Thankfully, lifestyle factors such as diet and exercise play a big role in helping to bring balance back to your blood sugar levels. Prevention is key, and living a preventive lifestyle is perhaps the single most important action we can all take to help reduce the risk of future chronic disease.

Diabetes Types 1 and 2 – What is The Difference?

Type 1 Diabetes

Previously known as insulin-dependent or juvenile diabetes, Type 1 Diabetes is an auto-immune condition in which the body’s immune system attacks the pancreas, preventing it from producing enough insulin. The resulting high blood sugar can damage the blood vessels and lead to serious health problems. Close monitoring and lifelong insulin therapy are necessary.

Type 2 Diabetes

Considered a lifestyle disease, Type 2 – aka adult-onset or non-insulin-dependent diabetes – can develop after several years of imbalanced blood sugar levels causing the body to develop a resistance to insulin. When the cells stop responding to insulin they can’t easily take up glucose from your blood. As a result, the pancreas produces more insulin to force the cells to take up the glucose, until it eventually can’t keep up.

Type 2 diabetes becomes more common as we get older, and is particularly prevalent after 45 years of age. Sadly, we are now seeing Type 2 diabetes in younger people than ever before. Lifestyle factors have a great impact on the severity of Type 2 diabetes symptoms, and insulin is not always needed if patients are able to keep their levels under control.

The Blood Sugar Roller Coaster

Blood glucose highs and lows aren’t only for people with diabetes. In fact, our glucose levels fluctuate throughout the day as we eat. Our body takes care of blood sugar levels by storing the glucose in our cells to be used as energy.

When we eat a healthy, whole foods diet that is low in sugar and contains plenty of fiber, it is relatively easy to stay satiated and resist temptation. But once we start to rely on sugar and coffee as a way to make it through the afternoon, we quickly run into problems.

If you are someone who gets “hangry”, the following description of Reactive Hypoglycemia won’t come as a surprise:

Reactive Hypoglycemia

1. A high-sugar snack is eaten (candy bar, pastry, sweet cereal)
2. Blood sugar levels rise fast, causing the pancreas to send out an emergency flood of insulin to move that glucose out of the blood and into the muscles.
3. Blood glucose drops fast due to the flood of insulin, making you feel hungry again, with a particular craving for a sweet treat .
4. You reach for another high-sugar snack to feed the craving, inadvertently starting the roller coaster ride all over again.

The Role of Coffee

Coffee can work in a similar way to a sugary snack in that caffeine intake increases the stress hormone cortisol. When cortisol floods the body, the pancreas is triggered to produce insulin which quickly brings your blood sugar down, triggering snack cravings.

In studies caffeine has been shown to increase insulin levels and reduce insulin sensitivity, making that afternoon coffee, even without the accompanying sweet treat, ill advised if you are watching your insulin.

Tell-Tale Signs of a Blood Sugar imbalance

Some common symptoms that are often blamed on stress or aging may in fact be due to long term issues with high blood sugar. These include:

Mood Swings

Do you regularly “crash” after a carb-heavy meal or sweet snack? Do you feel shaky, irritable and “hangry” when you haven’t eaten in a while? Mood swings, including bursts of energy followed by rapidly depleted energy, are often in response to wide fluctuations in blood sugar.

Carb Cravings

Another frustrating irony is that high blood sugar leads to cravings for more carb-heavy and sugary foods, further adding to the cycle of insulin.

An “Abdominal Apron” of belly fat

When your body senses high glucose levels, it secretes more insulin in an attempt to trigger your cells to absorb the excess glucose. However, insulin also encourages fat storage, especially around the belly.

Hormone Imbalance

Healthy female hormones and blood sugar are intricately interconnected. Excess insulin causes the body to produce increased amounts of testosterone, and belly fat tissue converts this excess testosterone into estrogen. This scenario can lead to an imbalance between estrogen and progesterone that can bring on symptoms such as anxiety, depression, insomnia, fertility issues, and more.

