreated with a higher dose of heat-killed DK128 did not show weight loss. Control mice, which were not pretreated with DK128, showed severe weight loss by days eight and nine of the infection and all of these mice died.

Mice that received heat-killed lactic acid bacteria (DK128) prior to infection had about 18 times less influenza virus in their lungs compared to control mice.

Next, the researchers tested protection against secondary influenza virus infection by infecting pretreated mice with a different influenza A subtype from their primary virus infection. For the secondary virus infection, mice were exposed to H1N1 or rgH5N1.

The study’s results suggest that pretreatment with lactic acid bacteria, specifically DK128, equips mice with the capacity to have protective immunity against a broad range of primary and secondary influenza A virus infections.

Co-authors of the study include Drs. Yu-Jin Jung, Young-Tae Lee, Vu Le Ngo, Eun-Ju Ko and Ki-Hye Kim of the Institute for Biomedical Sciences at Georgia State; Drs. Young-Hee Cho, Sung-Moon Hong, Cheol-Hyun Kim of Dankook University; Drs. Ji-Hun Jang and Joon-Suk Oh of Tobico Inc.; Dr. Min-Kyung Park of Chungwoon University and Dr. Jun Sun of the University of Illinois at Chicago.

The study is funded by the National Institute of Allergy and Infectious Diseases and the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health and the United States Department of Defense.

Story Source:
Materials provided by Georgia State University. Note: Content may be edited for style and length.   December 13, 2017

Journal Reference:
Yu-Jin Jung, Young-Tae Lee, Vu Le Ngo, Young-Hee Cho, Eun-Ju Ko, Sung-Moon Hong, Ki-Hye Kim, Ji-Hun Jang, Joon-Suk Oh, Min-Kyung Park, Cheol-Hyun Kim, Jun Sun, Sang-Moo Kang. Heat-killed Lactobacillus casei confers broad protection against influenza A virus primary infection and develops heterosubtypic immunity against future secondary infection. Scientific Reports, 2017; 7 (1) DOI: 10.1038/s41598-017-17487-8


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Fun Fact Friday

  • Broccoli, cabbage, and brussel sprouts all contain a little bit of cyanide. Eating them primes your liver to deal better with other poisons.

  • Only 6 percent of doctors today are happy with their jobs.

  • If everyone in the world washed their hands properly, we could save 1 million lives a year.

 

  • Smelling green apples and bananas can help you lose weight.

  • Sleep makes you more creative and makes your memories stronger.

  • Coffee can lower your risk of tooth decay.

Happy Friday!

 source:   factualfacts.com   https://twitter.com/Fact   @Fact


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How To Stop a Cold Before It Starts

Natural preventatives and some common sense will keep you from getting sick — or staying that way for long.

It’s a double-whammy: getting sick during the winter combines feeling crummy with many people’s less-than-favorite time of year. And if you do have to go outside when you have a cold, you’re probably going to be even more uncomfortable.

Getting sick at least once during the winter is, arguably, inevitable. With more and more of us crowded onto planes, buses, trains and offices, the likelihood of contracting a virus is high. But the suggestions below can help you shorten the length of a cold, avoid a repeat or avoid a worsening (a cold-related cough that turns into bronchitis, for example).

Sleep: If you need a concrete reason to turn off the tube or close the computer and get to bed (beyond that it’s “good for you”) then consider this: Dr. Diwakar Balachandran, director of the Sleep Center at the University of Texas M.D. Anderson Cancer Center in Houston told WebMD, “A lot of studies show our T-cells go down if we are sleep deprived, and inflammatory cytokines go up. … This could potentially lead to the greater risk of developing a cold or flu.” And naps count! If you can’t get all your zzz’s in at night, consider a midday snooze — even 20 minutes can make a difference.

