Boost your Immune System with Nutrition

Eat more red peppers

Did you know that one red pepper contains as much vitamin C as two navel oranges? When you get sick, everyone says to stock up on Vitamin C for a good reason – it has been shown to prevent the proliferation of bacterial growth, as well as increase the efficacy of our white blood cells in fighting off disease by making our cells more mobile and faster acting.

Get some sunshine

We’ve all heard the recent reviews about the importance of vitamin D in many aspects of our health, but what happens if you live in a climate where you don’t have year-round access to sunshine? Try increasing your intake of seafood such as herring or shrimp, or try opting for a whole-egg omelette (not just the whites), because vitamin D is found in the yolk.
Vitamin D boost our immunity by acting as a regulatory agent in the expression of T-Cells; this means that vitamin D works as a traffic light, telling the T-cells when to attack invaders and when to stay dormant.

Go coconuts (with coconut oil)

Coconut oil is a great substitute for olive oil when you’re cooking because olive oil will start to degrade and oxidize above medium heat, whereas coconut oil can withstand much higher temperatures due to its properties as a medium chain triglyceride. Coconut oil also contains lauric acid that’s used by the body to create antimicrobial, antibacterial and antifungal agents that ward off the foreign invaders in your body. Lauric acid is also currently being researched to treat acne vulgaris, so try using coconut oil as a moisturizer, too.

Back up your bacteria

Increasing your intake of healthy bacteria will allow your body to properly identify and attack the bad bacteria. Probiotics such as L. Casei found in yogurt, kefir, miso and tempeh actually re-inoculate your intestinal tract so pathogens cannot enter your bloodstream. This will help stop illness before it starts.
But remember, those healthy bacteria also need to feed on something – so make sure you’re getting enough soluble fiber in your diet. Soluble fiber is often referred to as “prebiotic” because it has the ability to be fermented and partially digested by the good bacteria in your gut, leading to improved elimination and immunity.

Pump some iron

It’s more common for women than men to suffer from an iron deficiency, and it can be especially dangerous in children and pregnant mothers. Even a sub-clinical iron deficiency has been shown to result in a decrease in size and activity in the thymus gland and the lymph nodes. The thymus gland is a master immune regulator and distributor of those T-cells that help destroy pathogens.
In addition to the nutritional additions you can make to your diet, it’s also possible to boost your immunity through lifestyle changes. Reducing your stress levels and increasing your physical activities are both great places to start.

In the 1970s, studies began to emerge as to why widowed spouses were getting sick more often after their spouse had passed away. These studies indicated that the long term stress levels of losing a loved one actually inhibited their immune system, allowing them to get sick more often. This is because the adrenal glands constantly release cortisol and epinephrine, which inhibit the development of white blood cells. So consider activities that make you happy and decrease stress levels to ward off unwanted pathogens.

To that end, physical activity is an amazing stress reliever. Participating in physical activity that lasts at least 20-30 minutes starts to encourage the release of endorphins (feel-good hormones) and increases circulation to the brain as well as lymphatic circulation. That helps to rid the body of stagnant debris, as well as allowing oxygen to circulate more freely in your blood and tissues, which in turn helps to boost your immunity. So stay healthy, get active and decrease your stress levels to boost your immunity and help you enjoy every part of the season.

5 Health Benefits of Grapefruit

Grapefruit is a large subtropical citrus fruit generally recognized for its slightly bitter and sour taste. It was first produced in Barbados as a hybrid fruit that resulted from a cross between pomelo and sweet orange. Grapefruit was named after the grape, because grapefruits grow in clusters like grapes.
Many grapefruit varieties are being cultivated in different countries such as the United States and China. The well-known varieties include those with red, pink and white pulp. Like all other citrus fruits, grapefruit is loaded with vitamin C, although this is not the only benefit that you can get from grapefruit. Here are five other health benefits of grapefruit.

1. Grapefruit Helps in Losing Weight

Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds.

2. Prevents Arthritis and Works as an Antiseptic

Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. If you have arthritis, try drinking grapefruit juice with apple cider vinegar. You will notice a reduction in your arthritis symptoms.
The salicylic acid in grapefruit also works as a powerful antiseptic. In addition, grapefruit seed extracts can be added to water to make an antiseptic spray for treating bacterial and fungal infections.

