How to Boost Immune System

Preparing for the cold season

For those of us living in the northern latitudes winter may be a very challenging season. With lower outside temperatures we may experience colds and flu as well as other unpleasant illnesses and symptoms.

There is, however, a way to protect yourself from infections. You simply have to boost your immune system and implement a few simple strategies that will help you stay fit and healthy during the winter months.

By preparing your immune system and strengthening your immune response, you will be able to pass through the cold season without an infection and if you catch a cold, your symptoms will be less severe and you will recover much faster.

Your immune system acts like a protective shield that thwarts harmful pathogens from attacking your organism. In contact with pathogens a series of reactions are taking place within your body. Cells, organs and tissues of your immune system are mobilized to disable the pathogens. The symptoms you may experience (fever, for instance), although very unpleasant, are the signs of a well functioning immune system. Using medication to suppress these symptoms will only weaken your immune system. Instead, you should support your immune system with herbs and natural remedies, get enough rest, and let your body recover from infection all by yourself. You may want to take natural supplements to ease your symptoms, but as the common wisdom goes, it takes a week to cure the cold with drugs, but only seven days to recover without them.

In order for your immune system to function properly, you need to support it with proper nutrition, nutritional supplements and herbs. It is important that you eat more fresh fruit and vegetables (preferably organic) that are rich in vitamins, esp. vitamin C, and minerals, esp. zinc. Zinc may be the most important micro nutrient for your immune system. It is needed for the stimulation of the white blood cells that are important elements of your defense system. People who are deficient in zinc are more susceptible to infections. Zinc works in synergy with vitamin C and in order to be effective in your body it must be taken with its co-factor amino acid Histidine. Taken alone, zinc may be ineffective as the foods you eat interfere with its absorption, especially when you are a vegetarian. The recommended dose is 15 mg per day with up to 1000 mg vitamin C and 100-500 mg Histidine. The other important vitamin for the immune system is the vitamin D3 which works in the body as a potent antibiotic. Vitamin D3 helps the body to increase the production of body's own antimicrobial peptides. The body uses these peptides to destroy pathogenic organisms, including the influenza virus. The suggested dose is 2,000 IU. Another very effective supplement is the polysaccharide beta glucan. The insoluble beta glucans 1,3 and 1,6 derived from medicinal mushrooms and from yeast are very effective immune system modulators and do not overstimulate the immune system. There is no established daily dose of beta glucans, but manufacturers suggest 500-1,000 mg as an effective dose for the enhancement of the immune system.

The Nature supplied us with very effective herbs and power foods that have the ability to boost the immune system and help us stay healthy during winter. They have unique immune enhancing properties and can be used in many different situations to support our overall immune response. They are time tested in many cultures and can be purchased in form of capsules, teas or tinctures in any health food store or pharmacy. Some can simply be used as foods and may be used to enhance your winter cooking.

Here is a list of my favorite winter remedies in random order. You may already know most of them, or maybe wish to try something new this winter:

• andrographis
• manuka honey
• astragalus
• raw apple cider vinegar
• German chamomile taken as herbal infusion 
• lime flowers taken as herbal infusion
• citrus fruit
• colostrum
• lactoferrin, vitamin C and zinc
• eleutherococus
• echinacea purpura 
• Umckaloabo (South African Pelargonium Root)
• garlic
• onions
• lacto-fermented, unpasteurized sauerkraut
• unpasteurized kimchi, preferably home-made
• ginger
• turmeric
• hot peppers
• raw local honey
• propolis
• royal jelly
• elderberry sirup
• rose hips
• seabuckthorn 
• medicinal mushrooms, such as reishi, maitake, cordiceps, hericium, and shiitake
• essential oils of cinnamon, thyme, rosemary, eucalyptus, mint, and lavender used in aromatherapy lamp 

The list does not end here. These are, however, the best known and most widely used and time tested winter remedies. Some of them are to be taken as tinctures or infusions, as pills or capsules; others are simply added to your daily meals, or used in aromatherapy and for inhalations to clear the sinus congestion. They all have strong anti-viral and anti-bacterial properties and are known to activate and support the immune system. Chose the ones you feel comfortable with and take them systematically to build up your immune system.

