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6 Helpful Ways to Boost Your Immune System
Many take extra (even extreme) precautions in safeguarding their health during the colder, darker, winter months. It’s prudent to remain vigilant when it comes to personal health and safety, especially if you have preexisting medical conditions or a weak immune system. As with any illness, there are many practical steps and preventative measures you can take to protect yourself and your family. Though there’s no guaranteed way to avoid getting sick with a cold, flu or virus, supporting your immune system is a smart place to start. In addition to everyday health habits, here are 6 simple ways to naturally build up your immunity… 6 Natural Ways to Boost Your Immune System 1. Healthy Foods Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include: Garlic, turmeric root, ginger root Mushrooms – shiitake, maitake, reishi, enoki, or oyster Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, Brazil nuts, and barley Vitamin C-rich foods, like guavas, kiwis, bell peppers, strawberries, Brussels sprouts, oranges, papaya, broccoli, pineapple, cantaloupe, mango, tomato, kale, and snow peas Vitamin E-rich foods, including sunflower seeds, almonds, avocados, hazelnuts, spinach, Swiss chard, butternut squash, kiwis, broccoli, and rainbow trout 2. Quality Sleep Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity.¹ While minimal required levels of sleep do vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep. 3. Increase Vitamin D Vitamin D is crucial for healthy immune regulation and inflammatory response. Failure to get enough vitamin D can lead to health problems and other mental and physical difficulties. If you aren’t getting 10 to 30 minutes of direct sunlight each day, supplementing with at least 2000 IU of vitamin D3 is a good idea. 4. Physical Activity Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in blood flow improves delivery of nutrients to your bone marrow, spleen and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active. 5. Stay Hydrated Hydration is key to the functioning of all our organs including those of the immune system. Every organ system in the body needs adequate hydration to function properly. Water helps cleanse the body and remove toxins. By keeping your body systems well-hydrated, you allow them to work optimally so they can maintain healthy immunity. 6. Nutritional Support To naturally boost and maintain your immune system, it’s important to create healthy habits for physical and mental well-being. One of the best ways to boost your immunity is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine is nutritional insurance for overall wellness. Supplementing with precise combinations of probiotic strains can help balance gut bacteria and improve the intestinal lining’s natural protective seal. Few of the commercially available probiotic formulas are proven to achieve these goals. Even fewer are shown to help gut immunity and overall brain and body wellness. BrainMD is proud to recommend… ProBrainBiotics ProBrainBiotics has the identical probiotic strains, at the same daily intake levels, that were put through two double-blind, placebo-controlled clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences.* These healthy bacteria are Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175.* These powerful strains: Help repel harmful bacteria* Maintain the tight seal of the gut lining to help prevent “leaky gut”* Aren’t destroyed by stomach acids, so they can reach the intestines and take up residence there* Support healthy gut immune functions* ProBrainBiotics MAX ProBrainBiotics MAX is unique for offering clinically defined probiotic strains with brain, immune, and intestinal benefits all in one daily capsule.* It offers seven probiotic strains, all with health benefits documented from clinical trials.* Here’s what you can expect from taking ProBrainBiotics MAX: More friendly bacteria in your gut* Healthy, comfortable digestion* Better immune system function* Positive mood and emotional balance* A healthy response to everyday stress* Go With Your Gut! The gut is the main route of contact with the external environment and, besides helping with digestion and a healthy mood, is a huge contributor to immunity. By some estimates, 70-80% of your immune cells reside in or around the area of your gut.² It is vital to increase the level of good bacteria in the gut. These bacteria typically help tighten the intestinal junctions through which leaking occurs. Probiotics designed from clinical research provide good bacteria to balance undesirable bacteria from becoming too dominant in the gut. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your immunity. If you take good care of your immune system, it will take good care of you! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Rogers, N. L., Szuba, M. P., Staab, J. P., Evans, D. L., & Dinges, D. F. (2001). Neuroimmunologic aspects of sleep and sleep loss. Seminars in Clinical Neuropsychiatry, 6(4), 295–307. https://doi.org/10.1053/scnp.2001.27907 2. Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886
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Some of the Best Natural Ways to Boost Your Immune System
Having a healthy immune system is crucial to survival. Immunity is your body’s main natural protection system, and it carries out two primary functions – defense and tolerance. Your immune system defends against bacteria, viruses, parasites, and other potential troublemakers. It also regulates your level of tolerance to potential environmental triggers, such as allergens like pollen, spores from molds or other fungi, pet dander, bee stings, and grasses. These allergens also can include a huge range of foods, such as: wheat and other gluten-bearing grains, dairy, egg, yeast, peanuts and certain other nuts, soy, corn, tomato and other nightshades, crustaceans and other seafoods. When your immune system performs these two functions optimally, it helps keep you healthy. However, when your defenses don’t do their job properly, or your body’s tolerance level becomes weakened or overwhelmed, it makes you more vulnerable to infections and autoimmune issues, and increases your risk