The immune system is an amazing defense mechanism that works tirelessly to protect us against infections, eliminate harmful cell and maintain our health. In light of the recent pandemic it is even more evident that a healthy immune system is essential for longevity and health.
Tieraona Low Dog M.D., integrative medicine specialist, healer and author, says, “You can do a lot at home to boost your immunity, starting with your plate.” This article will explore the relationship between nutrition, immunity and key nutrients to keep your immune system functioning properly for many years.
How does nutrition affect immunity?
Dr. Low Dog believes that nutrition plays a crucial role in enhancing the immune system’s resilience and effectiveness. Dr. Low Dog says that the nutrients in our diet are essential for energy production, immune cell building blocks, and signaling molecules.
The gut microbiome, which is the trillions of microbes that live in our digestive system, is also crucial to immune system regulation. As 80% of our immune system is located in the intestine, maintaining its microbiome helps us to fight infection.
A wholesome, nutrient-rich food diet can improve immunity and contribute to your overall health.
What foods boost your immune system?
These foods and nutrients help to build a healthy immune system and protect us against illness.
Protein
Dr. Low Dog believes that protein is the basis for a healthy immunity system. It contains amino acids which activate immune cells such as “natural killer” (cells that contain enzymes to kill virus-infected and tumor cells) and macrophages.
The health of the GALT (gut-associated lymphoid tissues) is also dependent on protein.
Dr. Low Dog suggests that adults aim for 0.8 grams protein per kilogram body weight daily, though older adults may require slightly more (one to 1.3 grams per kg body weight per day). A woman who weighs 160 pounds and is somewhat active will need between 1.8 to 4.6 ounces of protein per day.
The following are excellent sources of protein:
- Eggs
- Beans
- Nuts
- Lentils
- Quinoa
- Tofu, soyfoods and other foods
- Dairy products such as milk and yogurt
- Lean meats such as chicken, turkey and lean cuts beef
Probiotics
Probiotics, which are live beneficial bacteria or yeasts, support a healthy balance in the body’s microorganisms. This is especially true in the gastrointestinal tract. They affect the function of immune cells like dendritic cell, macrophage, T and B lymphocytes. They do this by activating the toll-like receivers that are involved in the immune system’s regulation.
Researchers have also found that probiotics contain compounds and genes that affect the immune system positively. The beneficial microorganisms regulate the functions and lining of the intestines. Probiotics are therefore promising in the treatment of immune-related conditions such as allergies, eczema and viral infections.
Include probiotic foods in your diet such as:
- Kefir is a fermented drink of milk
- Yogurt with Live Active Cultures
- Fermented vegetables such as sauerkraut or kimchi
- Miso and tempeh are fermented soy products.
- Kombucha tea
Dietary Fiber
Dietary fibre, found in fruits, vegetables and whole grains as well as legumes, plays a vital role in supporting immunity. It is a food source for beneficial microbes that break down fibers into short-chain fatty acids which are then used to stimulate immune cells. These fibers are called prebiotics and act as food for microbes.
Fiber-rich, plant-rich foods promote the growth of microbes that are beneficial. Dr. Low Dog says that fiber also helps to maintain the health of our GALT and strengthens the body’s defences against pathogens.
Enjoy a variety fiber-rich foods such as:
- Whole grains such as wheat, buckwheat and quinoa
- Beans
- Peas
- Chia seeds
- Apples
- Berries
- Nuts
- Broccoli
Supplementation with vitamins and minerals
Dr. Low Dog states that while a healthy diet is the best way to get nutrients, supplements can help boost immunity in some situations. Vitamin A, vitamin D, vitamin C and zinc are all essential vitamins and minerals for immune health.
Dr Low Dog recommends that you take a multivitamin containing essential B vitamins, selenium and vitamin E. It also contains the following nutrients to support immune health:
- Vitamin A: 2,00-5,000 IU daily (with 50% beta carotene/mixed carotenoid).
- Vitamin C: 250-500 mg per day
- Vitamin D: 1,000 to 2,000 IU daily
- Zinc: 10-20 mg per day
Higher doses of certain nutrients can be beneficial for individuals over 65 years old or those who have more infection risk factors. Consult your healthcare provider for the best supplementation recommendations based on your individual needs.
It is important to nourish your immune system with the right nutrition. This will improve your overall health. You can support your immune system by prioritizing proteins, probiotics and dietary fiber.