3. Grapefruit Helps in Cancer Prevention

Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit.
An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells.

4. Grapefruit Helps Lower Cholesterol Levels

The antioxidants found in grapefruit are effective in reducing cholesterol levels. However, if you are on prescription drugs, do not eat grapefruit or drink grapefruit juice. Grapefruit has a negative reaction against many prescription drugs such as those used in treating depression, allergies, high blood pressure, seizures, impotence, heart palpitations and even HIV. Inform your physician if you want to use grapefruit as a regular form of treatment.

5. Grapefruit Treats Common Ailments

Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion. In addition, if you want to have a healthy and smooth skin, try including grapefruit in your diet.
You can get many other benefits from grapefruit because it also contains essential elements such as iron, calcium, potassium, manganese, magnesium, phosphorus, folic acid and B vitamins (thiamine, riboflavin and niacin). You can even extract oil from grapefruit peel for use in aromatherapy.

Stoners Make Some Really Good Points (12 pics)

These stoner tweets actually have some hilarious insights into life. 

Is It Healthy to Eat the Same Thing Every Day?

At the same times every day, my grandpa Joe sat down and ate the same three meals and three snacks. He also walked 3 miles daily, in rain or shine, until the day he passed. He lived until 93. Is my grandpa Joe's longevity attributable, at least in part, to his monotonous diet? From a nutrition standpoint, there are pros and cons to following his lead. Let me explain:

The Pros

If the meals and snacks you already have in your repertoire are filled with fruit, vegetables, lean protein, whole grains, healthy fat and dairy, then you're off to a great start. Kudos for developing a habit to eat a varied diet that includes all the recommended food groups, as this in itself is no easy feat. According to the latest Dietary Guidelines for Americans, about 90 percent of Americans don't get enough of the recommended daily amount of vegetables and 85 percent don't get enough of the recommended daily amount of fruit. 

Creating a repetitive but well-balanced daily meal plan is also a good way to practice meal preparation and planning. It's better to have this healthy eating plan in place, as opposed to grabbing a bag of chips or running to the nearest fast-food joint.

What's more, some science suggests a non-diverse diet is the way to go. One 2015 study, for instance, looked at diet quality and diversity in over 5,000 adults of various backgrounds. It found that a more diverse diet was associated with a greater waist circumference and a higher-quality diet was associated with a lower risk of Type 2 diabetes. The researchers concluded that a more diverse diet does not necessarily lead to a higher-quality diet or better metabolic health. A more diverse diet can also include unhealthy foods, which isn't necessarily good for you.

The Cons

On the other hand, even if your daily diet is well-balanced on paper, there's a good chance it still doesn't contain everything you need. "I definitely don't recommend repeats of the same foods and meals," says Dana Angelo White, a registered dietitian and certified athletic trainer in Fairfield, Connecticut. "It's certainly all right to frequently eat your favorites, but there's no way you can meet all your nutrient needs by eating the same things day after day. Variety is essential to a healthy, balanced diet." 

Most science also backs up White's claims. Studies have found health benefits associated with eating a more varied diet. A 2015 study, for example, examined the diets of over 7,000 adults who were at least 20 years old. It concluded that greater food variety was associated with a lower risk of metabolic syndrome compared to those who consumed a less varied diet.

The Bottom Line

Although eating a variety of foods is important, what you choose to eat is most important. A 2002 study looked at how the variety of healthy and less-healthy foods affected mortality in close to 60,000 women. It found that women who followed a healthy diet by eating a high variety of fruits, vegetables, whole-grain breads, cereals, fish and low-fat dairy products had significantly lower mortality than women who consumed few of these foods in their varied diet. The study further found that the risk of death from heart diseasewas particularly low in women who reported eating a high variety of healthy foods. The researchers concluded that it's probably better to increase the number of healthy foods in your regular diet than to decrease the number of unhealthy foods.