for psychological or emotional problems. Your immune system performs its important mission by: Posting “sentry” cells in all your tissues to identify threats and issue early warnings Mobilizing a variety of white blood cells to attack these harmful agents Producing antibodies and other tools to mark the offending agents Going on the attack to engage and eradicate the tagged agents Establishing long-term “immune memory” to recall troublemakers that return Immune System Basics The gut is the main route of entry for potential threats from the external environment. It’s continually bombarded by troublesome microorganisms (bacteria, viruses, protozoa, fungi, certain yeasts) or toxic substances. In addition to helping with digestion and housing friendly bacteria that support healthy brain and body functions, the gut also is a huge contributor to immunity. The lining of the gut carries immune early warning cells that constantly sample the gut contents. By some estimates, 70-80% of your immune system resides in your gut. This has led many to believe that immunity starts in your gut. The healthy gut lining is tightly sealed, to block harmful microorganisms or poorly-digested, allergenic food particles from getting into the circulating blood. When this seal is loosened (“leaky gut”), such harmful agents can enter the bloodstream and be transported to the brain and other organs, potentially leading to serious, long-term consequences. Since probiotic bacteria help keep the gut lining tightly sealed, it’s vital to maintain and even increase the levels of good bacteria in the gut. Research has also documented the beneficial effects of probiotics in supporting the immune system. Scientifically designed probiotic supplements can provide bacterial strains proven to positively influence the microorganism balance in the gut and boost your immunity. Due to the current health crisis, many people are laser-focused on the health of their immune system. Some have turned to unhealthy means of boosting their immune system. However, there are scientifically proven ways to naturally support your immunity. Here are some of the best foods and supplements to help boost your immune system… Best Natural Immune Boosting Foods & Supplements Immune-Supporting Foods When considering the best foods to boost your immune system, you may think of foods that are high in vitamin C. While it’s true that vitamin C is very important for your body’s immune health, there are other nutrients you should consider as well. It’s important to strengthen your immune system by helping it respond to the germs and pathogens it may encounter. Striking the right balance with your immune response may be a key to your long-term health. Proper nutrition can provide your body with many of the components it needs to prevent and fight illness. Here are just a few immune-boosting foods you should include in your diet... [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Garlic Garlic contains compounds, like allicin, that the body can metabolically transform to antioxidants that help support the immune system. Garlic is well-known for its warming properties, as are its close relatives – onion, shallot, leek, and chives. Research¹ shows that garlic enhances thermogenesis (the body’s process of metabolizing a substance or nutrient to produce heat). Spinach Spinach has vitamin C and a small amount of zinc. Deficiency of both vitamin C and zinc has been linked to weak immune response,² which may prolong the recovery process for those with a cold or flu. This leafy green is also a good source of fiber, which your good gut bacteria use as a major energy source. Fatty Fish Fatty fish from cold waters are high in omega-3 fatty acids. Omega-3s regulate a healthy inflammatory response in the body, which is important for maintaining strong immunity. Salmon is rich in vitamin E and astaxanthin, powerful antioxidants that help protect the body from potentially harmful free radicals. Free radicals are highly reactive substances because they are unstable, and can be a particular threat to immune cells and tissues. Free radicals can be generated in the skin from excessive exposure to UV light from the sun or from pollutants in the air, but the body also produces them. The mitochondria in all our cells use oxygen to generate our life energy, but this same process also generates highly reactive oxygen free radicals. Consuming salmon, and other wild-caught, cold-water fatty fish also provides an array of important vitamins and minerals along with high-quality protein, all of which have significant immune-supporting benefits. Berries Berries are one of the most concentrated sources of antioxidants in the plant kingdom. In general, the greater the variety of berries you eat, the broader the antioxidant protection you’ll have. Blueberries, raspberries, and strawberries are all high in antioxidants. The acerola cherry is loaded with vitamin C. The antioxidants in these berries help shield the brain and body against oxidative stress. These antioxidants provide valuable protection against toxic pollutants and other harmful agents. Mushrooms Mushrooms offer a bounty of health benefits. Whatever variety you choose as foods – shiitake, maitake, lion’s mane, enoki, oyster, or agaricus – mushrooms are a great immunity booster and can add many nutrients to your diet. Mushrooms contain beta-glucans (a special category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance the immune system’s alertness against invaders. Beta-glucans are also fiber that probiotics can feed on. Mushrooms are rich in protein and can provide ergothioneine, a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. [/wc_box] Here are some other immune-supporting foods to add to your diet: Omega-3 fatty acids – EPA and DHA are most abundant in salmon, tuna, and mackerel; plant sources like nuts and flaxseed oil provide smaller omega-3 molecules that some people can’t effectively convert to EPA or DHA Zinc-rich foods – like oysters, shellfish (crab, shrimp, and mussels), lean meats and poultry, legumes (lentils and chickpeas) Selenium-rich foods – such as tuna, halibut, sardines, turkey, chicken, or cottage cheese Vitamin C-rich foods – like bell