A runny nose, a slight tickle in your throat- those early signs of getting sick might have you doubling down on your vitamin C, a ‘cold remedy’ that’s been around since scurvy-ridden pirates figured out that eating citrus fruits helped them recover quicker. Fast forward to 2022, pirates have since ditched their scurvy (and their peg legs), and another vitamin has stepped into the limelight: zinc.
Vitamin C and Zinc are two essential nutrients that are often saluted as the holy grail of immune health, but when you’re all sniffles and chills, do you ever wonder if increasing your intake is actually helping you recover? Are you better off taking just one or maybe, both?
Here, we get into the benefits of both, and how they each support your immune system.
First, what is vitamin C?
It’s an essential vitamin that your body can’t make on its own so it must be obtained from the food you eat. And because vitamin C is a water-soluble vitamin and not stored in your body – it needs to be replenished regularly. Luckily, it’s easily absorbed by your tissues, so eating just one kiwi or one handful of strawberries for example, will give your body its daily needs.
Mega-doses: Is more better?
The short answer: No. More is not necessarily better. To net all the benefits of vitamin C, consistency is more effective than mega doses. So, it’s best to regularly include citrus fruits, OJ or supplements in your daily routine.
Vitamin C and immunity
When it comes to your immune response, vitamin C is undoubtedly a key player and offers multiple layers of support.
First, It’s a vitamin that’s also an antioxidant that fiercely fights free radicals, which are harmful molecules that can damage cells when they start to build up.
Vitamin C also helps strengthen your body’s first line of defense – the physical barrier, which includes your skin, hair and mucus. A healthy physical barrier helps protect your body from toxic compounds or harmful pathogens from entering your body. (Washing your hands helps too!)
But what happens if germs break through this physical barrier? Don’t worry. Vitamin C has your back then too. It supports both your innate and adaptive immunity. If you’re not familiar with these, here’s the gist: Innate is the natural defense system you’re born with – your body will use any method to destroy what doesn’t belong in your body to protect you. Adaptive immunity is learned immunity. Any time your body fights a harmful invader, your immune system keeps records about the best way to defeat it, in case it encounters it again. A reason you don’t get some illnesses twice in your life.
So how does it help innate and adaptive immunity? Vitamin C plays a role in creating, managing and functioning of different types of your white blood cells (WBC), specifically lymphocytes and phagocytes that help patrol and protect your body against infection and illness.1
Foods rich in vitamin C
red bell peppers
oranges
grapefruit
kiwi
strawberries
broccoli
brussels sprouts
Next, what is zinc?
Zinc is an essential mineral that’s found pretty much everywhere throughout your body. It does things like help you smell and taste, aids in wound healing and helps your immune system to run properly. And like vitamin C, it’s an essential nutrient, meaning it’s not naturally formed in your body so needs to be attained through diet or supplementation. Luckily, it’s easily found in food and you only need a small amount to reap all its benefits, but it’s always recommended to check with your healthcare provider to ensure you’re getting enough – especially since it’s so crucial to your immune health.
Zinc and immunity
Similar to vitamin C, zinc is also a rich source of antioxidants that helps stabilize free radicals and defend cells from weakening and becoming vulnerable to harmful pathogens.
And it also plays a critical role in your three layers of immunity by aiding the health of the lining and cells in your skin, making your physical barrier more resistant to invasion. It also aids with innate and adaptive immunity, by helping with proper functioning of your immune system by activating T-cells, which are WBC that help regulate your immune response by attacking foreign invaders.2
Pro Tip: If you walk down the remedy-aisle in search for zinc supplementation, you’ll probably find different forms, like zinc gluconate, zinc picolinate, zinc carnosine among others. Your best bet: zinc gluconate, which when taken in a lozenge form, is believed to shorten the duration of some illnesses like common cold according to research.3
Foods rich in zinc
oysters
crab
red meat
beans
pumpkin seeds
chickpeas
whole grains
Takeaway
Both vitamin C and zinc are incredibly important for your immune health, and even though both nutrients support all three layers of your immunity, they each play their own critical part. And while drinking a gallon of OJ or eating a dozen oysters won’t necessarily prevent or fix the common cold – making sure you’re regularly meeting the recommended doses for both nutrients can support a strong and effective immune response.
