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Vitamin D, C, Zinc and Echinacea and Immune Function.

This is part 1 of 2 (2 will be posted shortly).

Although not coronavirus related, it doesn’t hurt to help support normal functioning of your immune system. This article will focus primarily on the common cold and upper respiratory tract infections.

We all hate catching a cold, but did you know that there are several ‘natural’ (non-pharmacological) ways to help reduce the impact of a cold or even prevent it from taking hold in the first place ?

What is the common cold?

The common cold is a conventional term used for mild upper respiratory illnesses, which comprises of self-limited diseases caused by numerous viruses and is the most frequently encountered human diseases worldwide (Grief, 2013). The intake of certain nutrients and botanicals has been shown to significantly influence several components of immunity (Nahas, 2011).

The information in this blog is taken from the following article:

Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds.

Vitamin D

Several studies have been done on Vitamin D and its role in maintaining immune defence. Maintaining the immune defence system within a normal healthy state lowers the incidence of infection and/or lessens the severity of symptoms and/or shortens the duration of common colds. The immune system is an intricate network of specialised tissues, organs, cells, and chemicals protecting the host from infectious agents and other noxious insults.

Clinical trials demonstrate that 400 IU per day of vitamin D supplementation is needed for the prevention of respiratory infections. Vitamin D supplementation has been found to decrease the events related to respiratory tract infections. In particular, vitamin D is useful in prevention of these types of infections, assuming dosage of vitamin D ranging from 400 IU per day to 2000 IU per day.

Epidemiological studies have found high vitamin D levels to be associated with lower risk of infections of the upper respiratory tract (colds). 4000 IU per day of vitamin D supplementation is found to significantly increase the probability of staying infection free during the study period and represents a safe daily disease to help keep cold at bay.

Vitamin C

Regular supplementation of Vitamin C (1 to 2 grams per day) may help to reduce the duration of the common cold in adults by 8%, in children by 14% and reduce the severity.

Zinc

Many studies have agreed that supplementation of zinc is helpful in reducing the risk of pneumonia and common cold and the incidence of respiratory tract infection, specifically in the elderly and in children. Zinc supplementation may also shorten the duration of colds by approximately 33%. Common cold patients may therefore be instructed to try zinc within 24 hours of onset of symptoms.

Echinacea

Echinacea is a useful complementary treatment of respiratory tract infections. Prophylactic treatment with Echinacea extracts (2400 mg/day for prevention and 4000 mg/day during acute stages of colds) over 4 months appeared to be beneficial for preventing/treating the common cold.

Conclusion

Vitamin D, C, Zinc and Echinacea have pivotal roles of three main immunoreactive clusters (physical barriers, innate and adaptive immunity) in terms of prevention and treatment (shortening the duration and/or lessening the severity of symptoms) of common colds. The current evidence of efficacy for vitamins D, C, Zinc and Echinacea is quite strong and that common cold patients may be encouraged to try them for preventing/treating their colds.

The next blog will cover more information on Vitamin D, C, Zinc and Echinacea include higher dosage etc.

References

1. Rondanelli, M., Miccono, A., Lamburghini, S., Avanzato, I., Riva, A., Allegrini, P., Faliva, M.A., Peroni, G., Nichetti, M. and Perna, S. 2018. Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds. Evidence-Based Complement and Alternative Medicine.
2. Grief, S. N. 2013. Upper respiratory infections, 40(3):757–770. doi: 10.1016/j.pop.2013.06.004.
3. Nahas, R. and Balla, A. 2011. Complementary and alternative medicine for prevention and treatment of the common cold, 57(1):31–36.

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Correct your sitting posture-The Do’s and Don’ts! by Dr Neil Thomas

Sitting is something that we do every day, either as part of our job, commuting or after a long day of work when relaxing on the sofa. The way we sit can however lead to long-term spinal health problems.

Let’s first take a look at the science behind sitting and then discuss how to do it properly. Nachemson and Elfstrom (1970) studied what happens to the intervertebral discs (IVDs) during different seating positions. The pressure that occurs within your IVDs when you sit (especially between the 3rd and 4th lumbar vertebrae) is at its least when the spine and hips are at 100 and 110 degrees. Sitting with your hips at 80 or 90 degrees results in IVD pressure increasing upwards of nearly 200%. The diagram below demonstrates IVD pressure when sitting in various positions according to the study done by Nachemson and Elfstrom.

[Read more…] about Correct your sitting posture-The Do’s and Don’ts! by Dr Neil Thomas

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Sun Sense

Not only does sunshine make us feel good, but sunshine is vital for our bodies to produce Vitamin D. Did you know that Vitamin D is essential for healthy bones, teeth and muscles?

 We need vitamin D to help the body absorb calcium and phosphate from our diet. These minerals are important for healthy bones, teeth and muscles. Vitamin D is also linked to blood sugar regulation. Sunshine is said to lower blood pressure and reduce inflammation. The body creates vitamin D from direct sunlight on the skin when outdoors. According to the NHS, a lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain in adults.

During the spring and summer months, most people should be able to get all the vitamin D they need from sunlight. So this being said, what about the dangers of too much sun? Sun exposure has links to premature skin aging and skin cancer. Sunbeds are no safer. “Over exposure to UV light, either from sun or sunbeds is the main cause of skin cancer,” says Cancer Research UK. [Read more…] about Sun Sense

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Walking Fit

Whether it is a walk in the park, or hike in the hills, enjoy the health benefits of walking and make every step count!

So, whatever the weather, get yourself and your family outdoors to enjoy our beautiful countryside. Not only is walking simple and free, it is also one of the easiest ways to get more active, lose weight (if needed) and become healthier. Walking is ideal for all age groups and all levels of fitness, what a great way to spend some healthy familytime!

According to the NHS, “Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers.”

 It is recommended by the NHS that you start slowly and try to build your walking regime gradually. To get the best health benefits from walking, it needs to be of moderate-intensity activity. In other words, it needs to be faster than a stroll.

Set yourself a goal and try to walk 10,000 steps a day, if you would like to track this and don’t have a smart watch, there are some fun apps available as a free download.  [Read more…] about Walking Fit

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Top Tips to Combat Hayfever Naturally

Nature can be cruel! Just when we are over the worst that Winter has to offer looking forward to the Spring sunshine, those suffering with seasonal “hayfever” allergies, are probably sighing and stocking up on their tissue supplies. Thankfully nature also provides us with, natural remedies, and natural ingredients that can provide some relief from hay-fever symptoms and help to prevent their return.

Sneezing, running nose, and itchy eyes, nose and throat can be a miserable problem for those suffering from hay-fever (allergic rhinitis) and the figures are rising, as 20% of the population are now affected by allergic rhinitis (Allergy The Unmet Need)

The chief reasons for seasonal change allergies are airborne dander, dust-mites, feathers, moulds, and pollen. The immune system of sufferers overreacts to the normally harmless particles in the air. The airborne pollens cause the body to produce antibodies, and it releases a natural substance called histamine. Histamine irritates the upper respiratory passages (nose, throat, eyes and sinus), resulting in swelling and other hay-fever symptoms.

[Read more…] about Top Tips to Combat Hayfever Naturally