peppers, kiwifruit, strawberries, papaya, broccoli, cauliflower, Brussel sprouts, kale, mango, and citrus fruits Vitamin E-rich foods – including almonds, hazelnuts, and sunflower seeds Eating a healthy diet is central to supporting overall physical and mental well-being. While no single food can magically fend off illness, regular consumption of these nutrient-dense foods can help shore up your body’s natural immune defenses. Immune Boosting Supplements Your immune system is largely composed of mobile single cells that need increased levels of vitamins and essential minerals, along with other key nutrients, to maintain their high level of activity. High fiber intakes from foods also support healthy probiotic balance in your intestinal tract. Support your body’s natural defenses with these 3 doctor-formulated nutraceuticals designed to promote a healthy and balanced immune system. Probiotics for Your Brain & Gut ProBrainBiotics is the best-selling probiotic that supports your brain and gut health.* The combination of bacterial strains used in this formula is the same as those proven beneficial in two double-blind clinical trials. By providing the clinically-proven level of 3 billion CFU (colony-forming units, representing the numbers of live probiotic bacteria), ProBrainBiotics helps to promote healthy digestion, positive mood,³ and increased composure in dealing with everyday stress.* These powerful strains: Help repel harmful bacteria* Help maintain the tight seal of the gut lining to prevent leaky gut* Survive passing through the stomach with its gauntlet of acids, to reach the intestines and take up residence there* Support healthy gut immune functions* In the trials, these probiotic strains were found to improve intestinal discomfort related to stress.* They were also found to measurably promote a healthy mood and assist in coping with occasional anxiousness.* Functional Mushroom Powder Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that have been revered for hundreds to thousands of years. All six are highly nutritious, and together they offer a broad spectrum of health benefits.* The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet.* They provide high allowances of beta-glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance.* These mushrooms are functional foods for the brain and entire body.* Here are the 6 potent mushrooms in Smart Mushrooms: Lion’s Mane (Hericium erinaceus) – The beta-glucans in lion’s mane mushrooms support immune health, and its content of hericenones and erinacines can increase nerve growth factor in the brain. This substance promotes healthy activity and adaptability of the brain’s all-important acetylcholine transmitter system. Turkey Tail (Trametes versicolor, also known as Coriolus versicolor) – Provides protein-bound glucan polysaccharides, intensively researched in Japan and China for their immune benefits. Cordyceps (Cordyceps militaris) – Fights fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Reishi (Ganoderma lucidum) – In addition to beta-glucans, reishi contains triterpenes, which contribute to its benefits for immunity and healthy inflammatory response. Shiitake (Lentinula edodes) – Shiitake promotes healthy cholesterol and triglyceride levels already within normal range, and provides lentinan,⁴ a beta-glucan well studied for its immunity benefits. Agaricus (Agaricus blazei) – Offers a variety of glucans with immune benefits, and supports healthy blood sugar, cholesterol, and liver functions. Liposomal Vitamin C A breakthrough nutraceutical formula, Neuro-C was scientifically designed to promote advanced brain and immune defense.* A versatile and powerful nutrient that provides major antioxidant defense, vitamin C is crucial for the body’s structural integrity, the brain’s neurotransmitter activity, immune cell mobility,⁵ a healthy circulation, improved skin quality, and overall well-being.* Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without enough C, they can’t efficiently do their job. Also, many of the circulating immune cells produce highly toxic free radicals to destroy bacteria, viruses, or other harmful germs and need internal C to protect them against self-destruction. The “solid” tissues of the immune system also need C for optimal function. The specific liposomes used in Neuro-C were shown to be an effective molecular vehicle for increasing vitamin C levels in the blood.* Neuro-C delivers vitamin C more efficiently than tablets, capsules, or powders.* As a liquid supplement, Neuro-C doesn’t have the powdery or tart taste of many vitamin C tablets or chewables. Make Immunity a Priority Nutrition is key to boosting your immune system in these challenging times. Optimizing your nutrient intake, by consuming fruits, vegetables, and other healthy foods, can provide your body with the tools it needs to effectively fight illness. Taking high-purity dietary supplements is also an excellent way to bolster your immunity. Boosting your body’s immunity, with these natural foods and supplements, can help you defend against the harmful effects of bacteria, viruses, and other unwanted invaders.* Here’s to your health! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Oi, Y., Okamoto, M., Nitta, M., Kominato, Y., Nishimura, S., Ariga, T., & Iwai, K. (1998). Alliin and volatile sulfur-containing compounds in garlic enhance thermogenesis by increasing norepinephrine secretion in rats. The Journal of Nutritional Biochemistry, 9(2), 60–66. https://doi.org/10.1016/S0955-2863(97)00167-8 2. Wintergerst, E. S., Maggini, S., & Hornig, D. H. (2006). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of Nutrition & Metabolism, 50(2), 85–94. https://doi.org/10.1159/000090495 3. Romijn, A. R., Rucklidge, J. J., Kuijer, R. G., & Frampton, C. (2017). A double-blind, randomized, placebo-controlled trial of Lactobacillus helveticus and Bifidobacterium longum for the symptoms of depression. Australian & New Zealand Journal of Psychiatry, 51(8), 810–821. https://doi.org/10.1177/0004867416686694 4. Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves, C., Jr., Spaiser, S. J., Christman, M. C., Langkamp-Henken, B., & Percival, S. S. (2015). Consuming Lentinula edodes (shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478–487. https://doi.org/10.1080/07315724.2014.950391 5. Moore, A., & Khanna, D. (2023). The role of vitamin C in human immunity and its treatment potential against COVID-19: A review article. Cureus, 15(1), e33740. https://doi.org/10.7759/cureus.33740
