14 Ways to boost your immune system to stave off the VIRUS.

boost your immune systemDear Readers,

This is a crazy time, and there’s a lot of misinformation out there.

I’d like to share time-tested information, and a few new tips I’ve learned from health professionals about ways to boost your immunity . . . and the immunity of the people you lovingly care for.

You’ve heard it a million times: wash your hands, don’t touch your face, stay hydrated and rested, and eat well.

What else should you do?

The mucous membranes—the linings of our nose, throat, sinuses, eustachian tubes, upper respiratory system—-are the body’s first defense against bacteria, viruses and other toxins. Mucous traps the stuff we don’t want inside of us. We sneeze and cough in order to rid ourselves of the “invaders.” We also swallow the invaders. If the good bacteria in our stomach is doing its job, stomach acid will destroy the invaders.  So, you want to keep your mucous membranes hydrated. It’s important they stay moist and lubricated.

  1. Turn on the humidifier if you live in a dry climate. If you don’t have one, consider buying one.
  2. Use a Netti pot or Neil Med sinus rinse with Alkalol, an antimicrobial nasal wash. And please use distilled water, not purified water. This helps clear mucous to support healthier nasal passages.
  3. If your sinuses are congested use an ayurvedic oil in your nostril. Sinus Care & Nasal Oils. You can also use a cooking oil such as sesame, olive, or coconut. Just put a couple of drops of oil in each nostril 3 times a day.
  4. Gargle twice a day with warm salt water or oil. There is an email going around that says it will eliminate the virus. Although I don’t have a scientific reference for this, it’s worth a try.  Oil Pulling is an ayurvedic practice of holding and swishing 1-2 teaspoonfuls of herbalized oil in your mouth for 5-10 minutes. This practice is also said to reduce infection from bacteria and viruses.
  5. Drink water. Lots of it. Forget about sodas and juices. You need to stay hydrated in order to flush the toxins out of your body, and that includes the virus. Herbal tea and coconut water are good, also. Have coconut water on hand just in case you get a fever. It provides electrolytes naturally, without getting artificial color or sugars found in Gatorade.
  6. Take Vitamin D3–2-5,000 IU a day, depending on health and body weight. Please read my article Are You Getting Enough Vitamin D? Most people are not getting enough and that puts us in greater risk for getting the flu, and now COVID-19.
  7. Did you know that 70% of your immune system lies in your gut? Probiotics are live bacterial microorganisms that populate the human gastrointestinal tract. They combat the daily bombardment of toxins and pathogens (bacteria, fungus, parasites, and viruses) that enter our digestive system every day through contaminated food and other toxins. Recent studies show that the bacteria in your gut can also affect your mental health, mood and stress levels. Fermented foods such as kombucha, Greek yogurt, kefir, sauerkraut, miso, cottage cheese are probiotics. Probiotic bacteria colonize the digestive tract with good bacteria. Prebiotics are the food and nutrients that feed probiotics. Prebiotic fiber is found in fruits and vegetables such as artichokes, jicama, wild yams, onions and garlic, asparagus, beans, oats, chicory root and Jerusalem artichokes. Prebiotics support mineral absorption, vitamin utilization, and healthy blood sugar levels. Your gut needs both pro- and prebiotics in order to stay healthy and keep you healthy.
  8. Include EFAs (Essential Fatty Acids) in your diet. EPA/DHA from fish, nuts or algae are essential for our brain, nerves and immune system to work efficiently. Under stress, our systems become inflamed so it’s more important now than ever to make sure you’re getting enough. Ways to increase your DHA intake: eat cold-water fish such as wild-caught salmon, sardines and mackerel, at least twice a week. Add flax meal to cereal and baked goods, sprinkle flax oil on your salad, eat a small handful of walnuts at least several times a week.
  9. Take a Multivitamin Mineral for overall added protection. Make sure it is high quality.
  10. Zinc has been shown to inhibit various coronaviruses in a couple of studies. SARS coronavirus, and ZN (2+) inhibits coronavirus.  However, it hasn’t been tested on COVID-19. Still, it is always a good idea to make sure you are taking a zinc supplement, and that doesn’t mean the zinc lozenge. Most people are deficient in zinc. A researcher at the University of Pittsburgh recommends taking 25 mg of zinc morning and evening.
  11. Make sure you’re getting enough Vitamin A. Beta Carotene is the antioxidant of choice for people who are unsure about which vitamin A to take. It is the precursor of vitamin A and can be converted into vitamin A if the body needs it. It gives added protection to the immune system, skin, eyes, and lungs.
  12. Get plenty of Vitamin C-Your body does not manufacture vitamin C on its own, nor does it store it. Since vitamin C is water-soluble, it dissolves in water, and leftover amounts of the vitamin leave your body through urine. That means you need to maintain your vitamin C intake by eating citrus and other fruits and vegetables that are high in vitamin C. Dr. Ed Bauman, founder and president of Bauman College of Nutrition recommends taking a high-quality vitamin C supplement such as Vitamin C with Bioflavonoids: 500 mg. 3-5 x day of Amla (natural vitamin C with bioflavonoids from gooseberry) or 2-4 times that amount of buffered vitamin C from ascorbic acid. Or, take Ascorbyl palmitate. It is a fat-soluble form of vitamin C, which is better absorbed than ascorbic acid, the water-soluble form. It offers all the benefits of ascorbic acid, plus it won’t flush out of the body as quickly as ascorbic acid, and it is able to be stored in cell membranes until the body needs it.
  13. Eat a variety of colored fruits and vegetables. There’s not much left on the grocery store shelves at the moment. But the next time you shop, fill up your cart with fruits and veggies that contain antioxidants and carotenoids to boost your immune system.
  14. Make Healthy Choices

