Immune System Health

Gut Bacteria May Hold the Key to Maximizing Vitamin D Benefits

In recent years, the understanding of the role of vitamin D in immune system functioning has greatly expanded. Numerous studies have connected low vitamin D levels to a wide variety of chronic conditions and diseases. Yet, clinical research trials of vitamin D supplements have revealed inconsistent results. A new study out of the University of California suggests a link between the active form of vitamin D and gut bacteria diversity, which may play a role in explaining those inconsistencies.

The Supplement Question

Aside from its role in building strong teeth and bones, vitamin D is essential to immune system functioning. Diabetes, heart disease and cancer have all been associated with low levels of vitamin D. Clinical studies have demonstrated that deficiencies in vitamin D have been linked to a higher risk of autoimmune diseases, respiratory ailments and, in some studies, worse Covid-19 outcomes.

Yet, when running clinical trials to test the efficacy of vitamin D supplements, the results have been inconsistent, with some studies even failing to show any benefit at all. Naturally, in the face of so much evidence connecting vitamin D to health and disease prevention, researchers want to know why there are inconsistencies in clinical results regarding vitamin D supplementation.

The Link Between Vitamin D and Gut Bacteria Diversity

The Vitamin D that we consume in food and supplements must be processed by the body to become bio-available. In the liver and kidneys, vitamin D is converted to calcitriol, a usable, or hormonally active, form of the nutrient. The standard vitamin D tests measure the amount of this fat-soluble nutrient that has been stored by the body. Thus, the test measures what could be called the precursor to active vitamin D.

In the study, researchers measured three elements – the precursor to active vitamin D, the active vitamin D and the substance produced by the breaking down of the nutrient. They found a correlation between those with greater gut bacteria diversity and those with higher levels of the active form of vitamin D. Researchers also noticed that more diverse gut bacteria was also associated with higher levels of butyrate. This substance is a short-chain fatty acid that results from the process of digesting fiber that may yield a number of health benefits, including helping to prevent insulin resistance and colon cancer.

While this study does have its limitations, including a focus on older white males, the results are intriguing. Maintaining a diverse array of gut bacteria may hold the key to maximizing the health benefits associated with vitamin D by promoting efficient conversion to the active form. It is important to note that correlation isn’t cause. More research will have to be done in this regard.

Gut Bacteria and Health

Maintaining healthy gut bacteria diversity is an essential part of immune system health and brain health. Through their work in the body, for example in the digestive process, these bacteria play a critical role in a vast number of chemical reactions within the body. These chemical reactions encompass a wide range of critical activities, including extracting nutrients from food and converting those nutrients into forms that the body can use. Chemical reactions are also involved in the messaging and other functions of the central nervous system. Having less diversity in gut bacteria is associated with a number of chronic health conditions, including type 2 diabetes, obesity and autoimmune diseases.

Varied, Real Food Diet

The typical, modern American diet, incorporating far too many highly processed foods, has had a negative impact on gut bacteria diversity. Some studies show that artificial sweeteners and food additives, such as emulsifiers, also have a negative impact on gut bacteria balance and diversity. One of the most important steps to reestablishing a more healthy gut bacteria diversity is to eliminate highly processed foods and chemical food additives from the diet to the greatest degree possible.

The more varied the diet is, the greater the diversity can be expected in the gut bacteria. Choose whole grains and add plenty of fresh fruits and vegetables to the daily diet. Increase consumption of legumes, beans and probiotic foods. Some probiotic foods to consider incorporating into the daily diet include live-culture yogurt and fermented favorites, like sauerkraut and kimchi.

Diets don’t change overnight, so while working towards a healthier diet, consider taking a probiotic supplement. Some supplements combine prebiotics with probiotics, helping to improve the bacterial environment and diversity more efficiently. Antibiotics can kill off bacteria rather indiscriminately, so taking a good probiotic supplement after a course of antibiotics can be a smart health move.

Diversity For Better Health

The new University of California study linking active vitamin D and gut bacteria diversity adds to the growing body of evidence pointing to the importance of gut bacteria to health. In terms of overall health and well-being, including brain health and immune system functioning, the evidence is clear. Gut bacteria diversity is an essential part of good health. Fortunately, improving that diversity is well within the grasp of the average person via better food choices.