Lifestyle Factors to Help Support Your Blood Sugar Levels

As mentioned, blood sugar highs and lows and the risk of type 2 diabetes are very much related to lifestyle, and certain lifestyle choices can greatly impact how well your body manages blood glucose. Here are my top tips for taming your blood sugar:

Eat to Improve Insulin Sensitivity

More Fiber

With its many health benefits for the gut and digestion, fiber intake has been linked to increased insulin sensitivity. Including foods with a high fiber content in all meals can help to reduce how high blood sugar spikes. Soluble fiber, which is found in foods like oats, beans and many berries, is the most effective.

Leafy Greens

Spinach, kale, broccoli and cauliflower have been researched for their role in helping reduce the risk of type 2 diabetes, likely because of their fiber and high concentrations of minerals as well as antioxidant polyphenols and vitamin C.

Low Glycemic Foods

The glycemic index (GI) was developed to measure a food’s impact on blood sugar. The higher the food is found on the index the faster it spikes blood sugar, while the foods found on the lower end of the glycemic index are more slowly digested and absorbed. Note that the glycemic index only applies to foods that contain carbohydrates. A number of studies have found that following a low glycemic diet can reduce the risk of developing type 2 diabetes.

Following a low glycemic diet doesn’t have to be difficult, and lists are readily found on Google. Try swapping high-GI white bread for a lower-GI choice like cauliflower spreads or breads made with almond, cassava and coconut flour (all naturally gluten-free). When it comes to fruit, stick to berries, apples, cherries and grapefruit over tropical fruits like mangoes, pineapple, and bananas.

Remember that Drinks Have a Big Impact

Sweet beverages can contain a surprising amount of sugar, and one study found that people who drank at least one sweet drink a day had a 26 percent higher chance of developing diabetes!

Juice

Fruits are naturally high in sugar, and by juicing them you may find yourself knocking back multiple servings in one go, guaranteeing a sugar spike (that’s even the case when it comes to unsweetened fruit juice). If you are looking to add a healthy juice to your diet, focus on those exclusively from vegetables such as carrots, beets, celery and kale.

Smoothies

Blending fruit into a smoothie means you keep the fiber which is good, however it is easy to overdo the sugar content. Try reducing the sweet ingredients (ie limit yourself to ½ a banana) and give alternatives such as avocado and nut butters a try. These higher fat ingredients help to increase satiety so a smaller smoothie is often enough.

Tea & Coffee

We have discussed the impact coffee can have on blood sugar and insulin levels. It is a good idea to keep coffee to a minimum, instead choosing a herbal tea such as rooibos or peppermint, or a coffee replacement with dandelion or chicory in the afternoon.

Water

When it comes to managing blood sugar, let’s not forget about the importance of fresh, filtered water. It helps you to stay hydrated, keeps your digestion moving and your cells healthy, and is vital for intercellular communication. Not to mention that water has been labelled as “the biggest catalyst for weight loss”.

Get a Good Night’s Sleep

High blood glucose levels can seriously impair your ability to get a good night’s sleep, but that sleep is in itself a vital component when it comes to managing your blood sugar. In fact, sleep deprivation has often been tagged as a risk factor for pre-diabetes. Practice good sleep hygiene, including turning off all devices an hour before bed, sleeping in a cool, dark room and limiting drinks of any kind before bedtime by ideally two hours.

Become Purposeful About Exercise

Exercise helps maintain healthy blood sugar levels by increasing insulin sensitivity and making your muscles more efficient at glucose absorption. Studies suggest high-intensity interval training is the most effective at burning sugar, but any form of cardio that you can maintain over the long haul, along with some resistance training, is an excellent and sustainable approach. Yoga and Pilates have a good mix of strength, cardio and relaxation and have been researched for their positive impact on stabilizing blood sugar in diabetes patients.