Choose these

  • Water, green tea, herbal teas
  • Nuts & seeds
  • Avocado, olive oil, omega-3 fatty acids
  • Fresh fruits and Veggies
  • Fish, high-quality protein
  • SOUL foods (seasonal, organic, unadulterated, local)
  • Sugar alternatives: stevia, monk fruit, coconut sugar, maple syrup, agave, birch sugar, honey

Avoid these

  • Coffee, soda, artificial sweeteners
  • Chips, cookies, pastries, candy
  • Poor quality fats (hydrogenated,
  • Processed lunch meats
  • Dairy products with rBGH (growth hormones)

Remember this

Whether you’re eating breakfast, lunch, dinner or a snack, always think protein! Protein helps build cells and tissues and supports our strength.

Build your meal around chicken, fish, tofu, cottage cheese or eggs, and then add low-starch vegetables or fruits. The general rule is to eat 3-4 ounces of lean, dense meat or 6 ounces of fish. Women should aim for around 30 grams of protein. Men should aim for around 40 grams of protein. Another rule of thumb is to divide your plate in half. Fill half of the plate with veggies, one quart with a protein, and the other quarter with a whole grain such as quinoa, rice, barley, etc.

Please take care of yourself. And if you are a caregiver, take double care of yourself. You won’t be of help, if you get sick.

All the best to you and your family.

Barbra


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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”—Winner of the 2018 Book Excellence Award in Self-Help—in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

A UTI, fall or a cold can lead to cognitive decline and even death in a person with Alzheimer’s disease

Dementia disease and a loss of brain function and memories

November is Alzheimer’s Awareness Month 

People with Alzheimer’s who get even a mild respiratory or gastrointestinal infection, or a bump or bruise are at risk for having a significant, permanent memory loss, according to a report that was published in the September 8, 2009 issue of the journal Neurology. These patients can have high levels of tumor necrosis factor—alpha (TNF-a)—a protein that is linked to inflammation and is associated with memory loss and cognitive decline.

In the study, which was done at the Clinical Neurosciences Research Division at the University of Southampton, United Kingdom, 222 Alzheimer’s patients were followed for six months. Of those, 110 people had an infection or injury that resulted in inflammation. These individuals had twice the memory loss during that period of time as the individuals who did not have an illness or injury. Researchers attribute the memory loss to inflammation. In patients whose TNF-a levels were high to begin with, an infection increased their memory loss to 10 times more than those who had low TNF-a levels.

Clive Holmes, PhD, lead researcher, said that this population should be vaccinated against the flu, and infections and injuries should be treated as soon as possible.

