Tuesday, June 30, 2015

8 Foods That Boost Your Immune System

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8 Foods That Boost Your Immune System

Published June 29, 2015

doctor-chalkboard-immune-system

Maybe you have something as simple as a cold, or perhaps you're just looking for a little boost in immunity. With the right vitamins and minerals, smart dietary choices can pack a healthy punch. Although diet gets little attention in conventional media when it comes to supporting the immune system, it is one of the most powerful methods for keeping colds and other illnesses at bay. While nutrition isn't the only means of immune system support, it is one of the oldest and most reliable natural adjuncts.

Eight Foods for Immune System Support

The majority of your immune cells reside in your intestines, so doesn't it make sense to consume healthy foods for keeping your immune system top notch? Here are 8 foods you can eat right now to boost your immune system.

1. Bell Peppers

I know, right? I bet you thought citrus was going to be my first choice. Well, reach for all the bell peppers you want because they can actually have twice as much vitamin C as citrus fruits. In addition, bell peppers are a great source of beta-carotene, which not only helps maintain healthy skin and eyes but studies suggest they could also provide an immune system boost. [1] [2]

2. Citrus

Don't be fooled by my first point! Those citrus fruits are certainly packed with vitamin C. Believed to increase the production of white blood cells, C is essential for fighting off infections. Since your body doesn't produce or store this vitamin, stock up on citrus to help keep your immune system up and running. Supplementation with the vitamin may be helpful, but it's always best to receive the vitamin from its natural source.

3. Ginger

Ginger is thought to work much like Vitamin C in that it can even stop a cold before it starts. That said, it's also a great food to reach for after you're sick. Ginger can have a little heat due to the gingerol, a cousin of sorts to capsaicin—the stuff that makes chili peppers hot. It's the "kick" of the gingerol that can even act as a strong soothing agent. [3]

4. Turmeric

You can find this spice in many curries; it's bright yellow in color, and a little bitter in taste, but it can definitely be pretty amazing for your health. While it's already been used for its soothing capabilities for arthritis (among other things), a recent study suggests high concentrations of curcumin—what gives turmeric its color—could also reduce fever. [4] [5]

5. Spinach

With vitamin C, beta-carotene, and plenty of antioxidants, spinach is a perfect vegetable for your immune system. If you want to get the most out of it though, cook it as little as possible, or even keep it raw. But don't stop at spinach; a study suggests that other leafy green vegetables are good choices as well. [6]

6. Broccoli

Like spinach, broccoli is another great vegetable choice packed with antioxidants and vitamins. With vitamins A, C, and E, broccoli could easily be one of the healthiest vegetables you can put on your table. Just like with spinach, cook it as little as possible to retain its nutrients.

7. Yogurt

If you like yogurt, make sure you're getting the full health benefit by eating the kind with live cultures. Recent research suggests these cultures may strengthen your immune system. [7] Yogurt can also be a great source of vitamin D, which can also help boost the immune system. [8]

8. Almonds

When your immune system needs a boost, vitamin E sometimes loses the spotlight to vitamin C, but both are crucial for a healthy immune system. Vitamin E is fat-soluble, which means fat is needed in order for it to be absorbed properly. You can get almost all of your daily allowance of this vitamin by reaching for a half-cup of almonds. How easy is that?

What food would you reach for if your immune system needed a boost? Share your thoughts with us in the comments.

-Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

References:

  1. Hughes, D. A. Effects of carotenoids on human immune function. The Proceedings of the Nutrition Society. 58 (3).
  2. Chew, B. P. & Park, J. S. Carotenoid Action on the Immune Response. The Journal of Nutrition. 134 (1).
  3. Grzanna, R. et al. Ginger—An Herbal Medicinal Product with Broad Anti-Inflammatory Actions. Journal of Medicinal Food. 8 (2).
  4. Jagetia G. C, & Aggarwal B. B. “Spicing up” of the immune system by curcumin. Journal of Clinical Immunology. 27 (1).
  5. Sultana, G. N. et al. Analgesic principle from Curcuma amada. Journal of Ethnopharmacology. 163.
  6. Li, Y. et al. Exogenous Stimuli Maintain Intraepithelial Lymphocytes via Aryl Hydrocarbon Receptor Activation. Cell. 147 (3).
  7. Meydani, S. N. & Ha W. Immunologic effects of yogurt. The American Journal of Clinical Nutrition. 71 (4).
  8. Aranow, C. Vitamin D and the Immune System. Vitamin D and the Immune System.