Taking a walk around the block after dinner each night is an excellent habit which allows your body to burn off some glucose so that you sleep better – and as controversial as it may be in some families, being the one who does the dishes and tidies up before bed can be just as effective.

Supplements To Help Support Healthy Blood Glucose Levels

It is important to always work with a healthcare practitioner when considering supplements, since many factors must be considered to determine what is right for you. The following supplements have been researched for their help with blood glucose levels:

Berberine

This supplement derived from a group of berries is emerging as a metabolic disease and weight loss superstar. It is being researched for its action on several main drivers of chronic disease:

· Lowering blood sugar and bad cholesterol (LDL) as effectively as commonly prescribed medications.
· Reducing blood fats (triglycerides) and blood pressure.
· Reducing insulin resistance and inflammation.
· Balancing metabolic hormones and the microbiome.
· Supporting a healthy metabolism by stimulating a major metabolic regulator (AMPK)
· Promoting weight loss, lowering BMI and waist size

Check with your health practitioner before taking Berberine as it can cause digestive upset.

Cinnamon

Often seen as just a culinary spice, cinnamon has been researched for its ability to improve cellular response to insulin, helping test subjects with diabetes and insulin resistance reduce their fasting blood glucose levels by approximately 10%. The most effective form to take is an extract of Ceylon cinnamon.

Talk to your health practitioner about the appropriate dosage for you.

Vitamin D

A deficiency in vitamin D is very common, and problematic. The body makes vitamin D when we go outside in the sun, however even the sunshine states post an alarming 40% rate of vitamin D deficiency. Your ability to breakdown, digest and absorb fat affects vitamin D levels also.

Not only is this fat-soluble vitamin crucial for supporting the immune system, it has also been shown to improve the function of pancreatic cells that make insulin and increase your body’s responsiveness to insulin.

Talk to your practitioner about testing your vitamin D level so that you have a better idea of how much your body needs.

The complications that arise when we don’t properly manage our blood glucose over time are serious. They can include heart, blood vessel and nerve damage, kidney disease, and eye damage. However, taking charge of the necessary lifestyle factors can give great results in a short amount of time.

If you are ready to understand your blood sugar levels better, give us a call and let us support you as you take charge of your future health.

You can schedule a time for a Discovery Call at this link: DISCOVERY CALL

Be well,

Valencia Ray, MD

References

Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi: 10.3109/10408363.2015.1084990. Epub 2015 Sep 17. PMID: 26376619; PMCID: PMC4822166.

Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122. doi:10.2147/DMSO.S29222

Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care. 2010;33(12):e147-e167. doi:10.2337/dc10-9990

Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377

Vega-López S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10):1361. Published 2018 Sep 22. doi:10.3390/nu10101361

Bhupathiraju SN, Tobias DK, Malik VS, et al. Glycemic index, glycemic load, and risk of type 2 diabetes: results from 3 large US cohorts and an updated meta-analysis. Am J Clin Nutr. 2014;100(1):218-232. doi:10.3945/ajcn.113.079533

Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes, A meta-analysis Vasanti S. Malik, SCD, Barry M. Popkin, PHD, George A. Bray, MD,, Jean-Pierre Després, PHD, Walter C. Willett, MD, DRPH, and Frank B. Hu, MD, PHD, Diabetes Care 2010 Nov; 33(11): 2477-2483. https://doi.org/10.2337/dc10-1079

The InterAct consortium. Consumption of sweet beverages and type 2 diabetes incidence in European adults: results from EPIC-InterAct. Diabetologia 56, 1520–1530 (2013).

Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-AnalysisRobert W. Allen, Emmanuelle Schwartzman, William L. Baker, Craig I. Coleman and Olivia J. Phung, The Annals of Family Medicine September 2013, 11 (5) 452-459; DOI: https://doi.org/10.1370/afm.1517

James W. Daily, Mini Yang, Da Sol Kim, Sunmin Park, Efficacy of ginger for treating Type 2 diabetes: A systematic review and meta-analysis of randomized clinical trials, Journal of Ethnic Foods, Volume 2, Issue 1, 2015, Pages 36-43, ISSN 2352-6181, https://doi.org/10.1016/j.jef.2015.02.007.

