OPTIMIZING YOUR IMMUNE SYSTEM - VOLUME 12, ISSUE 6 - OCTOBER 2020

Now that fall is here, and the weather is cooler, it's that time of year, especially in these unusual times, when we need to return our focus to optimizing our immune system. In our April 2020 newsletter, we discussed several activities we can undertake to optimize our immune system, such as washing our hands, exercising regularly, eating a healthy diet, getting adequate good quality sleep, and managing stress levels. This month, I'm focusing on some of the supplements we offer that can help you optimize your immune system.

There are a number of supplements that would help you to maximize your immune system. You can find information about these products and purchase them in our online store.

Vitamin D3

You may be aware that vitamin D3 is important for bone health, but it has several other beneficial functions. Research shows that it plays a significant role in immune function. And a deficiency in vitamin D3 has been shown to increase your susceptibility to influenza and other viral infections of the upper respiratory tract.

Clearly, this is relevant to the current pandemic. There are preliminary indications that vitamin D3 reduces the rate of SARS-CoV-2 infection and lowers the risk of severe COVID-19.

Vitamin D3 supplementation is especially important in the wintertime when the prevalence of vitamin D deficiency rises due to a lack of sunlight exposure. Did you know 42% of Americans are Vitamin D deficient? And Canadians probably have similar levels of low vitamin D3, if not greater since we're farther north. Low levels of vitamin D can increase your risk of:

• Impaired immunity

• Slow wound healing

• Fatigue

• Depression

• Bone loss

• Muscle pain

Vitamin C

No doubt you know that vitamin C is recommended to maintain good health, especially if you feel like you're catching a cold or flu. Vitamin C is a proven antioxidant that has many essential functions in the body, including supporting the immune system.

Zinc

Zinc lozenges are a well-known remedy for symptoms of the common cold, but zinc is also vital for a healthy immune system, among other things. It is extremely important for overall good health. Zinc can be obtained from several foods, including beans, meat, nuts, fish and other seafood, whole grain cereals and dairy products. A supplement can also be taken.

We have an additional supplement containing zinc, available only from our office, called ACES plus Zinc. It contains vitamins A, C, E and selenium (plus zinc). These are all antioxidants and it is a great immune system optimizer.

Colostrum

Colostrum is highly concentrated in the first feeding of a nursing mother in mammals and essential to the health of newborn humans and animals. When colostrum is consumed as a supplement, the source is bovine colostrum. Benefits of colostrum:

• Colostrum is critical to the development of the immune system.

• It not only protects against infections but it may also help protect against allergies and asthma.

• It reduces inflammation.

• Colostrum is antimicrobial. Supplementation has been shown to reduce the incidence of upper respiratory tract infections in both children and adults. Its antimicrobial properties have also been shown to impact the health of the gut lining. Since 70 percent of the immune system is in the gut, this is a benefit to the immune system.

Olive Leaf Extract

Olive leaf extract contains a particular polyphenol called oleuropein, which is responsible for its antioxidant properties and beneficial effects on the immune system. Olive leaf extract is also anti-inflammatory and is known for benefiting cardiovascular health, as well as many other aspects of health.

Probiotic Eleven

It may not seem obvious that probiotics would help your immune system, but, as mentioned above, we now know that 70% of the immune system is in the gut. Probiotics help deal with imbalances in the gut microbiome (the community of microbes or microorganisms living in the gut), which helps improve immune function. Nature's Sunshine also sells Acidophilus - Bifidobacterium and Bifidophilus Flora Force.

Zambroza

• A source of antioxidants for the maintenance of good health.

• A flavourful blend of 14 exotic fruit and extracts.

How It Works: Nature's Sunshine Zambroza is a combination of 14 of the most recognized healthful fruits and extracts gathered from around the world. Zambroza's ingredients are rich in bioflavonoids, polyphenols and antioxidants. Among Zambroza's key ingredients is mangosteen, a fruit found in eastern tropical countries, such as Thailand. Mangosteen fruit and its pericarp (peel) contain the greatest known supply of highly-researched, polyphenolic compounds called xanthones. Other ingredients of note are açai berry, pomegranate, blueberry, and wolfberry (goji berry).