It is not uncommon for an elderly person to die from a urinary tract infection, especially someone who has dementia. Even a mild cold can develop into a serious pneumonia and lead to death in an elderly person. My husband developed a kidney stone, and died six weeks later. He progressed from a person in mid- to late-stage Alzheimer’s to someone in the final stage of Alzheimer’s, unable to walk or talk.

Tips for keeping you and your loved one healthy and safe

  • Inoculate against flu, pneumonia and shingles
  • Boost immunity with zinc, vitamin D and vitamin C
  • Prevent falls and accidents (recommended: Complete Guide to Alzheimer’s Proofing Your Home by Mark L. Warner
  • Reduce systemic inflammation with a curcumin (turmeric extract) supplement
  • Use a humidifier to moisturize nasal passages and mucous membranes to help keep them healthy
  • Engage in gentle exercise to reduce inflammation
  • Keep hydrated by drinking at least 6-8 glasses of water each day
  • Reduce risk of urinary tract infections with D-Mannose powder and cranberry extract 
  • Use essential oils (lemon, peppermint, lavender, frankincense, bergamot, thyme, sandalwood, vetiver, myrrh) to boost immunity. For more information about the use of aromatherapy to reduce stress, improve immunity, reduce agitation, and to promote relaxation read chapter 18 “Aromatherapy” in “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn
  • Eat yogurt. 70% of your immune system lies in your gut. Probiotics are live bacterial microorganisms that populate the human gastrointestinal tract. They combat the daily bombardment of toxins and pathogens (bacteria, fungus, parasites, and viruses) that enter our digestive system every day through contaminated food and other toxins. Recent studies show that the bacteria in your gut can also affect your mental health, mood and stress levels. Fermented foods such as kombucha, Greek yogurt, kefir, sauerkraut, miso, cottage cheese are probiotics. Probiotic bacteria colonize the digestive tract with good bacteria. Prebiotics are the food and nutrients that feed probiotics. Prebiotic fiber is found in fruits and vegetables such as artichokes, jicama, wild yams, onions and garlic, asparagus, beans, oats, chicory root and Jerusalem artichokes. Prebiotics support mineral absorption, vitamin utilization, and healthy blood sugar levels. Your gut needs both pro- and prebiotics in order to stay healthy and keep you healthy.
  • Drink mineral broth. It helps alkalinize the body and warm the system. It also helps counter the negative effects of stress. Have it as a bowl of soup or sip it throughout the day. Use your vegetables scraps or chop 2 cups yams, 1 medium potato, 1 cup zucchini, 1 cup cabbage, 1 cup green beans, 2 cups celery, 1 cup onions. Add herbs, garlic, parsley–anything you like. Place in a large pot, cover with water, bring to a boil, turn down to a simmer, and cover for 3-5 hours. For more information read chapter  31 “Nutrition” in “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn

BarbraCohn__

A popular prostate cancer treatment puts men at risk for Alzheimer’s & dementia

Man thinking.

I know several men with prostate cancer. In fact, one of them is on his death-bed. But don’t worry. It’s a slow-growing cancer, and it’s possible to live with it for a long time. It’s also possible to avoid. (see below) But first, here are some things you should know

The American Cancer Society predicts that 220,800 new cases of prostate cancer would be diagnosed in 2015. An estimated 27,640 men will die of it. African-American men are more likely to get prostate cancer and have the highest death rate. Other than skin cancer, prostate cancer is the most common cancer in American men. In other parts of the world — notably Asia, Africa, and Latin America — prostate cancer is rare.

If you are a man over 50 years old and don’t already suffer from prostate problems, the odds are 2 to 1 that you will before you turn 59.

Almost all men experience the symptoms of prostate enlargement and some form of prostate-induced discomfort during their lifetime, and especially after the age 50. These include frequent and urgent urination, urination through the night, a weak stream or one that is difficult to start or stop, and reduced sexual libido. The symptoms typically appear with the beginnings of hair loss and eventual baldness. The cause is an imbalance of sex hormones.

The connection between dementia and ADT therapy

A new study at the Perelman School of Medicine at the University of Pennsylvania found there is a connection between androgen deprivation therapy (ADT) — a testosterone-lowering therapy for prostate cancer– and dementia.

