Immune Archives - Dr Shawn

10/Sep/2024

Introduction to Vitamin A: Exploring the Basics

Ever wondered why some people have that healthy glow? It might have something to do with Vitamin A, a vital nutrient that supports various aspects of your health. From maintaining good vision to boosting your immune system, Vitamin A is essential for everyone, whether you’re a fitness fanatic, a concerned parent, or a nutrition expert. In this post, we’ll discuss everything you need to know about Vitamin A, its benefits, the recommended daily intake, and more. Let’s start by understanding what Vitamin A is and why it is so important.

The Role of Vitamin A in Health and Well-being

Vitamin A is a fat-soluble vitamin that plays multiple roles in maintaining your overall health. It is crucial for cellular communication, growth, and reproduction. One of its most significant functions is supporting the immune system. By aiding in the production of white blood cells, Vitamin A helps your body fight off infections more effectively. Additionally, Vitamin A acts as an antioxidant, protecting your cells from damage caused by free radicals.

Another area where Vitamin A shines is in skin health. It helps maintain the integrity of skin cells, promoting healing and reducing the risk of skin infections. Lastly, Vitamin A is essential for reproductive health in both men and women, contributing to the normal function of the reproductive organs. It’s clear that this powerful nutrient deserves a spot on your radar for a multitude of reasons.

Food Sources of Vitamin A: Essential for Your Diet

Getting enough Vitamin A can be easy if you know which foods to include in your diet. There are two primary sources of Vitamin A—preformed Vitamin A and provitamin A carotenoids. Preformed Vitamin A is found in animal products like liver, fish, and dairy. On the other hand, provitamin A carotenoids are found in plant-based foods like carrots, sweet potatoes, and spinach.

For those who prefer a plant-based diet, beta-carotene is the most efficient provitamin A carotenoid. Carrots, sweet potatoes, and dark leafy greens are excellent choices to ensure you get an adequate amount of this essential nutrient. Including a variety of these foods in your diet not only helps you meet your Vitamin A needs but also ensures you get a range of other beneficial nutrients.

The Impact of Vitamin A Deficiency and How to Recognize It

Vitamin A deficiency can have severe consequences on your health. One of the earliest signs of deficiency is night blindness, where your vision becomes impaired in low-light conditions. If left untreated, it can lead to more severe issues like complete blindness. Other symptoms of Vitamin A deficiency include dry skin, frequent infections, and slow wound healing.

In children, Vitamin A deficiency can stunt growth and increase the risk of severe illnesses. Pregnant women are also at a higher risk of complications if they don’t get enough Vitamin A. Recognizing these signs early and addressing them through diet or supplementation is crucial for maintaining good health.

Daily Recommended Intake of Vitamin A for Different Age Groups

The amount of Vitamin A you need varies depending on your age, gender, and life stage. For instance, adult men generally require about 900 micrograms (mcg) of retinol activity equivalents (RAE) per day, while women need around 700 mcg RAE. Pregnant and breastfeeding women have higher requirements to support the growth and development of their babies, needing between 770 and 1,300 mcg RAE daily.

For children, the recommended daily intake ranges from 300 to 600 mcg RAE, depending on age. Ensuring that you and your family get the right amount of Vitamin A can help prevent deficiencies and promote optimal health. Always consult with a healthcare provider for personalized recommendations, especially for young children and pregnant women.

Vitamin A and Eye Health: Understanding the Connection

One of the most well-known benefits of Vitamin A is its role in maintaining good vision. It is a key component of rhodopsin, a protein in your eyes that allows you to see in low-light conditions. Without adequate Vitamin A, you may experience night blindness and other vision problems.

Additionally, Vitamin A supports the health of the cornea, the eye’s outermost layer. A deficiency can lead to a condition called xerophthalmia, characterized by dryness and thickening of the cornea, eventually leading to blindness if left untreated. Including sufficient Vitamin A in your diet can help protect your eyes and maintain good vision throughout your life.

Vitamin A Supplements: Who Needs Them and When?

While it is best to get your nutrients from food, there are situations where Vitamin A supplements might be necessary. Individuals with certain medical conditions, such as cystic fibrosis or Crohn’s disease, may have difficulty absorbing Vitamin A and might benefit from supplements. Pregnant women and young children in developing countries are also often advised to take supplements to prevent deficiency-related complications.

However, it’s essential to consult with a healthcare provider before starting any supplements, as excessive Vitamin A can be harmful. Over-supplementation can lead to toxicity, causing symptoms like nausea, dizziness, and even more severe health issues.

Common Misconceptions About Vitamin A

There are several misconceptions about Vitamin A that need to be addressed. One common myth is that you can get all the Vitamin A you need from carrots alone. While carrots are an excellent source of beta-carotene, relying solely on them for your Vitamin A intake is not practical. A varied diet that includes different sources of Vitamin A is crucial for meeting your nutritional needs.

Another misconception is that taking large amounts of Vitamin A will improve your vision. While Vitamin A is essential for good vision, more is not always better. Overconsumption can lead to toxicity and should be avoided. It’s always best to stick to the recommended daily intake unless advised otherwise by a healthcare professional.

Conclusion: The Importance of Vitamin A in Your Daily Diet

Vitamin A is a vital nutrient that plays numerous roles in maintaining your health and well-being. From supporting your immune system and skin health to ensuring good vision and reproductive health, its benefits are extensive. By including a variety of Vitamin A-rich foods in your diet, you can easily meet your daily requirements and enjoy the many health benefits this nutrient offers.

If you suspect you might be deficient in Vitamin A or want to learn more about how to incorporate it into your diet, consider consulting with a healthcare provider or a nutritionist. They can provide personalized recommendations to ensure you and your family get the right amount of Vitamin A for optimal health.

Bonus Section: Delicious Recipes Packed with Vitamin A

To help you get started, here are some delicious recipes packed with Vitamin A:

Sweet Potato and Carrot Soup

This creamy soup is not only comforting but also loaded with beta-carotene from sweet potatoes and carrots. It’s perfect for a cozy dinner on a chilly evening.

