Dearest readers, we need to focus on our health more than ever, going forward, as that pesky virus seems like it will be here to stay for much longer than we thought. Instead of thinking about what we can do to boost our immune systems, available data from North American studies shows us that the vast majority of us do not have our immune systems functioning at one hundred percent efficiency as we are deficient in key vitamins, minerals and more. Be it a deficiency detrimental to your immune system or not, a deficiency in these important nutrients is a big problem that makes you weaker even if you think you are healthy and you eat well. I cannot possibly cover everything here and I ask that you talk to your doctor for further insight and also for testing as necessary; however, I can give you some excellent preliminary information and my sources.
According to Harvard's Nutrition Source, "Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses. [8] These nutrients help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections." While deficiencies of some of these nutrients are rare, depending on your lifestyle and diet choices you may have deficiencies in vitamins C, D and E, perhaps B6 as well as iron. If you eat a restrictive diet or rely on takeout or lots of processed food most days of the week, you would do well to consider taking quality supplements and doing blood work before you start and maybe a month or two after to see the results.
As far as other deficiency symptoms, some can be really scary. For example, vitamin D deficiency includes symptoms such as muscle cramps, fatigue, back pain, slurred or stumbling speech, constipation and more (Cleveland Clinic). Vitamin C deficiency can cause scurvy, and sure while you may imagine scurvy as the disease where toes fall off, early signs include unexplained weakness, exhaustion, low grade fever, aching legs and irritability. Personally, in order to avoid this, I like taking vitamin C from both supplements and natural sources on the same day, every day. One of the craziest deficiencies, however, is potassium deficiency. Potassium is important because it balances sodium's effect on the immune system. It also helps regulate muscles and nerves as well as protect from kidney disease and osteoporosis (healthline). Two problems we are facing in North America. According to Oregon State, in USA for example less than five percent of the population is taking at least the required 4,700mg of potassium daily. The second problem is that you cannot just load up like crazy on potassium every day because you are likely to get a high heart rate and end up in hospital or potentially end your life- scary! The best thing to do is to consult a credible medical source on how to slowly and safely increase your potassium intake over time.
Remember, the goal of paying attention to all this stuff is not to boost your immune system- you just want it at peak efficiency. A very sensitive and aggressive immune system is not something you should wish for as this is often responsible for allergies and autoimmune diseases! Also, consider how many times you feel crummy and unwell but unless you are sick you consider it a healthy day; this is something you do not have to settle for. Bottom line, in the process of optimizing your immune system, you will end up optimizing your overall mental and physical wellness and reap the benefits every day.
Would you like to share any ideas or experiences in this department. Go right ahead and thanks in advance :)
According to Harvard's Nutrition Source, "Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses. [8] These nutrients help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections." While deficiencies of some of these nutrients are rare, depending on your lifestyle and diet choices you may have deficiencies in vitamins C, D and E, perhaps B6 as well as iron. If you eat a restrictive diet or rely on takeout or lots of processed food most days of the week, you would do well to consider taking quality supplements and doing blood work before you start and maybe a month or two after to see the results.
As far as other deficiency symptoms, some can be really scary. For example, vitamin D deficiency includes symptoms such as muscle cramps, fatigue, back pain, slurred or stumbling speech, constipation and more (Cleveland Clinic). Vitamin C deficiency can cause scurvy, and sure while you may imagine scurvy as the disease where toes fall off, early signs include unexplained weakness, exhaustion, low grade fever, aching legs and irritability. Personally, in order to avoid this, I like taking vitamin C from both supplements and natural sources on the same day, every day. One of the craziest deficiencies, however, is potassium deficiency. Potassium is important because it balances sodium's effect on the immune system. It also helps regulate muscles and nerves as well as protect from kidney disease and osteoporosis (healthline). Two problems we are facing in North America. According to Oregon State, in USA for example less than five percent of the population is taking at least the required 4,700mg of potassium daily. The second problem is that you cannot just load up like crazy on potassium every day because you are likely to get a high heart rate and end up in hospital or potentially end your life- scary! The best thing to do is to consult a credible medical source on how to slowly and safely increase your potassium intake over time.
Remember, the goal of paying attention to all this stuff is not to boost your immune system- you just want it at peak efficiency. A very sensitive and aggressive immune system is not something you should wish for as this is often responsible for allergies and autoimmune diseases! Also, consider how many times you feel crummy and unwell but unless you are sick you consider it a healthy day; this is something you do not have to settle for. Bottom line, in the process of optimizing your immune system, you will end up optimizing your overall mental and physical wellness and reap the benefits every day.
Would you like to share any ideas or experiences in this department. Go right ahead and thanks in advance :)