A healthy immune system is the cornerstone to vitality. Nutrition is a powerful tool to strengthen and fuel your body’s defenses.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6169832/
https://www.ncbi.nlm.nih.gov/books/NBK279364/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9083862/#:~:text=Nutrients%20play%20an%20essential%20role,approaches%20to%20fight%20those%20pathogens.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/
https://www.annualreviews.org/doi/abs/10.1146/annurev-immunol-032713-120238
https://www.sciencedirect.com/science/article/pii/S1074761319302432
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/#:~:text=Probiotics%20regulate%20host%20innate%20and,activation%20of%20toll%2Dlike%20receptors.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2923430/
https://pubmed.ncbi.nlm.nih.gov/17403271/
https://www.ncbi.nlm.nih.gov/books/NBK459471/
https://pubmed.ncbi.nlm.nih.gov/33803407/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555150/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9787832/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8624670/
https://onlinelibrary.wiley.com/doi/10.1111/all.15430
https://pubmed.ncbi.nlm.nih.gov/12088522/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854945/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4837740/#:~:text=The%20common%20sources%20of%20probiotics,fermented%20dairy%20product%20is%20kefir.
https://pubmed.ncbi.nlm.nih.gov/35801383/
https://pubmed.ncbi.nlm.nih.gov/21321288/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352291/
https://pubmed.ncbi.nlm.nih.gov/10628676/
https://www.heart.org/en/news/2022/01/27/sound-the-fiber-alarm-most-of-us-need-more-of-it-in-our-diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415215/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399049/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390822/
https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053989/
Alternative Medicine Magazine published the article Eat Well, Stay Well – The Relationship between Nutrition and Immunity.
Frequently Asked Questions
Is holistic medicine considered safe?
Holistic Medicine is not as dangerous as you may think, but several risks are involved when using this treatment. The most common side effects include headaches, nausea, dizziness, drowsiness, diarrhea, constipation, and insomnia. These side effects should be understood and balanced against the benefits associated with alternative treatments like acupuncture.
There are no cases of death from holistic medicine.
Always consult your doctor before beginning any new treatment plan.
Who uses holistic medicine?
Holistic medicine refers health care that addresses the whole person instead of just treating symptoms. It considers both the mental, and physical aspects.
Holistic medicine can include acupuncture, massage therapy and chiropractic treatment. It also includes nutritional counseling, yoga, and many other complementary therapies.
People who use holistic medicine include those who have been diagnosed with cancer, heart problems, diabetes, arthritis, depression, anxiety, chronic fatigue syndrome, fibromyalgia, attention deficit hyperactivity disorder (ADHD), multiple sclerosis, Alzheimer’s disease, Parkinson’s disease, post-traumatic stress disorder, eating disorders, migraines, infertility, menopause, asthma, autism, and many others.
What is a holistic medicine doctor?
A holistic medicine doctor treats patients holistically. They may use traditional methods such as herbs and acupuncture but integrate these into western medicine.
They want to treat an actual illness, and not just the symptoms. After treatment, the patient should feel better.
The doctor should not be limited to treating the disease. He or she must also work with patients to prevent future complications.
Holistic refers to all aspects of someone’s life.
How safe is holistic medicine.
Holistic medicines are safe because they are not harmful drugs but natural remedies for people who have been using them for centuries.
Many diseases have been treated with these herbs, including cancer, arthritis, chronic and severe pain, asthma, diabetes, high cholesterol, heart disease, obesity (obesity), depression, anxiety stress, insomnia as well sexual dysfunction and infertility.
Millions of people across the globe who are suffering from different diseases use holistic medicines. They include homeopathy. It also includes chiropractic care. Herbal treatments. Massage therapy. Yoga. Meditation. Hypnosis. Nutrition. Counseling. Exercise. These therapies address the whole person instead of just the symptoms.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
External Links
nccih.nih.gov
- Statistics on Complementary, Integrative and Health Approaches
- What’s in a Name for Complementary, Alternative or Integrative Health?
doi.org
liebertpub.com
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING & TENSION-TYPE HEADADACHE – PubMed
- A Randomized controlled trial to determine the effect of foot reflexology on depression and anxiety in older women: PubMed
How To
What to look for in a qualified holistic doctor?
How do you find a holistic doctor?
Specialization in a particular field is what makes doctors the best. Holistic medicine is what we are referring too. This means that doctors should be able to treat their patients holistically. It is important for them to understand how to treat the whole person, not just their symptoms. A holistic doctor should have a deep understanding of holistic health.
Doctors must be well-versed in holistic health. They should also be familiar with complementary and other therapies (CAM), like acupuncture or chiropractic care.