Vitamin C: While some physicians say that vitamin C has a negligible effect on a cold’s duration, there are plenty of studies (and anecdotal evidence) that regular doses of ascorbic or calcium ascorbate can affect a cold’s strength, and may even prevent them by supporting the body’s immune response. Vitamin C is inexpensive, and it’s practically impossible to overdose on the stuff, so it’s not a big risk to work it into your winter routine. Chewable vitamins and drink mixes like Emergen-C make it easy to incorporate this into your meals or snacks.

Fruit

Echinacea and Goldenseal: The medical jury is still out on whether these two long-used immune-boosting herbs actually help control the duration and intensity of colds (there are studies that go both ways), but natural health practitioners swear by them. They are most effective when used at the first signs of illness, not once you are already sick. Check with your doctor if you are taking any medications (herbs can interact with some of them), but if kept on hand, a liquid tincture — the capsule forms of these herbs are thought by many to be less effective — taken when you have that “uh oh, I feel like I’m coming down with something” feeling might help keep your illness at bay, or be much milder.

Relaxation and stress reduction: Stress is known immune suppressant, so the more often you are stressed out, the less energy your body has to fight disease. Yoga, qigong, tai chi and meditation — or even a night in with the TV and computer off and just a good book and a cup of tea can help your body take the energy it needs to fight off disease.

Exercise: Also fairly well documented is the connection between a strong immune system and regular, heart-pumping exercise. Walking is great, but if you can, make part of your walk brisk. Participation in extreme sports and pushing yourself beyond your limits actually has an immune-damping effect, so the idea here is moderation.

Teetotaling: It’s boring but true: alcohol and other drugs decrease immunity. It’s no coincidence that it’s this time of year, when we are encouraged to indulge the most, that we tend to get sick. A great tactic is to say yes to a glass of wine or a cocktail — but sip it slowly and savor it. You’ll be good to drive, avoid illness and keep the pounds off, too. Or choose just one night to have “too many” drinks — like Christmas Eve or New Year’s, instead of drinking away Thanksgiving through Jan 1.

 by STARRE VARTAN     source: www.mnn.com    November 7, 2011


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Climate change is shifting areas of skin disease concern

Climate change is bringing certain skin diseases and other illnesses to regions where they were rarely seen before, according to a recent research review.

Dermatologists should keep these changing patterns of skin diseases in mind when making diagnoses, say the authors, who analyzed specific disease shifts in North America.

As the planet warms, many bacteria, viruses, fungi and parasites can survive in areas where they haven’t been found before, the review team writes.

In the U.S., for example, the incidence of the tick-borne Lyme disease increased from an estimated 10,000 cases in 1995 to 30,000 in 2013, and the area where it occurs keeps expanding from New England north into Canada as the ticks find their preferred habitat expanding.

“In places like Canada, now there are ticks that carry Lyme disease farther north than doctors would ever expect to see that,” Dr. Misha Rosenbach of the University of Pennsylvania in Philadelphia told Reuters Health said in a phone interview.

The range of Valley Fever in the southwest U.S. is spreading in a similar way, he said.

Viruses like dengue, chikungunya and Zika are transmitted by mosquitoes originally from Africa and Asia, which have now spread widely throughout North America as the mosquitoes can survive further and further north.

“We are seeing a much wider spread northward for some of these formerly tropical diseases that are now in Texas and Florida,” Rosenbach said.

Seventeen of the warmest years on record occurred within the last 18 years, largely due to combustion of fossil fuels and destruction of rainforests, the authors write in the Journal of the American Academy of Dermatology.

globe

Water warming and flooding can also give rise to skin threats not previously typical of certain areas, the authors note. Ocean warming increases jellyfish populations, and Portuguese man-of-war now swim along the southeast U.S. coastline where they once did not, for example.

Parts of North America, particularly the Great Lakes, should expect substantially greater rainfall and therefore more outbreaks of waterborne disease as well.

Increasing temperatures in the Gulf of Mexico contribute to the increased cases of illness from consuming raw oysters.

Another skin-related consequence of climate change is skin cancer: as ozone is depleted, the risk of skin cancer goes up. A two-degree temperature increase could raise skin cancer incidences by 10 percent each year, the authors write.