Of course, eating a variety of healthy foods can be easier said than done. In the craziness of everyday life, it's tough to find time to try new healthy recipes. But White encourages experimentation to prevent getting stuck in boring food ruts. "If you love quinoa, but always have it for dinner," she says, "try cooking it like oatmeal for breakfast or mixing some into a veggie burger for lunch." 

You can also make life easier by doing some meal preparation. If you find a simple dish you want to try, give it a whirl on Sunday when you have downtime and are not rushing to get food on the table. If it's successful, you can rotate it through your healthy meal repertoire and even make a double batch the next time. Just be sure to freeze it for later – and not rely on it for breakfast, lunch and dinner the next day. 

6 Ways to Increase Your 'Good' Cholesterol Levels

Cholesterol gets a bad rap. But the truth is, you need it to live, let alone lead a long, healthy life. Without this waxy, fat-like substance, you couldn't make sex hormones such as estrogen and testosterone, adrenal hormones that help regulate blood pressure and metabolism, or essential nutrients such as vitamin D.

Floating through your bloodstream, two different fat- and protein-containing carriers, called lipoproteins, carry cholesterol to and from your cells. At healthy levels -- ideally less than 100 milligrams per deciliter -- low-density lipoprotein, or LDL, delivers the cholesterol you need into your tissues for cell stability and healthy function. Meanwhile, high-density lipoprotein, or HDL, scavenges the excess cholesterol and carries it to your liver, which breaks down the cholesterol and removes it from the body, says Dr. Nauman Mushtaq, medical director of cardiology at Northwestern Medicine Central DuPage Hospital in Illinois. Hence the name "good cholesterol."

However, when HDL levels are low -- typically defined as less than 40 mg/DL -- LDL can build up in the blood vessels, earning it the reputation of "bad cholesterol." This buildup can cause plaque to form in the arteries, increasing your risk of heart attack or stroke. 

Thankfully, research has shed new light on several lifestyle changes you can make to ensure your good cholesterol stays ahead of the bad. Here, experts share their top six methods for raising HDL levels and keeping your heart happy:

1. Be a cardio bunny. Cardiovascular exercise can help keep your weight down and HDL levels up. For instance, in one study published in the Journal of Sports Sciences, by walking or running 50 to 60 minutes per day, five days per week for 12 weeks, overweight men significantly decreased their body fat, insulin resistance, blood pressure and "bad cholesterol" levels while upping their "good cholesterol." Meanwhile, an analysis in the Archives of Internal Medicine found that moderate-intensity aerobic exercise (e.g., walking, cycling or continuous swimming for at least 15 minutes) consistently increases HDL levels.

Increase your HDL levels: Perform at least 20 to 30 minutes of moderate-intensity aerobic exercise daily, Mushtaq says. Examples include brisk walking or light jogging, swimming or cycling. On a scale of 1 to 10, you should feel like you're working at about 4 to 6.

2. Quit smoking. Smoking can do a number on more than your lungs, actually reducing the body's concentration of HDL cholesterol. Fortunately, it's never too late to quit: One review published in Biomarker Research concluded that HDL levels can rise by as much as 30 percent within three weeks of quitting.

Increase your HDL levels: Giving up cigarettes isn't easy, but it can be done. According to Mushtaq, quitting cold turkey is the most effective method. Research in the Annals of Internal Medicine found that people who quit abruptlywere more likely to be smoke-free at four weeks than those who gradually cut back (49 percent versus 39.2 percent). Try nicotine patches and gum to help tamp down cravings. 

3. Go nuts. Eating a small serving of almonds (about eight kernels) daily is enough to raise HDL levels by as much as 16 percent after 12 weeks, according to research published in the Journal of Nutrition . Researchers believe the nutrients in almonds help limit the amount of LDL cholesterol that the body absorbs from foods while increasing the amount expelled by the body.

Increase your HDL levels: Pair a small handful of almonds with a piece of fruit for a snack, add slivered almonds and berries to yogurt or use sliced almonds as a topping for green beans or grain salad, recommends registered dietitian nutritionist Libby Mills, spokeswoman for the Academy of Nutrition & Dietetics.