Holistic health practitioners should also be able to diagnose your condition and explain the different treatments available to make an informed decision about your treatment options.
It is also important to ask if the doctor is certified by professional organizations, such as the American Holistic Medical Association (NCBCTM) or the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB). NBOHMCA is a certification body that offers certifications in many areas of medicine, including naturopathic and acupuncture as well homeopathy, clinical nutrition, herbs, and aromatherapy.
If you are looking for a holistic practitioner in your area, check out our directory. If one is not listed, you can search online to find a holistic doctor close by.
Check with your local hospital to see if they offer holistic health care.
For books and information on holistic healthcare, visit your library.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
——————————————————————————————————————————————
By: Dick Benson
Title: Eat Well, Stay Well: The Relationship Between Nutrition and Immunity
Sourced From: alternativemedicine.com/wellness/eat-well-stay-well-the-relationship-between-nutrition-and-immunity/
Published Date: Wed, 12 Jul 2023 20:14:15 +0000
Frequently Asked Questions
Is holistic medicine considered safe?
Holistic Medicine is not as dangerous as you may think, but several risks are involved when using this treatment. The most common side effects include headaches, nausea, dizziness, drowsiness, diarrhea, constipation, and insomnia. These side effects should be understood and balanced against the benefits associated with alternative treatments like acupuncture.
There are no cases of death from holistic medicine.
Always consult your doctor before beginning any new treatment plan.
Who uses holistic medicine?
Holistic medicine refers health care that addresses the whole person instead of just treating symptoms. It considers both the mental, and physical aspects.
Holistic medicine can include acupuncture, massage therapy and chiropractic treatment. It also includes nutritional counseling, yoga, and many other complementary therapies.
People who use holistic medicine include those who have been diagnosed with cancer, heart problems, diabetes, arthritis, depression, anxiety, chronic fatigue syndrome, fibromyalgia, attention deficit hyperactivity disorder (ADHD), multiple sclerosis, Alzheimer’s disease, Parkinson’s disease, post-traumatic stress disorder, eating disorders, migraines, infertility, menopause, asthma, autism, and many others.
What is a holistic medicine doctor?
A holistic medicine doctor treats patients holistically. They may use traditional methods such as herbs and acupuncture but integrate these into western medicine.
They want to treat an actual illness, and not just the symptoms. After treatment, the patient should feel better.
The doctor should not be limited to treating the disease. He or she must also work with patients to prevent future complications.
Holistic refers to all aspects of someone’s life.
How safe is holistic medicine.
Holistic medicines are safe because they are not harmful drugs but natural remedies for people who have been using them for centuries.
Many diseases have been treated with these herbs, including cancer, arthritis, chronic and severe pain, asthma, diabetes, high cholesterol, heart disease, obesity (obesity), depression, anxiety stress, insomnia as well sexual dysfunction and infertility.
Millions of people across the globe who are suffering from different diseases use holistic medicines. They include homeopathy. It also includes chiropractic care. Herbal treatments. Massage therapy. Yoga. Meditation. Hypnosis. Nutrition. Counseling. Exercise. These therapies address the whole person instead of just the symptoms.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
External Links
nccih.nih.gov
- Statistics on Complementary, Integrative and Health Approaches
- What’s in a Name for Complementary, Alternative or Integrative Health?
doi.org
liebertpub.com
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING & TENSION-TYPE HEADADACHE – PubMed
- A Randomized controlled trial to determine the effect of foot reflexology on depression and anxiety in older women: PubMed
How To
What to look for in a qualified holistic doctor?
How do you find a holistic doctor?
Specialization in a particular field is what makes doctors the best. Holistic medicine is what we are referring too. This means that doctors should be able to treat their patients holistically. It is important for them to understand how to treat the whole person, not just their symptoms. A holistic doctor should have a deep understanding of holistic health.
Doctors must be well-versed in holistic health. They should also be familiar with complementary and other therapies (CAM), like acupuncture or chiropractic care.
Holistic health practitioners should also be able to diagnose your condition and explain the different treatments available to make an informed decision about your treatment options.
It is also important to ask if the doctor is certified by professional organizations, such as the American Holistic Medical Association (NCBCTM) or the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB). NBOHMCA is a certification body that offers certifications in many areas of medicine, including naturopathic and acupuncture as well homeopathy, clinical nutrition, herbs, and aromatherapy.
If you are looking for a holistic practitioner in your area, check out our directory. If one is not listed, you can search online to find a holistic doctor close by.
Check with your local hospital to see if they offer holistic health care.
For books and information on holistic healthcare, visit your library.
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