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This Is What You Need to Know About Antioxidants and Free Radicals
Ever hear the term “free radical?” Nope, I’m not referring to a protester from the 60s. In medical terms, free radicals refer to something completely different. What Are Free Radicals? Free radicals are atoms or molecules with unpaired electrons. Electrons have an irresistible drive to occur in pairs, so unpaired electrons seek to grab electrons from any source available. This is what makes a free radical atom or molecule so chemically reactive. Electrons are the building blocks of atoms, and atoms are the basic elements of molecules, which are the basis of life as we know it. By robbing electrons from biological molecules, free radicals damage and threaten the ongoing existence of living things – including humans. Free radicals can come from outside the body, but are also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is unavoidably converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. All our cells have antioxidant enzymes for this purpose. Our cells’ antioxidant nutrients and enzymes function to neutralize oxyradicals and other free radicals generated from them. But as the body ages, its ability to manage free radicals declines. This reduction of antioxidant power has been linked to the weakening of brain, heart, immune, and practically all other organ functions. Some experts have developed hypotheses that link the increasing dominance of free radical activity in the body with the aging itself. A huge body of clinical and other research implicates poor antioxidant defense with progressing loss of bodily functions over time.¹ Numerous lifestyle and environmental factors can increase the body’s free radical burden,² whether by making more oxyradicals or creating other molecules with free radical activity. These include, but aren’t limited to: Smoking – any hot gas entering the lungs threatens to overwhelm their antioxidant defenses. Standard American diet – high heat during cooking, as well as insufficient supplies of nutrients that are essential cofactors for antioxidant enzymes, especially vitamins A, C, E, and K and the minerals zinc, selenium, manganese, and iron. Toxic exposure – to chemicals, pollution, pesticides, etc. Radiation exposure – chemotherapy, excessive sunlight, and numerous pharmaceuticals have free radical activity. Antioxidants and Free Radicals Many have questions about the relationship between antioxidants and free radicals. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Antioxidants are molecules able to donate electrons to free radicals and thereby neutralize them. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. Our antioxidant enzyme system is vital to our health. This includes numerous different enzymes, but in order to neutralize oxyradicals and other free radicals, the various enzymes must have iron, zinc, copper, selenium, or manganese built into their protein structure. These must come from our diet. Importance of Immunity Having a healthy immune system is crucial to survival and is key in the struggle between antioxidants and free radicals. Immunity is your body’s main natural protection system, and it carries out two primary functions – defense and tolerance. It defends against bacteria, viruses, parasites, and other potential troublemakers. Our immune cells sometimes produce free radicals to destroy such infectious agents. Many of our immune cells generate highly toxic free radicals from oxygen, chlorine, or even bromine. As they get into close combat with their intended targets, their free radical weaponry can threaten their own survival. Healthy immune cells tend to have high levels of antioxidant nutrients and enzymes as protection against accidental self-destruction. Your immune system also regulates your level of tolerance to potential environmental triggers, such as allergens like pollen, spores from molds or other fungi, pet dander, bee stings, and grasses. These allergens also can include a huge range of foods, such as: wheat and other gluten-bearing grains, dairy, eggs, yeast, peanuts and certain other nuts, soy, corn, tomato and other nightshades, crustaceans and other seafoods. When your immune system performs these two functions optimally, it helps keep you healthy. However, when your defenses don’t do their job properly, or your body’s tolerance level becomes weakened or overwhelmed, it makes you more vulnerable to infections and autoimmune issues. Adequate antioxidant defense is crucial to healthy immunity. Vitamin C and Immunity The best-studied and understood antioxidant, vitamin C, readily donates electrons to neutralize potentially damaging free radicals. As a major antioxidant protector for the body, vitamin C helps to defend against both oxyradicals and the many toxins that can enter the body via the air, water, or foods. Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without sufficient C, they’re unable to do their job. The solid tissues of the immune system also need C for optimal function. Many people are laser-focused on the health of their immune system, especially during cold/flu season. To help support your immunity naturally, BrainMD is proud to offer Neuro-C Liposomal Vitamin C… Antioxidant & Free Radical Defense Supplement: Liposomal Vitamin C Neuro-C Liposomal Vitamin C is a breakthrough nutraceutical formula that was scientifically developed to promote advanced brain and immune defense.