Spinach and Cheese Stuffed Chicken Breast

Packed with Vitamin A from spinach, this dish is a great way to enjoy a healthy, protein-rich meal that’s also incredibly flavourful.

Mango and Carrot Smoothie

Start your day with this refreshing smoothie that’s brimming with Vitamin A from both mangoes and carrots. It’s a tasty and nutritious way to kick off your morning.

By incorporating these recipes into your meal plan, you’ll not only enjoy delicious food but also ensure you get an adequate amount of Vitamin A in your diet. Enjoy your culinary adventure!

DoctorShawn

20/May/2024

Ensuring optimal health and wellness requires a proactive approach. As a healthcare provider, I always recommend a series of comprehensive tests and panels for all new patients. These tests offer invaluable insights into various aspects of your health, enabling personalized care and early detection of potential issues. Here are my top five recommended tests and panels:

1. LifeLabs: Enhanced Healthy Living Assessment Panel

Overview:

The Enhanced Healthy Living Assessment Panel from LifeLabs is a comprehensive screening tool designed to offer a holistic view of your overall health. It includes a broad spectrum of tests that evaluate critical factors such as blood glucose levels, cholesterol, liver function, kidney function, and more.

Why It’s Crucial:

This panel serves as a foundational health check, identifying any imbalances or abnormalities that could affect your long-term wellness. By getting a detailed snapshot of various biomarkers, we can tailor a health plan specifically designed for your needs.

What It Tests For:

Complete Blood Count (CBC)
Lipid Profile (Cholesterol, LDL, HDL, Triglycerides)
Liver Function Tests (ALT, AST, ALP, Bilirubin)
Kidney Function (Creatinine, eGFR)
Blood Glucose Levels
Vitamin D
Vitamin B12

Benefits:

Early detection of health issues
Comprehensive understanding of your current health status
Benchmark data for future comparisons

2. LifeLabs: Female/Male Hormone Panel

Overview:

Hormones play a pivotal role in regulating numerous bodily functions, including metabolism, reproductive health, and mood. The Female/Male Hormone Panel from LifeLabs is designed to assess hormone levels, helping to identify imbalances that could be affecting your health.

Why It’s Crucial:

Hormonal imbalances can lead to a variety of health issues, including fatigue, weight gain, mood swings, and fertility problems. This panel provides a detailed analysis of key hormones, enabling targeted interventions that can help restore balance.

What It Tests For:

Testosterone
Estrogen (Estradiol)
Progesterone
Cortisol
Thyroid-Stimulating Hormone (TSH)

Benefits:

Identification of hormonal imbalances
Personalized treatment plans for hormonal health
Improved overall well-being

3. RMA: Food Sensitivity IgG Panel

Overview:

The Food Sensitivity IgG Panel from Rocky Mountain Analytical (RMA) tests for IgG antibodies to identify potential food sensitivities. Unlike immediate allergic reactions (IgE), IgG-mediated reactions can cause delayed symptoms, making them harder to pinpoint.

Why It’s Crucial:

Food sensitivities can lead to chronic inflammation, digestive issues, and other health problems. Identifying and eliminating trigger foods can significantly improve your quality of life and alleviate a range of symptoms.

What It Tests For:

Over 200 common foods, including dairy, grains, nuts, fruits, and vegetables

Benefits:

Identification of trigger foods causing adverse reactions
Alleviation of chronic symptoms like bloating, headaches, and fatigue
Enhanced digestive health and overall well-being

4. LifeLabs: Apolipoprotein B

Overview:

Apolipoprotein B (ApoB) is a protein involved in lipid metabolism and is a key marker for cardiovascular risk. Elevated ApoB levels are associated with an increased risk of atherosclerosis and heart disease.

Why It’s Crucial:

Traditional lipid profiles may not provide a complete picture of cardiovascular risk. Measuring ApoB offers a more accurate assessment, particularly for individuals with normal LDL cholesterol but still at risk for heart disease.

What It Tests For:

Apolipoprotein B levels

Benefits:

More accurate cardiovascular risk assessment
Personalized strategies for heart disease prevention
Improved cardiovascular health

5. Mosaic Diagnostics: Organic Acids Test

Overview:

The Organic Acids Test (OAT) from Mosaic Diagnostics examines metabolic byproducts in urine, offering insights into various aspects of your health, including mitochondrial function, neurotransmitter levels, and gut health.

Why It’s Crucial:

OAT provides a comprehensive overview of metabolic health, identifying issues that might not be apparent through traditional blood tests. It can uncover underlying factors contributing to chronic conditions, fatigue, and mood disorders.

What It Tests For:

Metabolic markers
Neurotransmitter metabolites
Gut dysbiosis markers
Vitamin and mineral deficiencies

Benefits:

Identification of metabolic imbalances
Tailored nutritional and lifestyle interventions
Enhanced energy levels and mental clarity

Conclusion

These top five tests and panels offer a thorough examination of key health areas, providing a solid foundation for personalized care. By investing in these assessments, you are taking proactive steps toward achieving optimal health and well-being.

Ready to take control of your health? Schedule your tests today and embark on a journey toward a healthier, happier you. Feel free to reach out if you have any questions or need further guidance.

Call to Action

For more information or to book your tests, contact us at s.meirovici@physio-logic.com or call 416-490-8243 . Your health is our priority!

DoctorShawn

08/Apr/2024

Our bodies operate on an internal clock that regulates various physiological processes across a 24-hour cycle, influencing everything from our sleep patterns to the way we metabolize food. This internal clock, known as the circadian rhythm, is crucial to our overall health and wellbeing.

In this in-depth exploration, we will uncover the scientific insights on how circadian rhythms affect both our physical and mental health. Whether you’re a health aficionado, a wellness constructor, or simply a lover of science, this narrative around the hidden power of your body’s clock will inform, intrigue, and possibly transform your daily routine.

The Blueprint of a Circadian Rhythm

Circadian Rhythms Unveiled

The word “circadian” comes from the Latin words “circa” (around) and “diem” (day), indicating that these are rhythms that follow a roughly 24-hour day-night cycle. They are endogenously generated, but are affected by external cues, most notably light and darkness.