The post Diabetes Prevention – What You Need to Know appeared first on Valencia Ray, MD.

Having an imbalance in your physical body can lead to imbalances in your organs as well. Let’s talk about how and what you can do to keep your body strong.

What is the Musculoskeletal System?

The musculoskeletal system is a complex, interconnected network controlled by the nervous system. It’s comprised of the body’s:

• Bones/skeleton
• Muscles
• Tendons
• Ligaments
• Joints
• Other connective tissue
  

The skeleton provides a strong, supportive foundation to the network of muscles, tendons, fascia, ligaments, joints, and other connective tissue which work together to support your own weight and provide movement. 

How Does Physical Pain Develop?

There are hundreds of potential reasons you may develop musculoskeletal pain, but some of the most common are related to injury, aging, and disease/conditions.

Injury

A myriad of injuries can affect the musculoskeletal system. They can result from falls, jerking movements, postural imbalance, and direct trauma that cause fractures, sprains, and dislocations.

Postural Imbalance

Poor posture regularly leads to musculoskeletal pain such as carpal tunnel syndrome, bursitis, chronic back pain, or sciatica. The compensations your body makes to accommodate these injuries and imbalances can themselves lead to pain in a whole new area of the body.

Aging

As we age, we naturally lose muscle mass and bone density.  However, nutrition, stress levels, and exercise (or not) affects this, not just ‘age’. Decreased muscle mass affects our stability and ability to ward off injury, while decreased bone density as in osteoporosis leaves us more susceptible to bone fractures. Cartilage also begins to wear down as we age causing osteoarthritis pain, stiffness, and a limited range of motion. Some of our chronic conditions and deterioration is not just from ‘age’ as much as it is due a lifetime of poor self-care and nutrition.

Disease Conditions

Arthritis is the most common condition that causes musculoskeletal pain in people of all age groups. Both Osteo and Rheumatoid types cause inflammation that results in pain, stiffness, and a limited range of motion. Other conditions such as gout, fibromyalgia, muscular dystrophy and scoliosis can also lead to chronic pain.

What Affects One System Affects the Whole

Musculoskeletal imbalance leads to lower mobility which affects other systems in the body such as the lymphatic and digestive systems which rely on the body’s movement to help them dispose of waste and toxins.

The respiratory system is also affected, often in the form of shorter breaths and less oxygenation due to postural issues and immobility. This in turn affects the cardiovascular system which has to work harder to oxygenate the body – not to mention areas of compression from sitting which can lead to high blood pressure and even arterial damage. This circulation damage can affect bones, nerves, and tissue in the area affect by chronic sitting without taking breaks.

Researchers at the University of California have even discovered a connection between sedentary behavior and thinning regions in the brain that is critical to new memory formation. Take exercise breaks – dance, trampoline, brisk walk! It all helps!

How to look after your Musculoskeletal system so it looks after you

One thing is for sure, the chronic aches and pains that develop and linger in your body don’t usually go away on their own.  They need help in the form of a health-focused lifestyle, a conscious effort to reduce inflammation, restorative movement, and activity.

Maintaining your overall general health is the best way to keep your musculoskeletal system resilient to the insults of daily life.  Eating a well-balanced diet, participating in regular, moderate exercise, managing stress, and getting plenty of sleep every night all contribute to a healthy musculoskeletal system, as does not smoking and maintaining a healthy weight.  Some additional guidelines include:

Stand Up Every Half Hour

Research tells us that people who stay sitting in the same position for less than 30 minutes at a time live longer! During the workday, meetings and deadlines don’t always offer the freedom to move but sitting in one position for prolonged periods has a significant impact on your health that goes beyond the inevitable stiff back. Set a timer on your phone as a helpful reminder to stand up regularly for a purposeful moment of movement.