About Gabby
Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017;9(12):1286. Published 2017 Nov 25. doi:10.3390/nu9121286
Rao G, Rowland K. PURLs: Zinc for the common cold–not if, but when. J Fam Pract. 2011;60(11):669-671.
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With fall and winter right around the corner, a healthy immune system is a top priority for many of us. Vitamin C and zinc are often touted as the kings of immunity, and while both may help, maintaining a healthy gut might be even more effective. Your digestive system is full of live bacteria that influences your health – and adding probiotic rich foods or a supplement can help promote a healthy balance between good and bad bacteria, leading to a healthy immune response.
What are probiotics?
When you hear the word bacteria, you might envision something harmful or negative, but not all bacteria are bad. Probiotics are often referred to as good bacteria. They’re live, microorganisms that provide a list of health benefits. Your body consists of both good and bad bacteria, but the amount and type you have living in your microbiome can influence your mood, digestion, immune response and more. Your microbiome is like a garden with a diverse group of organisms called microbes, which include:
Bacteria
Viruses
Fungi
Protozoa
Everyone’s microbiome is different due to genetics, environment and diet. Taking a probiotic supplement or regularly eating probiotic-rich foods can help promote good bacteria and eliminate the bad ones. Foods that contain probiotics include:
Yogurt
Cottage cheese
Sauerkraut
Kimchi
Miso
kombucha
How can probiotics affect immunity?
This might be surprising, but about 70 to 80 percent of your immune system is located in your gut. So when your microbiome has an imbalance of the good and bad bacteria, known as dysbiosis, it can negatively impact your immune response, making it harder to ward off infections, illness or the common cold.
Physical barriers include your skin, hair and mucus, which all act as a wall to prevent harmful invaders entering your body. (Make sure to wash your hands!)
Innate response is the system your body uses to destroy anything that doesn’t belong in a non-specific way.
Adaptive response is a type of learned immunity. When your body encounters harmful pathogens, it keeps notes about the best way to fight it, so if it encounters it again, it can destroy it quickly and efficiently.
Probiotics can help enhance your body’s innate and adaptive responses by regulating cells called epithelial cells. These cells in your gut play a role in immunity by creating a barrier against disease-causing germs. Probiotics may support your immune response by enhancing their function to help protect against threats like the common cold.
What strains of probiotics are best for immunity?
While it’s best to include multiple strains of good bacteria to support your health, when it comes to immunity, two strains in particular may be the most beneficial. Lactobacillus and Bifidobacterium are found to support a healthy inflammatory response, which may positively impact your immune system. So whether you’re adding fermented foods to your diet or searching for supplements, be sure to check for these two.
Pro Tip: The count matters! Choose a probiotic supplement with at least 1 billion CFU.
Takeaway
While several factors such as sleep, stress and environment can affect your immune system, there are extra steps you can take to help keep those nasty cold-weather illnesses away. Eating a balanced diet and adding immune-supporting supplements like vitamins C, D, zinc and probiotics to your daily routine can help keep you and your family’s immune systems in tip-top shape this season.
Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Yan F, Polk DB. Probiotics and immune health. Curr Opin Gastroenterol. 2011 Oct;27(6):496-501. doi: 10.1097/MOG.0b013e32834baa4d. PMID: 21897224; PMCID: PMC4006993.
Schleimer RP, Kato A, Kern R, Kuperman D, Avila PC. Epithelium: at the interface of innate and adaptive immune responses. J Allergy Clin Immunol. 2007 Dec;120(6):1279-84. doi: 10.1016/j.jaci.2007.08.046. Epub 2007 Oct 18. PMID: 17949801; PMCID: PMC2810155.
Vlasova AN, Kandasamy S, Chattha KS, Rajashekara G, Saif LJ. Comparison of probiotic lactobacilli and bifidobacteria effects, immune responses and rotavirus vaccines and infection in different host species. Vet Immunol Immunopathol. 2016 Apr;172:72-84. doi: 10.1016/j.vetimm.2016.01.003. Epub 2016 Jan 14. PMID: 26809484; PMCID: PMC4818210.
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As the leaves change color, temps drop and sunny days fade, many of our daily routines shift with the new season. We swap out our cold brew for a pumpkin spice latte, swimsuits for cozy sweaters and put in extra effort to ward off germs to stay healthy. To help keep your immune system running at its best, we’ve put together a list of simple things you can do to help you stay healthy. Some of them might surprise you!
