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Zinc levels are startlingly low in many of us – that is what we are finding as we give more and more zinc tolerance tests. The overwhelming majority of people appear to have at least mild, usually more moderate, deficiency. How do we test? We give a small amount of a zinc challenge liquid to be held in the mouth for 30 seconds, then spit out. Depending on the taste, or lack of, that you perceive, we can gauge overall zinc levels.
Zinc plays many roles in our bodies, taking part in over 200 enzyme reactions! Perhaps its most notable roles are in immune function, regulation of proper metabolism, liver function, and reproductive health. Don’t let your body run low on this very important nutrient – stop by the store for a zinc test!

With the new year for many comes a desire to make changes in eating habits. Getting on a health kick can be exciting for a while, especially when its influence begins to bring beneficial changes in how we feel. Often, however, the new regimen begins to become hard to maintain, whether because the food preparation takes longer, it requires more planning, or we begin to feel we can “slip” a little and it won’t make any difference.

I would like to propose that the best way to keep ourselves on track with diet and health goals lies in education and awareness. Remaining mindful of what we are eating does two things:
- It helps us make healthful choices
- It provides us a richer relationship with the truly good foods available to us
One great way to gain awareness is to watch the film “Food, Inc.” (available on Instant View from Netflix), which explains how big industry has changed our food supply for the worse. Yes, they are feeding many people for little money (yet themselves reaping huge rewards), but the poor quality resulting from all the processing is taking a major toll on our collective health. The images from a film like “Food, Inc.” are sure to remain vivid with you as you stand by the meat counter at the local supermarket, or browse the produce department. Thinking about where our food came from before it appeared in the market helps us establish a connection and make better decisions as to whether it is a quality product or not, and whether it will truly nourish us or simply satiate hunger!

A good documentary will often leave us seeking more knowledge on its subject….keep the quest going by subscribing to an online health newsletter such as Mercola.com, Tufts Health Letter, or the Nutrition Action Health Letter by the Center for Science in the Public Interest. Another valuable source of information is ScienceDaily.com, which has a Health & Medicine Section, as well as PubMed.gov, a government listing of medical studies conducted worldwide.

You will surely find that the more you learn, the more you realize you can’t rely on industry or regulatory agencies to look out for your health. Dig deeper on topics that interest you to find unbiased, scientifically proven information. Remain reflective and vigilant when presented with information that sounds “too good to be true” (or too good to be healthful). If we can ever be of help in interpreting information you come across please don’t hesitate to email us at Karin@alpineapothecary.com.

A report released yesterday by the Institute of Medicine outlined the group’s findings based on an analysis of studies and input from clinicians. What is the Institute of Medicine? According their website, it is “an independent, nonprofit organization that works outside of government to provide unbiased and authoritative advice to decision makers and the public”. However, upon closer look at this group, one finds that 54.8% of the funding comes from the federal government. Additional funding is through: a large sum from the Robert Wood Johnson Foundation (originally started by the founder of Johnson & Johnson – one of the largest health care and pharmaceutical corporations, and whose ongoing investment funding is not specifically noted on their website), other large philanthropic organizations, pharmaceutical manufacturers, and other smaller groups. With so many different interest groups involved in the Institute of Medicine, is it realistic to expect unbiased reporting?
I find it better to look at studies for myself and draw my own conclusions. The amounts of studies which have been conducted worldwide point to overwhelming evidence that our Vitamin D levels are alarmingly low. Our government has stated that a level of 30 ng/ml is considered low, while other experts are suggesting that levels of 50 ng/ml are more the optimal range. The IOM report states that supplementation with Vitamin D is not necessary, but in the patients I have spoken with who have had their Vitamin D levels drawn, even in the summer months, the levels are consistently well below 30. If one is going to opt to not supplement, I suggest having a level drawn in February, when sun exposure has been at a minimum, to determine whether dietary Vitamin D is adequate.
For questions on Vitamin D’s role in specific health issues, I strongly urge visiting http://www.ncbi.nlm.nih.gov/pubmed, the government listing of medical studies, to evaluate their findings. We live in an age when such a wealth of information is at our fingertips – we need to take advantage of it and not simply accept reporting which has the potential of being biased.

