• Why the Immune System Crashes in the Winter

    11 December 2019
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    The colder days are approaching, and along with purchasing more soup and stew ingredients, most people are adding tissues, elderberry syrup, and over-the-counter cold and flu medications to their carts. You can’t seem to turn a corner or go one commercial break without reading a sign or hearing about ‘flu season’ and how bad it will be this year. Along with the increase in coughs, colds, sniffles, sore throats, and ear aches, the flu and other ‘winter illnesses’ cause more missed work and school days than illnesses commonly contracted in other seasons.  

    Have you ever wondered why we, as a population, tend to get so sick in the winter? The flu doesn’t magically appear every year when it gets cold outside, it exists year-round, but is generally caught and passed to others easiest throughout the coldest months. The same goes for strep throat, stomach viruses, fevers, and colds. 

    Research from 2015 shows that 1/4th of our gene activity is impacted by seasonal changes with winter suppressing the gene responsible for warding inflammation. This, of course, effects the cells that make up the immune system. It also impacts our blood composition and adipose tissue (fat cells), making us more susceptible to weight gain and pain, along with increasing our chances of getting sick. You can see that researchers found a cyclical trend in healthy individuals’ genes over a year’s time, which identifies the body’s natural ability to stay healthier throughout the summer as compared to the winter.

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    When you pair this gene activity with the cold, dry air that presents in the winter, and the decreasing Vitamin D levels due to less sun exposure, you have the perfect environment for viruses to attack. Viruses enter the body through the nose, and when you have a runny nose, a virus has the ability to ‘hang out’ in that mucus longer than it would be able to in a clean nose. Everything that mucus touches then becomes contaminated with the germs it contains. It may seem impossible to prevent a runny nose, so keeping tissues nearby and using soap to wash your hands well will prove to be your best defense.

    The winter generally keeps you indoors, whether at home, work, or school, with windows sealed tight and the heater running. This also presents the perfect environment for viruses to spread. Having the same air continually circulate weakens the already impacted immune system. While turning up the heat is a necessity, you need to pay attention to the humidity levels as you do so. The dry air caused by your heater and outdoor weather not only increases illness probability by allowing germs from a sneeze to survive longer, but it also causes dry, cracked skin, sore throats, and headaches. Research shows that running a whole-house humidifier, or having versions in the rooms most commonly used, can help you stay healthier throughout the sickest season of the year, killing up to 30% of the influenza virus in the air and promoting more restful sleep.

    One thing to note: humidifiers must be cleaned out at least two times a week to prevent build up.

    The greatest way to ward off illnesses year-round is of course proper hand-washing, regular exercise, eating a whole food diet, and getting proper rest. Throughout the winter, however, supplementing with Vitamin D3 has been shown to decrease the probability of contracting flu symptoms, especially in school-aged children. It can prevent or lessen joint pain caused by inflammation, too. You can also aid your body by taking daily probiotics, keeping your gut health at an optimal level. 

    Resources:

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2940868/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4449160/

    https://www.nature.com/articles/ncomms8000

    https://www.ncbi.nlm.nih.gov/pubmed/31544573

    https://academic.oup.com/ajcn/article/91/5/1255/4597253

    https://www.ncbi.nlm.nih.gov/pubmed/17655820

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3080923/

    https://www.ncbi.nlm.nih.gov/pubmed/21731764

    https://www.ncbi.nlm.nih.gov/pubmed/19659895

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  • Probiotics and Overall Health

    30 November 2015
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    Poor gut health affects much more than the picture displays. Your digestive health affects every physiological system in your body. The digestive system is the second largest part of the neurological system. Called the enteric nervous system, it is located in the gut. This is why the gut is known as the second brain. http://www.ncbi.nlm.nih.gov/pubmed/19149514/

    80% of the immune system is located in the digestive track.

    “According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), upward of 60 to 70 million Americans are affected by digestive diseases.” Inflammation is believed to be the root cause of most diseases. Guess where inflammation typically begins? The gut. http://www.ncbi.nlm.nih.gov/pubmed/11157355 and http://www.ncbi.nlm.nih.gov/pubmed/17024003

    What researchers believe is that an overactive immune system results in the body being flooded with defense cells and hormones that damage tissues. Dietary and environmental toxins may build up in the body, turning the immune system on and keeping it highly reactive. As these toxins build, they throw the balance of good to bad bacteria off, causing the gut to become inflamed.