Their previous studies have shown men who undergo ADT may be at an increased risk of dementia, including Alzheimer’s disease, compared to men who were not treated with the therapy. This new analysis — the largest of its kind ever performed on this topic — shows that all existing studies taken together support the link to dementia and show a possible link to Alzheimer’s.

This is not good news. The common side effects of ADT are hot flashes and enlarged breasts, which are definitely annoying but symptoms you can live with. Dementia and Alzheimer’s are another story.

Other treatments for prostate cancer include surgery, radiation, and brachytherapy, a type of internal radiation that plants radioactive “seeds” in the prostate. But these treatments also carry risk of side effects including urine leakage, poor sexual function, and bowel problems. It’s important to speak with your doctor to determine which treatment is best for you and what side effects you are willing to live with.

Prevention is the key

  • b-Sitosterol is one of a group of phytosterols that promote prostrate and male uro-genital health. b-sitosterol and other phytosterols support male urinary and prostate health by inhibiting the uptake of cholesterol into the blood. This redirects the conversion of cholesterol into the steroids from which the sex hormones are made. As hundreds of scientific studies have demonstrated, the cells of the prostate respond to these rejuvenated hormones and de-proliferate, reducing the size of the prostate and the symptoms
  • Boron is found in red wine, raisins, peanuts, apples, pears, peaches, oranges, grapes, lima beans, and peanut butter. Studies have shown that men with the highest boron intake were 65 percent less likely to develop prostate cancer than men with the lower boron intake. Researcher found that boron’s cancer-fighting effects seem to be specific for prostate cancer, so make sure you eat your daily dose of apples and oranges.
  • If you like tomato sauce, you’re in luck. Lycopene is a powerful antioxidant found in red fruits and vegetables, especially tomatoes, watermelon, red grapefruit, and guava. Researchers have linked the frequent use of lycopene from tomatoes to a lower risk of prostate and other cancers. Interestingly, Lycopene is best assimilated and absorbed after eating tomatoes cooked in olive oil.
  • Selenium intake has been directly associated with lower risk of prostate cancer. In a Harvard School of Public Health study, men who received at least 200 micrograms of selenium in a daily nutritional supplement were one-third less likely to get prostate cancer than the men who received a placebo. Selenium is found in tuna, brazil nuts, and sunflower seeds.
  • Zinc is important for a healthy prostate gland. Since the prostate gland requires 10 times more zinc than any other gland or organ in the body, researchers believe that a zinc deficiency might contribute to BPH. Foods that are high in zinc: pumpkin seeds, oysters, beef, lamb, toasted wheat germ, spinach, squash seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms. Play it safe and take a zinc nutritional supplement. Make sure it contains some copper, which optimizes absorption.

What does the prostate gland do?

The prostate is the size and shape of a walnut and is located under the bladder and directly in front of the rectum. It secretes a thick, whitish fluid that provides about half the fluid in semen, and helps transport sperm.

What causes prostate problems?

After about age 40, the prostate begins to grow in just about every male because DHT (dihydrotestosterone), a potent form of the male hormone testosterone, isn’t excreted efficiently. DHT then accumulates in the prostate, causing prostate cells to rapidly reproduce. Sometimes the enlargement is a sign of cancer. But usually the result is a condition called benign prostatic hyperplasia. Most doctors refer to enlarged prostate simply as BPH.

As BPH develops, the prostate may press against the neck of the bladder or urethra, squeezing the pipe shut, like stepping on a garden hose. This pressure can make it difficult to urinate and may result in a variety of symptoms:

  • Urgency—the need to go immediately
  • During urination, there is a thin stream of urine that stops and starts instead of a full, steady stream
  • Hesitancy or difficulty starting urine flow
  • Dribbling after urinating
  • Nocturia — having to get up frequently at night to urinate
  • Increased frequency of urination
  • Increased risk of infection if the bladder does not empty entirely and urine is retained

Unlike BPH, prostate cancer may not give symptoms in its early, curable stage. This is why every year start in your 40s it’s important to get a PSA (Prostate Specific Antigen) test, in which the blood is analyzed for evidence of cancer.


Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.