A thorough discussion of immune strengthening nutrients would not be complete without emphasis on the benefits of Vitamin D.  In our house, we firmly believe its use over the last two years has reduced the number of days any one of has been under the weather from some type of infection.  I urge you to visit this incredibly informative website: www.vitamindcouncil.org , to become well educated on the many ways Vitamin D can create positive effects on your health!

Thank you for tuning in this week!  Alpine Apothecary wishes everyone a healthy winter season.  Please don’t hesitate to contact us with any questions!

Many herbs have been studied for immune boosting properties over the past century.  The German Commission E, a widespread effort spanning 16 years, produced a set of monographs describing efficacy, toxicity, and usage for many medicinal plants.  It can be a used as a good starting place to evaluate an herb’s usefulness.  However, studies continue to be conducted all over the globe in an effort to determine which natural substances might be useful in our quest for anti-viral, bacterial, and microbial agents without the adverse effects of antibiotics and which will not contribute to resistance issues.  Another great source of information is the compilation of studies found at http://www.ncbi.nlm.nih.gov/pubmed .

A complete review of herbs which have shown efficacy could span many pages.  Here is a summary of herbs which have yielded favorable results:

• Echinacea – Especially when taken at the very first sign of cold, this herb can stimulate one’s immune system to chase it off.  It should be used in short duration when needed, and less as a preventative herb.

• Astragalus -It’s recommended usage is similar to Echinacea and is best reserved for when a cold is imminent.

• Aloe Vera- Extracts of this herb exhibit anti-bacterial and anti-fungal properties.  Its usage is still being studied for a variety of conditions, but in an immune supplement it can act as an anti-inflammatory on mucus membranes.

• Golden Seal – This herb is another stimulatory agent for when our immune system is challenged by a viral infection and is commonly added to herbal combinations.

• Garlic – Its benefits extend well beyond the immune system, to cardiovascular and general vascular health.  Be sure to use a product with tested potency for the active component, allicin.

• Elderberry – Another well-rounded herb which is also helpful for cholesterol levels, vision, heart health, and general anti-oxidant activity.  It contains bioflavonoids which boost immune strength.  The safety profile and pleasant flavor of this herb makes it favorable for use in children’s products.

In summary, I feel the use of herbs when one feels an impending infection can be very valuable.  What works for one person may not be as helpful for another, so it is worthwhile to continue experimentation if one preparation does not seem to have much effect.  The source of the supplement is crucial as herbs need to be properly handled to maintain potency.  Buying from manufacturers who continually test their products and who offer their products up for outside testing is a way to assure one is truly getting a quality product.

One last note, which applies to all the nutrients discussed this week, is that they must all be used in combination with positive lifestyle habits.  They cannot fight the infection alone!  We need to help our bodies by getting proper sleep, reducing stressors, taking in plenty of water,  and maintaining a healthy diet (primarily, one very low in sugar and simple carbohydrates, and high in fresh produce for maximum anti-oxidants).

References

Int Immunopharmacol. 2001 Jul;1(7):1275-84. Acemannan purified from Aloe vera induces phenotypic and functional maturation of immature dendritic cells. Lee JK, Lee MK, Yun YP, Kim Y, Kim JS, Kim YS, Kim K, Han SS, Lee CK.

Clin Ther. 2006 Feb;28(2):174-83. Echinacea in the prevention of induced rhinovirus colds: a meta-analysis. Schoop R, Klein P, Suter A, Johnston SL.

J Med Food. 2008 Sep;11(3):493-8. Immune modulation of macrophage pro-inflammatory response by goldenseal and Astragalus extracts. Clement-Kruzel S, Hwang SA, Kruzel MC, Dasgupta A, Actor JK.

Recent Pat Antiinfect Drug Discov. 2010 Jan 1;5(1):91-3. Antimicrobial effect of garlic (Allium sativum). Goncagul G, Ayaz E.

PLoS One. 2010 Sep 3;5(9):e12561. Regulation of inflammatory gene expression in PBMCs by immunostimulatory botanicals. Denzler KL, Waters R, Jacobs BL, Rochon Y, Langland JO.

It’s not just for Pina Coladas anymore!  Coconut belongs right up there with all the other health foods, for several reasons.  First, and the one most fitting to our theme this week, is the immune boost it gives.  Coconut contains a substance called lauric acid, which has been shown to have anti-infective activity.

