Over the course of the last few weeks, the Covid-19 situation has gotten closer to home. I wanted to give you a few updates from the office. We are continuing to see patients, but if anything changes in that regard, we will let you know.
In order to help with social distancing, protect our patients, and protect our team:
- We are wearing face masks and ask all patients to wear one as well.
- Please wash your hands when you arrive at the office.
- If you feel sick, or have been around anyone who has been sick, please stay home. We will happily reschedule your appointment.
- Parents: We have removed the shared toys in the office, so please bring items to entertain your little ones during appointments.
- We will use freshly laundered pillow cases over the pregnancy pillows for prenatal adjustments.
I will be on Facebook Live tomorrow to discuss what I have been doing to reduce my stress in regards to the current outbreak.
Additionally, I have incorporated some practices into my family’s daily life to support our immune systems. I hope you will also choose to include some (or all) of these practices over the next several weeks as well. It’s always a good time to support your immune system! If you have been following us on Facebook or Instagram these might look familiar.
Vitamin D
Nearly all the cells in our bodies have Vitamin D receptors. When we are deficient in Vitamin D our bodies can not function properly. Appropriate levels of vitamin D are vitally important for immune system function!
Research has found a correlation between children who took vitamin D and a reduced incidence of seasonal influenza A. In a randomized, double blind, placebo-controlled study of 430 children, half were given 1,200 IUs of vitamin D3 per day while the other half received a placebo.
Overall, children in the treatment group were 42 percent less likely to come down with the flu. According to the authors: "This study suggests that vitamin D3 supplementation during the winter may reduce the incidence of influenza A, especially in specific subgroups of schoolchildren.”
Ideally we would get enough vitamin D from the sun, however that is extremely difficult in our climate during the winter months. Vitamin D supplementation can be a great option this time of year, however is important to find a good brand that you trust.
My favorite brand is Innate Choice Vitamin D3. Their product uses the same form of Vitamin D that our bodies make through exposure to the sun and is carried in an organic olive oil.
While vitamin D3 is primarily dosed by weight, there are several factors to consider when supplementing. I'd be happy to help you figure out what dose to take, order a high quality vitamin D, or get your vitamin D levels checked!
Omega-3
Omega-3 and Omega-6 are essential fatty acids that the body can not make on its own. It is very important for your health to have the right balance of these acids. Omega-3 is thought to have many health benefits, while too much omega-6 is known to cause inflammation.
Whole foods are generally the best way to get nutrition, however a good quality omega 3 supplement will be beneficial for most people in our society. It may be especially important for those who don’t eat fish, eat at restaurants, consume packaged foods, or have a chronic inflammatory condition (autoimmune, cardiovascular disease, etc.).
If you choose to supplement, it is important to do your research. Buying a product made with poor quality ingredients can expose you to toxic chemicals and cause more harm than good.
OmegA+D SUFFICIENCY by Innate Choice is one of my favorite pharmaceutical grade products. Each batch is tested by a third party to make sure it is pure, meets industry standards, and is free from oxidation. It provides the perfect ratio of omega-3 fatty acids (EPA, DPA, DHA), as well as naturally occurring vitamin D3 and vitamin A from Norwegian fish and cod liver oils.
When using OmegA+D SUFFICIENCY the dose is based on the individual’s weight. I'd be happy to help you figure out what dose is appropriate for you.
Glyconutrients
Just like there are good fats and bad fats, there are good sugars and bad sugars. These essential sugars are from fruits and vegetables. I use and love a product called Ambrotose. It is a combination of eight of these beneficial sugars. These sugars attach to the outside of all of the cells in our body and help with cell to cell communication.
Glyconutrients have been found to support immune function, encourage cellular communication, assist in digestive function, promote gastrointestinal health, improve mood, decrease irritability, as well as increasing cognitive function, concentration, and memory.
Studies have shown that “plant polysaccharides can regulate the immune system in multiple ways and at multiple levels. They not only activate immune cells, including T cells, B lymphocytes, macrophages, and natural killer cells, but they also activate complements and promote the production of cytokines, thus showing regulatory effects on the immune system”
Ask for a sample of this powerful supplement the next time you are in the office or contact me for information on how to purchase this online.
Limit Processed and Refined Sugar
When we eat processed and refined sugar it wreaks havoc on our system. In addition to providing no nutrients, it causes an inflammatory response in the body, stresses the hormonal systems, and creates an imbalance in our gut bacteria. These things can depress our immune system causing us to be more susceptible to illness.
Since 70-80% of our immune system resides in the gut, this is a major concern. And when the body is chronically inflamed, it also suppresses the immune system. Together these factors can leave you vulnerable to infection and disease.
