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With Hallowe'en just around the corner, it's a good idea to look at the effects of extra sugar that our children - and many adults - are likely to consume. I'm not thinking so much about the effects of sugar on dental health (although that is a valid concern) as on our immune system. I'm not concerned with the sugar in fruit, but with the simple sugars found in candy, soft drinks, cakes and so on. Read on below...
These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.
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How Can You Boost Your Immune System?
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The effects of excess sugar on the immune system
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It has been shown that excess sugar depresses immunity. This is important to keep in mind since Hallowe'en is followed soon after by the holiday season - and all of this occurs early in the 'flu season.
How much sugar is too much?
 Studies have shown that drinking a sugar solution containing about 100gm of sugar (or 24 teaspoons) can suppress the body's immune responses. This is the amount of sugar contained in just two and a half average 12 ounce soft drinks. Simple sugars, including table sugar, glucose, fructose, and honey, caused a 40% drop in the ability of white blood cells to engulf bacteria or kill germs. In contrast, drinking a complex carbohydrate solution (i.e. starch) did not have this effect on white blood cells.
It's not just Hallowe'en and the holiday season that should concern us; there are many other situations where sugar is excessively consumed. For example, teens and college students tend to drink too many soft drinks containing caffeine and sugar when they study for exams and during stressful times. Stress also suppresses immunity, so it's not surprising that students (and others) often get sick at a time when they most need to be well.
How long is the immune system depressed after consuming too much sugar?
The immune suppression begins less than 30 minutes after ingestion, is most noticeable 2 hours after ingestion, and was still noticeable 5 hours after ingestion.
There are many, many other ways in which sugar harms our health, including (but not limited to):
- Sugar contributes to obesity.
- Sugar contributes to type 2 diabetes.
- Sugar consumption can result in increased behavioural problems in people with ADHD (Attention Deficit Hyperactivity Disorder).
- Sugar causes inflammation which, in turn, causes many major diseases, such as heart disease, cancer, and dementia.
- Sugar causes premature aging.
- Sugar can adversely affect eyesight.
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How can you boost your immune system?
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There are many things we can do to boost our immune system, including:
- Get enough, good quality sleep.
- Regular, moderate exercise, like a daily 30 minute walk, can help your immune system fight infection.
- Eat a healthy diet without too much sugar. Eat more fruits and vegetables, and ensure adequate intake of nutrients, such as vitamin C, vitamin E, beta carotene, zinc. Eat a variety of brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Garlic, selenium, and omega-3 fatty acids are also beneficial to the immune system.
- Choose unprocessed, whole foods, such as fresh fruits and vegetables, whole grains, beans, lentils, and good quality cuts of meat, chicken, and fish. Avoid chemicals, preservatives, trans fats, MSG, and dyes. Less-processed foods, and fewer ingredients in prepared products will generally mean you're eating healthier food.
 Choose spice. Some spices and foods contain substances called mucolytics, which help reduce congestion in your sinuses and breathing passages. Examples are cayenne pepper, crushed red pepper, garlic, radish and hot mustard.- Choose healthy drinks, such as filtered water with fresh lemon/lime juice, or fresh vegetable/fruit juice. Many herb teas are filled with antioxidants that promote health.
- Choose to eat less. Overeating and high calorie intake are linked to depressed immune response. Weight management is important since being more than 20 pounds overweight has been shown to suppress overall immune function.
- Manage stress well. Learn to meditate. Slow down. Connect with other people. Work out to blow off steam.
- Strong relationships are good for you. Studies have shown that people who feel connected to friends, either a small or larger group, have stronger immunity than those who feel alone.
- Maintain your sense of humour. Laughing is good for you! It curbs levels of stress hormones and helps the body to fight infection.
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Supplements for Maintaining a Healthy Immune System
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 There are some Nature's Sunshine supplements that are very helpful for maintaining a healthy immune system.
You can find information about these products and purchase them in our online store:
- Vitamin C (1000 or 500 mg)
- Vitamin E with Selenium
- Super Omega-3
- Zinc & Vitamin C lozenges
- Garlic, High Potency
- Super Vitamins & Minerals
- Silverguard Mouthwash (colloidal silver)
- Zambroza
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Within a few minutes of my first visit I knew I was in good hands with Ramila, as she had the uncanny ability to understand my problem and therefore get to the root of my illness.
- A.J., Ottawa
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