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3/20/20 5:00 A

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I looked up the chapter about infections from Dr. Michael Greger book 'How not to die' to see what advice he gives for a healthy immune system. Thought I'd share the main points he mentions with regard to protecting ourselves from flu.
In my own words (but the science outcomes are presented correctly):

* Kale may well help to fight off infection. Dripping a minute quantity of kale on human white blood cells in a petri dish (about one-millionth of a gram of kale protein), triggered a quintrupling of antibody production in the cells. The researchers used raw kale but other research showed that even boiling the veggies nonstop for 30 minutes did not affect that antibody protection. (To get the best anticancer effect from eating cruciferous vegetables however, eat them raw or cut them up and leave them on the chopping board for at least 50 minutes, this has to do with the activation of the nutrients that help prevent cancer through enzymes that are freed during chopping or chewing).

* Blueberries have been shown to greatly improve the amount of killer cells - the white blood cells we need to fight off flu and other threats to our health. In one study researches asked athletes to eat about 180 grams of blueberries each day for six weeks to see if the berries could reduce the oxidative stress casued by long-distance running. The blueberries succeeded but a more important finding was that the blueberries doubled their killer cell amounts.

* Researchers put lymphoma cells in a petri dish and added natural killer cells, which were ale to wipe out about 5 % of the cancer cells. After sprinkling on some cardamom (a spice that can be found in the supermarket) the killer cells became supercharged and eradicated up to ten times more cancer cells than without cardamom.

* A study showed that peole who take probiotic supplements may have fewer colds, fewer sick days, and fewer overall symptoms. The evidence to date suggests probiotics may reduce the risk of upp-respiratory-tract infections but is insufficient for recommending that people start popping probiotic pills.
It may be best to feed the good bacteria already living your gut.What do your friendly flora eat? Fibre and a certain type of starch concentrated in beans. These substances are called PREbiotics. The best way to keep your good bacteria happy and well fed is to eat lots of whole plant foods.

* If you let kids run around for just six minutes, the levels of immune cells circulating in their blood increases by nearly 50 per cent. Also, elderly, sedentary women turned out to have 30 per cent less risk of getting an upper-respiratory illness during the autumn season after they started walking for half an hour per day. Conditoned runners do even better: they have only 8 percent risk of getting such an illness while the normal risk for elderly sedentary women is 50 per cent.
About 95 percent of all infections start in the mucosal (moist) surfaces, including the eyes, nostrils, and mouth. These surfaces are protected by antibodies called IgA, which provide an immunological barrier by neutralizing and preventing viruses from penetrating into the body. The IgA in saliva, for instance, is considered the first line of defense against such respiratory-tract infections as pneumonia and influenza. Moderate exercise may be all it takes to boost IgA levels and significantly reduce the chance of coming down with flu-like symptoms. Compared to a sedentary control group, those who performed aerobic exercises for thirty minutes three times a week for twelve weeks had a 50 per cent increase in the levels of IgA in their saliva and reported significantly fewer respiratory infection symptoms.
Sustained and intense exertion may have the opposite effect though: overtraining can increase the risk of infection.

* In a study out of Japan in 2012, researchers rounded up athtletes ripe for infection during the middle of training camp. Amoung the control group, who received no supplements, IgA levels dropped significantly during intense exercise. But among those who were given chlorella, IgA levels remained steady. A note of caution is that in one case, psychosis was reported in a woman who had been taking chlorella for two months.

* Nutritional yeast also turned out to help maintain your levels of white blood cells after exercise. After two hours of intense cycling, the number of moncytes (another type of immune system white blood cells) in subjects' bloodstreams took a dip. But those who were given the equivalent of about three-quarters of a teaspoon of nutritional yeast before they exercised ended up with even higher levels of monocytes than when they started working out.
Also, runners who were given the daily equivalent of about a spoonful of nutritional yeast in the four weeks after a marathon, appeared to have just half the rates of upper-respiratory infection compared to runners consuming a placebo. When asked how they felt on a scale of one to ten, with ten being the best, te people taking the placebo reported about a four or five. The subjects on the nutritional yeast consistently reported feeling better, around a six or seven. Elite athletes normally experience mood deterioration before and after a marathon, but this study revealed that a little nutritional yeast may improve a wide range of emotional states, reducing feelings of tenseness, fatigue, confusion, and anger, while at the same time increasing perceived 'vigor'.

* A group of volunteers between 65 and 85 years of age were divided in two groups. One group ate fewer than 3 daily servings of fruit and vegetables, the other group consumed at least 5 servings per day. Then they were all vaccinated against pneumonia. Compared with the control group, people eating five or more servings of fruit and vegetables per day had a staggering 82 % greater protective antibody response to the vaccine.

* Mushrooms contain an array of unique myconutrients that may boost our immune function. Researches in Australe split people in two groups, one group ate their regular diet, the other ate their regular diet plus a cup of cooked white button mushrooms every day. After just one week, the mushroom eaters showed a 50 percent boost in the IgA levels in their saliva.These antibody levels remained elevated for about a week before dropping.

Edited by: WHITE-2 at: 3/20/2020 (05:15)
477 Days since:  2/23/2020
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