Diet, Exercise, and Supplementation for the Immune System
As people age, their immune systems change and undergo a process of remodeling. Immune cell function is reduced, which can lead to a higher risk of infection, reactivation of viruses, and risk of cancer and autoimmune disease. These changes can be modified by exercise, muscle mass, and nutritional status. Chronic low-grade inflammation has also been shown to contribute to almost all chronic disease and has been linked to aging processes. After most people turn 40, the body’s cells have more difficulty producing antioxidants and absorb free radicals, making them more susceptible to damage and death.
In a review in Nutrients published a few months ago, researchers examined the effects of diet, exercise, and supplementation on aging and the immune system. Many studies have exemplified the protective effects of exercise on aging and the immune system. Exercise has shown to increase the function of natural killer cells. Also, studies on older adults who are highly active (such as runners and cyclists) have shown improved function of the adaptive immune system, including a reduction of inflammation and an increase in T-cells.
Consuming enough omega-3 fatty acids is also essential not only for overall health, but also for supporting the immune system. Studies on omega-3 fatty acid supplementation had dosing ranges of 2 to 3.3 grams per day over a duration of a 3 to 6-month period. Supplementation with omega-3 fatty acids was shown to significantly reduce kynuerinine levels, which is elevated in chronic low-grade inflammation.
Research on the relationship between the gut microbiome, health status and aging has been accumulating over the past several years. There is evidence that age-related changes in the gut microbiome may be related to elevated inflammatory makers and other geriatric conditions secondary to decreased production of short chain fatty acids. In addition, the immune system tends to decline with age, which makes one more susceptible to infections as well as increasing the risk of chronic disease.
Past studies have also demonstrated how the changes in the gastrointestinal tract affect aging and how this impacts overall health. As people age, inflammation in the gut tends to increase. This leads to increased intestinal permeability with no physical differences seen in its structure. The research has also shown that there is a correlation with a decreased immune response to microbes with aging, which may contribute to an increased risk of infection.
Probiotics are beneficial to the immune system, as they may help to rebalance gut microbiota and modulate gut immune response, as they balance microbial populations, increase secretory IgA, increase natural killer cells, and minimize the risk of infections. Probiotics help encourage diversity of the microbiome,especially if the probiotic supplement is of mixed species. In ecological terms, it is more stable to have diverse populations in any ecosystem. The same is true for the gastrointestinal microbiome.
In sum, research suggests that nutritional supplements including both omega-3 fatty acids and probiotics can significantly reduce systemic inflammation in aging adults. Other nutrients to consider for aging, inflammation and immune support include resveratrol, quercetin, collagen, and vitamin D. All of the mentioned supplements are available in office, and RGN Collagen Protein, Omega Max, and D3 Ultra with K are also available online.
During this hectic time, I’ve been getting so many questions about COVID-19 and what I recommend build or keep your immune system strong to prevent illness! I’ll be releasing a podcast soon about what I recommend overall for boosting your immunity, but here are important supplements to take in the meantime.
read more...Super Bowl Sunday is right around the corner! Stay on track with your health goals with these delicious & classic recipes for game day.
read more...Looking for the perfect gift for that health concious cook in your life? We've got you covered.
read more...Looking for help finding your ideal diet? This diet-dilemma is becoming more and more common with each passing day. Luckily, we are here to help!
read more...The law requires that a food’s ingredients be listed on its label. Ingredients appear in descending order by weight: the one that weighs the most is listed first the one that weighs the least is last, and so on.
read more...Intermittent fasting has been around for many years but has recently gained renewed popularity. Perhaps the resurgence is because of newly released studies proving the health benefits of intermittent fasting.
read more...Collagen is the most abundant protein in our bodies. It is found in bones, muscles, ligaments, tendons, cartilage, skin, blood vessels, and the digestive system.
read more...I've launched my own line of products! Check them out here.
read more...Non-Steroidal Anti-inflammatory Drugs (NSAIDs) have been the go to over the counter pain reliever for centuries....
read more...In 1848, John Curtis developed the first commercial chewing gum made from spruce tree...
read more...People strive to look their best and will take action to enhance their appeal, in some cases to extremes...
read more...I had the pleasure of being interviewed by Mike Miller on Boardroom Session Podcast this last week...
read more...Methlylene tetrahydrofolate reductase (MTHFR) gene is critical for several mechanics in the body including methylation, enzyme production, and absorption of folate (B9) and vitamin B12...
read more...Turmeric root grows wild in Southeast Asia but it’s originally from India. It comes from the ginger family and is found in curry dishes around the world...
read more...It is estimated that somewhere between 23.5 million to 50 million Americans are living with some form of autoimmune disease...
read more...Perhaps you have been diagnosed with celiac, rheumatoid arthritis, Hashimoto’s, diabetes, lupus, fibromyalgia or any other common or rare autoimmune disease...
read more...