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Thursday, August 13, 2020

Supporting Kids' Immunity

 

Supporting Kids' Immunity

Published by the Emerson Ecologics Medical Education Team

Emerson Experts | By Emerson Ecologics | Aug 11, 2020

Sniffles and tummy aches are a normal part of being a kid. Pediatricians say toddlers average seven to eight colds or other minor illnesses per year, and grade school–aged kids average five to six.

The good news is that the germs young children encounter educate their immune systems, so when they become teenagers, pediatricians say they experience an average of only four colds per year—similar to adults.

But as common as the occasional cough and runny nose may be for kids, they’re never fun or convenient. With hopes of minimizing the sleepless nights and days missed from work, parents increasingly seek ways to support their children’s immunity, especially through the fall and winter months.

Fortunately, many of the same strategies that support healthy immune function in adults also apply to children. Eating a healthy diet, exercising outdoors, and getting restful sleep are important habits at all stages of life. There are some nuances, however, when it comes to supporting strong immune defenses in children.

Step 1: Support the Microbiome

Babies have no exposure to microbes until the day they’re born. Without having encountered germs in the womb, they have no antibodies to specific microbes, and their innate immune function is still immature. Contact with the hostile world of bacteria, viruses, and other microorganisms rapidly teaches the infant immune system to distinguish friend from foe over the first few months of life.

Some of the most critical players for training the infant immune system are the beneficial microbes that take up residence in the gut. These probiotic bacteria interact with the gut mucosa and gut-associated lymphoid tissue (GALT), where more than 70 percent of the body’s immune cells reside. Probiotic microbes not only regulate gut mucosal immunity, but also support healthy intestinal-barrier function and interact directly with potentially harmful pathogens.

Babies born vaginally get their first inoculation of bacteria as they pass through the birth canal. Breast milk continues the process of establishing the infant microbiome. According to a study published in 2018 in Frontiers in Immunology, human breast milk contains an estimated 1,000 colony-forming units (CFUs) of bacteria per milliliter, and breastfed babies are thought to ingest up to 800,000 bacteria daily. Breast milk also contains human milk oligosaccharides (HMOs), which are indigestible by the infant and act as prebiotics to encourage the growth of beneficial bacteria strains like Bifidobacterium infantis.

A balanced diet is an important part of supporting a healthy microbiome in children. Dietary fiber acts as a fermentable fuel source for beneficial gut bacteria, promoting microbial diversity which is why fruits, veggies and whole grains are important.

Prebiotic fibers, including inulin, fructo-oligosaccharides and arabinogalactans support a healthy microbiome, with resulting immune support effects. Research has demonstrated their positive influences on NK cells, macrophage activities and the complement system. Part of the mechanism is now attributed to the healthy short-chain fatty acids generated by prebiotic fermentation by the microbiota, but there may be more direct influence as research continues to try and understand additional mechanisms.

Step 2: Minimize Toxic Exposures

From toys to household cleaners to mattresses, potentially toxic compounds are everywhere. Although popularly termed endocrine-disrupting chemicals (EDCs), many of these compounds are now known to also impact immune function.

Some of the most common offenders that affect children are bisphenols (in food and drinking containers), triclosan (in hand sanitizer), parabens (in lotions), phthalates (in plastic toys), phenols (in disinfectants and plastics), and polybrominated diphenyl ethers (in flame retardants).

These and other chemicals have been found to affect the development, function, and life span of immune cells—including monocytes, neutrophils, mast cells, eosinophils, lymphocytes, and natural killer cells.

Opting for alternatives to plastic is one way that families can minimize children’s exposure to toxic chemicals. Encourage your patients to store food in glass containers, and use stainless-steel rather than plastic lunch containers. Food should always be transferred from plastic containers to ceramic or glass for microwaving. Beeswax wraps instead of plastic cling wrap can be used to cover leftover food, and stainless-steel straws can replace plastic ones.

Families can also opt for nontoxic alternatives to soaps, shampoos, lotions, and toothpaste as well as using non-toxic laundry detergent and household cleaners. Look for products that are free of parabens, phthalates, and synthetic dyes or fragrances.

