Living To Be 100

A recent article published in the British Journal of Nutrition summarizes the roles of selected vitamins and trace elements in immune function.

Adequate intakes of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways.

Inadequate intakes of micronutrients are common in people with eating disorders, smokers (active and passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the elderly.

Micronutrients contribute to the body’s natural defenses on three levels by supporting physical barriers (skin/mucosa), cellular immunity and antibody production. Vitamins A,C,E and the mineral zinc assist in enhancing the skin barrier function. The vitamins A,B6,B12,C,D,E and folic acid and the minerals iron, zinc, copper and selenium work in synergy to support the protective activities of the immune cells.

Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies. Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition.

Therefore, supplementation with a multivitamin/mineral that includes these micronutrients can support the body’s natural defense system by enhancing all three levels of immunity.

Br J Nutr. 2007 Oct;98 Suppl 1:S29-35.                                                      

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Consult a physician before beginning any treatments or therapies. This article should not be interpreted as providing medical advice.

Is one of your New Year’s resolutions to learn to relax? Do you suffer from fatigue, insomnia, sweating, mood swings, and aches and pains? These are symptoms of stress. Stress weakens the immune system and invites illnesses like depression, heart attack and cancer.                                              

Besides discovering the cause of your stress and taking measures to alleviate or decrease it, exercise can help tremendously. Some benefits derived from exercising are:

• lessening of depression
• disease prevention
• decreased production of stress hormones
• muscle building/body toning
• anxiety reduction
• an opportunity to socialize with others
• an endorphin rush–that “runner’s high”

During the cold of winter, it’s easy to put off that walk outside. But once you make that brave commitment, you’ll often find the cold invigorating, and you’ll be boosting endorphin levels. If you absolutely cannot exercise outside, head for the gym or go mall walking (not the same as mall shopping).

Start your routine with stretching exercises to limber up and decrease the chance of injury. After exercising, stretch again to cool down. Ideally, exercise most days and increase your level of exercise each week. If you’re not still sore after a couple days, the exercise level may be right for you.

Exercise that gets your heart pumping is good–walking, swimming, hiking, jogging and so forth. Also, weightlifting is good to build muscle and bone density. Get evaluated by your doctor before starting a new exercise.        

Getting back to work after the holidays will vie for your time, but put priorities first. Realize that exercise is a priority. Good health depends on it. 

For more information on health, nutrition and state-of-the art supplements, visit: http://margaretpriddy.usana.com