If you catch your first cold, remember to never ever take antibiotics. Antibiotics are designed to kill bacteria not viruses, but common cold and flu are caused by viruses that are unresponsive to antibiotic treatment. There are about 200 different viruses that cause the flu symptoms!

Antibiotics will only weaken your immune system as they destroy the flora in the small intestine which is the seat of the immune system in the body. You will only end up in a vicious cycle. Instead, take a concentrated action to boost the activity of your immune system. Do not wait for the symptoms to fully develop to a flu. Take time to heal your infection, rest and relax as much as you can. Sleep is vital as our immune system recovers during the night.

In addition you may want to implement some lifestyle changes during the winter:

• Wash your hands as often as you can, especially when you come home from work.
• Avoid sick people.
• Dress up for winter - keep you body warm, especially your hands and feet.
• Keep your blood circulating! The idea of taking alternate warm and cold showers in the morning may sound outrageous, but you will soon notice that your body feels warm even in the coldest weather. Use ginger and hot peppers to spice your meals and drink spiced chai instead of ice tea.
• Put as much fresh fruit and vegetables on your plate as you possibly can. 
• Reduce the consumption of mucus producing foods such as diary and white bread.
• Exercise moderately and spend some time outside.
• Eat fresh fruits and vegetables.
• Supplement with best possible immune supporting products.
• Take high quality multivitamin and bio-available minerals formula.
• Rest, relax and pamper yourself.
• Get enough sleep. Remember that your immune system recovers during the night.
• Reduce your caffeine and alcohol consumption, and if you smoke, stop smoking as this habit deprives your body of the vitamin C which is so important to your immune system.
• Take precautions not to pass your infection on to others.

Preparing your immune system for winter and implementing a few simple strategies will help you enjoy the beauty of this season and pass through it without infection.
 
Be gentle with your body and take time to relax and contemplate the changes in nature. And no matter how cold and dark it is outside, always let the sun shine from the inside out.

By Dominique Allmon

Dominique Allmon©2022

This article was first published on my raw food blog Passionately Raw! that is full of wholesome, immune system supporting recipes.

Image featuring Stags And The Northern Star Nordic Style Pullover Sweatshirt by Jimmo Designs on Redbubble. I do not receive any royalties from Jimmo Designs. I simply support an independent artist.

*Information in this article is for educational purpose only. It is not meant to diagnose or cure a disease.

Natural Relief for Anxiety

Many people experience emotional discomfort or a feeling of being powerless in face of certain circumstances. Some people can cope better than others as they consider difficulties to be a component part of life. For others the daily struggle may have a debilitating effect. They develop irrational fears and anxiety.

Each of us can get affected, but sometimes we manage to find a solution or receive help from others and everything returns to a more or less perfect order. We are either mobilized to action or completely "paralyzed" by the situation and our emotional response to it. 

Some of us are naturally better at solving problems than others. Some people are simply unable to cope alone and need help. They seem to have a perfect memory of the difficulties experienced before and begin to worry that the same situation will occur again. They begin to worry that they will not be prepared or able to deal with it. They expect the signs of the coming demise to show up in every new situation and develop anxiety. With time they become anxious that they will not be able to cope with almost anything and spent a lot of their mental and emotional resources trying to "prevent" situations that may never occur. And although some fears may be justified, others are "irrational". The feeling of inadequacy is debilitating and makes a simple day to day existence very challenging. The fear of failure and anxiety not only make our existence painful, but they also prevent us from personal growth.

There are many ways to deal with chronic anxiety. Meditation, prayer, yoga, psychotherapy, autogenic training, and medication are the strategies that work to different degrees in different people. Anti-anxiety medication is a very popular quick fix to the problem, but many people are reluctant to take drugs. They are looking for natural solution instead. Once again Nature provides us with time-tested remedies. 

Herbs such as

• kava kava 
• valerian root
• passion flower
• St. John's Worth
• tulsi (holy basil)
  
• red ginseng
• rhodiola
  
• catnip
• ashwagandha
• lemon balm
• lemongrass
• German chamomile
• lavender

are very effective and work for most people. 

They provide calm, but do not cause lethargy. Some of them can be used in aromatherapy while others can be taken in form of capsules, tinctures, or drank as tea. Unlike capsules, a warm herbal infusions can add a feeling of comfort on a bad day. 