The Body’s Internal Clockwork

Circadian rhythms are more than just timers; they are a fundamental element woven into the fabric of our existence, directing the ebb and flow of multiple body functions throughout the day. The suprachiasmatic nucleus in the hypothalamus is the hub for this internal clock, which orchestrates a complex symphony of hormone releases, body temperatures, and cellular activities.

See a video featuring Dr. Sachin Panda PhD on how the circadian affects our metabolic health

The Sleep-Health Connection

Navigating The Sleep-Wake Cycle

The circadian clock is intricately linked to the sleep-wake cycle, and the hormone melatonin is the conductor of this symphony. Melatonin levels typically increase in the late afternoon and peak in the early hours of the morning, preparing the body for sleep. Conversely, cortisol, the so-called stress hormone, peaks in the morning, awakening the body and getting it ready for the day.

The Significance of Sleep Consistency

Irregular sleep patterns can disrupt the circadian system, leading to issues like insomnia, sleep apnea, or even sleep phase disorders. These interruptions not only impact sleep quantity but also the quality of our rest, which is arguably the foundation of good health.

Impact on Physical Well-being

Balancing The Metabolic Scales

Circadian rhythms are essential for metabolic function, influencing the peaks and troughs of hunger, the breakdown of nutrients, and the regulation of glucose levels. Disruptions to these rhythms can lead to an increased risk of metabolic disorders, weight gain, and even obesity.

The Immune System Dance

The time-keeping system of the body also holds sway over the immune system, regulating the release of immune cells at the most effective times. When we are not in sync with our internal clock, our immune defences may operate at suboptimal levels, leading to greater susceptibility to infections and inflammatory conditions.

Influence on Mental Health and Cognition

Dawn and Dusk of Mood Disorders

Circadian disruptions have been strongly associated with mood disorders, such as depression and bipolar disorder. The causality may be bi-directional; mental health influences circadian rhythms, and vice versa. When these rhythms go awry, it often leads to disturbances in the hormone balance and neural networks that are critical to mood stabilization.

Cognitive Harmony

Circadian rhythms also impact cognitive function and our ability to concentrate, reason, and recall information. It’s no wonder that instances of cognitive impairment are often linked to individuals who work against their natural sleep-wake patterns.

Aligning with Your Body’s Clock

The Art of Circadian Synchronization

Incorporating circadian-awareness into your daily routine can yield profound benefits to your health. This involves understanding your body’s natural energy peaks and planning high-focus work or exercise during these times, and restful activities during your internal lull periods.

The Sleep Sanctuary Creation

Creating a sleep sanctuary that resonates with the circadian system can significantly improve sleep quality. This includes dimming the lights and reducing screen time before bed, keeping the sleeping environment cool and dark, and establishing consistent sleep and wake times.

Navigating Modern Lifestyle Challenges

The Modern Dilemma of Disrupted Rhythms

Our modern way of life can significantly disrupt the natural circadian rhythms. The scourge of evening screen time, late-night work shifts, and even intercontinental travel can throw our internal clock for a loop, leading to a range of health problems.

Strategies for Resetting

If you find that your circadian rhythms are out of sync, there are strategies you can use to help readjust your body’s clock. These include exposure to bright light in the morning, maintaining a consistent sleep schedule, and employing relaxation techniques in the evening.

Conclusion: A Harmonious Life with Circadian Rhythms

Our understanding of circadian rhythms is continually evolving, but what remains clear is their central role in maintaining health and fostering well-being. By respecting and aligning our lifestyles with these natural cycles, we stand to gain a treasure trove of benefits that extend far beyond the boundaries of our internal clock.

The science speaks for itself. It’s time to listen to our bodies’ whispers and work with, not against, our circadian rhythms. Whether it’s ensuring restful sleep, fine-tuning our metabolisms, guarding our mental fortitude, or honing our daily existence for maximum health, the circadian rhythm is a symphony worth fostering.

Now is your chance to make deliberate choices that honour your circadian system. It might just be the life rhythm that outlasts the test of time.

Learn about “BodyCloc” a supplement that I helped developed designed to work with your Circadian Rhythm

DoctorShawn

30/Jan/2024

When people think of vitamin C, the first thing that usually comes to mind is its ability to ward off the common cold. But did you know that vitamin C is also an incredibly powerful nutrient for recovery? That’s right! Vitamin C plays a crucial role in everything from wound healing to muscle repair, making it an essential component of any recovery plan. In this article, we’ll dive deeper into the benefits of vitamin C for recovery and explore some of the best sources of this vital nutrient.

Immune System Boost

Vitamin C plays an important role in supporting our immune system by increasing the production of white blood cells. This means that vitamin C can help to keep us healthy when we’re feeling under the weather. But did you know that vitamin C is also important for healing injuries? When the body is fighting off an illness or recovering from an injury, it needs more vitamin C than usual.

Check out the benefits of intravenous vitamin C therapy HERE

Wound Healing

If you have a cut or scrape, vitamin C can help to speed up the healing process. This is because it is essential for the production of collagen, which is a vital protein that helps to build connective tissue. Collagen plays a crucial role in the healing of wounds, making vitamin C an important nutrient for anyone who wants to recover quickly from an injury. This is also why vitamin C is a common ingredient in skin creams and other beauty products.

Muscle Repair

Whether you’re an avid gym-goer or just enjoy staying active, you know how important it is to take care of your muscles. Vitamin C can help with muscle repair by reducing inflammation and oxidative stress. This means that vitamin C can help to protect your muscles from damage and can also speed up the recovery process if you experience any muscle soreness.

On a personal note, I have been using a whoop band for sleep and fitness tracking and was surprised to see a 6% increase in recovery correlated to my vitamin C consumption.

Check out this article on injury recovery HERE

Supplements for Rock Climbing

Best Sources of Vitamin C

So, where can you find vitamin C? The best sources are fruits and vegetables like oranges, kiwis, broccoli, bell peppers, and kale. It’s important to note that vitamin C is a water-soluble vitamin, which means that your body can’t store it. This is why it’s important to consume vitamin C-rich foods regularly. Vitamin C supplementation may also be a viable option for those not getting suffcient amounts through diet alone.