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More from Dr. Group's Blog:

5 Reasons You Feel Sluggish
Why Vitamin D is Crucial to Your Health
What is Inulin?
The American Medical Association Wants to Limit Your Health Freedom (Again)
What is Candida?

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Sunday, June 28, 2015

5 Reasons You Feel Sluggish

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5 Reasons You Feel Sluggish

Published June 27, 2015

man-tired-business-mug

Fatigue is a chronic issue plaguing millions of people worldwide. We all get tired now and then, whether it's because we've been working nonstop during the day or simply because we've chosen the wrong foods or skipped exercise. For many people, getting sluggish during the afternoon or early evening can place a serious damper on one's work and social life. You're not meant to always be tired, because your life is meant to be full and you're meant to be active as much as you can. Of course, rest is a very important aspect of repairing and healing; however, it is when that tired feeling becomes a constant issue that causes the real concern.

5 Simple Reasons You Feel Sluggish

Feeling sluggish is not fun, especially if you have a busy schedule. Here are some of the reasons you could be experiencing a temporary or even chronic state of sluggishness.

1. B12 Deficiency

Also known as cobalamin, vitamin B12 is important for the production of red blood cells. It's also one of the several B vitamins essential for converting your food into glucose, the preferred energy source for cells. B12 only comes from animal foods, and while vegans are certainly at risk, even meat eaters have been shown to have B12 deficiency. [1] Supplementation is crucial for anyone experiencing less-than-ideal energy levels, particularly if diet is poor. Find a good quality vegan source for B12 to ensure safety.

2. Imbalanced Thyroid

Your thyroid is responsible for the regulation of many different hormones, and a sluggish thyroid translates to sluggish energy. Why? When hormones are out of balance, they can lead to confusion, weight gain, and fatigue, hallmarks of hypothyroidism. Although an imbalanced thyroid doesn't always mean hypothyroidism, it is still important that you find ways to support its function. Iodine is essential for balancing the thyroid, [2] as is exercise, sunlight exposure, and proper sleep.

3. Hormone Imbalance

As mentioned in #2, hormone balance is the most important thing when it comes to keeping your energy levels in check. The root cause isn't just directed to the thyroid; there are a number of confounding factors related to poor energy, and hormones are just one of the fragments of the whole. An improper level of testosterone and estrogen, too little human growth hormone output, and not enough thyroid hormone production all intertwine and deplete your ability to think and act properly. [3] Living a healthy lifestyle is key for preventing hormone disruption, and this includes avoiding pesticide-laden fruit and vegetables, getting enough exercise, optimizing your vitamin D levels, and receiving plenty of rest.

4. Impaired Digestion

You may be surprised to hear that your energy levels have something to do with the state of your gut. It turns out that if you're not digesting the food you're eating, you're probably also not absorbing an adequate supply of energy-giving nutrients. All nutrients provide energy, either directly or indirectly, and if you're lacking the enzymes to digest foods and you're not receiving vitamins, glucose monomers, and minerals, you're not going to be experiencing excellent energy levels. Not only is enzyme supplementation a must for anyone suffering from poor digestion, probiotics can help regulate digestion, as well. [4] [5] Reducing stress is also helpful for getting your body out of the sympathetic state (the fight-or-flight state, where digestion is stopped) into the parasympathetic state (the relaxed state where digestion is effective).

5. Not Getting Enough Exercise

Exercise burns calories, lifts mood, and research also suggests it may improve energy. While it may sound counterproductive, vigorous or even light daily activity can boost metabolism and activate certain areas of the brain responsible for an increased perceived energy level. [6] It may not just be psychological, however, because exercise improves glucose uptake by making cells more sensitive to insulin. When your cells are receiving the energy they need, then you can be sure your energy levels will benefit.

Other Tips for Improving Your Energy

Improving your diet is the first step you should take for getting your health in line, and this includes your energy. Eliminate all simple sugars, only eating organic berries and some fruits. Increase your organic raw vegetable intake, and include more nuts, seeds, and herbs into your daily regimen. Be sure to eat enough calories, too, in order to provide yourself with enough energy to think and be active. Get plenty of quality sleep each night, shooting for at least 7-8 hours. Optimize your vitamin D levels and get out in the sun. Sunlight actually balances serotonin and melatonin and stabilizes your circadian rhythms. This can go a long way in keeping your energy levels balanced and in rhythm with your sleep-wake cycles.

What tips can you share for fighting sluggishness and increasing energy? We'd love to hear them!

-Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

References:

  1. Judy McBride. B12 Deficiency May Be More Widespread Than Thought. USDA. Agricultural Research Service.
  2. Laurberg P, Cerqueira C, Ovesen L. Iodine intake as a determinant of thyroid disorders in populations. Best Pract Res Clin Endocrinol Metab. 2010 Feb;24(1):13-27. doi: 10.1016/j.beem.2009.08.013.
  3. Tuin J, Sanders JS, Buhl BM, van Beek AP, Stegeman CA. Androgen deficiency in male patients diagnosed with ANCA-associated vasculitis: a cause of fatigue and reduced health-related quality of life? Arthritis Res Ther. 2013;15(5):R117.
  4. Roxas M. The role of enzyme supplementation in digestive disorders. Altern Med Rev. 2008 Dec;13(4):307-14.
  5. Balakrishnan M, Floch MH. Prebiotics, probiotics and digestive health. Curr Opin Clin Nutr Metab Care. 2012 Nov;15(6):580-5. doi: 10.1097/MCO.0b013e328359684f.
  6. Ashish Sharma, M.D., Vishal Madaan, M.D., and Frederick D. Petty, M.D., Ph.D. Exercise for Mental Health. Prim Care Companion J Clin Psychiatry. 2006; 8(2): 106.

The post 5 Reasons You Feel Sluggish appeared first on Dr. Group's Natural Health & Organic Living Blog.

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More from Dr. Group's Blog:

Why Vitamin D is Crucial for Overall Health
What is Inulin?
The American Medical Association Wants to Limit Your Health Freedom (Again)
What is Candida?
The Real Danger Behind MRIs

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Saturday, June 27, 2015

Why Vitamin D is Crucial for Overall Health

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Why Vitamin D is Crucial for Overall Health

Published June 26, 2015

doctor-and-vitamin-D-card

Research supporting vitamin D continues to mount, and we have no choice but to recognize its cruciality for health. Mandatory fortification of food with vitamin D is beginning to see some serious discussion in Europe, a reflection of the current mood surrounding the nutrient. With healthcare costs rising worldwide, could incorporating such a necessary (and inexpensive) nutrient be helpful? Many experts believe so, but it comes down to the quality of the fortification that will make sense and will provide the most benefit.

Vitamin D Deficiency is More Concerning Than You Think

An estimated 75% of people have insufficient levels of serum vitamin D, and this number is probably far more than generous. [1] Vitamin D is responsible for over a hundred biological processes, including regulating immune system status, modulating proper blood sugar, supporting memory and overall mental health, keeping metabolism in check, and much more. It's clear that a vitamin D deficiency is contributing to the spiraling costs of medications, possible preventative medical procedures, and various therapies. Europe is slowly but surely coming around to the idea of using fortification programs to help fight vitamin D deficiency. The question is: are health officials going to use the appropriate form of vitamin D?

Finland adopted a vitamin D fortification program in 2003-2004 that expanded on fortified dairy products. Most developed countries have vitamin D added to milk, but some countries, like Finland and Sweden, are fortifying oils, packaged foods, and beverages. The issue with nutrient fortification programs is the quality of the nutrient used. For most dairy products, vitamin D3–the quality of which may be questionable–is used. D3 is the form that actually has a beneficial effect on serum levels, whereas vitamin D2 is lower quality synthetic and not as useful. [2] Some dairy-free milk alternatives only include D2, offering no real benefit.

Your Best Bet for Vitamin D

One of the simplest interventions you can take right now in your own health is simply stepping outside. The sun supports all life on this planet, and it's available–free of charge–for you to take advantage of its rays. While you should certainly take precautions to protect your skin from overexposure to sunlight (particularly the face), getting a few minutes' worth of sun exposure on as much as your skin as possible can be the best bet for producing vitamin D. Depending on your current vitamin D status, you may have to spend more or less time out in the sun compared to the next person.

For the autumn and winter months, sunlight exposure can be a bit more tricky. That's when supplementation comes in, but it's important to choose one that is vegan friendly, as many vitamin D3 supplements are produced from sheep wool. Although some foods do contain vitamin D, such as egg yolks and cod liver oil, it's not a reliable source for those who are severely deficient. Before supplementing with vitamin D, work with a knowledgeable medical practitioner who can test your levels and guide you toward the correct supplementation pattern.

-Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

References:

  1. Adit A. Ginde, MD, MPH; Mark C. Liu, MD; Carlos A. Camargo Jr, MD, DrPH. Demographic Differences and Trends of Vitamin D Insufficiency in the US Population, 1988-2004. Arch Intern Med. 2009;169(6):626-623. doi:10.1001/archinternmed.2008.604.
  2. Lisa A. Houghton and Reinhold Vieth. The case against ergocalciferol (vitamin D2) as a vitamin suppleemnt. Am J Clin Nutr October 2006 vol. 84 no. 4 694-697.

The post Why Vitamin D is Crucial for Overall Health appeared first on Dr. Group's Natural Health & Organic Living Blog.

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More from Dr. Group's Blog:

What is Inulin?
The American Medical Association Wants to Limit Your Health Freedom (Again)
What is Candida?
The Real Danger Behind MRIs
Support EWG's Fight Against the DARK Act

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Friday, June 26, 2015

Don't eat those nasty little suckers. PLEASE!

Happy Friday!

I hope you've had a fantastic week. I've got a brand new recipe for ya today that's perfect to make for Sunday night dinner. The traditional version of this southern dish contains Ritz Crackers – yes, those nasty little suckers filled with trans fats, high fructose corn syrup and other nasties I don't want in my body. Thankfully, I've found a way to remake this in-season masterpiece healthier for you! Check it all out here.

And because it's soooo hot out there, I've got to share one of my favorite summer time cold drinks: Homemade Ginger Ale. Did you know that the store bought stuff contains NO actual ginger at all? Insane, right?

Here's to staying cool this weekend!

Cheers,

Vani

P.S. I'm traveling all over the world this Summer and will be doing my best to eat as healthfully and organically as possible. I'm sharing my adventures on Instagram. I hope you come on over and follow along! I love sharing my life with you and already have a backlog of photos I can't wait for you to see.

 

 

 

 

 



P.O. Box 31521 Charlotte, NC 28231

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What is Inulin?

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What is Inulin?

Published June 25, 2015

dried-chicory-root-and-herbs

We could all use digestive support from time to time, especially if we're not consuming a high-quality diet. For a healthy stomach and digestive tract, inulin is a must. While you can't digest this water-soluble dietary fiber, you won't feel good without it. It's found in many natural plant foods and is known as a prebiotic, and recent research indicates it has much more far-reaching effects than just keeping your tummy happy.

What Inulin Does

This dietary fiber survives your stomach acid and passes into the small intestine. Along the way it mixes with water, ferments, and then becomes food for life-supporting probiotic bacteria of the large intestine. This bacteria includes things like bifidobacterium and lactobacilli. When you keep bacteria like these fed, they keep out unwanted bacteria like E. coli and Clostridium difficile and fungus like Candida.

Benefits of Inulin

Inulin has many researched benefits, including weight, cholesterol, and blood sugar support. Here are a few of the many benefits you can get from inulin.

Weight Loss

While inulin can help with weight loss, it's not the entire picture. Eating healthy and exercise are also key components. When it comes to inulin and weight loss, a healthy digestive tract–and the symbiotic bacteria inulin promotes–moves the nutrients you need into your bloodstream and gets the toxins through so they do as little damage as possible. One study of 30 obese women found those who took inulin restored healthy bacteria and created a positive change on metabolites linked to obesity. [1]

Diabetes

A study of 49 women with diabetes reported those who took inulin responded better to sugar, had lower glycemic levels, and increased antioxidant activity. [2] While more research is needed, the importance of a healthy gut can't be understated.

Keeps You Regular

You've probably heard how important fiber is for being regular. For the best outcomes, you want to get fiber, like inulin, to keep your gut bacteria fresh. In a study of elderly volunteers who took 15 grams of chicory root daily, researchers found that participants experienced improved digestion, fewer problems with constipation, and an easier time with bowel movements. [3]

How Much Inulin Do You Need?

There is no set limit for how much inulin you can have, or really how much you need. Typically, you want to eat inulin-rich foods every day to keep your digestive tract healthy and working right. If you've been taking antibiotics, you will want to increase inulin and maybe even supplement with the compound to replenish the intestinal bacteria that antibiotics wipe out. Alcohol, processed, sugary foods, and fried foods also kill off the healthy intestinal bacteria you need. So if you're trying to right your diet, lose weight or overcome IBS or IBD, you will want to increase your inulin intake.

Great Sources of Inulin

Inulin can be obtained through supplements; however, it is always best to get the ingredient closest to its natural source as possible. The best natural food sources of inulin include bananas, asparagus, Jerusalem artichoke, jicama, leeks, onions, garlic, and chicory and dandelion root. Many supplements feature chicory as their source of inulin. Fun fact: chicory root and dandelion root are commonly used in herbal coffee formulations for their bitter flavors and rich dark colors.