* What Are Liposomes? Liposomes are tiny molecular spheres with hollow interiors, and outer shells made of phospholipids like those that make up our cell membranes. The hollow interior can be loaded with a substance that isn’t normally well absorbed – in this case, vitamin C – then made into a dietary supplement ingredient. When taken by mouth, the liposome’s outer shell helps protect it from being broken down by the acidity of the stomach. It’s believed that after the liposome reaches the intestine, it can get close to the cells of the lining and there release the vitamin C molecules, to be efficiently absorbed across the intestinal wall and into the blood. C the Difference A versatile and powerful nutrient that provides major antioxidant defense, vitamin C is crucial for the brain to make neurotransmitters and the electrical insulation of nerve cells. It’s an essential free radical antidote for our immune, brain, and other cells. The vitamin C provided by Neuro-C is an essential cofactor for enzymes that make collagen,³ the main structural protein for the connective tissue that holds our tissues and organs in place.* Collagen also gives the structural form and texture to our skin, and is even required for our nerve cells to make connections (synapses). Neuro-C delivers vitamin C more efficiently than tablets, capsules, or powders.* It’s free from soy, sugar, dairy, gluten, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. To protect yourself against free radicals, and to fuel better brain health, neurotransmitter production, and antioxidant protection, try Neuro-C today!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Neuro-C Vitamin C and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Tan, B. L., Norhaizan, M. E., Liew, W.-P.-P., & Rahman, H. S. (2018). Antioxidant and oxidative stress: A mutual interplay in age-related diseases. Frontiers in Pharmacology, 9, 1162. https://doi.org/10.3389/fphar.2018.01162 Sharifi-Rad, M., Kumar, N. V. A., Zucca, P., Varoni, E. M., Dini, L., Panzarini, E., Rajkovic, J., Tsouh Fokou, P. V., Azzini, E., Peluso, I., Mishra, A. P., Nigam, M., El Rayess, Y., Beyrouthy, M. E., Polito, L., Iriti, M., Martins, N., Martorell, M., Docea, A. O., ... Sharifi-Rad, J. (2020). Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases. Frontiers in Physiology, 11, 694. https://doi.org/10.3389/fphys.2020.00694 DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: A systematic review. Orthopaedic Journal of Sports Medicine, 6(10), 2325967118804544. https://doi.org/10.1177/2325967118804544 Further Reading: “Antioxidant Adaptation: Its Role in Free Radical Pathology” by Stephen A. Levine and Parris M. Kidd
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What Are Some of the Best Health Benefits of Antioxidants?
Having a healthy immune system is a key to survival in today’s world. Your immune system defends against bacteria, viruses, parasites, and other potential troublemakers. These may include molds, food allergens, and environmental toxins. One of the best ways to protect yourself against such harmful agents is to increase your intake of antioxidants. What Are Antioxidants? Antioxidants are compounds in foods that can help prevent or delay damage to cells. They donate electrons to free radicals, which helps neutralize them. Free radicals can come from outside the body, but they’re also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. All our cells have antioxidant enzymes for this purpose. Our antioxidant enzyme system includes many different types of enzymes, but in order to neutralize oxyradicals and other free radicals, these enzymes must have iron, zinc, copper, selenium, or manganese built into their protein structure. These various minerals must come from our diet. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. Antioxidants and Free Radicals Many have questions about the relationship between antioxidants and free radicals. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Our cells’ antioxidant nutrients and enzymes function to neutralize oxyradicals and other free radicals generated from them. But as the body ages, its ability to manage free radicals may decline. This reduction of antioxidant power has been linked to the weakening of brain, heart, immune, and other organ functions. Benefits of Antioxidants There are many benefits of eating antioxidant-rich foods. Maintaining this type of diet may: help reduce oxidative stress help eyes, including age-related vision loss help heart health help support healthy aging help prevent serious illness help physical and mental health Having a healthy diet also may assist with weight management and overall positive mood and well-being. Types of Antioxidants There are several types of antioxidants and phytonutrients such as flavonoids, flavones, catechins, polyphenols, and phytoestrogens. Here are just a few of the potent antioxidants that can be found in BrainMD products. 3 Powerful Antioxidants That Can Help Protect Against Free Radicals Cocoa Flavanols Cocoa flavanols are a family of flavonoids concentrated in the cocoa bean. They are abundant in cocoa powder that hasn’t been bleached or chemically processed. Cocoa flavanols have been thoroughly researched and found to promote healthy blood pressure and blood flow to the brain.* You’ll find generous amounts of cocoa flavanols in Brain In Love dark chocolate bars.* Ginkgo Flavanols Ginkgo biloba has been a medicinal treasure for thousands of years, and a dietary supplement for over half a century. The leaves of the ginkgo tree yield several flavanols that, together with beneficial terpenes from the leaves, are made into a standardized dietary supplement ingredient. This powerful antioxidant is best known for its capacity to improve circulation and enhance memory and concentration.* Experience the benefits of standardized Ginkgo Biloba Extract in Brain & Memory Power Boost.* Green Tea Catechins A staple in Asian cultures, green tea (Camellia sinensis) promotes blood vessel health and blood flow to the brain.* The four main active catechins extracted from green tea leaves are potent antioxidants that can help reduce the production of free radicals in the body and help preserve healthy functioning of the brain and other organs.* Boost your body’s natural defenses with the green tea catechins in Focus & Energy.* Antioxidants in Foods To increase your antioxidant protection, focus on getting these vital vitamins and minerals into your diet: Beta-carotene – Colorful plant foods like apricots, beets, carrots, mangoes, peas, pumpkin Lutein – Leafy green vegetables, oranges, papayas Lycopene – Pink/red fruits and vegetables such as grapefruits and tomatoes Selenium – Barley, beef, Brazil Nuts, brown rice, fish, poultry Vitamin A – Dairy, eggs, and liver Vitamin C – Bell peppers, Brussels sprouts, lemons, snow peas, strawberries Vitamin E – Avocado, leafy green vegetables, nuts and seeds, spinach Foods with vibrant colors are often loaded with antioxidants. Certain foods high in antioxidants have been referred to as “superfoods.”