Practice Regular Weight-Bearing Exercise

While aerobic exercise such as walking is a great way to oxygenate the body and does help prevent the loss of bone mass that can come with aging, it doesn’t increase your musculoskeletal strength.

Strength and resistance exercises are the keys to increasing your bone density – they include lifting weights, swimming, and cycling. The weight exerted by the exercise needs to be greater than what you would normally experience with everyday use in order to make a difference in bone density as well as increase the natural lubrication of the joints. Keep in mind that weight-bearing exercise strengthens the specific area that you are working out, making a regular full-body routine important.

Maintain a Strong Core

The system of muscles on the front, sides, and the back of the torso are collectively referred to as the core. These muscles are directly responsible for maintaining stability in the center of your body, in addition to supporting daily movements (such as walking, sitting, carrying your groceries, and playing sports). When these core muscles become weak, the musculoskeletal system is more prone to poor posture, bad biomechanics, and ultimately, to injuries and falls.

In addition to preventing injury and chronic pain, maintaining a strong core also promotes healthy digestion and immunity by enhancing blood circulation.

Keeping your core strong isn’t all about sit-ups – in fact, a deeper and more holistic approach to core strengthening is recommended. Pilates, for example, is a great way to maintain a strong core and is an accessible form of exercise for people of every age and fitness level. 

Practice Functional Movement

Functional movement refers to exercising using movements that purposefully reflect real-life biomechanics.  This includes everything from bending down to pick up a ball, turning quickly because you heard a crash, to simply walking up a flight of stairs. Functional movement exercises encompass all of the body’s movements and there are thousands of variations of the forms it can take. 

Functional movement exercises are designed to counteract the physical decline and bad habits that sedentary modern living tends to cause and to strengthen the everyday functions required of the musculoskeletal system. They can be done at home and at your own pace. “The Functional Patterns” YouTube channel is a fantastic resource to learn more about functional movement and finding exercises to strengthen the musculoskeletal system.  Their video Bad Posture – How to Fix Rounded Back Desk Posture is a great place to start. 

Keep Inflammation at Bay with Supplements

There are a number of nutritional supplements that have been researched for their role in promoting healthy joint function their anti-inflammatory effects on the body, including:

• Fish oil
• Krill oil
• Curcumin / turmeric
• Glucosamine
• Chondroitin
• Boswellia serrata extract
• SAMe / S-adenosyl-L-methionine
• Devil’s claw
• MSM / Methylsulfonylmethane

I can help

Do you experience musculoskeletal weakness, pain or inflammation? Are you encountering health problems you think may be due to your sedentary lifestyle or a previous injury?  As a functional/integrative healthcare practitioner, we can run the right tests and create a tailored plan to decrease your inflammation, manage your pain, and improve your musculoskeletal health. Book an appointment with our office, and together we will get to the root of the problem, so you can start living a healthier and stronger life.

You can schedule a time for a Discovery Call at this link: DISCOVERY CALL

You can connect with us in our private, free of charge Facebook Group, Vibrance and Vitality for Women 40+ HERE

Be well,

Valencia Ray, MD

Resources & References

Arendt-Nielsen, L., Fernández-de-Las-Peñas, C., & Graven-Nielsen, T. (2011). Basic aspects of musculoskeletal pain: from acute to chronic pain. The Journal of manual & manipulative therapy, 19(4), 186–193.

Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults – Keith M. Diaz, PhD, Virginia J. Howard, PhD, Brent Hutto, MSPH et al, Annals of Internal Medicine, October 2017

Dinc, E., Kilinc, B. E., Bulat, M., Erten, Y. T., & Bayraktar, B. (2017). Effects of special exercise programs on functional movement screen scores and injury prevention in preprofessional young football players. Journal of exercise rehabilitation, 13(5), 535–540. https://doi.org/10.12965/jer.1735068.534

Henrotin Y, Mobasheri A. Natural Products for Promoting Joint Health and Managing Osteoarthritis. Curr Rheumatol Rep. 2018 Sep 19;20(11):72. doi: 10.1007/s11926-018-0782-9. PMID: 30232562.