Step 3: Encourage Activity

Children are meant to run around and play. Staying active helps build strong bones and muscles—and also immune function. Studies repeatedly show that frequent exercise supports immune health across all ages. Even a single bout of exercise appears to enhance immune function.

The World Health Organization and the Centers for Disease Control and Prevention recommend that children between the ages of 6 and 17 get at least 60 minutes per day of moderate to vigorous physical activity. Kids can easily spend this much time running around outdoors, riding bikes, or playing competitive games like basketball or soccer.

One reason that children often resist activity and exercise is because of the temptation of video games, movies, or other activities on screens and devices. Not only does screen time detract from time that can be spent outdoors, but studies show it also interferes with sleep.

School-aged children and teens who spend more time on devices have more trouble getting optimal amounts of shut-eye—another health habit that’s essential for immune function. Limiting screen time to less than two hours per day and emphasizing large and small motor development through physical activity and play, games, arts, crafts, reading and nature exploration supports better sleep, better learning and normal physical development.

Step 4: Optimize Nutrient Intake

Many different macronutrients and micronutrients work in concert to support immune function in both children and adults.

For example, omega-3 fatty acids serve as substrates for signaling molecules involved in immune cascades and modulate the molecular events of inflammation. Fish, grass fed or pastured milk, butter, meat, poultry and eggs can be good sources. However, many children are not accustomed to eating omega-3-rich foods and would benefit from supplementation. Liquid fish oils are nearly flavorless and can be mixed into most foods, but many children enjoy the mild lemony flavor right from the spoon.

Vitamin D is another powerful nutrient for supporting the immune response. Receptors for this vitamin are found on monocytes and macrophages and support the phagocytic abilities of these immune cells. Adequate vitamin D is also important for supporting healthy inflammatory responses in the GI tract, the skin and mucous membranes.

Vitamin D insufficiency is a widespread problem. Unless your kids are outside in the sun every day between 10 and 2pm, supplementation offers great immune benefit for children. Meta-analyses suggest that vitamin D supplementation in both adults and children support immune defenses in the respiratory tract.

Vitamin A is essential for mucosal immunity of the oral, sinus, respiratory and gastrointestinal tracts, where it not only supports the epithelial cell lining but also immune cells.

Vitamin E and selenium are important for antioxidant defenses, and magnesium is a cofactor for numerous enzymes related to immune function.

Vitamins B6, B12, and folate, along with copper and zinc, are all needed to support natural killer cell activity as part of the innate immune response.

Many of these nutrients also participate in pathways related to healthy inflammation response and oxidative stress. As you can see from table 1, there’s a clear need for a variety of essential micronutrients to support immune function.

  • Micronutrients Involved in Immune Function

    • Immune Function & Micronutrients Involved

      • Physical barriers—Vitamins A, D, C, E, B6, B12, and folate; iron; zinc, omega 3

      • Healthy inflammatory response—Vitamins A, C, E, and B6; zinc; iron; copper; selenium; magnesium, omega 3

    • Innate Immune Response & Micronutrients Involved

      • Oxidative burst—Vitamins C and E, iron, zinc, copper, selenium, magnesium

      • Innate immune-cell proliferation, differentiation, function, and movement—Vitamins A, D, C, E, B6, B12, and folate; zinc; iron; copper; selenium; magnesium

    • Adaptive Immune Response & Micronutrients Involved

      • T cell proliferation, differentiation and function—Vitamins A, D, C, E, B6, and B12; zinc; iron; copper; selenium

      • Cell-mediated immunity—Vitamins A, D, C, E, B6, B12, and folate; zinc; iron; copper; selenium

      • Antibody production and function—Vitamins A, D, C, E, B6, B12, and folate; zinc; copper; selenium; magnesium

Source: Gombart AF, Pierre A, and Maggini S. Nutrients 12, no. 1 (2020).

Of course, children don’t need the same micronutrient intakes as adults, and can sustain health and immune function on lower amounts. Still, children around the globe are at risk of micronutrient deficiencies, with the most common being iron, iodine, and vitamin A. Even children in industrialized countries may be at risk of micronutrient deficiencies or insufficiencies—particularly B vitamins, magnesium, zinc, vitamin D and omega 3 fatty acids.