4. Stick to moderate amounts of alcohol. Higher alcohol consumption can drastically increase your risk of heart disease (not to mention other conditions), but drinking moderate amounts of alcohol has been shown to raise HDL. A study in PLoS One suggests that low-to-moderate alcohol consumption -- defined as one drink per day for women and two for men -- may help increase the transfer of proteins involved in moving HDL through the bloodstream.

Increase your HDL levels: If you don't drink, there's no need to start. However, if you do drink, keep yourself in check by limiting yourself to one drink per day if you're female and two drinks per day if you're male. One drink equals 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

5. Limit processed foods. The average American diet is rife with processed foods, which contain high amounts of trans and saturated fats. When consumed in excess, trans and saturated fats have a negative effect on cholesterol levels, according to Mills. Trans fats in particular have been shown to lower HDL levels.

Increase your HDL levels: Check food labels for hydrogenated and partially hydrogenated ingredients, which contain trans fats, Mills says. Cut back on prepared desserts, packaged snacks, fried foods and powdered creamers.

[See: What to Eat, Drink and Do to Relieve Constipation.]

6. Get your fiber. Fiber does more than regulate bowel movements. According to a report published by the National Heart, Lung, and Blood Institute, once ingested, soluble fiber (which, unlike insoluble fiber, absorbs water during digestion) helps to block the absorption of cholesterol in the bloodstream. Unfortunately, the average American gets only about half the daily recommended intake of 25 to 30 grams.

Increase your HDL levels: According to Mills, some of the best cholesterol-lowering sources of fiber include beans, lentils, apples, blueberries, flax seeds and oatmeal. However, adding too much fiber too quickly can cause gastric distress (think: constipation or diarrhea). Mills recommends increasing your fiber intake slowly and drinking plenty of water to help keep your gut happy.

Antibacterial Toothpaste: Harmful, Helpful, or Harmless?

Why do dogs lick their wounds? They even lick our wounds. This leads to a question posed in the medical literature nearly a half century ago: Might there be some healing property of dog saliva? Well, it appears that there are a number of immune defense mechanisms in saliva, one of which involves nitric oxide. Licking of human skin results in production of nitric oxide from salivary nitrite, which kills skin pathogens and comes from the nitrates we eat in our diet.

How do we know we can get nitric oxide from licked human skin? Researchers had a bunch of volunteers lick their hands all over, front and back. Today, we have a better way to clean wounds: soap and water. (And we should never let our pets lick open wounds because cases of serious infections have been reported).

The reason I bring it up is that this transformation of nitrates from our diet into nitrites in our mouth has important implications for our health. Insufficient nitric oxide production is recognized as the earliest event in the onset and progression of a number of chronic diseases, including high blood pressure, peripheral artery disease, and a number of inflammatory conditions. 

Nitrates come from vegetables in our diets, such as beets and green leafy vegetables. Good bacteria on our tongue convert nitrates into nitrites which can circulate throughout the body to create nitric oxide, and any nitrates our tongue bacteria missed the first time around get pumped by our body back into our saliva to give our tongue bacteria a second chance. One way we can become nitric-oxide-production-deficient is by not eating enough vegetables in the first place. So, eating vegetables should be the first step. But, if our tongue bacteria die off, the cycle is broken no matter how many vegetables we eat.

That’s why we should not use antiseptic mouthwash.  . The most protective food for our heart may be green leafy vegetables because, like beets, they have lots of nitrates. So, if you drink some beet juice, you can get a remarkable drop in blood pressure within just hours, but only if you swallow.

The nitric oxide pathway can be interrupted if you use an antibacterial mouthwash or by spitting and not swallowing because of the critical action of our tongue bacteria on the nitrates in our saliva. So, we have to eat our vegetables and keep our tongue bacteria happy––so, no antibacterial mouthwash. But what about antibacterial toothpaste?

There’s a toothpaste on the market that contains an antibacterial chemical called triclosan. In my video below, I present a study that showed there was no difference in the levels of nitric oxide, nitrite, and nitrate after brushing with regular toothpaste and triclosan toothpaste. Our good tongue bacteria live in the cracks on the surface of our tongue, so if you just brush your teeth and not your tongue, the chemical doesn’t seem to get down there. Does that mean triclosan toothpaste is safe?