* These may include: Apples Black and green teas Blueberries Broccoli Dark chocolate Eggplants Goji berries Lentils Pomegranates Red grapes Support Your Immunity As we’ve seen, the benefits of antioxidants are numerous.* Optimizing your daily intake of antioxidant-rich foods – by consuming fruits, vegetables, and other healthy foods – can provide your body with the nutrients it needs to bolster your immune health.* To protect yourself against free radicals, and to help your system combat the harmful effects of bacteria, viruses, and other unwanted invaders, try these antioxidant-rich foods and supplements today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 Immune-Boosting Foods & How to Incorporate Them in Your Diet
When you think of the best foods to boost your immune system, you may think of foods that are high in vitamin C. While it’s true that an adequate daily intake of vitamin C can support your body’s immune response, there are other nutrients you should consider as well. It’s important to strengthen your immune system by helping it respond to the illnesses and pathogens it may encounter. Striking the right balance with your immune response may be a key to your long-term health. Proper nutrition can provide your body with many of the components it needs to prevent and fight illness. Let’s take a look at some immune-boosting foods and how to add them to your daily meals. 6 Immune-Boosting Foods and How to Work Them into Your Diet 1. Salmon Salmon is a fatty fish that’s high in omega-3 fatty acids. Omega-3’s have been shown to reduce an unhealthy inflammatory response in the body, which is important for maintaining a strong immunity. They also have anti-viral effects that can help reduce the rate of reproduction of the influenza virus. Salmon is also rich in vitamin E, a powerful antioxidant that protects the body from potentially harmful free radicals. Free radicals are unstable molecules that can damage cells and tissues as they travel throughout the body. They can enter the body through UV light from the sun and pollutants in the air, but the body also produces them. Wild-caught salmon is thought to be superior to farm-raised salmon. Some believe it has a slightly higher nutrition profile and fewer contaminants. Consuming wild-caught salmon can help you reap immune-supporting benefits. 2. Kale Kale is often called a “superfood” because it has a variety of vitamins and minerals. As far as immunity is concerned, kale is a great source of the antioxidant vitamin C. Similar to vitamin E, vitamin C can neutralize free radicals and prevent the damage they can cause to body tissues. The body may not function optimally when exposed to free radicals. This doesn’t necessarily mean you’ll feel ill, but the body can’t effectively fight illness when it’s in a less-than-optimal state. Incorporating kale into smoothies, salads, or soups can help keep your body in tip-top shape! 3. Almonds Almonds are a great snack and can be added to salads or oatmeal. Almonds are packed with vitamin E, so they help reduce unhealthy inflammatory response and protect body tissues. Almond butter can be used as a nutritious spread or fruit and veggie dip. Almond milk has some vitamin E too, and is another way to get almonds into your diet. You may enjoy flavored or chocolate-covered almonds. Though these may taste great, they can be loaded with unhealthy ingredients. Choose almonds that have minimal salt or sugar added to them to get the most benefit – plain almonds are best. 4. Avocado Avocados are an excellent source of vitamins C and E. They’re easy to incorporate into any meal or can be eaten as a snack. They can be added to salads, sandwiches, smoothies, and soups to deliver creaminess and a richer flavor. Avocados have healthy fats that increase the absorption of fat-soluble vitamins like D, E, and K. Avocados are also high in vitamin A, which can act like an antioxidant when it’s in the form of beta-carotene, or lutein and zeaxanthin. As mentioned earlier, antioxidants are incredibly important for helping the body optimize its immune response. 5. Chia and Flax Seeds Chia and flax seeds have become popular in recent years. They are small, but full of protein, fiber, and healthy omega-3s. Omega-3s have been shown to be effective in supporting a robust immune system by helping to prevent upper respiratory illnesses and reducing an unhealthy inflammatory response in the body. Getting enough fiber is important for a healthy gut. Bacteria that live in your gut (and help make up your immune system) can consume fiber, and this helps them multiply. Having enough good bacteria in your gut is linked to a stronger immune system. Ground flax seeds are ideal because their nutrients are well absorbed. Freshly ground flax seeds are even better if you have the time to pulse them a few times in your coffee grinder. Chia or ground flax seeds can be added to smoothies, oatmeal, granola, or salads. 6. Spinach Spinach has vitamin C and a small amount of zinc. A deficiency of both vitamin C and zinc has been linked to a suppressed immune response, which may prolong the recovery process for those with a cold or flu. Spinach is also a good source of fiber, so it feeds your good gut bacteria. This leafy green can be added to soups, stews, scrambled eggs, smoothies, juices, sandwiches, wraps, and salads. Final Thoughts Nutrition is a key factor in supporting your immune system. Optimizing your nutrient intake, by adding plenty of fruits and veggies, can provide your body with the tools it needs to fight illness more effectively. There are many creative ways to include these foods in your diet. It’s best to start with simple swaps to make the change more sustainable, such as adding avocado slices to your sandwich or kale to your morning smoothie. Remember, nothing happens overnight. The best thing you can do is start where you are with what you have and know that it can take several months to solidify major changes to your eating pattern. Give yourself plenty of grace and make sure to incorporate these immune-boosting foods into your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Improve Your Sleep & Boost Your Immunity Naturally