1. Get your steps in
Grab your shoes and get some fresh air. A brisk walk does wonders for your energy, mood, and immune health. Moving your body with moderate intensity helps promote a healthy inflammatory response and strengthens immunity. How? When you’re breaking a sweat – your white blood cells (WBC) that combat illnesses and infections circulate more rapidly within your body.
The caveat: too much exercise without enough recovery time can have the opposite effect and has been linked to a lowered immune response. So if you’re trying to boost your immunity, skip that 90-minute HIIT class in favor of something a little more mellow – walking, bicycling or doing yoga for about 30 minutes a day should suffice.
2. Get your zZz’s and recharge
Quality sleep is a pillar to health. Snooze time is the prime time for your body to rest and recover from the day. It’s also when your immune system ramps up its disease fighting efforts. When you’re resting, your immune system doesn’t need to compete for resources with other functions of your body, like digestion or metabolism. Still need convincing? Lack of sleep has been linked to lower levels of WBC that helps fight illness and inflammation, leaving you more susceptible to getting sick. How’s that for pillow talk?
3. Be smart with how you fuel your body – eat a balanced diet
Your diet doesn’t need to be perfect, but a few healthy tweaks can go a long way when it comes to protecting your immunity.
Ditch the processed foods and fuel your body with fresh, whole and immune-supporting foods. A healthy diet rich in plants, lean protein and fiber provides the nutrients your body needs to have an upper hand against harmful invaders.
Drink plenty of fluids every day
Try adding fermented foods or a daily probiotic to your meal plan. A strong immune system starts in the gut, and the good bacteria in fermented foods and probiotics keep your intestines and your immunity healthy.
Consider adding supplements to your daily routine to help ensure you’re getting enough vitamin C, D, zinc and more to support immunity.
4. Maintain a healthy weight
This probably isn’t surprising, but keeping your weight in a healthy range can help reduce your risk for a slew of health conditions. Excess weight can affect how your body, including your immune system, functions. Though more research is needed on how obesity impacts immunity specifically, it’s believed excess weight leads to impaired function of T-cells, WBC that are part of your immune response.
5. Find your Zen
Close your eyes and just breathe! Meditating for 5 – 20 minutes a day can help clear your mind and lower stress. When times are tough, your body releases cortisol, which affects the role of your T-cells, impacting immunity. Cortisol also lowers an important antibody called secretory immunoglobulin A (IgA), a protein in your immune system that identifies invaders like viruses and bacteria. A cool fact about chilling out? Regular practice of meditation or mindfulness may increase your levels of IgA and help strengthen your immune response.
6. Practice good hygiene
Last but not least, wash your hands! This might be obvious (hopefully!) but regular handwashing is one of the best ways to ward off illness. Make sure to wash your hands for 20 seconds (remember: sing the happy birthday song 2x) using warm water and soap.
About Gabby
Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
T-cells and their cytokine production: The anti-inflammatory and immunosuppressive effects of strenuous exercise. Cytokine. 2018;104:136-142.
Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
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Whether your winter sweaters are still tucked away or you’re already bundling up, the arrival of cooler air has most of us looking for ways to support our immune systems. While Vitamin C and Zinc are usually top of mind during cold and flu season, getting enough Vitamin D should also be high on your list. Here’s why vitamin D can help strengthen your immune system this season.
What is Vitamin D?
Vitamin D plays a key role in many bodily functions, including maintaining your bones, mood, brain and immune health. It’s a fat-soluble vitamin, meaning it needs fat in order to be absorbed or moved to different cells in your body. It’s also stored in your fat cells so if your vitamin D intake is low (like during winter months) your body has a backstock. You may have heard of vitamin D being referred to as the “sunshine vitamin”. That’s because your body can convert the sun’s UVB rays into vitamin D.
Two forms of vitamin D
If you walk down the supplement aisle, you’ll find two different types of vitamin D – vitamin D2 and vitamin D3. Vitamin D2 is only found in plant foods like mushrooms whereas D3 is typically found in animal foods like sardines or fish liver. Both types will help you meet your daily needs, but when placed head-to-head, there’s a clear winner: vitamin D3. Vitamin D3 is better at raising your blood levels because it is more easily absorbed than D2.