The use of triclosan toothpaste may not be associated with any increase in serious adverse cardiac events. And though studies on rats suggest the chemical can affect thyroid function, the use of triclosan toothpaste does not seem to affect human thyroid function. A study funded by Colgate concluded that triclosan was both safe and effective, producing “a significant reduction in gingivitis, plaque, and bleeding.” However, an independent review by the Cochrane Group suggested the reduction may be statistically significant but may not be beneficial enough to yield clinical significance.

Regarding safety, states are starting to ban the stuff because of data showing that despite the lack of efficacy, triclosan is so ubiquitous that most of the U.S. population is exposed to it. “Because the rapid rise in obesity in the U.S. parallels the introduction of triclosan, and because triclosan has two potential mechanisms by which it might alter human weight”—that is, by mucking with our gut flora or our hormones––researchers at Stanford decided to assess the association between triclosan levels flowing through people’s bodies and how heavy they are. And, indeed, they found an association between triclosan levels and increase in body mass index, and suggested further studies on how this chemical could be altering human growth and well-being.

Compound Found in Strawberries May Help Prevent Alzheimer’s Disease and Cancer

New research shows that a little-known compound found  in strawberries shows tremendous promise against many serious brain diseases and numerous types of cancer.

Known as fisetin, which is a plant compound primarily found in strawberries, the phytonutrient shows promise in the prevention of Alzheimer‘s disease, according to new research in the Journals of Gerontology. The researchers believe the reason for fisetin’s strongly brain-protective ability is that the plant nutrient is a potent antioxidant that also exhibits powerful anti-inflammatory properties. Antioxidants prevent cellular and tissue damage from harmful free radicals that are otherwise linked to aging and disease.

The researchers were building on their earlier research in which they showed that fisetin reduced memory loss in animals with Alzheimer’s disease.

Fisetin also demonstrates antidepressant properties through the regulation of brain hormones like serotonin, suggesting that the compound may have a role in the prevention and treatment of depression.

Earlier research published in the medical journal Brain Research found that fisetin exhibited strong nerve and brain cell protection and was even effective to reduce damage after stroke.

As if that wasn’t already enough reason to race to the grocery store to chow down on strawberries, research in the Journal of Investigative Dermatology found that fisetin was also effective against highly aggressive melanoma cells.  Melanoma is a type of invasive skin cancer that develops in the pigment that gives skin its color, but can spread throughout the body. In this study researchers were so impressed by the outcome of their tests that they concluded: “there is strong evidence that [fisetin] may be a strong candidate in cancer prevention and therapeutic strategies.”

Still not convinced to start eating more strawberries? Research in the medical journal Carcinogenesis found that the compound fisetin killed prostate cancer cells. Fisetin also shows promise against colon and pancreatic cancer. 

While strawberries have the highest concentration of fisetin of fruits and vegetables (at 160 micrograms/gram) followed by 26.9 migrograms/gram in apples and 10.5 micrograms/gram in persimmons. Other foods that contain fisetin include: grapes, kiwi, onions, and cucumbers.

9 Ways Get More Strawberries Into Your Diet

By now, you’re probably as ready to run and grab some strawberries as I was while writing this blog. So, you may be interested in some fresh ways to get more of these berry delights into your daily diet. Here are a few ideas to get you started:

1. Add fresh or frozen strawberries to smoothies, shakes, juices.

2. Top your favorite healthy crepes or pancakes with fresh or frozen (thawed) strawberries.

3. Add strawberries to tarts and pies (who doesn’t love strawberry-rhubarb?).

4. Top fresh dairy-free yogurt with strawberries.

5. Top your favorite green salad or quinoa salad with strawberries.

6. Cut up fresh strawberries and add to almond butter on your morning toast.

7. Top your favorite cake or cupcake with fresh or frozen (thawed) strawberries.

8. Add strawberries to carbonated water for a refreshing beverage.

9. Use frozen strawberries in place of ice cubes in your favorite beverage (don’t forget to eat the strawberries afterward).

It’s easy to get more strawberries into your diet to reap their brain-protecting and anti-cancer rewards.