Study Suggests Taking Supplements May Reduce COVID-19 Risk in Women

Dec 21 by Ewcopywriting

Even with the much-anticipated arrival of the COVID-19 vaccine, there is still a long way to go before we are out of the woods in battling this deadly virus. Fortunately, you are not powerless when it comes to protecting yourself from infection. In addition to following the recommended protocols and proper personal hygiene practices, wearing a mask and practicing social distancing, there are steps that you can take to further reduce your risk of contracting the virus. While there is still a lot be learned about the ongoing coronavirus pandemic, new research points to how taking supplements may reduce COVID-19 risk.

A new study suggests that being intentional about taking supplements and certain vitamins may lower your risk of becoming infected with COVID-19. The supplement melatonin has also been demonstrated to be particularly effective at enabling your immune system to better handle these new viruses. Here is what you need to know about this exciting emerging research and how you can apply it to your life today to protect yourself and your family.

How Taking Supplements May Reduce COVID-19 Risk

A recent study by King’s College in London looked at data from 1.4 million participants through a COVID Symptom Study app to learn more about the role of supplements in reducing the risk of the COVID-19 virus. The participants of the study provided for review data regarding their regular use of various dietary supplements.

What was most interesting about the data analysis is that only females seemed to experience a benefit from taking supplements. There were four specific supplements that stood out as being a significant deterrent, for women, to contracting the COVID-19 virus:

Probiotics: Those who took probiotics exhibited a 14 percent reduced risk of contracting COVID-19.
Multivitamins: Those who took a multivitamin showed a 13 percent reduced risk of contracting COVID-19.
Omega-3 Fatty Acids: Omega-3 fatty acid supplementation appeared to result in a 12 percent reduced risk of contracting COVID-19.
Vitamin D: Taking supplemental vitamin D was associated with a 9 percent reduced risk of contracting COVID-19.

In particular, vitamin D has received a great amount of attention throughout the pandemic as being an effective protective agent. Some studies suggest that being diligent about taking vitamin D may also reduce the risk of developing serious complications if you do test positive for the virus. This protective effect is largely attributed to the vitamin’s ability to suppress cytokine production; one of the most severe complications associated with COVID-19.

Importance of Melatonin for a Healthy Immune System

While scientists have long understood the role that melatonin plays in regulating your sleep cycles, it has recently been revealed that this hormone can also help to support a healthy immune system. Clearly, you will be better equipped to avoid the severe effects of the virus if your immune system is working at optimal levels.

Melatonin is responsible for providing crucial antioxidants and anti-inflammatory effects to the body, boosting immune function as a result. Melatonin is produced throughout the body, including in the tissues of the gastrointestinal tract and in some immune cells.

Melatonin as an Immune Response Modulator

One of the primary ways that melatonin works is by acting as a modulator for the immune system. Scientists have discovered that the hormone can either boost immune response or suppress it, depending on the situation. This ability to discern when a full immune response should be activated or when it should be suppressed is especially important when the body encounters the COVID-19 virus.

Many individuals become severely ill when their immune system overreacts to the presence of the virus, triggering acute organ failure. Because melatonin can provide modulation of immune function, it may be a key weapon in helping the body to act appropriately in response to the virus.

How to Support Healthy Levels of These Important Nutrients

Now that you understand that taking supplements may reduce COVID-19 risk, how do you put this knowledge into practice? Here are the two primary ways that you can support healthy levels of these key nutrients so that you can put your body in the best position to fight the virus.

Diet

The cornerstone of all good health starts with a commitment to eating a nutritious diet. The building blocks of your diet should be fresh fruits and vegetables, lean proteins, whole grains and foods that are rich in calcium. If putting your body in the position to handle exposure to COVID-19 is your goal, be sure to focus on getting adequate amounts of vitamins D, A, and C as well as probiotics, iron, zinc and omega-3 fatty acids.

Supplements

Despite your best efforts, it can be challenging to obtain all of your nutrients through food alone. Look at supplements as a form of insurance to ensure your body has all that it needs to function at optimal levels of health. Cultivating a vitamin and supplement routine that includes the best supplements for protecting against COVID-19 is a good idea during these uncertain times. In your routine, be sure to include a melatonin supplement.

Even when the COVID-19 virus is not the threat that it is today, the lessons that we have learned about taking care of the body through vitamins and supplements will stick. Being purposeful about taking care of your body now will deliver benefits as you work to avoid the novel coronavirus, as well as in the future.

