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HOW YOUR EMOTIONAL WELLNESS
IS AFFECTING YOUR IMMUNITY
A f r e e w e b i n a r d i s c u s s i n g t h e c o n n e c t i o n b e t w e e n o u r
p h y s i c a l a n d e m o t i o n a l h e a l t h a n d w h a t w e c a n d o t o b o o s t
o u r i m m u n e s y s t e m s a n d s t a y h e a l t h y i n t h e m o n t h s t o c o m e
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WEBINAR HOSTS
D r . N e i l B o m a rV P , M e d i c a l S e r v i c e s a t M i l e s t o n e s
D r . S a r a B o m a rF u n c t i o n a l M e d i c i n e P h y s i c i a n
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T h e c o n t e n t i n t h i s w e b i n a r i s p r o v i d e d f o r i n f o r m a t i o n a l p u r p o s e s o n l y a n d i s n o t i n t e n d e d t o s e r v e a s m e d i c a l a d v i c e o r a s a s u b s t i t u t e f o r t h e
m e d i c a l a d v i c e o f y o u r p h y s i c i a n .
I f y o u h a v e a n y c o n c e r n s o r q u e s t i o n s a b o u t y o u r h e a l t h , y o u s h o u l d a l w a y s c o n s u l t w i t h a p h y s i c i a n o r
o t h e r h e a l t h c a r e p r o f e s s i o n a l .
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MORNING ROUTINE
Start the Day Right
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CONNECTING
Connection Matters
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THE GUT
What’s Your Gut Tel l ing You?
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SUGAR AND THE GUT
Cut out sugar and high glycemic index foods:“ T h e E f f e c t o f S h o r t - T e r m H y p e r g l y c e m i a on t h e I n n a t e I m m u n e S y s t e m ”
ht t p s : / / w w w . n c b i . n l m . n i h . g o v / p u b m e d / 2 6 8 9 7 2 7 7
Support your gut with probiotics:D oub l e -b l i nd c o n t ro l l e d c l i n i c a l t r i a l w i t h 1 3 6 s u b j e c t s s how e d r e d uc e d
s e v e r i t y a n d l e n g t h o f U R I o n p r o b i o t i c s
ht t p s : / / w w w . n c b i . n l m . n i h . g o v / p m c / a r t i c l e s / P MC5 9 9 5 4 5 0 /
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MOVE YOUR BODY
The Body Keeps the Score
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Exercise and URTI Risk
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IMMUNE SUPPORT THROUGH EXERCISE
Walking br isk ly : 30-45 minutes , 4x/week
HIIT ( H i g h I n t e n s i t y I n t e r v a l T r a i n i n g ) : 20 minutes , 3 -4x/week
Weight Train ing : 20 minutes , 3 -4x/week
ü Protects against ox idat ive s t ress
ü Lowers in f lammat ion due to fat s torage
ü Decreases T-ce l l ag ing
ü Protects te lomere length (DNA)
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STRESS REDUCTION
Your Breath is Always with You
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Mean trait anxiety from the Spielberger State-Trait Anxiety Inventory (24) measured separately by group and time. Error bars reflect means ± SE.
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Means ± SE antibody rise from the 3- to 5-week to the 8- to 9-week blood draw in the Meditation and Control groups. The ordinate displays the difference in the log-transformed antibody rise between the 3-to 5- and the 8- to 9-week blood draws derived from the hemagglutination inhibition assay
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MEDICATORS
You Just Th ink It ’s Helping
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SMOKING / ALCOHOL EFFECT ON IMMUNITY
S m o k i n g / v a p i n g l o we r s i m m u n i t y , i s p r o - i n f l a m m a t o r y , a n d
i n c r e a s e s A C E - I I r e c e p t o r e x p r e s s i o nh t t p s : / / d o i . o r g / 1 0 . 3 3 9 0 / j c m 9 0 3 0 8 4 1
Alcohol l imi t to 1 serv ing wine per day :
§ Increases b lood g lucose leve l
§ Increases s t ress on l i ver“ A l c o h o l ’ s E f f e c t o n H o s t D e f e n s e , ” P M I D : 2 6 6 9 5 7 5 5
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SUPPLEMENTS
Boosting Your Immune System
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SUPPLEMENTS FOR IMMUNE SUPPORT
Vitamin A § Mixed Ret inol and Beta Carotene§ 10 ,000 IU/day
Vitamin C § Ester C is best to lerated§ 1 ,000 mg/da
Vitamin D § 2 ,000 – 5 ,000 IU wi th 90 mcg Vi t . K
Zinc § 15 -30 mg/day wi th Copper 2 -4 mg/day
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OTHER SUPPLEMENTS TO SUPPORT IMMUNITY
N A C : 600/day or tw ice/day
E l d e r b e r r y : 2 tsp/day = 100mg
Q u e r c e t a i n : 500 mg/day
M e l a t o n i n : 1 -5 mg/day
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SLEEP
Your Most Important 8 Hours
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