Vitamin D and your immune system
Vitamin D is a bit of an unsung hero when it comes to strengthening your immune system. One of its lesser-known benefits is that it supports both your innate and adaptive immune response. Innate immunity is your first line of defense – it destroys anything in your body that doesn’t belong. Adaptive immunity combats foreign pathogens using notes and skills from previous encounters.
Vitamin D helps stimulate the production of T cells, which are white blood cells that are part of your immune response. These cells are found throughout your body, including your upper and lower respiratory tract, and an increased production can better help your body fight against foreign invaders, infections, harmful bacteria and viruses.
In other words: your immune cells need vitamin D to properly respond to threats and keep things like the common cold at bay.
Vitamin D sources
You’ve probably heard it before: spend 15-20 minutes outside to get your daily dose of vitamin D. While this may be a good rule of thumb during the summer months, fewer hours of sunlight during the cold weather can make it harder to meet your daily needs. And despite your body’s ability to naturally obtain vitamin D from sunlight, about 42% of people worldwide aren’t getting enough, so it’s best to regularly check with your healthcare provider to make sure you’re within a healthy range.
Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755
Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;31(1):48-54. doi:10.1016/j.nutres.2010.12.001
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Whether you feel like you’re battling a new virus every other week or trying to proactively fend off those sick days, you may wonder if there are things you can do (or foods you can eat) to keep your immune system at its best. While some aspects are inherent at birth, there are also some things you can do to help strengthen your immunity. Among these things is being mindful of what you put on your plate. To help you navigate this tricky topic, we’ve put together a list of ways to easily hack your diet to power your immune system.
Polyphenols for long-term health
Want to lower your risk of disease by about 30%? Add plant foods to your diet. Plants contain polyphenols, which are compounds that keep inflammation in check, protect cells from damage and can potentially lower your risk of diseases. Polyphenols also have anti-viral qualities and may help your body fight infections, but more research is needed.
There are lots of different types (more than 8000!) of polyphenols: you might be familiar with resveratrol in your nightly glass of red wine, or quercetin in your summer blueberries. Each polyphenol works a little differently in your body so the key is to eat a variety to reap the most benefits. What are some good sources of polyphenols? Anything that comes from a plant! Think spices like cloves, herbs like green tea and vegetables like artichokes.
Takeaway: Polyphenols are beneficial compounds found it plants that can reduce your risk of disease by 30%, according to some studies. Get your polyphenols by eating a variety of plant foods including spice, herbs, fruits, vegetables, and whole grains.
Short Chain Fatty Acids (SFCA’s) to feed your gut
What does gut health have to do with your immune system? Well, not only is your digestive tract a swanky hangout for the trillions of bacteria that make up your microbiome. The lining of your intestines is also an entry point for less favorable house guests, like infectious bacteria. The best way to keep those unwanted bacteria from weaseling their way into your blood stream, is to keep the good bacteria in your gut happy. And what is a beneficial bacteria’s favorite treat? Fiber! When fiber is broken down, short chain fatty acids (SCFA) are produced. Those SCFA have been shown to keep your inflammation at a healthy level, therefore reducing your risk of certain diseases and infections.
Takeaway: Your gut is an essential part of your immune system. You can keep your gut (and therefore your immune system) healthy by eating foods high in fiber such as popcorn, quinoa, broccoli, apples and other fruits, vegetables and whole grains.
Vitamins and minerals for optimal immunity
No, we are not sponsored by big veggie. But yes, we desperately want you to eat your fruits and vegetables. We already know they have immune promoting polyphenols and fiber. But they also have important vitamins and minerals that your immune system needs to function.
Vitamin D, selenium and zinc are particularly important since some people (like those with digestive disorders, pregnant or elderly) are at risk of not getting enough. Not convinced? Check out this study that found a link between low zinc levels and greater rates of infection and longer illness. Or this study that noted how vitamin D deficiency can increase your risk for getting sick. Though sunlight is the best source of vitamin D, you can get your fill of selenium, zinc and other important nutrients by eating a diet rich in nuts, fruits, veggies and lean meats.
Takeaway: Certain vitamins and minerals, such as vitamin D, zinc and selenium, are crucial for your immune system and maintaining optimal levels can help keep you healthy. Eat plenty of fruits, vegetables, lean meats and nuts to cover your bases.