Winter Nutrition Guide for Healthy Immunity, Mood and More

Nov 10 by Ewcopywriting

Winter can put a damper on immune system function, energy levels and mood. Cooler temperatures and shorter days often translate into less sun exposure and reduced physical activity. This can impact serotonin levels and mood, as well as immune function and energy levels. Cold and flu season, along with a busy holiday season, can add to the challenges of the winter season. This year, plan ahead to overcome those winter challenges with the help of a winter nutritional strategy. Taking a targeted approach to winter nutrition and diet can help support physical health and overall well-being throughout the winter months.

Keep It Real For Better Health

One of the most important things you can do nutritionally to support overall health and well-being is to eat real food. Eliminate as many processed foods as possible from the daily diet. Be especially ruthless in cutting out highly processed foods. Highly processed foods tend to offer little to no nutritional value or fiber. They also tend to be high in sugars, sodium, unhealthy fats and assorted chemicals.

Not only do processed foods provide few health benefits, but many are also actively damaging to health, contributing to a broad range of chronic health conditions and diseases including type 2 diabetes, heart disease and high blood pressure. Real food is the foundation a nutrient-rich diet is built upon.

Feel Better With Smart Carbohydrate Choices

With the reduced sun exposure and the decrease in physical activity that the winter months can bring, serotonin levels can go down. This reduction can severely impact mood in people with a higher risk of developing season-related depression. As the winter season settles in, many people find themselves craving carbohydrates. That’s not surprising, because carbs influence serotonin production via the release of insulin. Insulin reduces the concentration of amino acids in the blood, except for tryptophan, allowing it to make its way to the brain, where it works in the production of serotonin.

Playing a key role in energy production, carbohydrates are an important part of the diet, typically making up between 45 and 65 percent of daily calories. However, not all carbs are created equal. There are bad carbs: those found in sweets and highly processed foods. Bad carbs offer a quick burst of simple sugar energy, but don’t bring much nutritional value to the table. Good carbs are more complex. They typically offer plenty of nutrition and fiber. Complex carbs digest slower, without the sugar energy crash caused by many simple, highly processed carbs.

Choose high-quality, nutrient-rich carbohydrates instead of highly processed simple carbs. Make sure to eat plenty of fresh vegetables, fresh fruit, legumes, whole grains and nuts. Maximize the nutritional benefits of the calories consumed in a day by choosing complex carbs from real food, avoiding the nutritionally bankrupt carbs found in highly processed foods. Taking this nutritional approach can help support serotonin production, mood, energy levels and immune system function throughout the winter.

Target Immune System Support

The winter months can increase the demands made on the immune system in a number of ways. The holiday season can be stressful and exhausting, eating habits can suffer and there’s always the cold and flu season to contend with. That makes supporting immune system function and health an important element of a winter nutritional strategy.

There are a number of important nutrients your body needs for a healthy immune system all winter long. Vitamin D is essential to the function and health of the immune system. Found in egg yolks, salmon, tuna, beef liver and fortified dairy products, numerous studies have confirmed the critical role of this nutrient in immune system performance. Antioxidant vitamins C and A also support healthy immunity, another reason why fresh fruits and vegetables must play a starring role in winter nutrition. Zinc is another important immune system supporting nutrient, so make sure to include foods such as poultry, eggs, whole grains and fish in the daily diet.

Focus On Energy Nutrients, Nourish The Mind

Maintaining energy levels isn’t just about feeling physically energetic. Proper energy levels also impact the mind – both mood and cognitive function. Many people feel sluggish during the winter months with their shorter days and longer nights.

Make sure to get enough iron, because deficiencies can have a dramatic effect on energy levels. Iron is essential to the process that moves oxygen throughout the body. Animal sources of iron, such as meat and fish, are easier for the body to use. However, plant-based foods, including beans and nuts, can also provide usable iron. The B vitamin complex is also closely aligned with both energy production and mental health and well-being, so eat plenty of leafy green vegetables, legumes and whole grains.

Healthy, Nourishing Winter Recipes

Immune-Boosting Chicken Soup

This hearty chicken soup is filled with powerful minerals, antibacterial herbs and other immune-boosting ingredients to deeply nourish your body during the cold, dark winter months. Adding the optional kombu (dried kelp) provides additional valuable minerals, while burdock root, also optional, contains prebiotics to support digestive health and immunity.