Mary Enig, PhD, is a scientist regarded as a leading expert in the field of nutritional fats.  Her thoughts on coconut oil: “Approximately 50 percent of the fatty acids in coconut fat are lauric acid.  Lauric acid is a medium chain fatty acid, which has the additional beneficial function of being formed into monolaurin in the human or animal body.  Monolaurin is the antiviral, antibacterial, and antiprotozoal monoglyceride used by the human or animal to destroy lipid coated viruses such as HIV, herpes, cytomegalovirus, influenza, various pathogenic bacteria including listeria monocytogenes and heliobacter pylori, and protozoa such as giardia lamblia.  Some studies have also shown some antimicrobial effects of the free lauric acid.”

Add to these immune effects the fact that as a MCFA (medium chain fatty acid), coconut is metabolized differently from other fats and used preferentially as an energy source rather than to form fat.  In addition, coconut oil has been found to increase basal body temperature and metabolism in people suffering from low thyroid function.

For all these reasons, coconut is a terrific addition to one’s diet.  But don’t buy the sweetened versions commonly found in the supermarket baking supply aisles!  Unsweetened shredded or grated coconut can be found in bulk food sections and health food stores.  It makes a flavorful and healthful addition to breakfast foods and snacks.  Coconut oil makes a terrific substitute for butter or other vegetable oils.  Coconut milk is readily available in cans for cooking or cartons for drinking – think stir-frys and smoothies!

More concentrated immune support can be found in a supplement called Monolaurin, which is the substance credited with the anti-viral and anti-bacterial effects.  It is commonly used in patients with Chronic Fatigue Syndrome, where low-grade infections of viruses such as Epstein Barr are suspected.  For general immune boosting, it can be used in a dosage of 1-2/ daily.

Given its wonderful taste and considerable health benefits, be sure to consider adding some coconut to your diet this winter!

Appl Microbiol Biotechnol. 2010 Jul;87(3):1101-8. Epub 2010 May 1. Anti-yeast activity of a food-grade dilution-stable microemulsion. Zhang H, Xu Y, Wu L, Zheng X, Zhu S, Feng F, Shen L.

J Drugs Dermatol. 2007 Oct;6(10):991-8. Novel antibacterial activity of monolaurin compared with conventional antibiotics against organisms from skin infections: an in vitro study. Carpo BG, Verallo-Rowell VM, Kabara J.

J Immunol. 2005 May 1;174(9):5390-7. Saturated and polyunsaturated fatty acids reciprocally modulate dendritic cell functions mediated through TLR4.  Weatherill AR, Lee JY, Zhao L, Lemay DG, Youn HS, Hwang DH.

What are probiotics?  They are the beneficial organisms which reside in our guts in a win/win relationship.  We provide them with food and they help us to digest our food, as well as confer other benefits on us.   It has been confirmed by many studies that probiotics boost immune function, although the exact mechanism has not been conclusively proven.  We do know that the entire gastrointestinal system plays a very significant role in our immunity.  Its mucosal lining, from the mouth to the other end, serves as our main barrier to keep harmful organisms out and contains enzymes which can break down the cell walls of many bacteria.   The gut is filled with various types of immune cells, from B-lymphocytes to dendritic cells, to macrophages.  It is thought that the gut constitutes roughly 40% of our immune function.  Since the GI tract is essentially a tube which separates our internal cells from the exterior, it makes sense that keeping it well fortified will only boost our overall immune strength.  Should its strength be compromised, its constant bombardment from unwanted organisms  can tax the system, weakening it and leaving us more susceptible to catching a cold, for example.

We can help out tremendously by helping to keep the barrier healthy with an appropriate level of beneficial bacteria.  These can come in the form of foods such as yogurt (but make sure it contains live active cultures and NOT many grams of sugar!), kefir, and fermented foods (e.g. sauerkraut, miso, natto, pickled vegetables).  A more concentrated way of taking them in is in supplement form.  A wide variety of products are available, so here are some guidelines on choosing a good one and how to best take it:

-          Stability – Some require refrigeration and some are shelf-stable. One is not better than the other, as long as they are formulated to the temperature specified.  Generally, the shelf-stable ones will have a lower concentration of cultures.

-          Spectrum – Many studies are being conducted to determine exactly which strains are most beneficial for immune support. We do know that lactobacillus and bifidobacterium strains have activity in the large and small intestine and have exhibited immune boosting ability.  It is advisable to use a product which has a spectrum of at least 4-5 different strains.