    The gut contains both beneficial and harmful bacteria. Digestive experts agree that the balance of gut flora should be approximately 85 percent good bacteria and 15 percent bad bacteria. If this ratio gets out of balance, the condition is known as dysbiosis, which means there is an imbalance of too much of a certain type of fungus, yeast or bacteria that is affecting the body in a negative way. By consuming certain types of probiotic foods and supplements you can help bring these ratios back into balance and eliminate the inflammation. http://www.lifeextension.com/magazine/2012/4/overlooked-role-probiotics-human-health/page-01

    Some common warning signs of a bacteria imbalance: http://www.steadyhealth.com/topics/signs-of-bacterial-imbalance
    • Bad breath, gum disease & dental problems
    • Sleeping poorly, possible night sweats
    • Frequent colds, flu or infections
    • Faulty digestion, acid reflux and other gut disorders
    • Chronic yeast problems, candida
    • Frequent constipation or diarrhea
    • Acne, eczema, skin & foot fungus
    • Frequent fatigue, poor concentration
    • Extreme menstrual or menopausal symptoms
    • Difficulty losing weight, sugar/carbohydrate cravings
    • Allergies and food sensitivities
    • Painful joint inflammations/stiffness
    Two additional signs that your gut flora may be adversely impacted are depression and lowered immunity. Both of these are actually common-sense side effects of poor gut health, but they’re usually completely overlooked. Most people, including many physicians, do not link the immune system to the gut, when they should be making a healthy gut a major focal point if they want to help the root issues.

    The gut originates from the same type of tissue as the brain. During fetal development, one part turns into the central nervous system, while the other develops into the enteric nervous system. These two systems are connected via the vagus nerve, the tenth cranial nerve that runs from your brain stem down to your abdomen. Hence the gut and your brain work in tandem, each are influencing the other. And this is why your intestinal health can have such a profound influence on your mental health, and vice versa. This also helps explain the link between neurological disorders (including ADHD and autism) and gastrointestinal dysfunction. For example, gluten intolerance is frequently a feature of autism, and many autistic children will improve when following a strict gluten-free diet. http://articles.mercola.com/sites/articles/archive/2012/09/05/microbes-manipulate-your-mind.aspx

    Foods that promote inflammation are:
    • Corn and Soybean oils
    • Pasteurized dairy
    • Refined carbohydrates
    • Conventional meat
    • Sugars
    • Trans fats

    The secret to restoring your digestive health is all about balancing out the good and bad bacteria in your gut. If you are going to be healthy you MUST consider consuming probiotic rich foods and supplements daily.

    What are probiotics?

    Probiotics are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly. They are found in many foods and can be taken in supplement form. (Review our guide to choosing a quality supplement because they are not created equal.)

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    How do you benefit from probiotics?

    The website Green Med Info has assembled an amazing list of more than 200 studies, which together explore more than 170 diseases which can be helped or treated with probiotics. https://www.healthambition.com/probiotics/

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    Digestive Health: http://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics We have more than 1,000 types of bacteria that live in our digestive tracks. They help us break down food and absorb nutrients. Environmental and chemical toxins can throw off the bacterial balance of the gut. For example, when antibiotics are introduced, the drugs can kill-off the good bacteria, the healthy intestinal flora that helps us digest, as well as the bad. Probiotic intake should increase if antibiotics are being taken. The probiotics can keep the bacteria balanced throughout the antibiotic treatment so the body does not experience extreme side effects. http://www.ncbi.nlm.nih.gov/pubmed/22071814
    Probiotics can help with many, if not all types of digestive issues. Research has shown that probiotics can be helpful for people with irritable bowel syndrome, abdominal pain, cramps, bloating, diarrhea, and constipation. Probiotics can help with overall digestive health, even if you are not suffering from any urgent problems.
    Urinary Health: https://nccih.nih.gov/health/probiotics
    Probiotics taken regularly can help prevent bad bacteria from invading the urinary tract by maintaining a population of healthy bacteria on the tract’s adherence sites. Infections in this area of the body are extremely common, especially in women, and taking probiotics daily can help prevent reoccurring infections.
    Allergies: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3733627/
    One of the most important characteristics of probiotics is their safety for human health. Thanks to their ability to adhere to intestinal epithelial cells and to modulate and stabilize the composition of gut microflora, probiotics bacteria may play an important role in the regulation of intestinal and systemic immunity. They actually seem capable of restoring the intestinal microbic equilibrium and modulating the activation of immune cells.
    Several studies have been recently conducted on the role of probiotics in preventing and/or treating allergic disorders.
    Probiotics have also been shown to reduce childhood eczema (a sign of allergies) when mothers take them while pregnant. Researchers found that pregnant women with a history of seasonal allergies who took probiotics throughout their pregnancies passed on a 50% higher level of tissue inflammation in utero, which is believed to trigger the immune system and reduce allergy incidence.