Ingredients

Sprigs of fresh rosemary, sage and thyme
1 bay leaf
1 strip kombu (optional)
1 ½ – 2 lbs. bone-in chicken
12 c. water or low-sodium chicken broth
2 tbsp. apple cider vinegar
2 tbsp. olive oil
1 onion, diced
1 lb. potatoes, diced
1 burdock root, peeled and diced (optional)
12 oz. shiitake mushrooms, sliced
4 carrots, chopped
4 stalks celery, chopped
4 garlic cloves, minced
Salt and pepper, to taste
2-3 c. kale, chopped

Directions

Tie together the sprigs of fresh rosemary, sage and thyme with kitchen twine to form an herb bouquet.
Place chicken, herb bouquet, bay leaf, apple cider vinegar and kombu (optional) in a large pot. Pour in chicken broth or water. Bring to a boil, skimming off any surface foam that forms. Reduce heat and simmer for approximately one hour.
Remove chicken, herb bouquet, bay leaf and kombu from the broth. Set chicken aside to cool, and discard the other materials.
In a separate large pot, heat the olive oil over medium heat. Saute the onion until it’s translucent (approximately 3 minutes). Add potatoes, burdock root, mushrooms, carrots, celery and garlic. Continue to saute for another 2-3 minutes.
Pour chicken broth into the pot with the vegetables and bring to a boil. Reduce heat, cover and simmer approximately 20 minutes, or until vegetables are tender.
As the soup cooks, remove the meat from the chicken. Cut chicken into small, bite-size pieces.
Once the vegetables are tender, add chicken meat and kale. Cook for an additional 3-5 minutes, or until kale is tender. Season to taste with salt and pepper.

Hearty Roasted Vegetables

Tasty roasted vegetables are not only delicious and nutritious, they are a wonderful way to “eat the rainbow” and get a variety of vitamins in your diet, even in winter.

Ingredients

1 onion, cubed
1 head of broccoli, chopped
2 stalks of celery, chopped
3 carrots, chopped
2 turnips, peeled and cut into 1-inch pieces
1 sweet potato, peeled and cut into 1-inch pieces
1 c. shiitake mushrooms, cut in half
1 beet, peeled and cut into 1-inch pieces
2 tbsp. olive oil
Salt and pepper, to taste

Directions

Preheat oven to 400 degrees.
In a large bowl, combine vegetables with olive oil. Toss until completely coated. Add pepper and salt to taste.
Spray a large baking sheet with cooking spray. Pour vegetables onto the baking sheet, arranging evenly across the sheet.
Roast vegetables for 20 minutes. Stir. Continue roasting approximately 20 – 25 minutes more, or until vegetables reach desired tenderness.

Warm Golden Chai

Warm chai is a wonderful, healing beverage that provides inflammation-fighting and immune-boosting spices and is chock full of powerful antioxidants. Cardamom and black pepper are also known for their ability to promote healthy digestion.

Ingredients

4 c. unsweetened almond milk (or milk of choice)
¾ tsp. cinnamon
¾ tsp. turmeric
¼ tsp. ginger
¼ tsp. nutmeg
¼ tsp. cardamom
1/8 tsp. black pepper
¼ tsp. vanilla extract
2 tbsp. raw honey

Directions

Put all ingredients into a blender; blend until smooth.
Pour mixture into a saucepan. Bring to a boil over medium heat. Reduce heat to low and simmer for approximately 3 minutes.
Pour hot chai into mugs and enjoy!

Play It Safe With Winter Nutrition

Because of the deep connections between diet and health, even those that typically eat well can benefit from nutritional supplements, particularly as an important component of winter nutrition. Some nutrients, like vitamin D, can be a challenge to get entirely from food. The amount of nutrients in fruits and vegetables depends on many factors, such as soil quality, that are out of the average consumer’s control. Nutritional supplements that provide a wide variety of high-quality vitamins and minerals are a great way to bridge the occasional nutritional gap.

Vitamin D and COVID-19: Could Adequate Levels Protect Your Health?

Jul 08 by Ewcopywriting

As new research reveals a link between vitamin D and COVID-19, finding natural ways to get sufficient levels of vitamin D becomes more vital to our health.

Why is Vitamin D Important?

In some areas of research, the to endeavor to prove the efficacy of vitamin D in promoting physical and emotional health is still underway. For instance, we know that there’s a relationship between depression and vitamin D, but research still seeks to confirm that vitamin D is effective in boosting the mood.

Even if it does not turn out to be useful in treating depression, vitamin D has been proven to benefit human health in a variety of other ways. Here are just a few ways that getting sufficient daily doses of vitamin D can help people live healthier and happier lives.