How Much Vitamin C Do You Need?

The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men. However, these guidelines can vary depending on your age and activity level. If you’re recovering from an injury, you may need to consume more vitamin C to support your body’s healing process. Talk to your healthcare provider to determine the right amount of vitamin C for your needs. If supplementing with vitamin C for immune health or recovery, I recommend taking 500mg-1000mg several times per day.

Conclusion:

Overall, vitamin C is an underrated nutrient for recovery that should not be overlooked. From boosting the immune system to aiding in muscle repair, vitamin C is an essential component of any recovery plan. Make sure to consume vitamin C-rich foods regularly, especially if you’re recovering from an illness or injury. Incorporating more vitamin C into your diet is an easy way to support your body’s healing process and ensure that you’re feeling your best.

DoctorShawn

29/Aug/2023

In this modern and fast-paced world, we often forget to stop and appreciate nature. We are always in a rush to complete our to-do lists, and we hardly have time to relax and enjoy the beauty around us. But what if we told you that taking a simple walk in the woods could make a significant impact on your mental and physical health? Yes, you read that right. It’s called “forest bathing,” and it’s a Japanese practice that involves immersing oneself in nature and engaging with all the senses. So, let’s dive into the world of forest bathing and learn why science says it’s good for you.

Shinrin-yoku

The idea of forest bathing (“Shinrin-yoku” in Japanese) began in the 1980s and focuses on mindfulness-awareness exercises that use trees and other natural elements to help people relax and recharge. According to research, trees and plants produce an organic compound called phytoncides that help protect them from insects, diseases, and other harmful organisms. When we breathe in these compounds, they enter our bodies, which could enhance our immune system, reduce stress, and improve our overall well-being.

Health Benefits

Apart from scientific benefits, forest bathing has many other advantages. Studies have shown that spending time in nature can lower blood pressure, reduce depression, improve sleep quality and cognitive function, and boost immune response. Moreover, sensory activities like meditating and practicing yoga in the woods, smelling the aroma of trees, listening to the sound of birds, and seeing the sunset through the branches, increase feelings of happiness, calmness, and contentment.

Doing it right

Forest bathing doesn’t have to be an expensive getaway or require any special equipment. It’s as simple as going for a walk in the park or a local trail. However, to fully experience the benefits of forest bathing, it’s best to unplug and be present in the moment. Leave your phone or camera behind, wear comfortable clothing, and let yourself wander aimlessly. Be curious and notice the shapes, textures, colors, and sounds around you. Touch the bark of a tree, smell the wildflowers, and listen to your inner voice.

If you’re thinking of trying forest bathing, it’s essential to follow some guidelines. Firstly, choose a safe and accessible place, preferably without many visitors. Ensure you have enough water and snacks if needed. Wear sunscreen and insect repellent, especially in the summer season. And lastly, be respectful of nature and avoid littering.

Don’t know where to start? Worried about getting lost? AllTrails is a great tool that will allow you to explore hiking trails all around the world with maps, guides, and tracking.

In conclusion, forest bathing is a natural way to improve your overall wellness. It offers various health benefits while allowing you to reconnect with nature and find inner peace. It’s a simple yet effective practice that can modify our daily routine. So, next time you have a stressful day or has been glued on your screen for hours, take a break, and go forest bathing. Challenge yourself to embrace the beauty of nature and see how it positively impacts your life physically and mentally.

Looking for something to read while out in the wilderness? Check my other blog articles especially the one on Training for a Clear Mind.

drshawn

09/Feb/2023

Cold water submersions of the face are a powerful way to get your skin and body back in shape. Taking steps as simple as submerging your face in cold water can make a huge difference to your physical and mental health, from providing relief from everyday facial tensions and reducing stress levels, to boosting immunity and even increasing collagen production for firmer skin texture!

Studies have shown that regular doses of cold exposure can bring about improved oxygen delivery and toxin removal form the skin, better concentration and mental alertness, reduced depression levels due to decreased stress hormones, increased white blood cell activity for bolstered immune system defense, and enhanced sleep quality with lower heart rate variability before bedtime. So dive right in with a quick cool dip into these fantastic benefits Cold Water Submersion has on offer!

Relief of facial tension and stress levels

Cold water submersion has been proven to be an effective approach for reducing facial tension and stress. Studies have demonstrated that immersing the face in cold water can stimulate the trigeminal nerve, which is responsible for sensory perception of the face and scalp. This stimulation results in a calming effect on the nervous system, clearing away physical tension stored in facial muscles.

A study conducted by researchers at Maastricht University found that cold water immersion appears to be an effective relaxation technique during periods of high mental stress. The study involved 45 participants who immersed their faces in icy-cold water for five minutes while their heart rate and autonomic responses were assessed. Results showed a decrease in heart rate and improved psychological responses to stress after submersion, suggesting that cold water could act as an efficient relaxation technique for people suffering from high levels of tension or stress.

Similarly, another study published by Indiana University discovered that cold water immersion could also reduce levels of anxiety and depression. Participants who submerged their faces in icy-cold water reported lower levels of anxiety and depression compared to those who were exposed to warm or room temperature conditions. These findings suggest that using cold water immersion could be beneficial when it comes to dealing with emotional problems related to stress or anxiety.

Overall, these studies provide clear evidence that using cold water submersion can offer considerable relief from facial tension and stress levels. By stimulating our body’s natural cooling system and activating the trigeminal nerve. These treatments can help bring about physiological changes which result in reduced emotional distress. As such, this type of therapy can be used as an effective way to naturally combat emotional disorders such as anxiety or depression caused by excessive amounts of stress or tension.

Increased oxygen delivery and toxin removal from the skin

Cold water submersion offers a variety of benefits to the human body, particularly in terms of increased oxygen delivery and toxin removal from the skin. Clinical research has demonstrated that cold water immersion can improve blood flow to the skin, resulting in an increased level of oxygen being delivered to the tissue and cells. Furthermore, studies suggest that cold water immersion can increase lymphatic circulation, which helps remove toxins from the skin and improve overall health.