Micronutrient deficiencies are known to compromise the immune response. Less is known about whether suboptimal nutrient levels impair immune defenses, or how to even define suboptimal levels. The recommended daily allowance (RDA) ensures that the majority of the general population won’t be deficient, but the amount of each nutrient that’s required to actually optimize immune status is not known and could potentially be much higher than the RDA.

Children can be picky eaters, at times refusing entire food groups and missing out on important nutrients. To ensure that children consume all of the essential micronutrients for immune support every day, they can take a high-quality multivitamin and mineral. Be sure it includes the full complex of B vitamins as well as an array of minerals, such as iron, magnesium, selenium, copper, and zinc. There are also children’s nutrient shake powders designed to supply optimal nutrition in a daily “smoothie”. Depending on the child’s vitamin D status, an additional vitamin D supplement may be warranted. Also consider a fish oil or other omega-3 supplement to ensure adequate intake of essential fatty acids, and probiotics or prebiotics to support the microbiome.

Step 5: Target Immune Pathways

When a child’s body is dealing with a more physiologically demanding situation, there may be an increased need for nutrients beyond the typical daily amount.

A good example is vitamin C. Although there’s less research on the amounts needed in children, adults may require as much as 6 grams per day of vitamin C to meet physiologically demanding conditions.

Vitamin C is an essential nutrient needed to support antioxidant pathways for normal redox balance and detoxification in everyone, even kids. Given the safety and low cost of vitamin C, it’s reasonable to consider daily supplementation to support immune health in children, and they usually enjoy the sweet-tart treat of chewable vitamin C- it’s an easy win.

Additional nutrients that are involved in immune pathways and may occasionally be in higher demand include vitamin A and zinc.

Vitamin A supports mucosal immunity in the skin, digestive tract, and airways. Dietary surveys indicate that most children and adolescents (ages 2-18 years) have vitamin A intakes equivalent to the estimated daily requirement, primarily due to intake of fortified milk and cereals. We know that serum retinol concentrations are decreased by inflammation and infection, and that ensuring adequate vitamin A status year-round supports a healthy immune response when needed. Vitamin A is available as a micellized liquid that is easy for children to take for a couple of days when they are beginning to feel unwell.

Zinc is a cofactor for metalloenzymes, which are required for the integrity of mucosal membranes. This mineral is also required for T cell activation and antibody production—particularly IgG. Zinc lozenges have demonstrated immune benefit when used occasionally, but the studies involved high intakes in adults.

Elderberry (Sambucus nigra) is another option for daily immune support in children. Available in juice, syrup, lozenges, gummies, or other forms, elderberry is a rich source of antioxidant compounds.

Putting Together a Plan

When you educate families on the five steps described above, you’ll help them establish a solid foundation for children’s immune health. Kids who learn at an early age how to eat healthy foods, stay active, and choose natural rather than chemical products will be at an advantage for the rest of their lives.

Summary: How to Support Immunity in Kids

  • Eat a balanced, high-fiber diet

  • Exercise at least 60 minutes a day

  • Sleep nine to 12 hours per night (for grade-schoolers)

  • Minimize exposure to synthetic chemicals in plastics and personal care products

  • Consider daily supplementation with a multivitamin and mineral, omega-3 fatty acids, vitamin D and probiotic or prebiotic (like larch arabinogalactan)

  • Consider daily or occasional supplementation with vitamin C, zinc, and elderberry


