Durham Family Chiropractic

Healthy Eating

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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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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

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Health Benefits of the Tomato-“Love Apple”

February is considered the month of love, so why not examine all things good that symbolise love?The French actually named it tomato d’amour, “love apple,” because of its believed aphrodisiac power. Whether or not this prophecy  is true, there is a lot to love about the tomato.

According to an article published in Medical News Today, a tomato is considered to be a nutrient-dense superfood that offers benefit to a range of bodily systems. Its nutritional content supports healthful skin, weight loss, and heart health.

There are different types and sizes of tomato, and they can be prepared in different ways. The health benefits can vary between types. Eating a diet that contains large amounts of fruit and vegetables, is also linked to healthy skin and hair, increased energy, and lower weight. Increasing the consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.

[Read more…] about Health Benefits of the Tomato-“Love Apple”

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Essential 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. 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 caused by a condition called osteomalacia in adults.

During the spring and summer months, most people should be able to get all the vitamin D they need from sunlight. However, in the UK, the winter sunlight doesn’t contain enough UVB radiation for our skin to be able to make vitamin D. During these months, we rely on getting our vitamin D from food sources and supplements. Using sunbeds is not a recommended way of making vitamin D.

[Read more…] about Essential Vitamin D

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Summer Strawberries

Wimbledon would not be Wimbledon without strawberries and cream, but did you know that this little red gem, has great health benefits too!

Ever since 1877, when the four grand slams were first played, the strawberry become a traditional accompaniment to tennis. Did you know that according to the CNN news, over 28000 Kg at eaten at Wimbledon every year!

So why strawberries?

“It was probably two things — strawberries were in season at the time the tournament was played, and in Victorian England they had become a fashionable thing to eat,” explains Johnny Perkins, the All England Club’s head of PR.

“They were part of afternoon tea, which had become a fashionable ritual, and that took root at Wimbledon.”

It may be difficult for some to resist a perfectly ripe strawberry, but don’t resist temptation, as they have great health benefits to.

The strawberry is said to be is one of the most popular berry fruits in the world and there are more than 10 species that differ in flavour, size and texture. They all have the same heart-shaped, red flesh and seeded coat with small, leafy green caps.Strawberries are not actually fruits as their seeds are on the outside and are actually a member of the rose family.

Nutritional Information

Strawberries are said to be an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. They have been used throughout history in a medicinal context to help with digestive ailments, teeth whitening and skin irritations. Their fibre and fructose content may help regulate blood sugar levels by slowing digestion. Strawberries are rich in colourful pigments which have a protective effect and are thought to have a number of potential health benefits, including prevention of inflammatory conditions and heart disease. [Read more…] about Summer Strawberries

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Are there health benefits to eating chocolate?

 We often hear about the negative effect chocolate can have on our bodies, but we don’t often hear about the health benefits that chocolate has. Of course, chocolate can be bad for you if you eat it in large amounts, but chocolate in moderation can have its benefits.

Chocolate can:

  • Lower cholesterol levels and blood pressure: ‘’Chocolate may support cardiovascular health by lowering cholesterol and improving blood pressure.” This is because it reduces low-density lipoprotein (LDL) which is also known as bad cholesterol.
  • Improve blood flow to the brain: ‘’Scientists at Harvard Medical School have suggested that drinking two cups of hot chocolate a day could help keep the brain healthy and reduce memory decline in older people.’’ This is because chocolate can reduce or prevent damage to the nerve pathways in the brain and studies are being done to see the effects of this in reducing diseases such as Alzheimer’s disease.
  • Reduce the risk of heart disease or stroke: Studies have shown that eating chocolate can reduce the risks of developing heart disease and stroke

[Read more…] about Are there health benefits to eating chocolate?