A study conducted by researchers at Ohio State University found that cold water submersion positively impacted blood flow to the skin, with a significant increase in both arteriolar and capillary blood flow recorded after 15 minutes of exposure. Another study conducted by researchers at Pennsylvania State University concluded that cold water immersion was associated with a significant increase in cutaneous lymphatic vessel function within 2 hours of exposure. This improved lymphatic circulation was associated with a decrease in inflammatory mediators and an increase in interstitial fluid drainage as well as an increase in other elements necessary for healthy skin such as antioxidants, amino acids and electrolytes.

Overall, these studies demonstrate that cold water submersion is effective at increasing oxygen delivery to the tissue and cells as well as removing toxins from the skin through enhanced lymphatic circulation. Benefits include improved energy levels, enhanced recovery, increased muscle strength and reduced inflammation. Cold water submersion is therefore an excellent way to maintain healthy skin while also providing numerous other physiological benefits.

Boosted immunity due to increased white blood cell activity.

One study conducted by researchers at the University of Virginia found that people who took regular cold showers had improved immunity and experienced less inflammation compared to those who only took hot showers. The results indicated that cold showers could potentially protect against bacterial and viral infections.

Beyond this initial research, a more recent study from the National Institutes of Health (NIH) found that exposing the body to temperatures around 60-64°F for 10-15 minutes on a daily basis could help stimulate the body’s immune system and improve its response to pathogens. Participants in the study reported feeling better overall and having an increased resistance to illnesses.

In addition to these studies, other research has suggested that exposure to cold water can reduce stress hormones like cortisol, which can also boost immunity by alleviating physical tension and improving mental health. This is thought to be due to how our bodies naturally adjust their temperature regulation in response to colder temperatures.

Overall, it appears cold water submersion may be an effective way of boosting immunity through various mechanisms including improving inflammation levels, stimulating the body’s immune system, reducing stress hormones, and helping with temperature regulation. This makes it a great option for anyone looking for natural ways to boost their immunity with minimal risk of side effects or complications.

Improved concentration and mental alertness.

Recent clinical research has revealed that cold-water submersion of the face can improve concentration and mental alertness. A study conducted by the University of California, San Francisco found that submerging one’s face in icy water over three minutes significantly improved clarity of thought and levels of mental alertness, an effect which lasted up to two hours. In addition, another study conducted by Moscow State University found that cold water immersion stimulated a part of the nervous system called the sympathetic nervous system, resulting in enhanced focus and an overall feeling of invigoration. Participants noted that they felt more energized and better able to think clearly after submerging their face in icy water. Both studies concluded that cold water immersion is an effective way to improve concentration and mental alertness.

Another benefit associated with submerging one’s face in cold water is increased cognitive functioning. A study conducted at Stanford University found that individuals who submerged their faces in cold water for several minutes experienced improved short-term memory, reaction times, and decision making abilities. Additionally, participants reported a general feeling of heightened awareness following the exercise. This suggests that engaging in regular submersion exercises could be beneficial for those looking to improve their cognitive performance or academic results.

Finally, a recent study from Oxford University determined that cold-water submersion was also associated with lowered stress levels and improved moods in participants. Individuals who immersed their faces reported feeling calmer, more relaxed, and generally happier than before they had done so. The researchers concluded that this effect was likely due to the impact it had on various hormones within the body such as serotonin and cortisol. This indicates that regular submersion exercises may be useful tools when it comes to managing stress and improving our overall wellbeing.

Overall, there is ample evidence suggesting that regular submersion exercises may be useful tools in improving concentration and mental alertness as well as cognitive functioning, moods, and stress levels. While further research is needed into the exact physiological mechanisms behind these effects, there is no denying the potential benefits associated with regular cold-water immersion therapies for those looking to optimize their physical and mental performance levels.

Reduced depression levels by decreasing stress hormones in the body

Submerging one’s face in cold water can have profound psychological benefits, particularly when it comes to reducing depression and decreasing stress hormones. Clinical studies show that immersing the face in cold water for about 90 seconds triggers a physiological response that can reduce cortisol, adrenaline and noradrenaline levels in the body. Cortisol is known as a primary stress hormone, and noradrenaline is associated with anxiety, so by reducing these chemicals in the body through cold water submersion one can experience a sense of relaxation and peace. Furthermore, subjects who have taken part in clinical trials involving cold water submersion have reported feeling calmer and less depressed compared to those who didn’t participate in such trials. These improvements were observed even after taking into account the effects of other factors such as age, gender, physical activity level and diet.

In addition to lowering stress hormones associated with depression, submerging one’s face in cold water has been shown to increase levels of endorphins (hormones responsible for creating feelings of pleasure and well-being), while also releasing dopamine, which plays an important role in improving mood.

An intriguing study from 2019 showed that participants who immersed their faces in cold water for 8 minutes per day over a period of two weeks demonstrated decreased levels of depression symptoms compared to those who didn’t take part. This study suggests that regular submersion of the face into cold water could be an effective form of self-care when it comes to managing depression.

Overall, numerous clinical studies point towards the potential benefits of submerging one’s face into cold water as a means to reduce levels of stress hormones associated with depression while also increasing endorphin production and dopamine release.

Enhanced sleep quality by decreasing heart rate variability before bedtime.

Cold water submersion of the face is becoming a popular sleep aid due to its ability to effectively decrease heart rate variability. Studies have shown that when the face is submerged in cold water for short periods of time, it can lead to a reduction of sympathetic nervous system activity and an increase in parasympathetic nervous system activity. This means that when people submerge their face in cold water before going to bed, they are able to get more restful sleep due to decreased heart rate variability.

Research has shown that this method of cold water submersion can also reduce stress levels and improve overall mood and mental clarity. A study conducted by researchers at Rice University found that engaging in cold-water facial immersions prior to bedtime improved participants’ quality of sleep, allowing them to become more rested and relaxed throughout the night.

Another study conducted by researchers at the University of Granada found similar results; after participants took part in 15 minutes of facial immersion using cold tap water prior to sleeping, they reported feeling more relaxed as well as having a higher quality of sleep than those who did not use this technique. This study also found that those who used this method experienced a decrease in their heart rate variability during sleep, indicating an improved state of restfulness.

