SLIDE 1 HOW YOUR EMOTIONAL WELLNESS IS AFFECTING YOUR IMMUNITY
A f r e e w e b i n a r d i s c u s s i n g t h e c o n n e c t i o n b e t w e e n o u r p h y s i c a l a n d e m o t i o n a l h e a l t h a n d w h a t w e c a n d o t o b o o s t
- u r i m m u n e s y s t e m s a n d s t a y h e a l t h y i n t h e m o n t h s t o c o m e
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SLIDE 2 WEBINAR HOSTS
D r . N e i l B o m a r V P , M e d i c a l S e r v i c e s a t M i l e s t o n e s D r . S a r a B o m a r F u n c t i o n a l M e d i c i n e P h y s i c i a n
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SLIDE 3 The content in this webinar is provided for informational purposes only and is not intended to serve as medical advice or as a substitute for the medical advice of your physician. If you have any concerns or questions about your health, you should always consult with a physician or
- ther healthcare professional.
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MORNING ROUTINE
Start the Day Right
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CONNECTING
Connection Matters
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THE GUT
What’s Your Gut Telling You?
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SLIDE 12 SUGAR AND THE GUT
Cut out sugar and high glycemic index foods:
“The Effect of Short-Term Hyperglycemia on the Innate Immune System” https://www.ncbi.nlm.nih.gov/pubmed/26897277
Support your gut with probiotics:
Double-blind controlled clinical trial with 136 subjects showed reduced severity and length of URI on probiotics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995450/
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MOVE YOUR BODY
The Body Keeps the Score
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Exercise and URTI Risk
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IMMUNE SUPPORT THROUGH EXERCISE
Walking briskly: : 30-45 minutes, 4x/week HIIT (H (High Inten tensity ty Inter terval l Training): ): 20 minutes, 3-4x/week Weight Training: : 20 minutes, 3-4x/week ü Protects against oxidative stress ü Lowers inflammation due to fat storage ü Decreases T-cell aging ü Protects telomere length (DNA)
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STRESS REDUCTION
Your Breath is Always with You
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SLIDE 22 Mean trait anxiety from the Spielberger State-Trait Anxiety Inventory (24) measured separately by group and time. Error bars reflect means ± SE.
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SLIDE 23 Means ± SE antibody rise from the 3- to 5-week to the 8- to 9-week blood draw in the Meditation and Control groups. The ordinate displays the difference in the log-transformed antibody rise between the 3- to 5- and the 8- to 9-week blood draws derived from the hemagglutination inhibition assay
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SLIDE 24
MEDICATORS
You Just Thi Think nk It’s Helping
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SLIDE 25 SMOKING / ALCOHOL EFFECT ON IMMUNITY
Sm Smoki king / vaping lower ers immunity, y, is pro-in inflam ammat atory, an and in increas ases AC ACE-II II receptor expressio ion
https://doi.org/10.3390/jcm9030841
Alcohol limit to 1 serving wine per day: § Increases blood glucose level § Increases stress on liver
“Alcohol’s Effect on Host Defense,” PMID: 26695755
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SUPPLEMENTS
Boosting Your Immune System
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SUPPLEMENTS FOR IMMUNE SUPPORT
Vitamin A
§ Mixed Retinol and Beta Carotene § 10,000 IU/day
Vitamin C
§ Ester C is best tolerated § 1,000 mg/da
Vitamin D
§ 2,000 – 5,000 IU with 90 mcg Vit. K
Zinc
§ 15-30 mg/day with Copper 2-4 mg/day
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OTHER SUPPLEMENTS TO SUPPORT IMMUNITY
NA NAC: 600/day or twice/day El Elder derber berry: 2 tsp/day = 100mg Qu Quer ercet etain: 500 mg/day Me Melaton tonin: 1-5 mg/day
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SLEEP
Your Most Important 8 Hours
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