Seis dicas para mantê-lo saudável através temporada de gripes e resfriados
Aumentar a imunidade e brisa através temporada de gripes e resfriados com estas opções, todo-naturais saudáveis.
Natasha Turner,
É muitas vezes vem com um clima mais frio e começa com uma garganta arranhada, uma sensação geral de mal-estar e, talvez, uma tosse que começa a perturbar o seu sono. Apesar banhando-se em desinfetante para as mãos e orientação clara de quem tanto como coriza em sua direção, você se encontra doente. Não importa o quanto você tem, aqui estão cinco dicas para você durante a temporada de gripes e resfriados mais saudável possível:
1. Duplique zinco
Se é com um losango calmante garganta, ou um suplemento, o zinco é a primeira defesa de seu sistema imunológico. Está provado que as pessoas que são deficientes de zinco são mais propensas a uma variedade de patógenos indesejáveis. No entanto a pesquisa recente mostra a deficiência de zinco pode também desenvolver com a idade, levando a um declínio do sistema imunitário e aumento da inflamação associada com diversos problemas de saúde.
Quando os animais neste estudo receberam 10 vezes a exigência dietética de zinco, os biomarcadores de inflamação foram restauradas para níveis jovens.
Bottom line: 15-25 mg por dia em forma de suplemento. Se você sentir uma cerveja dor de garganta, você pode aumentar para um máximo de 50 mg por dia, adicionando pastilhas de zinco.
2. Morra de fome um vírus com NAC
De acordo com um estudo italiano completando com N-acetilcisteína (NAC) pode reduzir drasticamente a frequência e gravidade dos sintomas de gripe em indivíduos de alto risco idosos. Mais de 260 voluntários receberam NAC (600 mg) ou comprimidos de placebo duas vezes por dia durante seis meses. Os resultados foram impressionantes: o grupo NAC experimentaram uma diminuição significativa na frequência de episódios de gripe, gravidade e duração do tempo confinado à cama. Entre as pessoas que receberam o placebo, 79 por cento desenvolveram sintomas da gripe, enquanto que apenas 25 perent do grupo NAC desenvolveram sintomas. Em um estudo separado NAC foi mostrado para melhorar os sintomas da bronquite crónica, reduzindo a espessura das secreções pulmonares.
Bottom line: Tome 400-600 mg uma vez ao dia para a manutenção e duas vezes por dia, quando você se sentir um resfriado ou gripe indo em sua direção.
3. Aumentar a imunidade com beta glucana
Betaglucano na minha opinião é o mais excitante desenvolvimento em estimulantes do sistema imunológico natural. Derivado de fermento de padeiro (ainda livre de alérgenos), Beta glucana tem propriedades de modulação do sistema imunológico - o que significa que estimula um sistema imunológico fraco e pode acalmar um uma hiperativa (como é o caso com as doenças auto-imunes). Um estudo mostrou que diminuiu a freqüência ea gravidade das infecções do trato respiratório superior (ITRS) em um grupo de estudantes universitários durante a época fria.
Bottom line: Tome uma cápsula por dia com o estômago vazio. Para suporte imunológico aguda levar até duas cápsulas por dia.
4. Adicione em alguns adaptógenos
O estresse crônico é a maneira mais rápida de diminuir o seu sistema imunológico, e, provavelmente, a principal razão por que algumas pessoas são mais vulneráveis a estação fria do que outros. Existem alguns suplementos lá fora, que têm um efeito positivo tanto diminuindo os níveis de estresse e estimular o sistema imunológico: esteróis vegetais e manjericão. Santo manjericão foi encontrada para reduzir o cortisol e ajudar o corpo a se adaptar ao estresse. Um estudo de 1991 publicado no Indian Journal of Pharmacology, em comparação manjericão ao ginseng siberiano (eleutherococcus) e ginseng asiático (Panax ginseng) e descobriu que ele era o agente mais potente anti-stress das três ervas.
Bottom line: Tome 2 cápsulas de gel a cada manhã.
5. Adicionar em esteróis vegetais
Também considerado reguladores do sistema imunológico da natureza, esteróis vegetais são outra ótima opção. Em um estudo duplo cego, controlado por placebo publicado no International Journal of Sports Medicine um grupo de 20 atletas foram avaliados antes e depois de uma corrida de maratona. Os resultados pós-maratona mostrou que o grupo tratado com esteróis e esterolinas exibida uma redução significativa da interleucina-6, um decréscimo no cortisol e aumento da DHEA. Como um bônus adicional, ele também tem sido conhecido para os níveis de colesterol.
Bottom line: Tome um suplemento de esteróis planta alta potência 1-2 vezes ao dia, com ou sem alimentos. Durante períodos de estresse excessivo, ou durante a temporada de gripe, você pode bater isso três vezes ao dia.
