Supplement Recommendations to Boost Your Immune System

Did you ever wonder what supplements you should be taking during this COVID-19 virus? I’ve had a lot of questions recently about what supplements to take to not only prevent illness but also fight off illness and boost your immunity. Although there are no vaccines to date for COVID-19, there is a ton of emerging research on different nutraceuticals and botanicals that can be used once again to not only prevent illness but to fight off illness. Let’s dive in.

1. Curcumin

Curcumin. This has been shown to reduce inflammation, as well as reduce the viral infection of COVID-19. It is beneficial to have black pepper with it, which enhances the bioavailability. The recommendation is 500 to 1000 milligrams twice a day.

2. Quercetin

This is a plant flavonoid that is found in many fruits and vegetables, and it has been shown to decrease viral growth. It is recommended to take 1000 milligrams twice a day orally.

3. Zinc

Through a large body of research, zinc has been shown to have antiviral properties. You would take this in any form of zinc, so it could be citrate, acetate, glycinate, picolinate, or gluconate. You would take small doses of 30 to 60 milligrams throughout the day.

4. Vitamin D

This has been shown to reduce upper respiratory infections, decrease viral growth, as well as improve the overall immune system. This recommended dosage is 5000 international units daily.

5. Vitamin C

This can really play a huge role in immune defense, and it is actually being used in the hospitals treating COVID-19. Take one to three grams a day orally.

6. Vitamin A

Not only does it support the lining of the respiratory tract, but it also can contribute to reducing inflammation and supporting the immune system. You would take 10,000 to 25,000 international units daily.

7. N-acetyl-cysteine (NAC)

This can support the production of glutathione, which is one of our most powerful antioxidants. In addition to that, it also can reduce the severity of the flu. It is recommended to take 600-900 mg twice a day.

8. Melatonin

We know that during times of stress we are not getting the proper amount of sleep or the proper quality of sleep. Melatonin can help produce more restful sleep and can also reduce inflammation. You can take five to 20 milligrams before bedtime.

9. Elderberry

This has been used extensively in the prevention of the flu. In addition to that, it’s packed with vitamin C, antioxidants, and fiber. You can take 500 milligrams orally.

10. Resveratrol

This is a compound found in red grapes, and it has been shown in the lab to attack a relative virus of COVID-19. Resveratrol’s anti-inflammatory properties appear to play a significant role in accelerating the healing of organs such as the liver, lungs, intestines, and heart by slowing inflammation and swelling. It is recommended to take 100-150 milligrams twice a day.

11. Green tea or EGCG (epigallocatechin gallate)

This has been shown to reduce information and has also been known to affect the pathway that is consistent with the COVID-19 virus. You can either drink four cups of green tea daily or take 200 milligrams of the EGCG.

Summary

Of course, we know what all the precautions associated with COVID-19 are wearing masks, washing your hands, and participating in social distancing. However, you can also consider how you can optimize your immune system. If you do get this virus, you can potentially decrease the viral load, thereby changing the way that your body responds to it. Whether it is coming from foods, (check out 12 immune-boosting foods), or supplementation, this is a really good opportunity to do whatever you can to stay as healthy as possible. Of course, please don’t forget sleep hygiene, meditation, and movement!

If you’d like a ready-to-order list with high-grade supplements (that you can customize), email drarianne@themovementparadigm.com with “supplements” in the subject line.

Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

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Other things that may interest you:

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Source: Institute of Functional Medicine

Disclaimer: This is not intended to treat or diagnose. Please check with your physician or functional medicine practitioner to determine a specific plan.

What is stress doing to your weight loss goals? I Hormones

Did you know that stress can significantly affect your ability to lose weight? I wish weight loss was as simple as “eat less and exercise more.” However, many of you have probably experienced weight loss resistance despite doing all of the things that you should be doing from a nutritional, stress management, and movement standpoint. Now, don’t get me wrong, there are always ways to continue to improve your health. But why do some of us struggle to lose those extra stubborn pounds?

There are multiple reasons why this could happen, some of which include changes in the microbiome,  leaky gut, which can affect your ability to absorb nutrients, inflammation which can result from food, toxins, bugs, trauma, and hormone dysregulation. That is what we’re going to focus on today. Here are four hormones that can be interfering with your weight loss.

  1. Insulin

As it relates to hormones, the number one offender is going to be insulin, no doubt about it. Insulin is a hormone produced by your pancreas. It signals to your body to absorb glucose (sugar) from your bloodstream and turn it into fat. It is referred to as the “fat storing hormone, because it can shut down the metabolic burning. This is why high blood sugar and high insulin levels make it harder to lose weight. Therefore, it can contribute to chronic disease, excess weight gain, and excess fat storage. Increased caloric intake, stress, weight, Body Mass Index (BMI), genetics, hypertension, Polycysytic Ovary Syndrome (PCOS) among others can contribute to insulin resistance.