Since most herbs are rather bitter, you may have to add some honey, stevia, or maple syrup to your infusion. Do not, however, get tempted to save calories and sweeten your infusion with artificial sweeteners. Artificial sweeteners are well known for their adverse activity in the brain. They disrupt the flow and synthesis of neurotransmitters in the brain thus further contributing to emotional imbalance. 

Anxiety has a debilitating effect on relationships as well and should be addressed as early as possible. No one likes to be around gloomy or anxious people and the anxious person may end up alone and lonely with his or her vision of doom.

Herbs are wonderful and very effective, but it may time to improve one's delicate chemistry. Very often behavioral therapy is needed. A certified therapist with a holistic approach may be exactly what a person suffering from chronic anxiety requires.

By Dominique Allmon 

Dominique Allmon©2022

*This information is for educational purposes only and is not meant to diagnose or cure a disease. Please consult a certified physician before ingesting any herbs as they may interfere with your medication.

Nattokinase - The Secret to Japanese Longevity

By Dr. Nicholas Calvino

Recently a new enzyme with potent fibrinolytic activity, that rivals pharmaceutical agents, has been discovered and shows great potential in providing support for hyper-coagulative states and in supporting the activation of many of the bodies 3,000 endogenous enzymes. This all natural enzyme, Nattokinase, is derived from fermented soy and the bacteria Bacillus natto. Already, backed by strong and novel research, Nattokinase shows promise in supporting areas such as cardiovascular disease, stroke, angina, venous stasis, thrombosis, embolism, atherosclerosis, fibromyalgia, chronic fatigue, retinal pathology, hemorrhoid, varicose veins, soft tissue rheumatism, muscle spasm, poor healing, chronic inflammation and pain, peripheral vascular disease, hypertension, tissue oxygen deprivation, infertility, and other gynecology conditions (e.g. endometriosis, uterine fibroids).

There are three major groups of biological enzymes:

• Food Enzymes
• Digestive Enzymes 
• Metabolic Enzymes. 

In the past, the therapeutic use of enzymes has largely focused on the use of digestive enzymes. Digestive enzymes can be directly beneficial because they assist in digestion, help regulate immune responses in the intestinal tract, and relieve the body of its relative requirement of digestive enzyme production, allowing for biological energy and resources to be further allocated to the production of metabolic enzymes, indirectly. Recently, however, a new enzyme has been isolated from a traditional fermented Japanese food (although it is consumed by other cultures in the same or similar forms), that appears to have metabolic effects and to work directly in concert with the metabolic enzymes. This means that it will complement the somewhat different digestive enzymes.

The name of this new enzyme is Nattokinase (meaning the enzyme from Natto) and has been called, "The Enzyme of Enzymes” by its discoverer, Dr. Hiroyuki Sumi. Natto has been used in Japanese culture for over 1000 years for its popular taste and as a folk remedy for heart and vascular diseases, and now we know why: it contains Nattokinase, a very potent fibrinolytic (breaks down fibrin, a blood clotting protein) enzyme, which has shown remarkable ability to affect blood clotting and a possible ability to regulate and activate various other metabolic enzymes. Natto is produced by a fermentation process by adding Bacillus natto, a beneficial bacterium, to boiled soybeans. The resulting nattokinase enzyme, is produced when Bacillus natto acts on the soybeans. Nattokinase has been the subject of 17 studies, including two small human trials. While other soy foods contain enzymes, it is only the natto preparation that contains the specific nattokinase enzyme.

Nattokinase & Fibrin

Fibrin is a protein that when activated forms fibrinogen, which is responsible for blood clotting. This is an important and protective mechanism that protects the body from excessive bleeding, say, when you cut yourself. However, in many instances, this process becomes over-activated or becomes "stuck” in high gear. This irregular clotting has been implicated in a variety of serious health conditions, namely, cardiovascular disease. The magnificent thing about Nattokinase is that it appears to have many, if not most, of the benefits of pharmaceutical agents designed to regulate blood clotting (e.g. Warfarin, Heparin, t-PA, Urokinase, etc), without any of the side effects of these medications. Furthermore, while these medications have to be injected and only provide a very brief time of benefit (a few hours), Nattokinase is effective when taken orally and its benefits linger many times longer. Standard doses of Nattokinase vary from 250-1,000 mg and positive effects can be seen with as little as 50 mg.