Lewis, R., Gómez Álvarez, C. B., Rayman, M., Lanham-New, S., Woolf, A., & Mobasheri, A. (2019). Strategies for optimising musculoskeletal health in the 21st century. BMC musculoskeletal disorders, 20(1), 164. https://doi.org/10.1186/s12891-019-2510-7

Miller SB. An Overview of the Musculoskeletal System. In: Walker HK, Hall WD, Hurst JW, editors. Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition. Boston: Butterworths; 1990. Chapter 158.

Murphy, A. C., Muldoon, S. F., Baker, D., Lastowka, A., Bennett, B., Yang, M., & Bassett, D. S. (2018). Structure, function, and control of the human musculoskeletal network. PLoS biology, 16(1), e2002811. https://doi.org/10.1371/journal.pbio.2002811

The post How is Your Musculoskeletal Health? appeared first on Valencia Ray, MD.

We have weathered some serious concerns about our health and how to protect ourselves from viruses like Covid-19 over the last year and a half. Viruses have been and will be with us always – not anything new. Having a strong and healthy immune system is your first defense in preventing invaders from taking over. As we enter into the cold and flu season (yes, these viruses still exist) and as we continue to battle new variants of this coronavirus…our best foot forward is knowing what we can do ourselves to support our body’s innate ability to heal.

Why Your Immune System Needs Some Extra Love Right Now

The world has learned a lot about practicing good hygiene since the onset of the COVID-19 pandemic. Hand sanitizer sales jumped an astonishing 600% in 2020, we all wore masks in public, and “social distancing” entered into our regular vocabulary. This all contributed to our collective efforts to control COVID-19, but, somewhat ironically, scientists are now raising concerns about the long-term effects on our immune systems.

These things can actually disturb the delicate balances of our natural immune system. Do you realize this? We can create an imbalance in our skin’s bacterial ecosystem and in our delicate gut microbiome that can make us more, not less susceptible to disease.

One concern is that the emphasis on sanitizing everything weakens immunity. According to the “hygiene hypothesis,” exposure to microbes like bacteria, parasites, viruses, and fungi helps to build our immune response. By limiting our exposure to the microbial world while trying to avoid COVID-19, have we disturbed this process? I believe yes! Research still needs to be done, as it’s obviously too early to know the long-term effects, though I am a firm believer in trusting my own inner wisdom and experience and not waiting on the pharmaceutical industry to do research into an area that isn’t on their priority list.

However, the isolation of the last year may have affected our immune systems in a more subtle fashion. Emotions have a profound impact on immunity. Loneliness in particular can lower our resilience.

One study found that it triggers cellular changes that reduce immunity as much as other, more physical risk factors for illness, like obesity. Similarly, stress reduces immunity. You’ve likely noticed you’re more likely to get sick during tough times, and research confirms that stress – particularly chronic stress – can alter your immune response. For many people, isolation and what sometimes feels like an endless stream of bad news have resulted in more intense feelings of loneliness and stress, and the resulting impact on immunity should be front of mind as we enter into the season where exposure to cold and flu viruses become more impactful.

What has not been, and still isn’t being addressed enough is our own natural immune system. Proactive efforts at supporting your immune system can prevent getting sick in the first place. Not are the following suggestions important to take into your body’s system, it is important to realize how love and connection, sleep, and avoiding the negative news are also in keeping your immune system strong. It is a ‘both and’ approach that includes lifestyle choices. There is not enough research to establish the efficacy of relying on vaccines. self-empowerment and keeping an open mind as to available options can matter greatly in order to maintain your health and well-being.

Another reason for building up immunity is the hard truth that COVID-19 and ALL viruses are likely here to stay. They have always been here with us, and they are not new. New evidence shows that even if you’re double-vaccinated, you could still be at risk. Now we are learning about how long those antibodies last, and that immunity may be waning for the vaccinated already.