According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be putting yourself at risk for a host of physical and mental issues. When you don’t get enough sleep, you can have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity. 3 Ways to Improve Your Sleep & Boost Your Immunity 1. Immune-boosting Foods Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients support your immune health and can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include: Vitamin C-rich foods, like bell peppers, kiwis, strawberries, broccoli, Brussels sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Garlic, ginger, turmeric, spinach, beans, and other legumes Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish 2. Energizing Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine, and trigger the generation of new nerve cells that can help the brain self-regulate and calm down, which can lead to quality rest. Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in circulation improves the delivery of nutrients to your bone marrow, spleen, and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active. 3. Restorative Sleep Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity. Though minimal required levels of sleep vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have difficulties turning off your brain before bedtime, a safe and scientifically-formulated dietary supplement may provide the relief you need. Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* Dangers of Sleep Deprivation Sleep deprivation has reached epidemic proportions.* Sleep insufficiency is linked to weight problems, brain toxin buildup, blood sugar problems, and numerous other health problems.* This product is for anyone who may have difficulties falling or staying asleep.* Unlike many dietary supplements, its effects should be felt in just minutes – one-hour maximum.* Properly Balanced Melatonin Melatonin is our main sleep hormone, made and released from the brain during the night. But it’s also made in other organs and has powerful antioxidant, immune regulating, and inflammation-balancing effects. However, when used by itself, melatonin isn’t a magic bullet. This formula’s five additional ingredients substantially enhance melatonin’s actions, due to their own well-documented sleep benefits.* Another advantage of this formula is that it provides less melatonin with more benefits.* Many sleep supplements provide at least 3-5 mg of melatonin per serving, but this is more than twice what the brain produces during the whole night and can have adverse effects.* BrainMD has developed a lower melatonin dose that supports the brain’s natural 24-hour output of melatonin and doesn’t have the negative aftereffects of high-melatonin supplements.* Synergistic Ingredients This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin– the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA– the brain’s major calming neurotransmitter, GABA balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium– a mineral vital for both brain and body, magnesium reinforces GABA’s calming effects to bring on sleep and maintain sleep quality Vitamin B6– a vitamin crucial for immune function and the enzymes that produce melatonin, as well as GABA, serotonin, and other brain neurotransmitters* 5-HTP– an important starting molecule for the brain to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine– a unique green tea amino acid and natural relaxant that can improve time to fall asleep, sleep duration, and sleep quality in children and adults* This breakthrough supplement helps bring on sleep and provides deep, sustained, and quality sleep.* Taking Put Me To Sleep provides the right balance of nutrients that support a healthy immune system and can help you get a good night’s sleep.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Naturally Boost Your Immune System During a Pandemic
On a daily basis, we’re being assaulted with frightening news about the fast-spreading coronavirus pandemic. One study from researchers in the department of integrative biology at the University of Texas at Austin suggests that 70% of all counties in the U.S. will likely have epidemics. Social distancing and hand-washing may help, but ultimately, it will be up to your immune system to fight off the virus in case of exposure. Because of this, it is more critical than ever to boost your immune system and power up your body's natural defenses against infections, such as COVID-19. 7 Natural Ways to Boost Your Immune System 1. Boost your vitamin D levels. You may think of vitamin D as the “sunshine vitamin,” but it could be renamed the “immunity vitamin” considering that a controlled study in a 2009 issue of Brain: The Journal of Neurology shows it possesses immune-modulating potential. Unfortunately, over 75% of American adults have low levels of this vital immune supporter. To optimize your levels, get about 20 minutes of sunshine daily (while following social distancing and facial mask recommendations) or supplement with a high-quality Vitamin D3 nutraceutical. 2. Protect your gut. Did you know that much of your immune system is found in your gut? The lining of your gut protects it from foreign invaders like viruses. Big trouble happens if that lining becomes too porous, allowing nasty invaders to infiltrate the digestive lining and get into the bloodstream. This is one of many reasons why the food you eat matters. If you’re consuming a junk-food diet, it will harm the healthy bacteria in your gut and can weaken your gut lining. In some people, certain foods—such as wheat, dairy, and produce sprayed with pesticides—can damage your gut. To promote better gut health, eat probiotic foods—think sauerkraut or kimchi—and consider supplementing your diet with a high-quality probiotic. 