The dermatologic consequences of climate change may not all be negative – you could argue that if temperatures keep rising, some mosquito habitat will be dried out due to drought and some disease ranges may shrink, Rosenbach said.

When doctors see patients with a fever and a rash, he added, “what you suspect” as the diagnosis “depends on where you are.”
“It’s important to remember that what people learned 20 years ago or 10 years ago in medical school can be subject to rapid change,” he said. “The bottom line is it’s important to keep an open mind about possible diagnoses.”

By Kathryn Doyle      Fri Oct 21, 2016
 
SOURCE: bit.ly/2enGiMA   Journal of the American Academy of Dermatology, online October 11, 2016.       www.reuters.com


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This ONE Ingredient Can Reduce Pain and Inflammation

Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain. – WebMD

“Research shows that ginger affects certain inflammatory processes at a cellular level.”

A positive development in the world of medicine is the willingness of medical professionals to experiment with natural remedies. Despite technological advancements and cutting-edge pharmaceuticals, some of the most effective medicines can be found right in our local grocery store.

The typical American diet disproportionally includes sugar, sodium and other additives that wreak havoc on our body. This is partially due to the fact that, through advances in food science, we’ve accepted convenience at the expense of what our body really needs: a natural, healthy diet.

Fortunately, enough research now exists that proves the effectiveness of everyday foods. One of those foods is ginger – a sweet and spicy ingredient that also happens to benefit our health in a number of ways. In addition to the great taste, ginger is a nutritious and exceptionally versatile ingredient.

Arthritis is one of the most prevalent ailments in society today. A painful and degenerative condition, arthritis is caused by inflammation in the joints. This inflammation adversely affects mobility and causes often debilitating physical pain. The most common form of arthritis, osteoarthritis, has a tendency to get worse with age as natural wear and tear of the body takes its toll.

It’s this inflammatory response where ginger truly demonstrates its medicinal properties. One of the leading arthritis organizations, the Arthritis Foundation, promotes ginger as a natural anti-inflammatory ingredient. The organization’s website cites a study by the University of Miami that suggests ginger supplementation as a natural substitute for nonsteroidal anti-inflammatory drugs (NSAIDS). In the study of 247 patients with osteoarthritis of the knee, those given a highly concentrated dose of ginger extract “reduced pain and stiffness in knee joints by 40 percent over the placebo.”

One of the study’s lead researchers states that “Ginger has anti-inflammatory, anti-ulcer and antioxidant activities, as well as a small amount of analgesic (pain reduction) property.” In other words, it is ginger’s ability to counteract inflammation and pain that makes the spice a particularly potent medicinal alternative. This is certainly positive and welcome news for the millions of people who suffer from pain and inflammation from arthritis and other ailments.

ginger

As mentioned, ginger is an incredibly versatile ingredient that can be consumed in a number of different forms. The Arthritis Foundation notes that choosing an effective form of ginger is essential to experiencing the most powerful effects from its medicinal properties. Specifically, the organization recommends choosing supplements that use “super-critical extraction,” a process that results in the purest ginger. This process also provides the greatest medicinal effects of any ginger delivery method.

That said, there are a number of ways to incorporate ginger into your diet. Many people add ginger to fresh juices and everyday food. Favorite foods and beverages to include ginger as an ingredient are: carrot ginger lentil soup, stir fry, ginger berry smoothies, salad, split pea soup, kale juice, homemade ginger ale, ginger cookies and candy ginger.

Aside from ginger’s anti-inflammatory properties, the spice also serves other medicinal purposes. Research has shown that ginger can relieve the pain caused by headaches, menstrual cramps, and other injuries. Some research has even documented that the potency of ginger’s anti-inflammatory and pain reduction benefits exceeds that of painkillers and other drugs.

GINGER ALSO HELPS:

– Fight cancer. Studies show that ginger may help to kill cancer cells. Promising research exists that specifically shows ginger’s powerful counteractive effects in breast cancer patients.