Turmeric Curcumin

Curcumin, the main active ingredient in the spice, turmeric, has been shown to optimize immunity by reducing inflammation. Clinical trials indicate that it may help with a number of inflammatory and autoimmune conditions.

Vitamin B Complex

Vitamin B Complex is recommended because it can help to reduce your stress levels and improve your mood. As I'm sure you're aware, high-stress levels have an adverse effect on the immune system.

This list of supplements may seem overwhelming, and you may not want to take that many supplements! While they are all important, I would suggest that the highest priority would be vitamin D3, vitamin C and zinc.

I would be happy to advise you on the other supplements, depending on your personal situation. Please call 613.829.0427 if you would like to book an appointment.

References:

1. Livingston M. Vitamin D is crucial for immune health -- make sure you're getting enough. https://www.cnet.com/health/the-surprising-role-vitamin-d-plays-in-your-immune-health/ April 9, 2020. Accessed September 29, 2020.

2. Mercola J. Vitamin D cuts SARS-CoV-2 infection rate by half. https://articles.mercola.com/sites/articles/archive/2020/09/28/coronavirus-infection-rate-vitamin-d.aspx?cid_source=dnl&cid_medium=email&cid_content=art1HL&cid=20200928Z1&mid=DM667062&rid=975102910 September 28, 2020. Accessed September 28, 2020.

3. Doheny K. More vitamin D, lower risk of severe COVID-19? https://www.webmd.com/lung/news/20200518/more-vitamin-d-lower-risk-of-severe-covid-19 May 18, 2020. Accessed September 28, 2020.

4. Group E. How vitamin C boosts the immune system. https://globalhealing.com/natural-health/how-vitamin-c-boosts-immune-system/ March 30, 2020. Accessed October 5, 2020.

5. What are the health benefits of zinc? https://www.medicalnewstoday.com/articles/263176 Accessed September 28, 2020.

6. Jockers D. 6 immune benefits of colostrum. https://drjockers.com/6-immune-benefits-colostrum/ Accessed September 29, 2020.

7. Decker C. The immune and gastrointestinal benefits of colostrum. https://todayspractitioner.com/immunity/the-immune-and-gastrointestinal-benefits-of-colostrum/#.X3OogO17nIU September 5, 2020. Accessed September 29, 2020.

8. Melcher G. 15 benefits of olive leaf extract. https://healyourbodyholistically.com/health-benefits-of-olive-leaf-extract/ February 10, 2020. Accessed October 1, 2020.

9. The Dr. Perlmutter Team. Benefits of probiotics for your mood, gut, and immune system. https://www.drperlmutter.com/benefits-of-probiotics-for-your-mood-gut-and-immune-system/ March 21, 2019. Accessed October 1, 2020.

10. Gleb. Curcumin for immunity. https://supplementsinreview.com/immune/curcumin-immune/ February 14, 2017. Accessed October 2, 2020.

11. Health benefits of taking B-Complex vitamins. https://www.healthline.com/nutrition/vitamin-b-complex#benefits Accessed October 2, 2020.

HOW CAN YOU BOOST YOUR IMMUNE SYSTEM? - OCTOBER 2016 - VOLUME 8 ISSUE 7

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. Volume 8, Issue 7 How Can You Boost Your Immune System? Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com The effects of excess sugar on the immune system 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. How can you boost your immune system?​ 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. Supplements for Maintaining a Healthy Immune System 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   For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products, and our clinic, and order products. References: Sears A. Harmful effects of excess sugar. askdrsears.com/topics/feeding-eating/family-nutrition/sugar/harmful-effects-excess-sugar  Accessed October 13, 2016. Appleton N. Counting the many ways sugar harms your health. articles.mercola.com/sites/articles/archive/2005/05/04/sugar-dangers-part-two.aspx May 4, 2005. Sears A. Food that boost your immune system. askdrsears.com/topics/feeding-eating/family-nutrition/foods-to-boost-immunity/foods-that-boost-your-immune-system  Accessed October 13, 2016. 6 immune system busters and boosters. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters?page=1  Accessed October 13, 2016. 5 choices for food to help your immune system. appliedhealth.com/5-choices-for-food-to-help-your-immune-system/  Accessed October 19, 2016. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. 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