-          Absorption – Since our stomach acid helps to serve the purpose of killing organisms, it presents a barrier in getting live cultures through and to the intestines where they are needed.  Supplement companies have developed various mechanisms to make this possible.  Be sure to use a supplement from a reputable company who has tested their probiotics to ensure they are actually making it through the stomach.

-          Timing – Probiotics are best taken on an empty stomach, most likely because the acidity in the stomach is less when food is not present.

Adding probiotics to your diet in whichever form works best for you is another way you can keep defenses high and boost your overall health!

Ask just about anyone to name one vitamin that is helpful for colds and Vitamin C is bound to be the one named.  Dr. Linus Pauling is credited with sparking interest in Vitamin C, not only for immune function but beneficial effects on heart disease, diabetes, and cancer.  He personally used high doses of Vitamin C and felt it greatly reduced the number of colds he experienced.  His claims received much attention beginning in the 1970’s, so that numerous studies were conducted in the next 3 decades.  Analysis of these studies by Dr. Harri Hemila found an overall benefit in regards to prevention and duration.  Results were more favorable in groups of participants more prone to stress, whether through sports or jobs (e.g. soldiers).

These findings are well supported by work done by Dr. James Wilson, who has analyzed the role of Vitamin C in our stress response, including the proper production and use of cortisol, the stress hormone.  Perhaps the need for Vitamin C to prevent colds is even greater now than in the previous decades, owing to the fact that our lifestyles as a whole have become much more stressful?

Would taking Vitamin C be helpful for you?  To answer this you might look at benefit versus risk.  What are the risks of vitamin C supplementation?  It is a water-soluble vitamin and has shown remarkably low toxicity.  Because it enhances iron absorption, it is possible that it could lead to high levels of iron, so intake of iron should be assessed before taking mega-doses on a consistent basis.  The only other side effect which occurs regularly is diarrhea, which is actually used by many practitioners to serve as a guide to knowing what the correct dosage is for a patient.  It is commonly recommended that patients take 500 mg every hour until their stools are loose and watery, at which point they should stop and maintain a dosage 500 mg less than that which induced the effect.

Because it is water soluble and readily excreted, taking Vitamin C in smaller quantities throughout the day, and/or using a supplement which is sustained-release will increase its effects.

On a final note, Vitamin C absorption and usage has been shown to be enhanced in the presence of bioflavonoids, a large group of antioxidants from fruits and vegetables.  Using a Vitamin C supplement which contains a 2:1 ratio of Vitamin C: Bioflavonoids is the optimal  form for immune and stress-response support.  Since the basis for such a supplement is to mimic how Vitamin C is found in nature, it makes sense that incorporating plenty of raw vegetables and fruits which are high in Vitamin C would be the ideal form for overall health.  Produce with highest amounts of Vitamin C include oranges, grapefruits, sweet red pepper, broccoli, potatoes, and strawberries.  A daily diet including 2.5 cups of a variety of fruits and vegetables is estimated to contain roughly 200 mg of Vitamin C, which may be adequate for some, but may well create a need to supplement for individuals under various forms of stress.

Vitamin C may seem like an “old housewife” remedy, but its safety and usage are well documented and its availability is widespread and economical, making it a perfect tool in helping to fight the viruses to which we are continually exposed.

References

Linus Pauling Institute Newsletter, January 2006; Jane Higdon, Ph.D.
Updated in November 2009 by: Victoria J. Drake, Ph.D.
Reviewed in November 2009 by: Balz Frei, Ph.D.
Director and Endowed Chair, Linus Pauling Institute
Distinguished Professor, Dept. of Biochemistry and Biophysics
Oregon State University; Copyright 2000-2010  Linus Pauling Institute

This mineral is more important than you “zink”!

No, that’s not my German Opa talking… science has proven that ZINC truly is a crucial nutrient for several body systems.  It’s role in the immune response became clear in the 1960’s when studies revealed that those suffering from widespread infections in endemic areas of the world were overwhelmingly found to be zinc deficient.    More common in the Western world are mild deficiencies, which are still linked with increased susceptibility to various infections.