Thursday, May 14, 2020

Back to School Immune Support


Kids will benefit from a strong foundation with omega-3 fatty acids, probiotics, 
and targeted nutrients such as A, C, D3 and zinc.
A successful school year requires a strong immune system. From a dietary
supplement standpoint, there are many ways to support immunity throughout
the school year. Kids will benefit from a strong foundation with omega-3
fatty acids, probiotics, and targeted nutrients such as A, C, D3 and zinc.
Alot of energy and excitement accompany back-to-school activity and
preparation.Adjusting to new classrooms, new teachers and new friends
can be stressful in many ways and taxing on the immune system. A
successful school year requires a strong immune system. From a
dietary supplement standpoint, there are many ways to support
immunity throughout the school year. Kids will benefit from a
strong foundation with omega-3 fatty acids, probiotics and targeted
nutrients such as A, C, D3 and zinc.
Many integrative practitioners recommend fish oil to their patients
on a regular basis. One of the reasons they suggest fish oil supplements
is because they have been shown to support immune cell function.*
A 2018 pilot study featured in The Journal of Nutritional Biochemistry
demonstrated that it specifically supported B-cells.*
Probiotics are another foundational supplement. We often think of gut health
when we think of probiotics, but research also shows that probiotics support
immune function as well.* In a 2018 double-blind, randomized prospective
trial published in the journal Synthetic Systems Biotechnology, probiotics
helped specifically support upper respiratory tract function compared to placebo.*
The microbiome has an important role in digestion, absorption and assimilation
of nutrients, helping kids get the most out of the food they do consume.
Probiotics which help children support a healthy microbiome will also help
to boost their overall health and immune system function.*
Research also shows that vitamins A, C and D3 can help support innate
and adaptive immunity.* Zinc is also an important nutrient for immune
system support. According to a 2017 review published in the International Journal of Molecular
Sciences, zinc homeostasis is necessary for the immune system to
function properly.*
In addition to these foundational nutrients, many botanicals have been shown to
support immune function for kids including astragalus, curcumin, elderberry and
mushrooms (maitake, shiitake, lion’s mane, and turkey tail).*
When preparing for the journey back to school, consider these three key
lifestyle areas:
1. Sleep—Getting enough sleep is critical for the immune system. It is recommended
that school-age children get nine hours of sleep each night. 2. Nutrition—A colorful
diet that features lots of fresh vegetables and fruits, avoiding processed and “fast”
foods is better for the immune system. 3. Physical activity—Exercise has been shown
to support immunity and is good for a kid’s body, mind and emotional health.
Preparing for the back to school adventure is a bigger deal for kids than we might
realize. Counseling parents and kids on the benefits of immune system support
can contribute to another successful school year.

Thursday, May 7, 2020

How to Support Your Immune System Naturally and Protect from Viruses.

Here are some easy, natural methods for supporting immunity year-round.

Emerson Experts | By Emerson Ecologics | Apr 13, 2020



Every autumn or early winter, people become increasingly concerned with how to best support their immune system. Fortunately, there are steps we can take to support our immune systems and gear up for a long winter. Here’s how you can help protect yourself not only during the rough season, but year-round. 

How to Support Your Immune System Naturally

A healthy immune system is the best line of defense, so it’s important that we do whatever we can to support it. On one level, that means simply taking care of yourself: avoiding smokingrefraining from alcohol, and staying active. However, there are other things you can do to support your immune system naturally. 
Here are a few ways to support your immune system according to a handful of medical professionals we interviewed.

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Supporting Immunity Through Food

Dr. Jen Haley, MD FAAD has a compelling way of looking at supporting immunity through food. She says that “everything you put in your mouth should be considered medicine or poison.” It’s through that vantage point that you should examine how you’re fueling your immune system — regardless of if you’re fighting off an illness, or just hoping to avoid one.
Generally speaking, fruits and vegetables, whole grains, and lean proteins are good rules of thumb here. But there are some specific foods and herbs that have demonstrated the ability to support the immune system in specific ways. 

Highly Pigmented Fruits and Vegetables

Similar to Dr. Haley, Nurse Practitioner Cynthia Thurlow likes to say that “everything starts with food.” What we eat has a direct impact on how our bodies function. If we put nutrient-poor foods into our bodies, they won’t work as well as they would if we ate nutrient-dense foods, and one of the major markers for nutrients is the color of the food.
Thurlow recommends highly pigmented fruits and vegetables, such as kale, spinach, multi-colored peppers (which contain more vitamin C than an orange!) and pomegranates. All of these healthy options are packed with nutrients that your body needs.
Dr. Christian Gonzalez, Naturopathic Doctor, Non-Toxic Living Expert frequently recommends blueberries as a great way to support immunity through food. “Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.” 