Please realize that I am not referring to the natural sugars and carbohydrates in fruits and vegetables, just the added sugars in processed food. So feel free to eat fruits and vegetables which contain many beneficial nutrients.
For a more in depth discussion about sugar check out “The Not So Sweet Sugar Reality.”
Rest
Sleep is essential for basic repair of systems in the body including neurological, endocrine, immune, musculoskeletal, and digestive. It is crucial for enhancing memory and mental clarity, musculoskeletal growth and repair, boosting mood and energy, improving immune function, & increasing stress tolerance.
Melatonin is one of the main hormones that controls your circadian rhythms. It also increases the function of your immune system to protect you from infections. So you can eat a perfect diet, but if you are not sleeping enough you can still tend towards poor health!
The amount of sleep that is required varies from person to person, but research shows that on average we need anywhere from seven to nine hours per night. One question you can consider to determine if you are getting enough sleep is if you wake up unassisted in the morning. Many of us rely on an alarm clock to wake us up, but ideally we would wake up refreshed without such a device.
Making a change in the area of sleep can have a huge impact on your health, but it sure isn’t easy! Take a look at this article on Making Sleep a Priority for helpful tips on sleep hygiene.
Exercise
Doctors have found that exercise boosts the immune system in many ways. And you don’t have to be a serious athlete to get these health benefits - so start moving!
Research has shown that exercise has a positive affect on your immune system by increasing the number and effectiveness of the body’s T cells by 50-300%. It also decreases stress hormones that are known to burden the immune system. Exercise helps the immune system by increasing insulin sensitivity which metabolizes sugar and regulates blood sugar.
There are many free programs online to keep you moving when you are stuck at home or you could try some of the functional movement exercises that increase your foundation for movement.
Hydration
Getting plenty of water helps your body digest food, flush out toxins, moisten tissues, circulate blood, transport nutrients, and maintain body temperature. All of these things are important for the body to have a healthy immune response.
When the body is well hydrated our eyes, nose and mouths remain moist. This moisture protects us from germs that would like to enter our systems. In addition, hydration helps the kidneys and lymph system do their jobs more efficiently so that germs are identified and dealt with quickly.
Check out The Hydration Trick You've Never Heard Of to learn an easy way to stay hydrated.
Positive Mindset & Lowering Stress
When you are stressed your sympathetic nervous system is activated and stress hormones are released. In this fight or flight state your body is prepared for action and nonessential functions are impaired. Your immune system's response is altered.
This stress response is useful for survival in dangerous situations, but we are not supposed to stay there once the danger has passed. A well regulated nervous system will settle once the danger is over, and the parasympathetic nervous system will become activated again. This is often referred to as the “rest-and-digest” state of being where healing takes place.
Chronic stress can keep us stuck in “fight-or-flight,” which is detrimental to our health. There are many things that you can do to manage your mental stress. Having good self-care routines and healthy boundaries are extremely important factors. Looking at the way we perceive stress and using techniques to reframe our thoughts is another valuable tool.
Chiropractic Adjustments
Research has shown that chiropractic adjustments support the body’s immune response. When the nervous system is compromised the body is not able to function at an ideal level and its’ immune responses will be hindered. Chiropractic adjustments align the spine which allows the nervous system to function in a more effective manner.
Research has found that white blood cell activity is significantly higher 15 minutes after an adjustment than it was before the adjustment. This increase in immune cells helps our body to destroy invading viruses and bacteria. Research has also found chiropractic to have beneficial effects on immunoglobulins, B-lymphocytes, pulmonary function, and other immune system processes.
It is no surprise that chiropractic patients were found to have 200% greater immune competence than those without chiropractic care! (Brennan PC, Triano JJ, McGregor M, et al.)
Hopefully you've begun to see the impact that our choices make on our wellness! When our bodies' have what they need, we are much less likely to get sick. This sums it up well...
“Think for a moment about what would happen if you planted a seed in the ground. You covered it with soil, didn’t water it, offer it sun, or supply it with air. Would the seed grow? NO! Why not?
The answer is that the condition of the soil was not ideal for the seed to take root and for the plant to flourish. Now, consider your body equivalent to soil and a virus or bacteria as the seed. If you planted that seed in your body right now, could it grow?
Many people get sick with colds or the flu this time of year because the condition of their body is primed for pathogens to thrive and grow.” - Dr. Angie Elliot
Don’t forget that these simple things can have a huge impact on your health. Give us a call if you need support in any of these areas. We'd be glad to come alongside you in your journey to wellness!
Dr. Jamie
P.S. If you’d like more information on boosting your immune system, follow us on Facebook or Instagram for our #DFWImmuneSeries.