Protects Against Viruses

In a recent Japanese study, it was found that supplemental vitamin D drops administered to school-aged children reduced their likelihood of developing the flu and other wintertime illnesses. This led the researchers to confirm that the vitamin plays an important role in building up or maintaining the immune system.

Positively Impacts Multiple Sclerosis

In simple terms, multiple sclerosis (MS) is the result of the immune system attacking the central nervous system. Although there is no cure, there have been some breakthroughs in developing treatments that reduce the symptoms. One study found that maintaining a sufficient supply of vitamin D can help prevent individuals from developing this condition. Additionally, those who already have MS can reduce the severity or frequency of symptoms by taking vitamin D supplements.

Reduces Certain Cancer Risks

Studies have found that the risks of developing colon, prostate and breast cancer are decreased by getting enough vitamin D. Those risks are further lowered when the supplement includes calcium.

Protects the Bones

The primary role of vitamin D is to help protect against bone-density loss. As people age, their bodies lose the ability to create more bone to replace that which is lost naturally over time. Increasing your intake of vitamin D can help combat this problem, which is why those suffering from osteoporosis and osteomalacia are advised to get more vitamin D.

The Link Between Vitamin D and COVID-19

Reviewing past reports from various countries around the world has led researchers to find that mortality rates among hospital patients are higher in those suffering from a vitamin D deficiency. They also found the opposite to be true, meaning that patients with higher vitamin D levels were more likely to recover from their illness. These previous findings have led researchers to establish a link between vitamin D and COVID-19 in a more recent study.

The new study found that vitamin D can help prevent an overload of cytokines, which are released by the immune system and attack healthy cell tissue in the often-mentioned “cytokine storm” associated with serious COVID-19 cases. Since these are the first findings of this kind, more research is needed to confirm the effect that of vitamin D on immune functioning.

An observational study in the U.K. found that that there was also a significant instance of vitamin D deficiencies in hospitalized COVID-19 patients. The researchers in that study also confirmed that patients lacking sufficient amounts of the vitamin were more likely to die from the virus.

Here in the United States, a Northwestern University study found that an insufficient intake of vitamin D raised the risks of contracting COVID-19 by 17 percent. There was a 14 percent risk of getting the virus for those who had good levels of vitamin D. Meanwhile, researchers in Louisiana and Texas found that 11 of the 20 patients admitted to hospital ICU wards for COVID-19 also had insufficient vitamin D. Conversely, there were only four patients with optimal vitamin D levels admitted for COVID-19. An Indonesian study added more observational proof that there was a link between vitamin D levels and the novel coronavirus. They reported that most of the 780 COVID-19 fatalities also showed evidence of insufficient vitamin D levels.

Natural Ways to Get More Vitamin D

While more research is needed to confirm that vitamin D does have a positive effect in the treatment of COVID-19, getting more vitamin D is still beneficial to your health. Here are a few ways you can naturally boost your vitamin D intake.

Spend More Time Outdoors

Exposure to the sun is the best way to get more vitamin D. While too much exposure to the sun should be avoided, getting sun exposure in short bursts will help you maintain your vitamin D levels for longer.

Eat More Seafood

Adding more seafood to your diet is another good way to boost vitamin D levels. In particular, fatty fish, such as tuna, oysters, shrimp, sardines and anchovies, provide higher amounts of the nutrient. Even wild-caught salmon provides a hearty supply of the nutrient.

Take a Daily Supplement

If you are concerned that you’re not getting enough vitamin D through sun exposure and your diet, you can take a supplement. A daily vitamin formula with a sufficient supply of vitamin D can help you boost your exposure to healthier levels.

Look for Fortified Foods

Vitamin D is also added to certain foods that you can buy in any grocery store. In addition to fortified cereals, you can also find vitamin D in orange juice, milk, yogurt, tofu and milk alternatives. It’s important to note, however, that many fortified foods contain vitamin D2, not the more ideal form of vitamin D, which is vitamin D3. As you shop, be sure to check the ingredient lists of each product to ensure it is a good source of vitamin D.

Do You Suffer From a Melatonin Deficiency?

Jun 26 by Ewcopywriting

It’s commonly known that healthy melatonin production is an essential to a restful sleep. As nighttime comes and we prepare for bed, our internal clock, or circadian rhythm, signals the brain that it’s time for sleep. In response, the brain releases melatonin, a hormone that’s used to regulate sleepiness and wakefulness. If you have trouble sleeping, a melatonin deficiency may be to blame. Learn how to recognize the signs and how to get more of this sleep hormone.