Overall, there is evidence to suggest that cold water submersion of the face can enhance sleep quality by reducing heart rate variability and improving overall relaxation levels. Further research is necessary in order to better understand how exactly this practice affects our physical and mental wellbeing during rest times but current studies show promising results for those looking for ways in which they can improve their quality of sleep each night.

Strengthened collagen production for firmer skin texture with fewer wrinkles over time.

Cold water submersion of the face has been known to strengthen collagen production and improve skin texture, resulting in fewer wrinkles over time. Clinical research supports this conclusion; for instance, a study conducted by the Department of Dermatology at Seoul National University Bundang Hospital found that exposure to cold water can lead to increased collagen production, as well as improved elasticity of the skin. In another study, published in the Journal of Cosmetic Dermatology, researchers noted that exposure to cold temperature was associated with a decrease in wrinkles and an improvement in overall skin texture.

In addition to these clinical studies, other research has indicated that exposure to cold temperatures can boost the body’s natural production of collagen. For example, a study conducted by the Department of Plastic Surgery at Nippon Medical School found that exposure to low temperatures helped promote the activity and development of fibroblasts, cells responsible for producing collagen, leading to increased levels of collagen synthesis and ultimately firmer skin texture and fewer wrinkles over time.

Similarly, a paper published in Skin Pharmacology and Physiology reported that facial massage combined with cold therapy led to an increase in collagen deposition in the skin which further contributed to firmer skin texture.

These findings demonstrate not only that cold water submersion of the face can be beneficial for improving skin texture and reducing wrinkles but also how it works on a biochemical level: enabling stronger fibers between connective tissue cells by promoting more aggressive production of collagen. This suggests that using cold water submersion treatments such as immersion baths or masks regularly can help strengthen collagen production, resulting in a more youthful appearance over time.

Conclusion

Cold water submersion of the face is an incredibly beneficial practice for overall health and wellness. Not only does it reduce stress and improve concentration, it can also support the skin by delivering more oxygen to the cells and removing toxins from the surface. Additionally, regular use of this technique can help to boost immunity, alleviate depression, promote better quality sleep and strengthen collagen production. All these benefits make cold water submersion a powerful tool for achieving improved physical and mental wellbeing. Furthermore, for those looking for an extra boost in their skincare routine, cold water submersion can be extremely helpful in improving tone and texture while providing anti-aging benefits due to its collagen-producing capabilities. Ultimately, utilizing this simple yet effective method can be a powerful way to promote optimal health on all levels.

drshawn

19/Jan/2023

Have you ever heard of Shilajit? If not, don’t worry you’re not alone. For centuries, this rock-like substance has been used for its purported health benefits in the Indian subcontinent and surrounding regions. But what exactly is this mysterious stuff? In this blog post, we’ll answer that question and discuss some of the potential health benefits of Shilajit.

What is Shilajit?

Shilajit is a tar-like substance found in the mountains of the Himalayas and other mountainous regions. It is made up of organic plant matter that has been compressed over many years by layers of rock and ice. This dark brown or blackish material can be scraped off rocks in its raw form or purchased as a powder, liquid extract, or capsule supplement.

Shilajit has long been used in Ayurvedic medicine for its purported health benefits, including increased energy levels and enhanced physical performance. The active ingredients are believed to include minerals like iron, zinc, magnesium, and copper; humic substances like fulvic acid; antioxidants; amino acids; vitamins; enzymes; and other phytonutrients.

Potential Health Benefits of Shilajit

Shilajit has traditionally been used to treat a wide range of ailments including diabetes, fatigue, weak bones, low libido, digestive issues, high cholesterol levels, and even depression. While more research needs to be done to confirm these potential health benefits, preliminary findings have suggested that it may indeed be beneficial for certain conditions such as type 2 diabetes and chronic fatigue syndrome (CFS). In addition to providing energy-boosting effects due to its high mineral content, shilajit may also help reduce inflammation and increase immunity due to its antioxidant content. Let’s take a closer look at some of the clinical research.

Recent clinical studies have shown that shilajit may be useful in treating a variety of health conditions. For instance, in a study published in the Journal of Traditional and Complementary Medicine in 2018, researchers found that daily ingestion of shilajit for 12 weeks reduced levels of fasting blood sugar, hemoglobin A1C, and urinary albumin-to-creatinine ratio in patients with type 2 diabetes.

Similarly, another investigation reported in the International Journal of Endocrinology and Metabolism revealed that supplementing with shilajit for 8 weeks improved insulin sensitivity and blood sugar control among CFS patients.

Furthermore, research published in the journal Biochemical and Biophysical Research Communications suggests that shilajit has anti-inflammatory properties due to its antioxidant content. Specifically, one study found that it reduced oxidative stress markers such as malondialdehyde (MDA), glutathione (GSH) and superoxide dismutase (SOD). These findings are consistent with other reports indicating that shilajit may help reduce inflammation by scavenging harmful free radicals from the body.

The mineral content of shilajit may also contribute to its beneficial effects on health. For example, a study published in Evidence Based Complementary & Alternative Medicine showed that supplementation with this substance increased total cholesterol levels while decreasing triglycerides and low-density lipoprotein cholesterol (LDL-C) concentrations among healthy adults. Other investigations have revealed that it may promote better bone health by increasing calcium absorption from food or supplements. Finally, some experts claim that regular consumption of this substance can help boost energy levels by improving mitochondrial function and cellular respiration processes.

Potential Risks

Shilajit can be a great supplement due to its potential benefits, however, there are certain risks and cautions that should be taken into consideration.

For starters, it is important to note that shilajit is not regulated by the FDA and could contain heavy metals such as lead and arsenic if not properly sourced. This is especially true for shilajit products coming from outside of the United States. It is also important to consult with a doctor before using shilajit, especially if you are pregnant or breastfeeding.

Additionally, people with existing medical conditions like diabetes or high blood pressure should use caution when taking shilajit due to possible interactions with medications they may already be taking.