Blood clots form when strands of protein called fibrin accumulate in a blood vessel. In the heart, blood clots cause blockage of blood flow to muscle tissue. If blood flow is blocked, the oxygen supply to that tissue is cut off and it eventually dies. This can result in angina and heart attacks. Clots in chambers of the heart can mobilize to the brain. In the brain, blood clots also block blood and oxygen from reaching necessary areas, which can result in senility and/or stroke.  Fibrinolytic enzymes are normally generated in the cells of the blood vessels. As the body ages, production of these enzymes begins to decline, making blood more prone to coagulation. Since these cells exist throughout the body, such as in the arteries, veins and lymphatic system, poor production of thrombolytic enzymes can lead to the development of clotting prone conditions virtually anywhere in the body.

Researchers from Biotechnology Research Laboratories and JCR Pharmaceuticals Co. of Kobe, Japan, tested Nattokinase’s ability to dissolve a thrombus in the carotid arteries of rats. Animals treated with Nattokinase regained 62 percent of blood flow, whereas those treated with plasmin regained just 15.8 percent of blood flow. Researchers from JCR Pharmaceuticals, Oklahoma State University, and Miyazaki Medical College tested nattokinase on 12 healthy Japanese volunteers (6 men and 6 women, between the ages of 21 and 55). They gave the volunteers 200 grams of natto (the food) before breakfast, and then tracked fibrinolytic activity through a series of blood plasma tests. The tests indicated that the natto generated a heightened ability to dissolve blood clots: On average, the volunteers’ ELT (a measure of how long it takes to dissolve a blood clot) dropped by 48 percent within two hours of treatment, and volunteers retained an enhanced ability to dissolve blood clots for 2 to 8 hours. As a control, researchers later fed the same amount of boiled soybeans to the same volunteers and tracked their fibrinolytic activity. The tests showed no significant change.

Nattokinase appears to have the added benefit of significantly reducing elevated blood pressure (an often concomitant condition in cardiovascular disease risk factors, such as high fibrin). Nattokinase appears to be safe, and has been used for over 1,000 years safely with no reports of toxicity. Various other nutritional supplements / herbs have been reported to have fibronlytic activity; however, the potency of Nattokinase appears to be superior. Furthermore, Nattokinase also appears to be an activator of various other metabolic enzymes and vitamins, cleaving them from their inactive to their active forms. The strength and magnitude of this direct support for the metabolic enzymes of the body, from an oral enzyme supplement, is unique to Nattokinase and shows great promise as a nutritional supportive agent in exciting and diverse ways.

*This information is for educational purpose only. It is not meant to diagnose, treat or cure a disease.

Reverse Type 2 Diabetes Naturally

What is diabetes and how does it affect the body?

Diabetes is a very common, serious condition where the amount of glucose in the blood is too high as the body has difficulties to utilize it properly. Diabetes occurs

• when the pancreas does not produce any insulin
• when the insulin production is insufficient
• when the insulin produced by the pancreas does not work properly (insulin resistance)

There are many forms of diabetes, but the two most common are Type 1 and Type 2 diabetes. Type 1 diabetes cannot be prevented. It is an autoimmune disease in which the body destroys its own insulin-producing cells, the pancreatic beta cells. This type of diabetes afflicts children and young adults, although the disease onset can occur at any age. People with this type of diabetes require daily injections of insulin to survive. There is currently no cure for Type 1 diabetes.

The majority of all diabetes is Type 2 diabetes (estimated 85%-95%), which in many cases can be prevented or reversed. People with type 2 diabetes cannot effectively use the insulin they produce, but can often manage their condition through diet, exercise, and supplementation, although many go on to require medication, including insulin, to properly control blood glucose levels. It is estimated that 60 per cent or more of type 2 diabetes could be prevented. Type 2 diabetes usually begins with insulin resistance - a condition where the body cells cannot properly utilize insulin. With time the need for insulin in the body rises, but the pancreas gradually loses its ability to produce it. Research shows that exercise and moderate weight loss can delay or even prevent the onset of Type 2 diabetes in adults with the high risk of developing diabetes.