BOOST YOUR IMMUNE SYSTEM - NOVEMBER 2015 - VOLUME 7 ISSUE 8

It's that time of year again when flu season is starting, and we need to know how to protect ourselves from any illness this winter. We need to counteract the common tendency to neglect ourselves, get too tired and more susceptible to any illness that's going around. Happily, there's a lot we can do to take good care of ourselves - and stay healthy. Find out more 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. Volume 7, Issue 8 Boost Your Immune System Ramila Padiachy Doctorate of Natural Medicine (DNM)® R.Ac. Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Staying Healthy - The Basics I'm sure you already know the basics of staying healthy: Think positively. Exercise regularly. Wash your hands frequently and thoroughly. Eat a diet high in fruits, vegetables, and whole grains, and low in refined carbohydrates. Get adequate, good quality sleep. Maintain a healthy weight. Manage your stress levels. (See our June 2014 newsletter.) Strong relationships and a good social network are good for you. If you drink alcohol, drink only in moderation. Don’t smoke. Boost Your Immune System In fact, all of those basics have a positive effect on your immune system and its ability to function if - or when - you're exposed to flu or cold germs, or bacteria. So, they are all really good strategies for preventing illness. Here are some reasons that these strategies are effective boosters of your immune system: Think positively. Happier people are less likely to develop colds when exposed to cold viruses, according to research at Carnegie Mellon University. People with high positive emotion scores produce enough cytokine (a protein) to help recruit other immune cells to fight off infections. Exercise regularly. A study compared women who worked out 5 days a week for 45 minutes with women who attended a 45-minute session of stretching exercises once a week. The group that exercised less vigorously only once a week had nearly four times as many colds as the group that worked out more often over a one year period. It is believed there is a temporary increase in immune-fighting cells with each episode of exercise. Wash your hands. Hand washing is an extremely effective public health measure. Consider that you only need to make contact with a cold or flu virus and then touch your eyes, nose or mouth to get infected. A 2008 review in the British Medical Journal stated that hand washing is far more effective at reducing risk than antiviral drugs. Be sure to wash for 20 seconds using soap and warm water. Manage your stress levels. Animal studies have shown: Stressful situations delayed the production of antibodies in mice infected with influenza virus, and suppressed the activity of T cells in animals inoculated with herpes simplex virus. Social stress can be more damaging than physical stress. Mice exposed to social stress were twice as likely to die as mice that were stressed physically. Isolation can suppress immune function. Infant monkeys separated from their mothers, especially if they were alone in a cage rather than in a group, generated fewer lymphocytes in response to antigens and fewer antibodies in response to viruses. In humans, it has been found that psychological stress affects the immune system by disrupting communication between the nervous system, the endocrine system and the immune system. This can result in higher levels of cortisol and, consequently, fewer antibodies in response to exposure to a virus. Probiotics. A relationship has been observed between "good" bacteria in the digestive tract and good immune system function. Eat a healthy diet. Certain foods are particularly good immune system boosters, including: Citrus fruits are high in vitamin C which you need to consume every day because your body can't produce or store it. That's much better than just taking vitamin C to get rid of a cold - prevention is the best bet. Vitamin C is believed to increase the production of white blood cells which are key to fighting infections. Red bell peppers contain even more vitamin C than citrus fruits, and are also a rich source of beta carotene. Broccoli is packed with vitamins A, C and E, as well as numerous antioxidants. The less you cook it, the more nutritious it is. Garlic is recognized for its value in fighting infections. Garlic also helps lower cholesterol and may prevent hardening of the arteries. Heavy concentrations of sulfur-containing compounds in garlic, such as allicin, are the secret to its immune-boosting properties. Ginger is good as a preventive measure, not just once you have a cold. Gingerol