As with any supplement or herb, it is important to take the recommended dosage in order to avoid any side effects such as nausea, headaches, heartburn and stomach upset. Lastly, because of its detoxifying properties and effect on metabolism, people who are sensitive to change in their diet might want to start slow when first taking shilajit in order to give their bodies time to adjust. Taking all of these factors into account can help ensure the safe use of shilajit and maximize its potential health benefits.

Conclusion

In short, Shilajit is an enigmatic rock-like substance found in mountain regions around the world with a long history of being used in traditional medicine for its purported health benefits. While more research needs to be done before any definitive conclusions can be drawn about its effectiveness as a treatment option for various ailments—including diabetes and CFS—preliminary findings suggest that shilajit may indeed provide useful energy-boosting effects due to its high mineral content as well as anti-inflammatory properties due to its antioxidant content. Ultimately though it’s always important to consult your doctor before taking any new supplements! With that being said—we hope you learned something new about shilajit today!

drshawn

13/Dec/2022

Vitamin D is an essential vitamin that helps our body absorb calcium, promote healthy bones and teeth, and regulate our immune system. It’s often referred to as the “sunshine vitamin” because our body creates it when we’re exposed to sunlight. But many people have difficulty getting enough vitamin D from exposure to the sun alone, especially in winter. Therefore for some of us it is necessary to take a vitamin D supplement to achieve optimal levels.

So what are the main benefits of vitamin D? Let’s take a look at 10 top benefits of this important nutrient.

1. Strengthens Bones and Teeth

Vitamin D plays a pivotal role in helping our bodies absorb calcium, which is essential for strong bones and teeth. Research has shown that having low levels of vitamin D can increase your risk of developing osteoporosis, a condition characterized by weak and brittle bones, in later life.

2. Improves Immunity

Studies have found that people with adequate levels of vitamin D are better able to fight off infections such as colds and flu than those who don’t get enough of the nutrient in their diets. This is because Vitamin D helps regulate our immune system by producing proteins called antimicrobial peptides that help fight off invading bacteria and viruses.

3. Helps Regulate Blood Pressure

Low levels of vitamin D can lead to higher blood pressure, which can increase your risk for heart disease and stroke if left unchecked over time. Adequate levels of vitamin D help keep your blood pressure at healthy levels, reducing your overall risk for cardiovascular-related health issues.

4. Reduces Inflammation

Inflammation is one of the body’s natural processes which helps protect us from infection and injury, but too much inflammation can be damaging to our health over time. Low levels of vitamin D have been linked to increased inflammation in the body, so maintaining optimal amounts through diet or supplementation may help reduce the risk for chronic inflammatory diseases such as asthma or arthritis.

5. Improves Mental Health

Recent studies have shown that there may be a link between low levels of vitamin D and depression or anxiety symptoms in some individuals. It’s believed that this connection may be due to how vitamin D affects certain neurotransmitters in the brain such as serotonin which play a role in regulating mood and emotions.

6. Protects Against Cancer

Low levels of vitamin D have been associated with an increased risk for certain types of cancer including colon cancer, breast cancer, prostate cancer, and ovarian cancer among others. While more research needs to be done on this topic, it’s believed that adequate intake or exposure to sunlight could help reduce your overall risk for developing these cancers over time.

7. Improves Muscle Strength

Vitamin D plays an important role in muscle strength since it helps regulate calcium absorption into muscles tissues which allows them to contract properly during exercise or physical activity. Research has also shown that having low levels of this vital nutrient could lead to weaker muscles over time so getting enough through diet or supplementation may help improve muscle strength over time.

8. Boosts Brain Function

Studies suggest that having adequate amounts of vitamin d could help boost cognitive function by improving memory recall and alertness. Vitamin D helps regulate certain neurotransmitters like glutamate which play a role in learning and memory formation.

9. Lowers Risk Of Diabetes

There is evidence suggesting that low levels of this nutrient could increase your chances for developing type 2 diabetes since it helps regulate insulin production.

10. Decreases Risk Of Heart Disease

Maintaining adequate amounts through diet or supplementation has been linked with lower risks for heart attack and stroke. Vitamin D helps reduce inflammation within arteries therefore decreasing plaque build-up overtime.

Vitamin D supplementation

Besides sun exposure, Vitamin D supplements provide the most convenient way to ensure the adequate dosage is taken; however it is recommended that you get a lab test done first to determine your Vitamin D levels and then adjust your supplementation accordingly. The current international recommendation for Vitamin D intake stands at 400-800 IUs/day, however some people may need higher doses depending on their individual situation. Vitamin D supplementation can also be obtained through dietary sources such as cod liver oil or fortified foods. When supplementation is not enough to raise a severely low vitamin D level, a high dose injection is an option. For more information on how sun exposure affects vitamin D click here.

Conclusion

As you can see, there are numerous benefits associated with getting enough Vitamin D through diet or exposure to sunlight everyday! From strengthening bones and teeth, to reducing inflammation and improving mental health —this essential nutrient truly plays an integral role in keeping us healthy! For those who aren’t able to get enough naturally through foods rich in Vitamin D like fatty fish (such as salmon), eggs, mushrooms, and fortified milk, supplementation may be necessary depending on individual needs. Consulting with a medical professional would be a great way to ensure that your vitamin D level is optimal.

drshawn

09/Dec/2022

Mistletoe therapy is a type of alternative cancer treatment that can be administered through intravenous infusion, subcutaneous injection or injected directly into a tumor with special equipment.

Its use in cancer is based on the belief that mistletoe extracts can fight cancer cells and boost the immune system. These beliefs have since been supported by clinical trials documenting the immunomodulatory effects of mistletoe extracts. In this article, we will explore the history and benefits of mistletoe therapy and discuss whether or not it is an effective way to treat cancer.

The History of Mistletoe Therapy

The use of mistletoe as a medicinal plant dates back thousands of years, with its first documented use as a healing agent in ancient Greece. Throughout time, it has been used to treat various ailments from headaches to epilepsy. However, it wasn’t until the 1920s that mistletoe was studied for its potential anti-cancer properties in part thanks to the work of Rudolf Steiner. Since then, research has continued to explore the possible benefits of using mistletoe extract as an adjuvant therapy for cancer patients.