Both Type 1 and Type 2 diabetes represent a serious health threat. In 2007 diabetes was the seventh leading cause of death in the USA. It is estimated that approximately 7.8 per cent of the US population has diabetes. About one quarter of all cases remains undiagnosed. Statistics show that people who are obese are three times more likely to be diagnosed with diabetes than people who manage to keep their weight at optimal levels.

Diabetes can affect every organ in the body. People with diabetes are susceptible to:

• cardiovascular disease that may lead to heart attack and stroke
• vision problems including blindness in extreme cases
• nerve damage in the lower extremities that may lead to gangrene and amputation
• kidney damage
• gum disease that may lead to the loss of teeth

To prevent the diabetes related diseases, people with diabetes must make radical changes in their lifestyle:

• they have to lose weight if they are obese and learn to keep their weight in the optimal range
• they have to change their nutrition and follow a healthy meal plan
• they have to increase their physical activity and develop an exercise program
• besides keeping their blood glucose at the healthy level, they must control their blood pressure and their cholesterol levels

Diabetes reversal plan has to involve healthy nutrition and supplementation with blood glucose regulating supplements as well as physical activity. Self-education is vital. When we understand the dangers of diabetes and what is happening in our body when we eat, it is easier to introduce lifestyle changes and follow healthy nutritional plan. These strategies are not only life-saving. They allow people with diabetes to live a more normal, happier lives.

Anti-diabetes action plan involves:

• healthy nutrition
• supplementation
• exercise
• stress control 

Nutrition

Obesity is maybe one of the most important factors in developing insulin resistance syndrome and Type 2 diabetes. About ninety per cent of people with Type 2 diabetes are obese. It could not be stressed enough that weight loss is vital in reversing in preventing Type 2 diabetes. Weight loss is very important as the fat cells secret pro-inflammatory proteins that interfere with the insulin receptors. There are some risks associated with a rapid weight loss. It is therefore advisable to consult a nutritionist who will be able to assess overall health of a person and devise an optimal nutritional plan. A low glycemic load (GL) diet created by the British nutritionist Patrick Holford as well as the Mediterranean Diet have proven to be most effective for preventing and reversing Type 2 diabetes. Nutrition rich in healthy oils, lean protein, whole grains, vitamins, minerals, and antioxidants is beneficial to health. It is important to avoid saturated and hydrogenated fat, sugar and all foods with sugar added to it, as well as coffee as it negatively affects the blood sugar levels. For those with a "sweet tooth" choosing a healthy alternative to sugar and artificial sweeteners, such as stevia, is important.