6. Obtenha algumas Z de
A pesquisa mostra que a falta de sono tem as mesmas conseqüências negativas como o estresse faz sobre o sistema imunológico. No estudo, as células brancas do sangue foram categorizadas e medido a partir de 15 homens jovens seguindo um rigoroso calendário de oito horas de sono todos os dias durante uma semana. Contagens de glóbulos brancos em um ciclo de sono / vigília normal foram então comparados com os números produzidos durante a segunda parte do experimento, no qual amostras de sangue foram coletadas durante 29 horas de vigília contínua. Os glóbulos brancos reagiram imediatamente ao estresse físico de perda de sono e directamente espelhados resposta do corpo ao estresse.
Outro estudo descobriu que a perda de sono, mesmo que por poucas horas durante a noite, pode levar o sistema imunológico a se voltar contra tecidos e órgãos saudáveis e aumentar os níveis de inflamação. Isso certamente vai mantê-lo vulnerável a vírus - para não mencionar mais doente, mais tempo.
Conclusão: Não espere até que você comece um arranhão em sua garganta, começar a corrigir o seu sono imediatamente com estes remédios naturais.
Natasha Turner, ND é um médico naturopata, Chatelaine colunista de revista, e autor dos livros mais vendidos da dieta hormonal e O Supercharged hormonal dieta. Seu mais recente lançamento, o Programa de Sensibilidade Carb, já está disponível em todo o Canadá. Ela é também o fundador da sede em Toronto Limpar Medicina Wellness Boutique. Para o conselho mais bem-estar a partir de Natasha Turner, clique aqui.
Natasha Turner,
It often comes with cooler weather and starts with a scratchy throat, an overall feeling of malaise and perhaps a cough that starts to disturb your sleep. Despite bathing yourself in hand sanitizer and steering clear of anyone who so much as sniffles in your direction, you find yourself sick. No matter how you got it, here are five tips to get you through the cold and flu season as healthy as possible:
1. Double up on zinc
Whether it’s with a throat soothing lozenge, or a supplement, zinc is the first defence for your immune system. It’s been proven that people who are zinc-deficient are more prone to a variety of unwelcome pathogens. However recent research shows zinc deficiency can also develop with age, leading to a decline of the immune system and increased inflammation associated with many health problems.
When the animals in this study were given 10 times their dietary requirement for zinc, the biomarkers of inflammation were restored to youthful levels.
Bottom line: Take 15-25 mg per day in supplement form. If you feel a sore throat brewing, you can increase this to a maximum of 50 mg per day by adding zinc lozenges.
2. Starve a virus with NAC
According to an Italian study supplementing with N-acetylcysteine (NAC) can dramatically reduce the frequency and severity of flu-like symptoms in elderly high-risk individuals. Over 260 participants received NAC (600 mg) or placebo tablets twice daily for six months. The results were impressive: the NAC group experienced a significant decrease in the frequency of flu-like episodes, severity, and length of time confined to bed. Among the people receiving the placebo, 79 percent developed symptoms of flu, whereas only 25 perent of the NAC group developed symptoms. In a separate study NAC has been shown to improve symptoms of chronic bronchitis by reducing the thickness of lung secretions.
Bottom line: Take 400-600 mg once daily for maintenance and twice daily when you feel a cold or flu heading your way.
3. Enhance immunity with beta glucan
Beta glucan in my opinion is the most exciting development in natural immune boosters. Derived from baker’s yeast (yet free of allergens), Beta glucan has immune modulating properties — which means it boosts a weak immune system and can calm an overactive one (such as the case with autoimmune diseases). One study showed that it decreased the frequency and severity of upper respiratory tract infections (URTI) in a group of university students during peak cold season.
Bottom line: Take one capsule per day on an empty stomach. For acute immune support take up to two capsules per day.
4. Add in some adaptogens
Chronic stress is the quickest way to lower your immune system, and probably the main reason why some people are more vulnerable to cold season than others. There are a few supplements out there that have a positive effect on both lowering stress levels and boosting the immune system: plant sterols and holy basil. Holy basil has been found to reduce cortisol and help the body adapt to stress. A 1991 study published in the Indian Journal of Pharmacology, compared holy basil to siberian ginseng (eleutherococcus) and asian ginseng (panax ginseng) and found that it was the most potent anti-stress agent of the three herbs.
Bottom line: Take 2 gel caps each morning.
5. Add in plant sterols
Also considered nature’s immune regulators, plant sterols are another great option. In a double blind, placebo-controlled study published in the International Journal of Sports Medicine a group of 20 athletes were evaluated both before and after a marathon run. Post-marathon results showed that the group treated with sterols and sterolins displayed a significant reduction in interleukin-6, a decrease in cortisol and increase in DHEA. As an added bonus, it has also been known to lower cholesterol levels.
Bottom line: Take a high potency plant sterol supplement 1-2 times daily either with or without food. During times of excessive stress, or during flu season, you can bump this to three times daily.