How Does Melatonin Benefit Human Health?

While setting the stage for slumber is one role of melatonin, it does much more than just help people fall asleep. Even after you fall asleep, melatonin acts as a powerful antioxidant, assisting the body in maintaining health and repairing damage throughout the night.

As melatonin helps regulate sleep, it also influences metabolism by telling the body when it should be active. During sleep, the body enters into a fasting period, so one of the roles melatonin plays is to slow the metabolism and make the body more insulin resistant. This helps store energy for the waking period, when that extra energy will be needed. As the individual awakens and starts their day, the brain stops releasing melatonin and, as a result, the metabolism speeds up and the body becomes hypersensitive to insulin.

As a powerful antioxidant, this sleep hormone also helps to fight free radicals in the body. In this way, sufficient melatonin levels also help protect against unhealthy cell growth throughout the body. It helps guard against heart disease by promoting better cardiovascular health and also strengthens the immune system.

Looking at the way melatonin helps to maintain a healthy immune system, researchers recently found that the hormone may also help protect people from contracting viruses like COVID-19. In addition to being a powerful antioxidant, melatonin possesses potent anti-inflammatory processes, and can help maintain healthy inflammatory processes throughout the body.

In recent studies, melatonin has been found effective in modulating the lung inflammation that results from coronavirus infection. It also has been found to limit the production of proinflammatory cytokines and to keep immune cells in the lungs from becoming infected. Some research suggests the lung tissue damage that COVID-19 causes can also be prevented by the presence of melatonin. While researchers continue to investigate the possibility of using melatonin as a possible COVID-19 treatment, there’s already enough evidence to suggest a sufficient supply of melatonin is beneficial to our overall health.

What Causes a Melatonin Deficiency?

Unfortunately, many people experience a melatonin deficiency without realizing that’s the source of their health problems. While insomnia and similar sleep disorders are one sign that the brain isn’t producing sufficient quantities of melatonin, there are other indications that you may lack a sufficient supply of this hormone.

In addition to having difficulty falling asleep, it may also be difficult to stay asleep. Even if someone with an insufficient supply of melatonin stays asleep throughout the night, they will likely experience a restless sleep. A melatonin deficiency may also cause an individual to awaken too early and find that they can’t get back to sleep.

People with insufficient melatonin levels will often experience symptoms in their waking hours as well. They may awaken feeling fatigued or they won’t feel as refreshed and energetic as they should. They may experience depressive episodes and suffer cognitive impairments, such as forgetfulness and confusion. Hypertension and increased sensitivity to stress can also be signs of insufficient melatonin levels, which can also expose them to a higher risk for heart disease.

Boosting Melatonin Production Naturally

A doctor can help confirm whether you’re suffering from a melatonin deficiency. Once you know your brain isn’t producing enough of this hormone, there are some steps you can take to resolve the problem. Here are a few suggestions.

Shut Down One Hour Before Bed

Melatonin production relies on the circadian rhythm to tell the brain when it’s night, but the blue light that the screens of electronic devices emits disrupts that process. The light tricks the brain into thinking it’s still daylight, so it won’t produce melatonin when it should. Research suggests that shutting down devices one hour before going to bed will solve this problem.

Boost Daylight Exposure

If you spend the majority of your day indoors, you may be inhibiting the way your circadian rhythm functions. By spending some time outside, where you can benefit from direct sunlight exposure, you’ll be helping your brain adjust to the 24 -hour cycle. Getting that sunlight earlier in the day will help kick start the production of melatonin earlier in the evening.

Take a Melatonin Supplement

You can also add an evening supplement to your routine. For example, Melachron is a supplement that’s engineered to help you fall asleep sooner and stay asleep throughout the night. This supplement uses chronobiology to provide a steady supply of melatonin, so you’ll be able to sleep throughout the night. The seven-hour supply of melatonin will help you sleep at night without leaving you feeling groggy or fatigued in the morning.

Darken Your Bedroom

Just as getting sunlight in the day will help you fine-tune your biological clock, keeping your bedroom dark will also help. Eliminating light as much as possible will make the melatonin response in your brain that much more powerful, so you’ll feel sleepier in your bedroom at night. A darker bedroom will help you relax better, so you’ll also have a more restful sleep throughout the night.