About Allie
Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Montenegro-Landívar MF, Tapia-Quirós P, Vecino X, et al. Polyphenols and their potential role to fight viral diseases: An overview. Sci Total Environ. 2021;801:149719. doi:10.1016/j.scitotenv.2021.149719
Taguchi C, Kishimoto Y, Fukushima Y, et al. Dietary intake of total polyphenols and the risk of all-cause and specific-cause mortality in Japanese adults: the Takayama study [published correction appears in Eur J Nutr. 2019 Dec 11;:]. Eur J Nutr. 2020;59(3):1263-1271. doi:10.1007/s00394-019-02136-9
Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755
Fraker PJ, King LE. Reprogramming of the immune system during zinc deficiency. Annu Rev Nutr. 2004;24:277-298. doi:10.1146/annurev.nutr.24.012003.132454
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A tickle in the back of your throat, heavy eyelids, bundling up one minute and ripping off layers the next, the urge to curl up on the couch; the early signs of a cold or other virus are familiar to many of us at the start of fall and winter. If you’re lucky, you might feel better after just a full night’s rest, otherwise, your body will be begging for sleep the next few days to fully recover. But just how important is a good night’s rest when it comes to recovering from illness? And how can you make the most of those zZz’s come sniffle season? In this article, we will be covering all things sleep and immunity (Pssst…we’re dropping sleep facts that are so good, you’ll think you’re dreaming.)
What the research says
Why sleep is important for your immune health
Your immune system is a bit of an underrated hero when it comes to maintaining your health. It works hard throughout the day to defend your body from harmful organisms, but the twilight hours are when it’s able to ramp up its efforts without being interrupted by the other demands you place on your body (i.e. eating or moving). Fighting infections and anything foreign that’s trying to invade your body requires a lot of energy, so while your body is resting and getting zZz’s, it’s able to take advantage of the fewer demands from the rest of your body to power its activities.
Getting enough and quality shut-eye impacts all corners of your life, including your immune system. And while you might validate your late night TikTok scrolling as part of your self-care routine, if you’re sacrificing sleep, you’re not doing your body any favors. In fact, if you’re logging less than 4 hours of slumber, you’re more likely to catch a cold compared to those getting at least 7 hours, according to research.1
The reason being: as you sleep, your immune system releases white blood cells (WBC) and cytokines (proteins secreted by your immune system), these act like messengers to ward off infections, inflammation and illnesses. Poor sleep causes a drop in both WBC and cytokines so your immune system may not be able to function at its best, leaving you more vulnerable to becoming sick.2 Additionally, too many nights of insufficient sleep can add up and lead to increased inflammation, which is often a root cause of a host of illnesses. Sleep allows your body to restore itself and keep inflammation at a healthy level.
Sleep improves your body’s adaptive immunity (aka your immune system’s memory)
Innate immunity is your first line of defense – it’ll look for anything that doesn’t belong in your body and destroy it. Adaptive immunity is a type of learned immunity – when your body encounters a foreign pathogen, it keeps records of the best way to fight it. So, if it comes across the invader again, it’s able to quickly recognize the problem and strategically respond to it. This is one of reasons why you only get some illnesses once (i.e. measles or chickenpox).
Sleep has shown to improve this learned, adaptive memory. Though more research is needed to better understand why this process takes place during sleep, it’s believed that sleep strengthens the immune system’s ability to remember how to recognize and react to harmful invaders.3
How much sleep do you need to boost your immune system?
By now you probably already know to aim for at least 7 hours per night, and this continues to be true to best support your immune system.If you’re recovering from the common cold or another illness though, you may need more so your immune system can work its magic. If quality sleep is a nightly struggle, it might be helpful to squeeze in short naps earlier in the afternoon. Naps too late in the day or that are too long can throw off your sleep schedule even more, so it’s best to keep them around 20 minutes.
Tips to improve sleep
If you’re tired of counting sheep, here’s a few suggestions that may help you catch those zzz’s:
Try to stay off your phone directly before bed and even consider putting it in a separate room at night so that it’s not a distraction. The main goal is to reduce stress, wind down and create a space and mindset for rest.
Try stretching before bed to help your body relax.
Decaffeinated tea may help calm and soothe your body.
Sleep supplements may also help promote a restful state and ensure good sleep.