6. Get some Z’s
Research shows that lack of sleep has the same negative consequences as stress does on the immune system. In the study, white blood cells were categorized and measured from 15 young men following a strict schedule of eight hours of sleep every day for a week. White blood cell counts in a normal sleep/wake cycle were then compared to the numbers produced during the second part of the experiment, in which blood samples were collected during 29 hours of continual wakefulness. The white blood cells reacted immediately to the physical stress of sleep loss and directly mirrored the body’s stress response.
Another study found that loss of sleep, even for a few short hours during the night, can prompt one’s immune system to turn against healthy tissue and organs and boost inflammation levels. This will certainly keep you vulnerable to viruses – not to mention sicker, longer.
Bottom line: Don’t wait until you get a scratch in your throat, start correcting your sleep immediately with these natural remedies.
Natasha Turner, N.D. is a naturopathic doctor, Chatelaine magazine columnist, and author of the bestselling books The Hormone Diet and The Supercharged Hormone Diet. Her newest release, The Carb Sensitivity Program, is now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique. For more wellness advice from Natasha Turner, click here.
1. Double up on zinc
Whether it’s with a throat soothing lozenge, or a supplement, zinc is the first defence for your immune system. It’s been proven that people who are zinc-deficient are more prone to a variety of unwelcome pathogens. However recent research shows zinc deficiency can also develop with age, leading to a decline of the immune system and increased inflammation associated with many health problems.
When the animals in this study were given 10 times their dietary requirement for zinc, the biomarkers of inflammation were restored to youthful levels.
Bottom line: Take 15-25 mg per day in supplement form. If you feel a sore throat brewing, you can increase this to a maximum of 50 mg per day by adding zinc lozenges.
2. Starve a virus with NAC
According to an Italian study supplementing with N-acetylcysteine (NAC) can dramatically reduce the frequency and severity of flu-like symptoms in elderly high-risk individuals. Over 260 participants received NAC (600 mg) or placebo tablets twice daily for six months. The results were impressive: the NAC group experienced a significant decrease in the frequency of flu-like episodes, severity, and length of time confined to bed. Among the people receiving the placebo, 79 percent developed symptoms of flu, whereas only 25 perent of the NAC group developed symptoms. In a separate study NAC has been shown to improve symptoms of chronic bronchitis by reducing the thickness of lung secretions.
Bottom line: Take 400-600 mg once daily for maintenance and twice daily when you feel a cold or flu heading your way.
3. Enhance immunity with beta glucan
Beta glucan in my opinion is the most exciting development in natural immune boosters. Derived from baker’s yeast (yet free of allergens), Beta glucan has immune modulating properties — which means it boosts a weak immune system and can calm an overactive one (such as the case with autoimmune diseases). One study showed that it decreased the frequency and severity of upper respiratory tract infections (URTI) in a group of university students during peak cold season.
Bottom line: Take one capsule per day on an empty stomach. For acute immune support take up to two capsules per day.
4. Add in some adaptogens
Chronic stress is the quickest way to lower your immune system, and probably the main reason why some people are more vulnerable to cold season than others. There are a few supplements out there that have a positive effect on both lowering stress levels and boosting the immune system: plant sterols and holy basil. Holy basil has been found to reduce cortisol and help the body adapt to stress. A 1991 study published in the Indian Journal of Pharmacology, compared holy basil to siberian ginseng (eleutherococcus) and asian ginseng (panax ginseng) and found that it was the most potent anti-stress agent of the three herbs.
Bottom line: Take 2 gel caps each morning.
5. Add in plant sterols
Also considered nature’s immune regulators, plant sterols are another great option. In a double blind, placebo-controlled study published in the International Journal of Sports Medicine a group of 20 athletes were evaluated both before and after a marathon run. Post-marathon results showed that the group treated with sterols and sterolins displayed a significant reduction in interleukin-6, a decrease in cortisol and increase in DHEA. As an added bonus, it has also been known to lower cholesterol levels.
Bottom line: Take a high potency plant sterol supplement 1-2 times daily either with or without food. During times of excessive stress, or during flu season, you can bump this to three times daily.
6. Get some Z’s
Research shows that lack of sleep has the same negative consequences as stress does on the immune system. In the study, white blood cells were categorized and measured from 15 young men following a strict schedule of eight hours of sleep every day for a week. White blood cell counts in a normal sleep/wake cycle were then compared to the numbers produced during the second part of the experiment, in which blood samples were collected during 29 hours of continual wakefulness. The white blood cells reacted immediately to the physical stress of sleep loss and directly mirrored the body’s stress response.
Another study found that loss of sleep, even for a few short hours during the night, can prompt one’s immune system to turn against healthy tissue and organs and boost inflammation levels. This will certainly keep you vulnerable to viruses – not to mention sicker, longer.
Bottom line: Don’t wait until you get a scratch in your throat, start correcting your sleep immediately with these natural remedies.
Natasha Turner, N.D. is a naturopathic doctor, Chatelaine magazine columnist, and author of the bestselling books The Hormone Diet and The Supercharged Hormone Diet. Her newest release, The Carb Sensitivity Program, is now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique. For more wellness advice from Natasha Turner, click here.
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