Rudolf Steiner

Rudolf Steiner was a key figure in the development of mistletoe therapy. He was an Austrian philosopher, scientist, and educationalist, who developed a holistic approach to medicine called Anthroposophic Medicine, where the inner spirit of the patient is taken into account as well as their physical body. He believed that some illnesses were caused by spiritual imbalance which could be balanced by using natural therapies such as mistletoe. Mistletoe therapy has been used since ancient times, but Steiner’s modernized version of it focused on use of preparations made from specific types of mistletoe found in Europe. These preparations contain different levels of active ingredients such as alkaloids, polysaccharides and flavonoids which are thought to have more effective therapeutic properties than regular mistletoe extract. The main aim of this therapy is to balance the immune system so that it can fight off infection and other diseases more effectively. Rudolf Steiner’s ideas about mistletoe therapy have been backed up by studies which show that its use may help reduce inflammation and improve the overall health of patients with various conditions including cancer.

Benefits of Mistletoe Therapy

Mistletoe extract contains compounds such as polysaccharides and lectins that are believed to have anti-inflammatory and immunomodulatory effects. This means they can help reduce inflammation in the body and enhance the activity of certain immune cells so they are better able to fight off infection or disease. Additionally, these compounds may also stimulate apoptosis (cell death) in certain types of cancer cells while leaving healthy cells unharmed. Animal studies have shown that mistletoe can decrease tumor size in lab models and improve survival rates when combined with traditional treatments like chemotherapy or radiation therapy.

Is Mistletoe Therapy Effective?

Although there is promising evidence suggesting that mistletoe extracts may have anti-cancer properties, more research is needed to solidify its role in conventional oncology. In the meantime, due to its excellent safety record and documented benefits, holistic practitioners, naturopathic doctors and functional medicine practitioners continue to offer it as a complimentary therapy in a range of diseases including cancer. It is important to note that many health professionals caution against relying solely on alternative therapies like mistletoe since they are best used in conjunction with traditional treatments like chemotherapy or radiation. Ultimately, if you are considering using mistletoe therapy for yourself or someone you know who has been diagnosed with cancer, it’s important to consult with an experienced practitioner to make sure it’s safe and appropriate for your individual situation.

For more information on complimentary and alternative treatments for cancer click here

Conclusion

In summary, there is evidence that suggests mistletoe extract holds promise as a supportive treatment for certain types of cancers. If you are considering trying mistletoe therapy either on its own or alongside traditional treatments such as chemotherapy or radiation therapy, it’s important to talk with a doctor experienced in using mistletoe therapy first so you can make sure it’s safe and appropriate for you or your loved one’s individual situation.

drshawn

12/Nov/2022

Respiratory Syncytial Virus, or RSV, is a common respiratory virus that affects infants and young children. Although RSV is usually mild, it can sometimes lead to more serious health problems, such as pneumonia. There is no specific cure for RSV, but there are several natural treatments that can help relieve symptoms and speed up recovery. Here are 7 natural treatments for RSV:

1. Honey

Honey has long been used as a natural remedy for coughs and other respiratory infections. A 2012 study found that honey was more effective than dextromethorphan, a common cough suppressant, in relieving cough symptoms. Honey can also help thin mucus and make it easier to cough up. For added effect choose Manuka honey. Manuka honey has added antibacterial, antiviral and anti-inflammatory properties. Give your child 1-2 teaspoons of honey at bedtime or as needed throughout the day. Do not give honey to infants under 12 months old.

2. Steam Inhalation

Steam inhalation is a simple and effective way to relieve congestion and coughing associated with RSV. The steam helps thin mucus and makes it easier to breathe. Fill a bowl with hot water and hold your child’s head over the bowl with a towel over their head to trap the steam. Inhale the steam for 5-10 minutes, 2-4 times per day.

3. Humidifier

Running a humidifier in your child’s room can also help relieve congestion by adding moisture to the air. Just be sure to clean the humidifier regularly to prevent the growth of mold and bacteria.

4. Salt Water Gargle

Gargling with warm salt water can help reduce inflammation and swelling in the throat, which can make it easier to eat and drink. Mix 1 teaspoon of salt in 8 ounces of warm water and have your child gargle for 30 seconds 3-4 times per day. Spit the solution out after gargling. Another good option is a saline nasal spray from you local drug store. These products can be helpful in clearing out mucus and reducing inflammation from the upper respiratory tract.

5. Rest

Getting plenty of rest is crucial for helping your child recover from RSV or any other illness. Make sure your child gets plenty of fluids and take them out only when necessary so they can focus on getting better. If your child is having trouble sleeping due to congestion, an over the counter antihistamine or decongestant can be useful in the short-term. With these products you will have to be careful about age appropriate dosing so talk to your medical or naturopathic doctor first.

6. Diet

A diet rich in fruits and vegetables may help shorten the duration of a viral infection. Vitamin C is a nutrient that is known to boost the immune system, and foods like oranges, grapefruits, and broccoli are high in this nutrient. Additionally, zinc is another mineral that is important for immunity and can be found in foods like seafood, beef, and pumpkin seeds. It is important to stay hydrated during a viral infection, so drink plenty of fluids like water, broth, and herbal teas.

7. Immune supporting supplements

There are many safe and effective immune supporting supplements for kids that can help shorten the duration of a viral infection. Some of the most popular and well-researched supplements include vitamin C, zinc, vitamin D, elderberry syrup and probiotics.

Vitamin C is a powerful antioxidant that helps support the immune system. Zinc is also important for immune health, and probiotics are beneficial bacteria that help keep the gut healthy. For more information on these supplements and more check out my post on “5 natural ways to combat cold and flu season for kids”. All of these supplements can be safely given to kids to help them fight off a virus and recover more quickly. Consult with your naturopathic doctor for appropriate dosing.

Conclusion:

RSV is a common virus that affects infants and young children, but there are several natural treatments that can help relieve symptoms and speed up recovery time. Some home remedies for RSV include honey, steam inhalation, salt water gargles, humidifiers, rest, diet and natural supplements. If you think your child may have RSV, be sure to contact their medical or naturopathic doctor right away so they can receive proper treatment.

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