And let’s be clear here, there are no long-term studies, though we know for certain even before these recent chaotic times, natural immunity can last decades. T-cell mediated immunity, a powerhouse backup system, is rarely even mentioned – we should not be leaving this out of the discussion either. This is the reason why public, open discourse is so very important right now.

Besides, seasonal viruses change…well, every season. Being in top shape with your health is what we can personally control and feeling empowered with what you need to know is the first step to preventive care and a strong immune system.

Support Your Immune System: Proven Strategies

Being resilient is what we need to aim for. We know we can’t control everything but ensuring you do what you can to keep your body strong will help support your immune system for the months ahead (and for the long term).

Focus on fiber
A diet rich in high-fiber foods encourages the development and maintenance of the gut microbiome, which stimulates your immune cells. A diet centered around low glycemic organic fruits, vegetables, whole grains, and legumes is one of the best ways to develop stronger immunity.

Choose probiotics
Probiotic supplements and fermented foods also contribute to your gut bacteria. Good choices include sauerkraut, kimchi, yogurt, and kefir.

Limit sugar
Reducing sugar intake can lower the risk of obesity and Type 2 diabetes, both of which are risk factors for a weaker immune system. In one study, obese patients were twice as likely to get the flu following a flu shot and eliminating sweets can go far in any weight loss strategy.

Favor healthy fats
Certain fats can reduce inflammation, which is stressful for your immune system. Research shows that extra virgin olive oil and foods with high amounts of Omega-3 fatty acids, such as salmon and flax seeds, are beneficial.

Find time for moderate exercise
Even a single session of moderate exercise improves immune response. Of course, everyone has a different definition of “moderate,” so pay careful attention to your body. You should feel refreshed and energized afterward, not exhausted.

Stay rested
It’s always been a commonly held belief that getting enough sleep helps prevent illness, but new research suggests the relationship is even stronger than previously assumed. According to one study, a difference of less than one hour in the amount of sleep a person gets can significantly affect their susceptibility to colds. Sleep, in particular, helps strengthen T cells, a type of immune cell as mentioned above. It also slows the production of stress hormones like cortisol and adrenaline that compromise immunity. If you find yourself hitting the snooze alarm every morning or you frequently feel exhausted, it’s time to take a look at your sleep hygiene and perhaps make scheduling more time to sleep a priority.

Add supplements if needed
Daily supplementation with certain immune-supportive supplements can be beneficial. Some supplements that have been proven to help immune response include vitamin D, vitamin C, zinc, and echinacea. Be sure to speak with your healthcare provider before including any new supplements. Feel free to get in touch with me, and we can help find the right ones for you!

Avoid toxins
Don’t undermine your efforts to support your immune system by exposing your body to harmful toxins like cigarette smoke, excessive amounts of alcohol, or harmful pesticides. Even in wine, there are often chemical pesticides to avoid, and in other forms of alcohol, like most beer and vodka, there is gluten! Be mindful of hidden toxins in household cleaning products, detergents, and cosmetics too! Read labels and choose all-natural products when possible – check out the Environmental Working Group (EWG) website for more information on what could be hiding in typical household products, cosmetics, and more! https://www.ewg.org (Mary Jane, open this link to a NEW TAB).

Remember – You’re in Control

We’ve all experienced a lot of stressful changes over the last year and a half. By taking proactive steps to support your immune system, you can ensure you’re ready for whatever the next few months hold and celebrate the world’s gradual re-opening.

If you’d like some help creating a health plan that fits your goals and lifestyle, give us a call – We are here to help!