Medicinal Mushrooms

Dr. Kellyann Petrucci, MS, ND is a fan of medicinal mushrooms as a means of immune support. This doesn’t mean the regular cremini mushrooms you’ll find in the produce aisle at the grocery store — you’ll probably have to look in a health food store, or order some online. Medicinal mushrooms are specialized and have been linked to immune support in a very specific way.
A 2014 study focused on five different species of mushrooms (Agaricus blazei, Cordyceps sinensis, Grifola frondosa, Ganoderma lucidum, and Trametes versicolor) in relation to how they affected cancer patients. 
Researchers in the study believe that one of the major benefits of these species of mushrooms is that they stimulate production of cytokines, which are crucial to immune system performance.
Dr. Lauren DeVille, NMD often recommends shiitake and maitake mushrooms because they’re “high in beta glucans, which stimulate a wide variety of immune responses.”
Lisa Murray, RDN, and Emerson Ecologics’ Medical Education Manager, is also a big proponent of mushrooms for immune support. “Mushrooms are the number one food for immune support and modulation. Mushroom extracts, capsules and powders are an important part of every immune support program. Extensive research has demonstrated their important and diverse health benefits, especially when used daily. Furthermore, they support the microbiome, which supports immune response.”

Bone Broth

Both Dr. Petrucci and Nurse Thurlow are big advocates for bone broth (in fact, Dr. Petrucci literally formulated a diet around it). “Bone broth is packed with proteins (glycine and proline) that are well-known for nourishing the lining of your gut,” says Petrucci. Research confirms that strengthening the health of your gut will support your immune system. 
You can buy bone broth in stores, but most people who are familiar with it recommend the homemade variety. It’s not difficult — it’s just a matter of simmering bones and water (and a crock pot works great!). However, doing it yourself is not entirely necessary. There are plenty of excellent brands to choose from if you don’t have the time or motivation to do so.

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Fermented Veggies

Dr. Petrucci is also a proponent of fermented vegetables, which she says “are an excellent source of nutrients as well as good bacteria.” If this sounds weird, remember that sauerkraut, kimchi, and pickles are fermented vegetables, and you probably eat those occasionally already. 
The great news about fermented veggies is that you can make them yourself with very little effort. There are tons of recipes online — but don’t be confused by the term “lacto-fermented vegetables,” which may come up in your search. Contrary to what the name would lead you to believe, there’s no dairy involved. 
Here’s a good recipe to get you started. Remember that one size does not necessarily fit all with fermented veggies — when they taste right to you, they’re done, no matter how long you let them ferment.

Garlic

The research demonstrating the positive effects of garlic on the body is overwhelming. Studies have shown that garlic stimulates the immune system and increases white blood cell counts. Dr. Petrucci points out that “most of the immune benefits of garlic come from the sulfurous compounds which give it its pungent odor and flavor.” 
Murray highly recommends garlic as a daily supplement. “Garlic is the number one herb for supporting immune health and response to immune challenges and it's included in many immune formulas. Plus, it has many other general health benefits, including support for cardiovascular health.”
Don’t be afraid to throw a clove or two of garlic into your dinner. Four grams (one or two cloves) is considered safe and beneficial for adults daily. For those who hate the taste or smell of garlic, supplements are available, and the recommended maximum there is 600-1,200 milligrams daily. 

Stay Hydrated

Staying hydrated is something we’re always told to do, but very easy to forget about. In fact, there’s an entire market dedicated to devices and apps designed to remind you to drink water throughout the day (i.e. the little lights you can attach to your water bottle to remind you to drink every 20 minutes or so).
Drinking water (or other hydrating liquids) not only helps flush toxins out of the body, but it helps cells and organs function to their best of their abilities. If you’re dehydrated, the body will automatically kick into survival mode, rather than trying to thrive. 
Eight 8-ounce glasses of liquid per day is the most common recommendation for how much you should drink. For some reason, many people have come to believe that all of that liquid must be plain water. As you probably know, that’s not the case. Coconut water, bone broth, water, or tea can all count toward your daily hydration totals. 
The only exception to this would be caffeinated beverages, because caffeine increases fluid loss. And of course, sugary beverages are not recommended. 