If your diet's been high in processed foods and sugars, start slow. Too much of this dietary fiber too quickly can lead to bloating, gas, diarrhea, and intestinal discomfort like IBS. But this doesn't mean you shouldn't eat foods high in inulin. If natural, real foods–like bananas–upsets your stomach, it likely means your system is out of whack. Starting with an inulin supplement allows you to control how much you get and avoid the unpleasant side effects commonly associated with this essential dietary fiber.

-Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

References:

  1. Dewulf EM1, Cani PD, Claus SP, Fuentes S, Puylaert PG, Neyrinck AM, Bindels LB, de Vos WM, Gibson GR, Thissen JP, Delzenne NM. Insight into the prebiotic concept: lessons from an exploratory, double blind intervention study with inulin-type fructans in obese women. Gut. 2013 Aug;62(8):1112-21. doi: 10.1136/gutjnl-2012-303304.
  2. Pourghassem Gargari B1, Dehghan P, Aliasgharzadeh A, Asghari Jafar-Abadi M. Effects of high performance inulin supplementation on glycemic control and antioxidant status in women with type 2 diabetes. Diabetes Metab J. 2013 Apr;37(2):140-8. doi: 10.4093/dmj.2013.37.2.140.
  3. Marteau P1, Jacobs H, Cazaubiel M, Signoret C, Prevel JM, Housez B. Effects of chicory inulin in constipated elderly people: a double-blind controlled trial. Int J Food Sci Nutr. 2011 Mar;62(2):164-70. doi: 10.3109/09637486.2010.527323.

The post What is Inulin? appeared first on Dr. Group's Natural Health & Organic Living Blog.

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More from Dr. Group's Blog:

The American Medical Association Wants to Limit Your Health Freedom (Again)
What is Candida?
The Real Danger Behind MRIs
Support EWG's Fight Against the DARK Act
Protecting Against Sun Damage Without Sunscreen

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Thursday, June 25, 2015

The American Medical Association Wants to Limit Your Health Freedom (Again)

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The American Medical Association Wants to Limit Your Health Freedom (Again)

Published June 24, 2015

doctor-patient

The conventional medical paradigm was established to remedy symptoms of disease, causing most people to be unaware that conditions have a root cause. Medical authorities in most countries are leading a crusade against all forms of natural health modalities, and their continuation of these efforts is suppressing crucial scientific-based evidence supporting the efficacy of natural complementary health approaches. The American Medical Association (AMA), in response to the recent backlash against MDs like Dr. Oz, are spearheading a campaign to quell the voices of many reputable natural doctors. Fortunately, their attempts are being counteracted by those in the natural health community, and even your voice can help reduce the AMA's actions.

The AMA and the Repression of Health Freedom

There's a great deal of dissent among medical professionals when it comes to natural health, and many refuse to entertain the idea that healing involves more than pharmaceutical chemicals. The American Medical Association has recently set forth new guidelines that will: "create ethical guidelines for physicians in the media, write a report on how doctors may be disciplined for violating medical ethics through their press involvement, and release a public statement denouncing the dissemination of dubious medical information through the radio, TV, newspapers, or websites."

With this, the AMA will have the right to do everything in their power to silence integrative medical practitioners against voicing their opinions in the media. While trying to reduce the accumulation of misinformation in the public is noble, it is widely misguided, particularly when it groups all natural health practitioners into the single "quack" category. The terms "quack" and "pseudoscience" are terms that the AMA uses to describe any medical professional who diverts from their own view of the medical paradigm in an attempt to reduce their credibility and silence their voice.

How to Take Action

The ADA wants to limit your choices when it comes to health education. Ultimately, they would like to be the sole source of health information for the public. Don't let this dictator-style organization rule your life. You can take action against the AMA now by sending a simple message through Citizens for Health Freedom to the AMA. Read more about the recent AMA gag order and send your message today!

-Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

The post The American Medical Association Wants to Limit Your Health Freedom (Again) appeared first on Dr. Group's Natural Health & Organic Living Blog.

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Comment on this Article Now!

More from Dr. Group's Blog:

What is Candida?
The Real Danger Behind MRIs
Support EWG's Fight Against the DARK Act
Protecting Against Sun Damage Without Sunscreen
The Paleo Cardiologist by Dr. Jack Wolfson

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