Supplements to regulate blood sugar

• Alpha lipoic acid is an antioxidant made by our body. It is present in every cell where it converts glucose into energy. It is both, water and fat soluble. Research shows that it can regulate blood sugar levels. It is also useful in reducing the nerve damage caused by diabetes. As a nutritional supplement it is best taken in its biologically active form as R-lipoic acid. Daily dose is 300 mg.
• Bitter gourd (Mormodica charantia) is well known in China for its medicinal properties, especially for its ability to regulate blood sugar. At least three active compounds involved in blood sugar regulation have been identified, most importantly charantin and polypeptide P. The Chinese use bitter gourd as vegetable in various dishes or as a tea. In the West an ongoing research is being conducted and the results are very promising as the active compounds appear to regulate sugar metabolism in the body.
• Chromium polynicotinate is an organic form of the non-toxic mineral, essential for metabolism of carbohydrates, protein and fat in the body. Chromium helps to restore blood glucose balance. It increases both, insulin binding and insulin effectiveness. Moreover, it increases the number of insulin receptors. Research shows that up to 50 per cent Americans are deficient in chromium. Chromium can safely be taken in a dose of 400-1000 µg per day, which is more than eight times the current allowance. There is no known toxicity even at levels that are ten times higher than the recommended dose.
• Cinnulin PF is a proprietary water soluble extract of cinnamon (Cinnamomum burmannii). Cinnulin appears to support glucose transport mechanisms and to diminish the blood glucose spikes that normally follow after a meal. The recommended dosage is 250 mg before each meal. It is important to know that cinnamon contains volatile oils that can be toxic if cinnamon is consumed in large amounts over a long period of time. Cinnulin, on the other hand, is extracted in a process in which the toxins found in whole cinnamon are filtered out.
• Magnesium improves insulin sensitivity. Studies suggest that magnesium-rich diet can significantly lower the risk of developing Type 2 diabetes. Insulin resistance can be mitigated with supplementary magnesium. The recommended dose is 400 mg per day. For a better absorption magnesium is best taken with its co-factor vitamin B6.
• Medicinal mushrooms such as Agaricus blazei, Cordyceps, Maitake, and Reishi (Ganoderma lucidum) contain compounds that can significantly lower blood sugar. These mushrooms have been used for centuries to successfully treat diabetes in China and Japan.
• Vanadium is an essential trace mineral that is associated with the regulation of blood sugar. Vanadium as vanadyl sulfate has been shown to reduce hyperglycemia and improve insulin sensitivity in people with Type 2 diabetes. Some vanadyl complexes, especially the vanadyl complex of garlic compound allixin, show strong insulin-mimetic activity. An extensive research is being conducted all over the world. Recommended doses of vanadium do not exceed 30 µg. Because the much higher therapeutic doses may be toxic to the body, it is not recommended to supplement with vanadium without supervision of a trained health care provider.
• Zinc is involved in many bodily functions. Among others it is important to normal insulin activity. It regulates the production of insulin by the beta cells in the pancreas and stimulates the insulin receptor tyrosine kinase (RTK) activity in the body. A study conducted in Finland shows that zinc helps prevent heart attacks in people with Type 2 diabetes. The recommended daily dose is 15-30 mg. Zinc is best taken with vitamin C and the amino acid histidine.

There are many more herbs and supplements believed to regulate blood sugar. Herbs such as cedar berries, coccinia cardifolia, golden seal root, licorice root, fenugreek, and gymnema are used to support healthy blood sugar. Vitamins A, B complex - especially biotin, C, and E and supplements such as CoQ 10, manganese, and glucomannan are useful in regulating blood glucose. It is important to consult a health care provider before beginning supplementation. 

Exercise

Exercise is vital to health in general, and to prevention of obesity and Type 2 diabetes in particular. Regular exercise supports weight loss. It contributes to a better cardiovascular health and optimal glucose economy in the body. Regular exercise helps to increase insulin sensitivity. It is considered that at least 30 minutes of aerobic exercise three times a week is beneficial because the muscles use more sugar and oxygen during exercise sessions. Studies also show that walking as little as 2.2 miles a day may improve cardiovascular health and contribute to a permanent weight loss.

A continued moderate exercise would decrease blood sugar as the muscles store up to twenty times more glucose than they normally do in a resting state. Intense exercise, on the other hand, may have an opposite effect - the blood sugar level may increase. To the body intensive exercise is stressful and it responds to it by releasing stress hormones that call for more glucose to fuel the muscles. It is important to pay attention to the symptoms of too little or too much blood glucose during or after exercise in order to avoid complications.

Type 2 diabetes and stress

The latest research shows that chronic stress negatively affects blood sugar level in people with diabetes. In people with Type 2 diabetes the blood sugar level goes up. When we are stressed, the body produces stress hormones such as cortisol and epinephrine. These hormones cause the blood glucose level to increase as the body needs energy for the "fight or flight" response. In healthy people the blood sugar goes back to normal with the help of body's own compensatory mechanisms. However, when a healthy person suffers from a chronic stress, the risk of developing Type 2 diabetes increases. In people with Type 2 diabetes stress not only increases the blood sugar level, it also prevents the body from releasing insulin. The blood sugar remains elevated for a prolonged period of time causing irreversible damage in the body. It is absolutely vital to learn how to manage stress and relax properly in order to keep blood sugar from spiking. Moderate exercise, progressive muscle relaxation, or autogenic training are very helpful tools for stress control.

As diabetes in on the rise worldwide, it is more important than ever to stay informed and understand this disease. Radical lifestyle changes may be life saving. Healthy nutrition, physical activity, and careful supplementation can help prevent or even reverse Type 2 diabetes and improve the overall quality of life.

By Dominique Allmon

*This information is for educational purpose only. It is not meant to diagnose or cure a disease.

Reverse Type 2 Diabetes Naturally by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.