Incorporate Elderberry

Using elderberry as a means of immune support had a resurgence in 2019. That’s not surprising, as some studies have shown that it’s effective in “stimulating immune response” in mice, and that it may potentially help reduce the time someone experiences flu symptoms by up to four days. 
DeVille, Haley, and Thurlow all recommend elderberry to support the immune system.  Elderberry is most popular as a syrup, but it's also available in capsules and as concentrated liquid extracts.

Vitamins and Supplements

Vitamin C

Vitamin C is probably the vitamin that is most commonly associated with immune support — oranges, specifically. However, there is also a lot of vitamin C in red and yellow peppers, kale, kiwi, broccoli, brussels sprouts, and strawberries.
For immune support, Haley typically recommends 1,000 milligrams per day, taken three times throughout the day — so in total, you’d be taking 3,000 milligrams of vitamin C each day.

Vitamin D

According to data collected by the National Health and Nutrition Examination Survey (NHANES), nearly 42% of their sample size (of 4,495 people) were found to be vitamin D deficient. Other studies state a higher number than that, but the general consensus among researchers is that more people are lacking in vitamin D than in previous generations.
Reasons for this increase aside, vitamin D has been studied in many different capacities over the past few decades because of the links researchers have found between the “sunshine vitamin” and so many ailments. 
For immune support, the recommended daily dosage of vitamin D is 5,000 IU (125 mcg) per day.

Zinc

Based on decades of research, zinc is believed to play a vital role in immune health. According to the researchers who conducted one such study, “Zinc is crucial for normal development and function of cells mediating nonspecific immunity such as neutrophils and natural killer cells.”
Dr. DeVille says that zinc is “incredibly ubiquitous” and “necessary for development of the immune system’s T-cells.” (She also recommends that you take it with food, because it tends to upset people’s stomachs.)
As such, zinc has become commonly added to liquids and lozenges to reduce symptoms. If using these products, be sure to follow the recommendations on the box, as adverse side effects can occur. 
For immune support, the recommended daily dosage of zinc is 25-30 milligrams per day. However, DeVille cautions against taking too much without also taking a copper supplement. Be sure to check with your primary care physician if you’re concerned about zinc or copper deficiency.
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Other vitamins and supplements our experts recommended were: 
Of course, be sure to check with your healthcare practitioner before starting a supplement regimen. They may have dosage recommendations based upon your unique health history and will check for interactions with any of your medications..

Exercise

As a general rule, the medical community recommends at least “150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week,” or some combination of the two. Furthermore, strength training that works on every major muscle group is recommended at least two times per week. 
Aiming for about 30 minutes of physical activity per day is a good starting point. Even if you can’t do a 30-minute chunk, breaking it up into three 10-minute chunks is fine. Every little bit helps.
Remember that you should always consult with your doctor about any kind of exercise regimen — especially if you’re just starting to exercise for the very first time. Your personal health history is likely to impact the advice your primary care physician would provide. 
For example, those with heart disease or a previous heart attack may be advised to get 30 minutes of low-impact cardiovascular exercise per day, such as walking or riding a stationary bike.  

Sleep

It may seem like an overused recommendation, but our bodies need sleep. If you’re not getting enough sleep, your body cannot function the way it’s supposed to and you’ll be more susceptible to colds, flus, and any other little bug that is going around your workplace or your child’s school. 
One of the very best ways to naturally support your immune system is to get sufficient sleep. While the necessary amount may vary according to age and individual, the National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night. 

The Best Immune Support

When searching for the best way to support your own unique immune system, remember that every body is different. What helps one person may not necessarily do much for another person. Exercise and a healthy, balanced diet is typically the first line of defense, but while some people are able to let that slide, others need to adhere to a strict diet in order to stay healthy.
Vitamins and supplements can be good additions to a healthy lifestyle, and can help fill in the gaps where your particular medications or health concerns may be causing vitamin or mineral depletion. As always, be sure to discuss changes in activity level or diet with your doctor beforehand.
Are you interested in learning more about immune support? Check out these articles with additional pro tips:

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