Discover Supplements » Immunity

Depending on supplements is not enough for a healthier you

yuming — Wed, 07 Jul 2010 07:54:44 +0000

I know this is a blog that expounds the amazing benefits of dietary supplements and I’m a strong believer in augmenting my diet with extra vitamins and minerals, but you can’t escape the true goodness of a healthy, balanced diet.

This year, my immunity took a beating because of several food poisoning bouts from my Nepal trip last December. Not only was my stomach more sensitive, but also I caught a cold or cough almost every week if I overstrained myself by sleeping late or working out. Believe me, this was something hard to face as an active person and as someone who almost never got the flu.

What also got me was, I thought I was disciplined in taking all the supplements that could make me stronger — vitamin C, Echinacea, garlic, zinc, cod liver oil, and the odd multi-vitamin once or twice a week. But even they couldn’t save me.

I didn’t know what was wrong and didn’t like it one bit. While I was tempted to go for a more thorough medical check-up, I decided to re-examine my entire diet and lifestyle to see what I could change before putting up the white flag. After doing some research, I decided to add these foods to my diet:

Yogurt. Although I was taking a probiotic supplement a few times a week, I decided to consume low-fat yogurt daily as an extra buffer because the good bacteria helps to fight bad bacteria. In fact, I read that “70 per cent of the immune cells that produce antibodies live in the lining of your digestive tract” in Health.com, so it makes sense to keep them in top form to fight the bad bacteria that causes flu.

At least one fruit a day. I’m ashamed to say that I used to only eat a couple of apples a week but would load up on vegetables. Part of the reason was fruit is incredibly expensive in Tokyo, especially anti-oxidant rich ones like grapes, strawberries, blueberries and cherries, so I mistakenly thought that my daily 500mg vitamin C pill will make up for it.

The other reason was laziness, which is absolutely no excuse! I’m glad I tried this, because when I switched to eating one to two servings of fruit a day, I didn’t fall sick as often. I also made the effort to consume different kinds of fruit through the week, too, which leads me to my next point.

A wide range of vegetables. I’m quite a creature of habit so I stuck mostly to mushrooms, broccoli, peppers, and spinach, but I read that the different kinds of vitamins, minerals, and phytochemicals in different vegetables help to protect your cells against harm. So I decided to come out of my comfort zone and added long beans, celery, cabbage, baby corn, Brussels sprouts, asparagus and many more to my shopping list. It actually made cooking a lot more fun, too!

Oat bran. I have always loved oats for breakfast but I tended to prefer more savory choices like toast and scrambled eggs. From once a week to three times a week, I increased my intake of oat bran and for good reason. Beta-glucan, the substance that helps lower bad cholesterol levels, also enhances immune response to infection.

After about five months of adjusting my diet, I probably only get mild sniffles in the morning occasionally and full-blown flu attacks are much less frequent. I made a conscious effort to sleep more regularly, drink less alcohol, and exercise every other day. It wasn’t easy at all and it took some mental effort to change deeply entrenched habits, but I’m glad I did. Just relying on pills will not erase your problems — you’ve got to look at your whole lifestyle. But I still stand by using dietary supplements as natural remedies to treat and heal certain health conditions.

For more reading, here’s a great article from Revolution Health: The 7 Best Foods We Never Eat

Why you should make omega fatty acids a part of your life

yuming — Wed, 16 Jun 2010 06:13:29 +0000

The thing about taking dietary supplements is that you don’t see their immediate benefits and it’s something you need several months to experience any difference in your health. Omega fatty acid supplements fall into this category, in my opinion. If you want to reap the goodness of these “good fats”, you should be in it for the long haul.

I’m a big fan of omega fatty acids because I can see how my skin has improved over the years. As a teenager, acne was a major problem and would return now and again in adulthood. I’ve taken also used zinc to speed up the healing process and found ingesting aloe vera juice daily to give my skin a radiant glow.

But when I moved to the temperate clime of Japan, I struggled with dry flaky skin that broke out occasionally. I chanced upon an article online recommending fish and flaxseed oil as a way to defend your skin against dryness so that it wouldn’t over-produce sebum which would lead to pimples. I increased my dosage of fish oil from 1,000mg daily to 3,000mg and within a couple of weeks, my skin looked noticeably clear.

This perked my curiosity more. If I’m taking that much omega fatty acids, what are their other benefits? If you are not a fan of fish, what are you missing out? Most folks know that omega-fatty acids prevent heart disease and lower bad cholesterol levels, but what if these are not your health concerns — should you consider taking them?

Reduces menstrual cramps. There was a study that found Danish women, who have a diet rich in omega-3 fatty acids, had the mildest symptoms of menstrual pain, hot flashes, and increased sweating. Evening primrose oil, omega-6 fatty acids, which help lessen breast tenderness, depression, irritability and bloatedness from water retention.

Improves ADHD in kids. Children with attention deficit/hyperactivity disorder (ADHD) tend to have low levels of omega-3 fatty acids which means they have the ability to focus less. Temper tantrums and disturbed sleep can be lessened if omega-3 fatty acid levels are raised. It has been found that with daily supplementation, ADHD children can improve their concentration on tasks like reading, spelling, and become less aggressive.