2. Thyroid

One in five women and one in 10 men have been diagnosed with thyroid disease. However, about 50 percent of the cases go undiagnosed primarily because the testing is insufficient for really looking at a complete picture of the thyroid. Most often, Thyroid Stimulating Hormone (TSH) is checked. However, there is also a free T3, free T4, Thyrogobulin Aibodies (TgAb), Thyroid Peroxidase Antibodies(TPOAb), and sometimes reverse T3 to really get an entire picture. Some of the things that can contribute to thyroid disease are gluten intolerance, stress, and environmental toxins, which are huge contributors including any type of nutrient deficiency.

3. Cortisol

This is one of our biggest stress hormones. When we are under stress or we have a perceived threat or stressor, we activate the Hypothalamic Pituitary Adrenal Axis (HPA axis). This is our stress pathway in our body. Our amygdala in our limbic system detects this perceived threat. A physiological response is mediated through the hypothalamus triggering the pituitary gland by secreting corticotropin releasing hormone (CRH). The pituitary gland in our brain secretes adrenal corticotropic hormone (ACTH) into the bloodstream to signal the adrenal glands, which sit right on top of the kidneys. The adrenal glands then in turn release glucocorticoids, such as cortisol. When this happens in the case of running from a tiger that is a normal response, it’s a survival mechanism. The problem starts when we have this stress response all the time. This is when it can lead to things like weight gain, insulin resistance, loss of lean body mass, increased fat storage, and the higher propensity for any kind of inflammatory condition, autoimmune disease, or chronic conditions. Therefore, it’s really important to understand how this stress pathway, when under chronic stress, affects your ability to lose weight or not. Keep this in mind that it could be a ding on a phone or it could be running from a tiger, if you’re having the same response all the time, then that pathway is constantly activated, which means cortisol is constantly being released.

4. Sex Hormones

Many women can experience things like breast tenderness, heavy menstrual bleeding, fibroids, weight gain, fluid gain, and bloating. This can all be largely in part due to a high sugar diet and a highly refined carbohydrate diet, as well as environmental toxins and stress of course, contributing to increased estrogen dominance in the body. Now men on the other hand can also experience this and they might notice things like increased breast tissue and abdominal weight gain. This also can factor into if men have low testosterone. In this case they might have sexual dysfunction, poor libido, brain fog, inability to concentrate, bone loss, and weight gain.

There are many ways to naturally balance hormones that apply to all of the above. First and most importantly is decreasing stress!  As you can see, this is one of the consistent hormone disruptors in weight loss. Finding ways to manage your stress through meditation, journaling, nature, walking, talking with friends, or simply whatever helps you the most. Other very important things to consider include:

  1. Balance your blood sugars
  2. Include a protein, healthy fat, and fiber source in each meal and snack.
  3. Eat a high-quality protein source at EVERY meal
  4. Eat every 4-6 hours (unless hungry)
  5. Consume healthy fats
  6. AVOID sugar and refined carbohydrates! This can’t be stressed enough.
  7. Limit or eliminate alcohol
  8. Avoid undereating or overeating
  9. Eat fatty fish (Salmon, sardines, herring, mackerel) as often as possible
  10. Get enough high-quality sleep

Summary

The take home message is this. I want you to understand that stress plays a huge role in your ability to lose weight, if that is your goal. It is really important to understand how mindset, mindfulness, stress reduction, and relaxation are all so vital to an overall health program. It is way more than just losing weight, it is about feeling healthy inside and outside. To do that you really need to focus on managing your stress. The ways that you can do that are through basic informal mindfulness practices, formal meditation, breath work, grounding with your feet, walking out in nature, etc. There are so many ways to just take time for you and take time to really manage your stress levels because, as you can see it directly impacts all of these aspects of your health and your immunity.

If you need help on your journey, please reach out!

For more content, make sure to subscribe to my YouTube channel here.

Challenge Accepted | Dr. Arianne Missimer | TEDxWilmingtonWomen

2 months before her wedding Arianne was diagnosed with cancer – and accepted the challenge of returning to health – and helping others. Through mindset, nutrition, and movement we can overcome our challenges. Arianne shares her secrets to success as a physical therapist, cancer survivor, and American Ninja Warrior competitor to help you overcome the challenges you’re facing right now.

Continue reading “Challenge Accepted | Dr. Arianne Missimer | TEDxWilmingtonWomen”

Delawarean beat cancer and took on ‘American Ninja Warrior’

Source: delawareonline.com

It began with a simple urging from her future husband.

Arianne Missimer had played basketball at St. Mark’s High, studied dietetics and fitness at the University of Delaware and earned a doctorate in physical therapy at Neumann University.

Along the way, she’d become an expert in physical conditioning, adept at helping others reach optimum levels of fitness through various forms of movement. She was 22 when she opened her own fitness center.

Continue reading “Delawarean beat cancer and took on ‘American Ninja Warrior’”