    Women’s Health: http://www.ncbi.nlm.nih.gov/pubmed/26052924
    Just like the digestive tract, the vagina relies on a balance of good and bad bacteria. When the balance is off, it can result in bacterial vaginosis and yeast infections. Studies have found that probiotics can help prevent infection, manage an already active one, or support antibiotics as a treatment. Utilizing the probiotics as a vaginal suppository rather than orally may be even more helpful if there is a current problem.Probiotics have an important role in maternal health, as pregnant women are susceptible to vaginal infections.

    Immunity:
    As you have read, in detail, the gut holds 80% of our immune system. By eating probiotic-rich foods and maintaining good intestinal flora, you can maintain a healthy immune system.
    Obesity: http://www.ncbi.nlm.nih.gov/pubmed/26459447
    A study revealed that obese people have different gut bacteria than those maintaining a healthy weight. This shows that gut flora plays a role in obesity.

    There are several strains of probiotics, and each one is being shown to affect the body in different ways. Some of these strains include: http://probiotics.org/strains/

    • Bifidobacterium bifidum — The most dominant probiotic in infants and in the large intestine. Supports production of vitamins in gut, inhibits harmful bacteria, supports immune system response and prevent diarrhea.
    • Bifidobacterium longum — Supports liver function, reduces inflammation, removes lead and heavy metals.
    • Bifidobacterium breve — Helps colonize healthy gut community and crowd out bad bacteria.
    • Bifidobacterium infantis — Alleviates IBS symptoms, diarrhea and constipation.
    • Lactobacillus casei — Supports immunity, inhibits h. pylori and helps fight infections.
    • Lactobacillus acidophilus — Relieves gas, bloating, improves lactose intolerance.
    • Lactobacillus bulgaricus — A powerful probiotic strain that has been shown to fight harmful bacteria that invades your digestive system and is stable enough to withstand the acidic digestive juices of the stomach. It also neutralizes toxins and naturally produces its own antibiotics.
    • Lactobacillus brevis — Shown to survive the GI tract, boost cellular immunity, enhanced natural T-killer cells and kill h. pylori bacteria.
    • Lactobacillus rhamnosus — Supports bacterial balance and supports healthy skin. Helps fight urinary tract infections, respiratory infections, and reduce anxiety by reducing stress hormones and GABA neurotransmitter receptors.
    • Bacillus subtilis — An endospore probiotic that is heat-resistant. Elicits a potent immune response and supports GALT. Suppresses growth of bad bacteria like salmonella and other pathogens.
    • Bacillus coagulans — An endospore probiotic that is heat-resistant and improves nutrient absorption. Also has been shown to reduce inflammation and symptoms of arthritis.
    • Saccharomyces boulardii — A yeast probiotic strain that restores natural flora in the large and small intestine and improves intestinal cell growth. It has proved effective in treating inflammatory bowel disease like Crohn’s disease. It’s also been shown to have anti-toxin effects, be antimicrobial, and reduce inflammation.

    Taking probiotics is extremely beneficial, but making sure that you don’t prevent them from working is also important. Be sure to eliminate the following, or increase your probiotic intake if any of the following is necessary: http://www.shanti.com.au/body/probiotics.htm
    • Prescription Antibiotics
    • Sugar
    • Tap Water
    • GMO Foods
    • Grains
    • Emotional Stress
    • Chemicals and medications
    • Birth Control/Steroids/Hormonal Drugs
    • Chlorine (Use a good filter for your drinking water)
    • Flouride
    • Coffee (I know. I know. Just add a little extra probiotics if you are a coffee drinker.)
    • Carbonated Beverages
    • Ascorbic Acid (In low-quality supplements, bottled drinks and juices.)
    • Radiation (chemotherapy, x-rays, microwaves)
    • Additives/Preservatives (Avoid processed foods)
    • Pesticides/Herbicides/Fertilizers
    • Stress

    In order to improve your gut flora balance, make sure to avoid these probiotic killers the best that you can. We are exposed to many of these foods, toxins and stressors on a daily basis, and if you’re going to restore your digestive health, they must be addressed. If they’re not addressed, your gut micro-organisms become imbalanced and your system can become a breeding ground for bad bacteria, yeast, viruses, fungi and parasites.

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