Lowers risk of colon cancer. Eskimos may have a high-fat diet but they consume tons of omega-3 fatty acids from fish and they have a very low rate of colorectal cancer. Why should this be such a concern? Colorectal cancer is one of the most commonly diagnosed cancers in America. Furthermore, medical research has proven that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.

Heals psoriasis and eczema. I mentioned that omega-3 fatty acids are great for easing dry skin and doctors recommend flaxseed oil particularly.

Slows down bone loss. Omega-3 fatty acids help increase calcium absorption in your bones which is something all women should know about.

Fights fat with fat. The body’s insulin levels are improved when omega-3 fatty acids stimulate the production of leptin. What does that all mean? Basically leptin is a hormone that helps to stabilize food intake and metabolism. If your insulin levels were more stable, you wouldn’t feel the need to eat so often.

The secrets of coconut supplements

yuming — Wed, 29 Jul 2009 08:37:15 +0000

When you think of coconut, swaying palm trees on the beach and scented body lotion come to mind. You may even associate it with “unhealthy” things like pina coladas and gourmet chocolate that hide sinfully sweet shreds of its fiber.

In fact, coconut milk has got a bad reputation, particularly in Asia, as a source of high cholesterol and is considered very fattening. Its juice is cool and refreshing in hot weather but doesn’t seem to provide a lot of nutritional value.

But the other parts of the coconut can actually help certain health conditions and have no dangerous side effects. Then you may wonder if this gentle fruit could be effective — after all, it doesn’t hog the headlines like super berries goji, acai, and pomegranate.

Let’s take a look at what coconut supplements can do.

Coconut oil and weight loss
Considered as a healthy fat, coconut oil can be used as a “support” supplement to a weight-loss diet. A few spoonfuls a day in between meals could help create a feeling of fullness on a limited calorie program, which is similar to consuming small amounts of olive oil or sugared water on the famous Shangri-la Diet. Coconut oil as a supplement is reasonably cheap, but do check if it is of high quality and properly pressed.

Coconut as dietary fiber
Unlike pysllium husk and oat bran, coconut fiber is flavorful and appetizing. You would be surprised to know that coconut has four times higher fiber content than oat bran and twice as much as wheat bran or flaxseed meal. You can add it to desserts, beverages, and even savory dishes. As a dietary fiber, it improves intestinal problems like constipation, Crohn’s disease, irritable bowel syndrome, and removes intestinal parasites.

Dietary fiber helps to slow down the absorption of sugar into the body’s system and so coconut fiber can help improve blood sugar control in diabetics. When taken with meals, it helps to lower the glycemic index of the food consumed and reduces their effect on raising blood sugar levels.

One advantage of choosing coconut dietary fiber over other types is that it does not contain phytic acid, which combines with important minerals, like iron, zinc and calcium, in the digestive tract and pulls them out of the body.

Coconut oil strengthens immune function
The essential fatty acids in coconut oil have antibacterial, anti-cancer, and antiviral properties that fortify the body’s immune system. Though there has yet to be a published research study to prove this in humans, tests have proven positive in test tubes and in animals.

Related links:
The Coconut Diet
The Coconut Oil Miracle

Beat fatigue with dietary supplements

yuming — Wed, 25 Mar 2009 07:52:48 +0000

Are you feeling drained from your action-packed day? Your health seems fine and you’re not sick either, but you just need a boost, so you reach for a steaming cup of delicious, milky latte. It keeps you going for a few hours and then you need, yet another cup. Isn’t that frustrating?

Caffeine is an easy source of instant energy but it tends to be short-lived and you need more to replenish. The downside of caffeine is you may feel more awake, but after a certain threshold, your hands start to shake a little and your heart beats just a little too fast for comfort. You could also feel more anxious than necessary.

There are several ways to feeling more alert — more sleep, less alcohol before bedtime, and regular exercise.

But if you feel you want one more bit of arsenal in your multi-pronged approach to zapping fatigue, dietary supplements could just give you that extra edge you’re looking for.

B vitamins
What gives you the most energy from this suite of vitamins are folic acid and vitamin B12. In AIDS/HIV research studies, it has been found that these two crucial components in B vitamins help patients to deal with oft-overwhelming fatigue.

Ginseng
Brewed by the Chinese and Koreans in soups and tea, this traditional Asian herb is gaining popularity in Western countries as a supplement for boosting immune health, reducing fatigue and stress. Panax ginseng has been found to improve immune function in those with chronic fatigue and even AIDS. Siberian ginseng, which is another variety, is found to be less effective.

Royal jelly
The food that queen bees eat to keep themselves nourished in the beehive contains B vitamins and vitamins A, C, D, E and K, 18 amino acids, including collagen and lecithin. Royal Jelly is an effective hormonal stimulant, which aids metabolic functions and enhances general energy and well being, and is taken widely to counter fatigue and stress. Studies also show that this natural supplement can protect the liver from infection and disease.