3. Say no to Happy Hour at home. During this pandemic, many people are looking for stress relief in the form of wine, beer, or cocktails. That’s not a good strategy for the immune system. A 2015 issue of Alcohol Research: Current Reviews summarized the scientific evidence on alcohol and the immune system, showing that drinking too much heightens your vulnerability to illnesses, including pulmonary diseases such as pneumonia. According to their findings, the “alcohol-provoked lung damage goes undetected until a second assault, such as a respiratory infection, leads to more severe lung diseases than those seen in nondrinkers.” Part of the problem may lie in the fact that alcohol kills bacteria. That’s why nurses use it as a disinfectant to kill germs before giving you a shot. Drinking alcohol may kill off good-for-you gut bacteria that play a role in immune system function. 4. Manage your stress. During a pandemic, you may be feeling overwhelmed by stress, which impairs immune system function. One of the most effective stress-busting immunity boosters is meditation. Learning to meditate is easy with the simple meditation audios on BrainFitLife. Just click and follow along from the safety of your own home. 5. Get adequate sleep. An eye-opening 2013 trial in PNAS found that a single week of insufficient sleep can alter the expression of over 700 genes, including those involved with the immune and stress response. And according to a 2017 study on identical twins in the journal Sleep, chronic sleep deprivation suppresses the immune system. Getting 7-8 hours of sleep at night is essential for stronger immunity. Stick to an evening routine that encourages relaxation—don’t watch distressing news right before bedtime, make sure your bedroom isn’t too warm, and don’t have any caffeine after lunchtime. If you have trouble falling asleep or staying asleep, consider calming vitamins and minerals, such as magnesium, melatonin, and GABA, some of the ingredients found in Put Me To Sleep and Restful Sleep. 6. Eat more mushrooms, garlic, and onions. These foods all possess unique immune-enhancing properties that help you fight viruses. Add them to your quarantine soups, stews, or omelets to supercharge your immune system. 7. Power up with potent nutrients. News outlets are reporting that hospitals are using high dosages of intravenous vitamin C as part of the treatment for coronavirus patients. Other immune-boosting nutrients—such as vitamin A, vitamin E, and zinc—also help the body defend itself against viruses and bacteria. For an immunity boost, increase your intake of nutrient-dense, antioxidant-rich fruits and vegetables that are high in these important vitamins and consume zinc-rich foods like beef, oysters, and pumpkin seeds. These nutrients are just some of the 50-plus vitamins, minerals, and plant extracts found in BrainMD's NeuroVite Plus. The following content was originally presented during a special Facebook Live event by Dr. Daniel Amen. Click here to view the full video. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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8 Natural Immune System Boosters
The cold and flu season is here. Do you want to fight off that illness that’s spreading around your child’s school or the office? Boosting your immune system is a great way to start. These 8 natural immune system boosters are easy to incorporate and will help you stay healthy and active this winter season! 1. Eat Right While no single food will magically fend off the flu, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that researchers have found to enhance the immune system include: Garlic Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, and flaxseed oil Zinc-rich foods, like oysters, crab, lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Vitamin C-rich foods, like strawberries, papaya, brussel sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds 2. Eat More Mushrooms The only possible exception to #1 above is mushrooms. Whatever variety you choose – enoki, shiitake, maitake, reishi, or oyster – Japanese mushrooms are a great immunity booster. They contain beta-glucans (complex carbohydrates) that enhance immune activity against infections, as well as ergothioneine, a powerful antioxidant that does not get destroyed during the cooking process. 3. Exercise Regularly Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system. Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner. Additionally, an increase in circulation may also trigger the release of hormones that “warn” immune cells of intruding pathogens. 4. Manage Your Stress When you are chronically stressed, your body churns out hormones (like cortisol and adrenaline) which, according to the National Institutes of Health, tax your immune system and can raise your risk of the common cold and other viruses. Take time out of your day to do a relaxing activity you enjoy. In fact, research shows that stress-reducing activities, such as meditation, produce positive changes in the immune system. 5. Drink Water Water helps to cleanse the body and remove toxins, including germs. By keeping body systems— especially the respiratory system—well-hydrated, you can enhance your cold-fighting potential. 6. Get Enough Sleep Sufficient, deep sleep stimulates the immune system, while sleep deprivation has the opposite effect. In fact, according to a sleep study published in 2001 in the journal Seminars in Clinical Neuropsychiatry, significant detrimental effects on immune functioning can be seen after just a few days of total sleep deprivation or even several days of partial sleep deprivation. The average adult should be getting at least 7 to 8 hours of sleep per night. 7. Boost Your Vitamin D Vitamin D plays a number of roles in promoting normal immune function. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. BrainMD Health’s own NeuroVite Plus combines more than 50 nutrients, including Vitamin D, and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do. 8. Make More Love Science shows that intimate, sexual relationships have immune system perks. According to gynecologist Dr. Dudley Chapman, orgasms boost infection-fighting cells up to 20%. A study done at Wilkes University in Pennsylvania found that students who had regular sexual activity had a third higher levels of immunoglobulin A (IgA), an antibody that boosts the immune system and can help fight colds and flu.
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