Are Stress and Autoimmune Disease Linked by Gut Bacteria?

Jun 04 by Ewcopywriting

Each of us has a community of microorganisms that thrive in an area of our large intestines known as the gut microbiome. This part of the gut serves as a home to trillions of bacteria and other microbes that interact with the rest of the body. While some bacteria are harmful and contributes to the development of disease and infection, other types of bacteria are actually beneficial. New research finds gut bacteria play a role in the relationship between stress and autoimmune disease, suggesting a healthier lifestyle may reduce risks.

The Gut Microbiome Plays an Important Role in Overall Health

In a normal, healthy gut microbiome, there up to 1,000 different types of bacteria. This is important, because each strain serves a different function, affecting health in a unique way. For instance, Bifidobacteria is a type of bacteria that helps infants digest the sugars that are present in breast milk. Similarly, other types of bacteria help the body digest fiber more efficiently. Once digested the compounds in fiber help the body protect against heart disease, cancer and obesity.

Research in recent years has found that the beneficial bacteria in the gut can strengthen the immune system and reduce the risks of a variety of medical conditions, such as type 2 diabetes and gastrointestinal disorders. Since the gut microbiome serves so many functions, it’s now considered to be an extra organ in the body, and continuing research is finding that it benefits health in more ways than previously known.

Stress and Autoimmune Disease Linked to Gut Microbiome

While there are several illnesses that can be categorized as autoimmune diseases, all of these develop as the result of a similar process. Essentially, the immune system erroneously identifies a group of cells, an organ or some other tissue in the body as a harmful bacteria or virus. This causes the immune system to turn on the body and attack healthy tissue. Some examples of these types of illnesses include rheumatoid arthritis, type 1 diabetes and lupus.

A study conducted at Israel’s Bar Ilan University found that there was a link between stress and autoimmune disease, which may involve microbial activity in the gut. Working with mice, they found that social stress caused an increase in the production of effector T helper cells. These cells are responsible for the immune system’s response to threats, indicating that stress may play a role in instigating autoimmune diseases.

The researchers also found an increase of two specific types of bacteria in the gut microbiomes of the mice. These bacteria, Bilophila and Dehalobacterium, are also found in higher amounts in the gut microbiomes of people with multiple sclerosis. The increase of these types of bacteria may have something to do with the alterations of genes in the gut which occur as a result of stress. The changes to the genes in the gut help bacteria travel to other parts of the body, thrive and grow, and relay signals to various organs in the body.

As a result of the genetic changes, the bacteria travel to the lymph nodes, where they can manipulate immune responses. Essentially, stress promotes changes to the genes in the gut, which, in turn, results in changes to the how the lymph nodes manage immune responses.

This increases the risk that an individual suffering from excess stress will ultimately develop autoimmune diseases. The opposite may also be true, suggesting that managing stress can help you keep your risk of autoimmune disorders low.

Tips for Managing Stress

Exercise

Physical activity is essential to your physical health, but it also has positive effects on your mind and emotions. By working out for a minimum of 30 minutes per day, you’ll experience a release of endorphins that will boost your mood and reduce stress hormones.

Reduce Substance Use

You may think that alcohol and drugs are making you feel better, but they’re actually exacerbating the problem. Once that euphoric feeling wears off, stressful feelings will return. This will prompt you to take more drugs or drink more alcohol. In addition to running the risk of developing an addiction, this cycle will cause you to feel more stressed over time.

Eat a Healthy Diet

The foods you eat will also impact your emotional health. Natural foods, such as fruits, vegetables, nuts and seeds, contain essential nutrients and vitamins that help your body and brain function. When your diet consists primarily of processed foods, you’re depriving your body of these nutrients. As a result, your brain won’t function as efficiently as it should, which can result in a more concentrated release of stress hormones.

Manage Time More Efficiently

For many people, stress is increased by a lack of time to get everything accomplished. Even though you may have a lot on your plate, you can get through each day more easily by planning ahead. Just before bedtime each night, make a list of everything you need to get done on the following day and assign a block of time for each task. This will help to ensure you get everything done without feeling overly burdened.

Relax

Each day, you should set aside some time to do something that relaxes you. Whether that’s meditating and practicing yoga, reading a good book or listening to your favorite podcast, you can choose any activity you enjoy. In addition to reducing stress levels and helping you stay healthy, taking this time to unwind will also help you sleep better.