Quality sleep is so important and implementing a few simple steps can make a huge difference in your overall health and immunity! For more tips, read this blog on: 6 simple ways to improve sleep, naturally.
About Gabby
Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Ganz FD. Sleep and immune function. Critical Care Nurse. 2012;32(2):e19-e25.
Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121-137. doi:10.1007/s00424-011-1044-0
The Innate and Adaptive Immune Systems. Institute for Quality and Efficiency in Health Care (IQWiG); 2020.
Rebalance Your Life: Sometimes Less Is Exactly What You Need Rebalance Your Life Through Simplifying Have you ever looked at your routine and wondered why you still feel overwhelmed, even when you are doing your best to take care
Better Sleep After 40: Hacks for Recovery & Longevity As we age, sleep doesn’t come as easily or deeply as it once did. If you’ve crossed 40 and find yourself tossing and turning, waking up tired, or relying on caffeine
Spring Reset: The Best Supplements to Recharge Energy, Immunity, and Mood As winter fades and daylight increases, many people expect to feel instantly energized. Instead, it is common to experience spring fatigue, low motivation,
Did you hear the news? Ugg boots are out; the sexiest thing you could flaunt this season is a good immune system (no Kardashian endorsement needed!). But, before you go bare handing a subway pole or recklessly sip water from a public water fountain- make sure you’re doing your part to keep your defense system strong. Getting enough sleep, exercising and managing your stress levels are important ways to keep your immune system happy and healthy, but good nutrition is also an important piece of the immunity puzzle. Add these 5 foods to your plate to keep your immune system in fighting shape.
1. Garlic: an immune system wake-up call
Garlic is great for a lot of things: scaring off vampires, flavoring your eggplant parm and as a natural antimicrobial. Add to the list: supporting a healthy immune system.
Garlic is full of bioactive compounds (chemicals that have health benefits), that act like an alarm clock for your immune system. The main bioactive compounds in garlic are flavonoids, which help rev up your immune system by cueing your body to release cells called macrophages that kill harmful invaders.
How can you harness the immunostimulant powers of this pungent veggie? Add it to a stir fry. Stir frying helps activate all those beneficial bioactive compounds.
2. Mushrooms: a beta-glucan “pick me up”
They’re earthy. They’re meaty. And they add a ton of dynamic flavor to any dish. They’re also the perfect thing to add to your plate at the start of cold and flu season. Mushrooms’ immune supporting benefits come from their beta-glucan content. Beta-glucans provide a ‘pick me up’ for your immune system and stimulate the production of disease fighting cells. In addition to being a beta-glucan powerhouse, mushrooms, when exposed to UV light, can be a great source of vitamin D, a vitamin that is essential for immune health.
Capture those cozy fall vibes by warming up your kitchen with some mushroom based recipes. Try adding oyster mushrooms to your ramen for some extra umami or sauté up some button mushrooms to add that extra bite to your favorite tomato sauce.
3. Red bell peppers: a vitamin C powerhouse
Bell peppers probably aren’t the first thing you think to put on your plate when sniffle season is in full swing, but they should be. Half a cup of red bell peppers contains over 100% of your vitamin C needs – an immune system stand out. It acts like an antioxidant and helps rally and protect the cells that make up your body’s defense system.
Vitamin C is water soluble, meaning it dissolves in water, so if you want the biggest vitamin C bang for your buck, crunch on some raw red bell peppers. Consider dipping them in some chickpea hummus for a bonus. Chickpeas are full of selenium, another nutrient that keeps your immune system running.
4. Elderberry: a sweet blend of antioxidants
From its flowers to its fruits, the elderberry plant contains a protective blend of immune supporting antioxidants. Certain elderberry extracts have been shown to help keep your immune system in fighting shape. Elderberry has a sweet flavor, so it’s most often found as a syrup. It can be added to drinks or used as a tasty topper for your morning oatmeal or pancakes.
5. Lentils: your gut’s high fiber bestie
Why is everyone suddenly talking about gut health? Your gut contains a very large community of very tiny bacteria that send important signals to systems throughout your body, including your immune system. In fact, your gut makes up about 70% of your immune system. So, one of the best ways to keep your immune system healthy is to take care of its command center- the gut.