Although we know zinc is so important in keeping our resistance to infections high, it is not yet clear whether taking lozenges at the first sign of a cold is helpful.  Some studies say yes, some show no difference.  The nasal spray, Zicam, was removed from the market because of a predisposition to cause a loss of sense of smell.

While the issue of whether benefits are produced acutely is still under question, how can you take advantage of zinc’s protection during the winter months?  By making sure you are topped off as a preventative measure.  A listing of the foods highest in zinc content is listed below.  It is also available in supplement form, in a variety of salt forms.  Zinc picolinate is well absorbed, as are the sulfate and chelates.  It is best to take zinc separated from foods as they may hinder absorption.  A maintenance dose of 15 mg is usually sufficient, although using 30 mg daily for a short period of time may help to bring up levels which are low.

Is there a way to know whether your zinc levels are low?  Yes, in the form of a taste test called the Zinc Challenge.  We can give you a small amount of liquid to hold in your mouth for 30 seconds.  If you get a strong taste of something like hydrogen peroxide right away, it is a good sign and means your body has adequate stores of zinc.  Tasting nothing, or deriving only a mild flavor indicates additional amounts are needed to keep your immune system ready for exposures.  Stop by the pharmacy at any time to take the challenge!

Below are food sources as mentioned…..

Shellfish, beef, and other red meats are rich sources of zinc. Nuts and legumes are relatively good plant sources of zinc. Zinc bioavailability (the fraction of zinc retained and used by the body) is relatively high in meat, eggs, and seafood because of the relative absence of compounds that inhibit zinc absorption and the presence of certain amino acids (cysteine and methionine) that improve zinc absorption. The zinc in whole grain products and plant proteins is less bioavailable due to their relatively high content of phytic acid, a compound that inhibits zinc absorption (5). The enzymatic action of yeast reduces the level of phytic acid in foods. Therefore, leavened whole grain breads have more bioavailable zinc than unleavened whole grain breads. Recently, national dietary surveys in the U.S. estimated that the average dietary zinc intake was 9 mg/day for adult women and 13 mg/day for adult men (4). The zinc content of some relatively zinc-rich foods is listed in milligrams (mg) in the table below. For more information on the nutrient content of specific foods, search the USDA food composition database.

*A three-ounce serving of meat is about the size of a deck of cards.

References

Mol Med. 2008 May-Jun;14(5-6):353-7.  Zinc in human health: effect of zinc on immune cells.  Prasad AS.

Shankar, A.H. & Prasad, A.S. Zinc and immune function: the biological basis of altered resistance to infection. American Journal of Clinical Nutrition. 1998; volume 68: pages 447S-463S.  (PubMed)

NAC is a supplement you may not hear about all too often but it has potent activity, as shown by many studies which demonstrate its protective effect. NAC is an acronym for N-acetylcysteine – a form of one of our amino acids (which are the building blocks of proteins). Linked together with two other amino acids, glutamine and glycine, it forms something called glutathione. It is actually the glutathione which is thought to be responsible for improving several different parameters of immune function.

Although it is the glutathione which does the work, supplementing with glutathione directly is not as beneficial since it is not absorbed very well from the intestinal tract. Since glutamine and glycine are usually plentiful in the diet, boosting cysteine levels with NAC will increase glutathione and create the beneficial effects. Supplementing with a dosage of 600 mg once daily can be a safe and effective addition to efforts to optimize immune system strength.

NAC also has mucolytic activity and thins mucus by breaking bonds. It has been used in conditions such as emphysema, bronchitis, tuberculosis, and COPD.

As an antioxidant, NAC, helps to support respiratory and detoxification systems to help us fight off infections. This becomes a harder job for our bodies in the winter, as we are more impacted by exposure to inside pollutants during the winter months, when many of us don’t have as much access to fresh air throughout the day.

References

Respiration. 2000;67(5):552-8. Inhibitory effect of N-acetylcysteine on adherence of Streptococcus pneumoniae and Haemophilus influenzae to human oropharyngeal epithelial cells in vitro. Riise GC, Qvarfordt I, Larsson S, Eliasson V, Andersson BA.

Free Radic Biol Med. 2008 Nov 1;45(9):1252-62. Epub 2008 Jul 27. The glutathione precursor N-acetylcysteine improves immune function in postmenopausal women. Arranz L, Fernández C, Rodríguez A, Ribera JM, De la Fuente M.