– Aid digestive processes and reduce bloating. Ginger tea and ginger ale drinkers have known this for quite some time. The ingredient contains certain compounds that counteract digestive discomfort while improving digestive processes – both of which help to ward off and reduce bloating.

– Prevent and aid motion sickness. A plethora of research exists that notes ginger’s counteractive effects on nausea and vomiting. For this reason, ginger ale and other ginger beverages are a favorite for those that suffer from motion sickness.

– Prevent sickness. As an anti-viral, ginger is effective in reducing the likelihood of illness. At minimum, consuming ginger during cold and flu months should be considered as a viable alternative.


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The 4 Best Ways to Prevent a Cold

Follow these simple tips to avoid becoming a sniffly, snotty, glassy-eyed mess when cold season rolls around

BY ALEXA TUCKER    Friday, October 9, 2015

Getting a cold sucks, but it’s not inevitable. And while 33 million diagnoses each year—according to a CDC report—might suggest otherwise, we found four simple strategies that can help you escape cold season unscathed.

But you have to be diligent. And by diligent, we mean you can’t just read this and sort of follow the advice. You have to stick to it. Because the moment you let up is when colds take hold. (You’ll probably have to get a little lucky, too.)

1. Stop Touching Your Face

This tip may seem obvious, but it’ll be tough to follow through. That’s because people touch their faces an average of 3.6 times every hour, a 2012 study in Clinical Infectious Diseases found.

And that’s a problem, because bringing your hands to your face can spike your cold risk. Workers who report sometimes touching their nose or eyes with their fingers were 41 percent more likely to come down with an upper respiratory infection than those who keep their hands off, according to researchers in Japan.

While you can catch the common cold through germ droplets in the air, the most efficient form of transmission for that particular infection is actually hand contact with secretions that contain the virus, the researchers say. So if your hands touch a surface with the virus on it, and then you touch your face, you can easily introduce the bug into your body.

If you can’t help touching your face, just make sure your digits are clean. That means scrubbing your hands for at least 20 seconds (sing “Happy Birthday” in your head), making sure to hit the backs of your hands, between your fingers, and under the nails, the CDC says.

cold

 

2. Get Plenty of Sleep

Skimping on shut eye can leave you susceptible. People who sleep fewer than six hours a night are four times as likely to catch a cold as those who log seven hours or more, a study published in the journal Sleep found.

This may be because sleep loss messes with certain types of immune cells called B and T cells, which are critical in protecting us from viruses, says study coauthor Aric Prather, Ph.D., an assistant professor of psychiatry at University of California San Francisco.

“Additionally, sleep loss is related to an increase in inflammation, which is believed to play a role in cold symptom severity,” he adds.

3. Hit The Gym

You should keep up your workout routine when the temperature drops. The reason:  People who exercise five or more days a week take up to 46 percent fewer sick days than those who exercise one day or less a week, according to a study from Appalachian State University.

When you exercise, your blood flow and body temperature increase, and your muscles contract. These factors signal your body to recruit important disease-fighting cells that are stored in your lymphoid tissues.

These cells are then recirculated throughout your system, says lead researcher David Nieman, Dr.P.H. This allows your body to detect—and kill off—potential disease-causing intruders.

To jack up your immune system, Nieman says near-daily cardio of 30 to 60 minutes a session should do the trick. (He notes that resistance training can work, too, but says it should be total-body training, since it appears to be more effective in immune-cell recruitment than routines that target one or two body parts.)

4. Hug It Out

Preventing a cold may truly be in your own hands. Stressed-out people who were more likely to have hugged within the past day are better able to fight off the virus than those who are more hands-off, a study in the journal Psychological Science found.

“Hugging is a physical expression of social support, and when people feel they are supported, they also feel they are better able to handle stress,” says study co-author Denise Janicki-Deverts, Ph.D., a research psychologist at Carnegie Mellon University.

And that’s important, because stress itself has been connected to increased cold risk, possibly because it may spark the release of certain hormones that can wreak havoc on your immunity, says Janicki-Deverts.