gives ginger its heat, and is a relative of capsaicin. Ginger may help decrease chronic pain and lower cholesterol. Spinach is not only rich in vitamin C, but also contains numerous antioxidants and beta carotene. As with broccoli, it's best cooked as little as possible to retain its nutrients. Yogurt is best if it has "live and active cultures" specified on the label. These cultures may stimulate your immune system to fight diseases. Look for yogurt fortified with vitamin D. Almonds are packed with vitamin E which is key to a healthy immune system. It is fat-soluble, meaning it requires the presence of fat to be absorbed properly. A half-cup serving of almonds provides nearly 100% of the recommended daily amount. Turmeric is a key ingredient in curries, and is well known as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Curcumin, which gives turmeric its distinctive colour, reduces inflammation and fever. Green tea, like black tea, is packed with flavonoids, a type of antioxidant. In addition, green tea has another powerful antioxidant known as EGCG (epigallocatechin gallate), which is largely destroyed in the production of black tea. Green tea is also a good source of the amino acid L-theanine which may aid in the production of germ-fighting compounds in your T-cells. While it isn't a food, vitamin D reduces the risk of respiratory infection. In addition, vitamin D has been shown to reduce the risk of dementia, several types of cancer, cardiovascular disease (including high blood pressure) and auto-immune diseases, such as multiple sclerosis and irritable bowel syndrome. Very importantly at this time of year, there is recent evidence that vitamin D helps combat SAD (seasonal affective disorder). Supplements to Boost Your Immune System Several Nature's Sunshine supplements, listed below, are effective immune system boosters. Visit  our online store to purchase any of the following products. Super Trio contains Super Supplemental (Iron-free) containing vitamins, minerals and herbs; Super Omega-3 (contains 760 mg EPA and 380 mg DHA); and Super NT-OX (includes green tea, curcumin and other antioxidants/anti-inflammatories) Cat's Claw Combination Echinacea & Golden Seal HRP-C Collostrum Nature's Silver Guard Bifidophilus Flora Force (probiotic) Acidophilus Bifidobacterium (probiotic) Probiotic 11 Ginger High Potency Garlic Green Tea Extract Vitamin D3 You can find information about these products in our online store. For additional information, please email ramila@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. References: How to boost your immune system. Harvard Health Publications www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system  Accessed October 27, 2015. 6 immune system busters and boosters. WebMD Medical Reference, 2015. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters  Accessed October 27, 2015. Young L. 9 ways to boost your immunity. www.besthealthmag.ca/best-you/prevention/9-ways-to-boost-your-immunity  Accessed October 27, 2015. Immune system boosters. www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#ImmuneBoosters1  Accessed October 27, 2015. Low vitamin D levels linked to greater risk of dementia. Tufts University Health & Nutrition Letter. 2014;32(9):1,3. Mercola J. Vitamin D - one of the simplest solutions to wide-ranging health problems. December 22, 2013. articles.mercola.com/sites/articles/archive/2013/12/22/dr-holick-vitamin-d-benefits.aspx Accessed November 5, 2015. Mercola J. Simple, inexpensive remedies for seasonal affective disorder. February 14, 2015. articles.mercola.com/sites/articles/archive/2015/02/14/seasonal-affective-disorder-vitamin-d.aspx Accessed November 5, 2015. Gloth FM, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging 1999;3(1):5-7. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Find out more about Ramila's approach to natural medicine. Featured Service Reflexology Reflexology is effective for insomnia treatment because it lowers stress and produces normal Qi flows. Many times, insomnia is a symptom of an acute stress related problem. Click here find out more. Since July '93, I have been seeing Ramila Padiachy, a certified reflexologist. She has given me tremendous help. I was getting a lot of shoulder and neck pain. Nothing was helping, I went to see a chiro. It would help a little. But seeing Ramila and following her treatment has improved my neck and shoulder pain. She has also given me advice on nutrition and also herb supplements to help me along. I feel she is very professional and definitely informative in her line of work. I would highly recommend her to my friends. - Gail D-H.