Sources

Finlay BB, Amato KR, Azad M, Blaser MJ, Bosch TCG, Chu H, Dominguez-Bello MG, Ehrlich SD, Elinav E, Geva-Zatorsky N, Gros P, Guillemin K, Keck F, Korem T, McFall-Ngai MJ, Melby MK, Nichter M, Pettersson S, Poinar H, Rees T, Tropini C, Zhao L, Giles-Vernick T. The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome. Proc Natl Acad Sci U S A. 2021 Feb 9;118(6):e2010217118. doi: 10.1073/pnas.2010217118. Erratum in: Proc Natl Acad Sci U S A. 2021 Mar 16;118(11): PMID: 33472859; PMCID: PMC8017729.

The Wall Street Journal, Hand Sanitizer Sales Jumped 600% in 2020. Purell Maker Bets Against a Post-Pandemic Collapse, January 22, 2021,

The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome
B. Brett Finlay, Katherine R. Amato, Meghan Azad, Martin J. Blaser, Thomas C. G. Bosch, Hiutung Chu, Maria Gloria Dominguez-Bello, Stanislav Dusko Ehrlich, Eran Elinav, Naama Geva-Zatorsky, Philippe Gros, Karen Guillemin, Frédéric Keck, Tal Korem, Margaret J. McFall-Ngai, Melissa K. Melby, Mark Nichter, Sven Pettersson, Hendrik Poinar, Tobias Rees, Carolina Tropini, Liping Zhao, Tamara Giles-Vernick
Proceedings of the National Academy of Sciences Feb 2021, 118 (6) e2010217118; DOI: 10.1073/pnas.2010217118

Myeloid differentiation in social isolation, Steven W. Cole, John P. Capitanio, Katie Chun, Jesusa M. G. Arevalo, Jeffrey Ma, John T. Cacioppo, Proceedings of the National Academy of Sciences Dec 2015, 112 (49) 15142-15147; DOI: 10.1073/pnas.1514249112

CBC News, Flu cases in Canada ‘exceptionally low’ so far, public health says, November 17, 2020,

Public Health Ontario, Risk of COVID-19 Transmission from Vaccinated Cases

Global News, Half of Canadians are anxious about reopening amid COVID-19. Here’s how to cope, June 19, 2021,https://globalnews.ca/news/7962380/covid-reopening-social-anxiety/

Schley PD, Field CJ. The immune-enhancing effects of dietary fibres and prebiotics. Br J Nutr. 2002 May;87 Suppl 2:S221-30. doi: 10.1079/BJNBJN/2002541. PMID: 12088522

Gambino CM, Accardi G, Aiello A, Candore G, Dara-Guccione G, Mirisola M, Procopio A, Taormina G, Caruso C. Effect of Extra Virgin Olive Oil and Table Olives on the ImmuneInflammatory Responses: Potential Clinical Applications. Endocr Metab Immune Disord Drug Targets. 2018;18(1):14-22. doi: 10.2174/1871530317666171114113822. PMID: 29141570.

Simpson RJ, Kunz H, Agha N, Graff R. Exercise and the Regulation of Immune Functions. Prog Mol Biol Transl Sci. 2015;135:355-80. doi: 10.1016/bs.pmbts.2015.08.001. Epub 2015 Sep 5. PMID: 26477922.

Prietl B, Treiber G, Pieber TR, Amrein K. Vitamin D and immune function. Nutrients. 2013;5(7):2502-2521. Published 2013 Jul 5. doi:10.3390/nu5072502

Saper RB, Rash R. Zinc: an essential micronutrient. Am Fam Physician. 2009;79(9):768-772

Carr AC, Maggini S. Vitamin C, and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211

Hudson J, Vimalanathan S. Echinacea—A Source of Potent Antivirals for Respiratory Virus Infections. Pharmaceuticals (Basel). 2011;4(7):1019-1031. Published 2011 Jul 13. doi:10.3390/ph4071019

Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D, Turner RB. Sleep Habits and Susceptibility to the Common Cold. Arch Intern Med. 2009;169(1):62–67. doi:10.1001/archinternmed.2008.505

The post Why It’s More Important than Ever to Support Your Immune System appeared first on Valencia Ray, MD.