Green tea extract
This Japanese staple already has great reviews in staving off cancer and promoting longevity, so it comes to no surprise that a recent scientific study has proven that green tea compound EGCG can counteract fatigue. How it works is EGCG works to reduce oxidative stress on the liver — it seems that chronic fatigue is closely associated with liver damage.

Coenzyme Q10
As one of the most exciting discoveries in the 20th century, Coenzyme Q10 plays a crucial role in producing energy and protecting heart health. Coenzyme Q10 occurs naturally in every cell and is essential in supporting numerous metabolic functions. Studies have shown that Coenzyme Q10 supplementation can boost depleted cells and enhance cellular energy production.

Protect your liver

Can Echinacea make colds better?

yuming — Wed, 28 Jan 2009 05:45:26 +0000

Yes, it can, says a recent study on Echinacea, or the purple coneflower. One of Amerca’s most popular herbal supplements can actually prevent and shorten the common cold.

Before this study, there have been 14 previous ones with human beings which indicate that Echinacea not just reduces the chances of catching a cold by 31 per cent, but it also makes you feel better by a day and a half earlier if you’ve already got one.

But scientists also warn that there are more than 200 viruses out there that cause flu symptoms so the effectiveness of Echinacea could vary depending on which strain you’ve been exposed to.

The study shows that when the subjects were in their natural environment, there were better results when they took Echinacea. However, when subjects were exposed to a particular strain, the herb only increased their chances of avoiding it by only 18.5 per cent.

Unfortunately, Echinacea may not be for everyone because it may cause allergies in those who have allergies to flowers, especially the daisy variety that Echinacea comes from. Anyone with an autoimmune disease should also avoid taking this herb.

It’s also essential to note that the quality of Echinacea supplements available in the market vary very widely in terms of how much the herb is really inside.

No related posts.

Ginkgo biloba and ginseng have no bad side effects with drugs

yuming — Wed, 24 Sep 2008 08:32:14 +0000

More awareness has been raised recently about the lack of research about the drug interactions with dietary supplements and its possible harmful consequences. There’s a general blanket belief that herbal and natural supplements can do no wrong, simple because, they are not chemical.

Valid points were made but there shouldn’t be a paranoid fear of supplements. As consumers, we should pay more attention and do more research before we pop dozens of pills.

There is some good news — popular herbal supplements ginkgo biloba and ginseng do not have negative side effects if taken with other pharmaceutical drugs.

A 2007 study found that consuming ginseng and ginkgo supplements daily at recommended doses, separately and together, will not change the way most pharmaceutical drugs behave in the body.

What sparked off more queries in this area was the recent finding that St. John’s wort could dramatically change the absorption and metabolism of many prescription drugs on the market. Supported by the National Center for Complementary and Alternative Medicine of the National Institutes of Health, the same research group for the ginkgo and ginseng results is still conducting studies on drug interactions with St. John’s wort.

Zinc deficiency could cause acne

yuming — Wed, 23 Apr 2008 07:18:20 +0000

You’ve tried every fancy acne product your friends recommended and even changed your diet to be a more healthful one, but you’re plagued with a stubborn outbreak of acne that just won’t go away. Perhaps you’re consuming something you shouldn’t or missing something from your diet, you may wonder.

According to some researchers, acne may be caused by a lack in zinc. Other signs of this mineral defiency are dry hair, white spots on fingernails, slow healing of wounds and a decreased sense of taste and smell. Zinc plays an essential role in our immunity system.

Where can you find zinc? Oysters, crab, chicken meat, yoghurt, milk, cashews and almonds are several foods that are rich in zinc.

Yak cheese better for your heart

yuming — Mon, 17 Mar 2008 06:30:57 +0000

Ever since we discovered the secret to longevity could be donkey’s milk, the hunt has been on for healthier alternatives to cow’s milk. The latest buzzwords in the food industry are yak cheese.

A new research study published in the Journal of Agricultural and Food Chemistry found that yak’s milk contains more polyunsaturated fatty acids (PUFAs) and conjugated linoleic acid (CLA) than Canadian cheddar cheese manufactured from cow’s milk.

The higher ratio of omega-3 to omega-6 fatty acids found in yak’s cheese means that it could be possibly be categorized as a healthy food in human diets, according to the researchers from the University of Guelph (Canada), the Asia Network for Sustainable Agriculture and Bioresources in Kathmandu, and Kantipur City College in Kathmandu.

Previous separate studies have proven that omega-3 to omega-6 ratio in foods has a direct link to improved health.

Native to the Himalayas and Tibet, Yak’s cheese is still considered a gourmet specialty that is hard to find, though it is available in America and Europe.

The researchers suggest that yaks, which graze on pristine pastures, have a healthier fatty acid composition, compared to grain-fed cows in the West.

The ratio of the omega fatty acids found in yak’s cheese is four times more than that in Canadian cheddar cheese.

The benefits of consuming such fatty acids include bone health, weight maintenance and cancer prevention.