Eating fiber is one of the best ways to make your gut a happy home for good bacteria. And one of the best ways to get fiber? Lentils. Half a cup of cooked lentils provides about 8 grams of the good stuff. That’s about 33% of the daily needs for women and 20% for men. Lentils are also a great source of B-vitamins and zinc. Two nutrients you’ll need to get enough of to give your body a fighting chance against unwanted invaders.
Add lentils to a soup for a warm dinner that’s perfect for cold weather and cold season.
About Allie
Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Shang A, Cao S-Y, Xu X-Y, et al. Bioactive compounds and biological functions of garlic (allium sativum L.). Foods. 2019;8(7):246. doi:10.3390/foods8070246
Sidor A, Gramza-Michałowska A. Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review. Journal of Functional Foods. 2015;18:941-958. doi:10.1016/j.jff.2014.07.012
Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017; 3:91211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
Rebalance Your Life: Sometimes Less Is Exactly What You Need Rebalance Your Life Through Simplifying Have you ever looked at your routine and wondered why you still feel overwhelmed, even when you are doing your best to take care
Spring Reset: The Best Supplements to Recharge Energy, Immunity, and Mood As winter fades and daylight increases, many people expect to feel instantly energized. Instead, it is common to experience spring fatigue, low motivation,
Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,
Having a low sex drive can feel lonely, in more ways than one, but you’re in good company. Thirty-one percent of males experience some form of sexual dysfunction in their lifetime. Stress, anxiousness, the occasional down thoughts or even passing birthdays can all put a damper on your sexual wellness. The good news is, alongside a healthy lifestyle, ingredients like fenugreek may help you reclaim some of that desire to get physical. In this article, we look at some of the amazing benefits of fenugreek (hint: this maple-syrup flavored plant sure knows how to liven up a dish of curry… and a bedroom).
What is Fenugreek?
Fenugreek is a leafy plant and is a cousin of chickpeas, peanuts and alfalfa. The bright green leaves have been used for centuries for their medicinal as well as culinary properties. Fenugreek gives off a maple-y aroma and flavor, along with a slight bitterness. Needless to say: this little plant really knows how to spice up life.
How does it help with sexual wellness?
Fenugreek has been known to help support a healthy libido, arousal and orgasms. Scientists are still researching how fenugreek works in the body but think it might have something to do with its impact on testosterone.
Testosterone is the main male sexual hormone and it has some pretty important jobs! It’s needed for the development of reproductive tissues, stimulation of sex drive, anabolic functions, and even plays a role in energy. As men age, this hormone is known to decline gradually, which can contribute to low libido, fatigue, negative mood, weight gain, and decreased muscle mass. Stress can also cause testosterone levels to dip.
Fenugreek may help keep testosterone levels in a healthy range- pretty handy when it comes to supporting libido and sexual wellness!
How can I eat more Fenugreek?
Try setting the mood by whipping up a delicious curry, adding fenugreek to your favorite dry-rub seasoning blend, or even brewing it up in a cup of tea. Fenugreek may also be offered in supplement form for those who aren’t a fan of this bitter-sweet flavor profile. Take back the excitement that comes with healthy intimacy by supporting your daily routine with Fenugreek.
About Author
Madison is a functional nutritionist and member of the Persona Research and Development team. With a degree in Nutritional Sciences from Texas A&M University, she strives to bring science-backed knowledge to the health and wellness community and those who may be interested in positive life change. She has a passion for identifying the impact stress plays on overall health and empowering individuals to break the cycle of chronic stress.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Sexual dysfunction & disorders: treatment, symptoms & diagnosis. Cleveland Clinic.
Steels E, Rao A, Vitetta L. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytother Res. 2011;25(9):1294-1300.
Mansoori A, Hosseini S, Zilaee M, Hormoznejad R, Fathi M. Effect of fenugreek extract supplement on testosterone levels in male: A meta‐analysis of clinical trials. Phytotherapy Research. 2020;34(7):1550-1555.
Choi JC, Chung MI, Lee YD. Modulation of pain sensation by stress-related testosterone and cortisol. Anaesthesia. 2012;67(10):1146-1151.
Heart Health Over 40: Tips for Women and Men As we move past 40, our bodies begin to change in ways we may not immediately notice. Metabolism slows, hormone levels shift, and the risk of cardiovascular issues gradually increases.
Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary
Ways to naturally improve low sex drive for men and women Karina C., Nutritionist, BSN If you suffer from low libido, you are not alone. Low sex drive affects about 43% of women and 31% of men(1). It is something that can
It’s no secret that maintaining a healthy weight is beneficial to your health – it helps reduce the risk of certain health conditions, improve energy and may even help you feel more confident in your own skin. Nowadays, we hear about so many fad diets and quick tricks on how to lose weight fast, but the reality is: sustainable weight loss takes time! In fact, the slower you lose weight, the more likely you are to keep that weight off for good. So, to help you fully embrace that slow burn, here’s 4 tips that can help you lose weight- and keep it off!
1. Maintain healthy testosterone levels
If you’re eating well and staying active, but still struggling to shed those last few pounds, it could be your testosterone level. Up to about 40% of adult men experience low testosterone – and while your body naturally produces less testosterone with age, levels below the normal range may be associated with weight gain.1 Maintaining normal testosterone levels may be a key factor in promoting and sustaining weight loss in men according to some studies.2 If you’re experiencing low testosterone (some symptoms include fatigue, reduced muscle mass, low sex-drive and hair loss), it’s best to check-in with your healthcare provider. Keep your testosterone levels in check by managing your stress, exercising and getting a good night’s sleep. In some cases, supplements like ashwagandha and vitamin D can also help keep you balanced.
2. Eat protein to maintain lean muscle
There are many factors that can help tip the scale towards your weight loss goal, but changes to your diet might be the most important. While eating fewer calories than your body uses is key – it’s also important to make sure you’re eating enough, especially protein. Not only does protein help you feel fuller longer, but it helps your body maintain lean muscle mass (especially if you’re in an overall calorie deficit). Lean muscle mass is important for weight loss because it increases your basal metabolic rate (BMR), meaning the amount of calories you burn while at rest).3 How? Because your body uses more energy for muscle tissue than fat.
Bottom line: Eating a diet high in protein can help build lean muscle mass in men and boost metabolism. To add more lean protein in your diet, pack your plate with ground turkey, chicken breast, fish or lean cuts of beef. Following a vegetarian diet? Tofu, nuts and beans are healthy options.
3. Maintain healthy thyroid levels
This might be surprising, but your thyroid plays an essential role in your BMR.4 An underactive thyroid may slow metabolism and lead to weight gain. And if left unmanaged, it may be nearly impossible to lose weight until your thyroid is functioning properly. While an underactive thyroid impacts only about 5% of the population (and another 5% undiagnosed) age 12 and over, if you’ve experienced sudden weight gain, it may be a good idea to check with your doctor about your thyroid levels.
Keep your levels up by grabbing a handful of almonds, adding shrimp to your favorite salad or enjoying a yogurt parfait; these are rich in selenium and zinc, which are essential nutrients to promote proper thyroid function.
4. Limit Alcohol
You probably already know that not all calories are equal. You can be doing everything right but might be sabotaging your diet with too many drinks of alcohol. Sure, a few drinks here and there isn’t going to make a difference, but limiting alcohol may help with maintaining weight loss. Excessive alcohol intake contributes to a higher caloric intake. Not only does alcohol itself contain excess calories, but it may also stimulate hunger, causing you to overeat.5 But that doesn’t mean you can’t still enjoy guy’s night out- just scale back on the amount of alcohol you normally drink. If you’re drinking 5-6 beers on a typical weekend, try cutting it down to 1-2.
Watch 5 supplements to support stress-related weight gain.
About Author
Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
References:
Anaissie J, DeLay KJ, Wang W, Hatzichristodoulou G, Hellstrom WJ. Testosterone deficiency in adults and corresponding treatment patterns across the globe. Transl Androl Urol. 2017;6(2):183-191. doi:10.21037/tau.2016.11.16
Traish AM. Testosterone and weight loss: the evidence. 2014;21(5):313-322. doi:10.1097/MED.0000000000000086
Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038
Rebalance Your Life: Sometimes Less Is Exactly What You Need Rebalance Your Life Through Simplifying Have you ever looked at your routine and wondered why you still feel overwhelmed, even when you are doing your best to take care
Heart Health Over 40: Tips for Women and Men As we move past 40, our bodies begin to change in ways we may not immediately notice. Metabolism slows, hormone levels shift, and the risk of cardiovascular issues gradually increases.
Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,
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