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Ten Tips for boosting Immunity Naturally

by Rudrani Banik, M.D.

In these fluid times of the Covid pandemic, it’s important to continue to protect ourselves, our loved ones and our communities against this invisible enemy. Supporting the immune system boils down to 10 basics:

1. A Plant-Rich Diet

eating five cups of colorful fruits and veggies a day provides all the vitamins, minerals and phytonutrients the immune system needs to function well. Diversity in foods is important, so rotate various colorful fruits and veggies during the course of the week.

2. Immune-Boosting Foods

a handful of roots, bulbs and spices are known to promote immune function. These include ginger, garlic, red onion and turmeric, among others.

3. Probiotics

The 100 trillion microorganisms that reside within us, collectively known as the gut microbiome, aid digestion and immune function and fight pathogenic invaders that can cause disease. Probiotics support the gut microbiome. while probiotic supplements are available, it’s even better to regularly eat a variety of fermented foods, such as kimchi, sauerkraut, pickled veggies, yogurt and kefir.

4. Immune-Boosting Botanicals

ancient traditions like ayurveda and Traditional Chinese Medicine relied on herbs and botanicals for good health. Herbs such as ashwagandha, oil of oregano, echinacea and Sambucus nigra (elderberry) are still used today to support the immune system and fight infections due to common viruses and bacteria.

5. Plentiful Hydration

adequate hydration is the key to good health. It’s not just good for circulation, but also very important for detoxification. My thumbnail recommendation is at least an ounce of fluid daily per half-pound of body weight.

6. Adequate rest

Sleep allows the body and mind to recharge and re-energize. It does wonders to strengthen the immune system. My general recommendation is seven to eight hours a night.

7. Movement

Movement is critical to immune support. Try to move at least 30 minutes a day, whether it’s low impact and gentle, such as walking, stretching or yoga, or more intense and aerobic, such as running, biking or swimming.

8. Stress Management

Too much stress makes us more susceptible to infections. There are many ways to mitigate stress through meditation, music, gardening, reading or other practices that encourage a state of relaxation and joy. Practice some form of stress reduction at least 10 minutes a day.

9. Social Interactions

Maintaining social interactions can be challenging in a pandemic, but it’s important to our mental and physical health. Fortunately in the digital age, it’s easy to stay connected.

10. Supplements

My top picks for immune-boosting supplements are vitamins C and D, zinc, selenium, probiotics, oil of oregano, elderberry, a mushroom blend, N-acetylcysteine, quercetin and ashwagandha. when purchasing supplements, look for brands labeled “pharmaceuticalgrade.” I use an online pharmacy called Fullscript (us.Fullscript.com), which vets all manufacturers prior to offering their products.

Together these strategies can help strengthen the body’s immune reserve and protect it against Covid and other illness.

Rudrani banik, M.D., is an integrative ophthalmologist and the founder of envision Health NYC, located at 136 east 57th St., Ste. 1502. For more information, visit RudranibanikMD.com. See ad, page 29.

(Part Two)

by David Pollack, DC

Note: Part one of this article ran in the October 2021 Natural awakenings. To access that magazine online, click on Issues at NYCNaturalawakenings.com.

In October we discussed the three most popular nutraceuticals for immunity, from a functional perspective. Not just Do I have enough vitamins? but How do I get them, how do they work, and what might it mean internally if they don’t? This month we’ll talk about how to supercharge the most body’s most underappreciated system—the lymphatic system—to achieve higher immunity overall.

The Body’s ‘Sewer System’

The lymphatic system is best described as the body’s sewer system. The waste from our organs, tissues and cells drains into the lymphatic system, which is a set of glands and vessels (like our blood vessels) that run throughout the body, from our brains to our feet. The stuff our body makes is quite toxic, so it’s very important that our cells and organs aren’t sitting in this inflammatory stew. Sometimes our lymphatic system becomes clogged. This is called lymphatic congestion. If our body can’t drain its waste, it can’t function properly and will be ill-prepared to fight infection by bacteria, viruses or fungal invaders. If we are constantly inflamed, our immune system will become fatigued from constantly trying to repair the damaged tissues. Our cortisol levels will become elevated, further over-activating our immune response. The result is stress, weight gain, poor sleep and moodiness, among many other reactions.

Bad and Good Fat

The lymphatic system is also the highway for fat transportation—which means lymphatic congestion can stop weight loss in its tracks. we can diet, we can exercise, but it won’t matter. Fat is absorbed into the lymphatic system during weight loss, and if that system is congested, there’s nowhere for the fat to go. even more important, lymphatic congestion blocks the health benefits of “good” fats. These fats are used by our nervous system; our brain and nerves are mostly made of good fat. Our heart requires omega 3s, healthy fatty acids, to beat properly and keep on pumping. Our skin is made of fat. (Moisturizer is usually just synthetic fat we slather on as temporary nourishment.) Omega 3s and fish oils also lower inflammation. when the lymphatic system is clogged, it can’t transport these healing fatty acids. Thus we are constantly inflamed, and our immune system stays in overdrive.

Reasons for Lymphatic Congestion

The lymphatic system serves as the major highway for our white blood cells. Lymph is a soup of white blood cells (think pus—yuck), fat and cellular wastes. This stuff is like peanut butter. It’s really thick and has a tendency to clog, particularly at the big joints, such as behind the knees, elbows, hips and shoulders. Our lymphatic system drains back into our bloodstream just under our clavicle, or collarbone. This is the most common area of congestion. any physical injury to the shoulders, lower neck, upper back or ribs can create a physical blockage to the area through compression or impingement. This type of issue requires direct physical correction to decompress the area. a second common reason for lymphatic congestion is chronic digestive problems of any kind. (gallbladder issues, in particular, are notorious for causing lymphatic congestion.) Repairing the digestive problem is critical to successfully improving lymph flow. Some lymphatic massage will likely also be required. a third reason, though there are many more, relates to chronic stress or anxiety. There are various ways these issues intertwine, but the simplest explanation is that when we’re stressed, we tend to breathe shallowly, with our shoulders and upper chest. Typical yoga breathing is normal breathing, which happens to be the major “pump” for moving lymph: abdominal breathing creates a vacuum. In addition, when we’re chest and shoulder breathing, we tighten the muscles around the clavicle—the number-one cause of lymphatic compression.

Warning Signs

For readers wondering how to know if their lymphatic system is congested, here’s my answer: If you are tired, achy and have brain fog, it’s likely. If you have chronic digestive problems, it’s likely. If you have had any injuries to the neck, shoulders, upper chest or ribs, it’s likely. we generally hear of the lymphatic system only in relation to cancer, but this underloved body system is important for many reasons. It is second only to the digestive system in its influence on immune prowess.

Dr. David L Pollack is founder of Pollack wellness Institute, in Commack, NY. For more information, contact him at 631861-HeaL(4325) or davidpollackdc@ gmail.com, or visit Pollackwellness.com. See ads, pages 4 and 35.

Promoting Health and wellness with Chiropractic

WANtAgh ChIRoPRACtoR DIsCusses eLeveN LesseR-kNoWN BeNefIts of ReguLAR CARe

a nutritious diet and regular exercise aren't the only factors affecting health and wellness. Regular chiropractic visits can help reduce the risk of illness, ease the pain of chronic conditions and even lower stress, says gina Marino, DC, owner of the Center for the alignment of body, Mind and Spirit, in wantagh. “Chiropractors don’t just treat back and neck pain,” Marino says. “In fact, chiropractic offers an excellent way to maintain your health and avoid conditions and illnesses that can affect your quality of life.” among the many reasons patients choose to receive chiropractic care is that they are looking for a natural, holistic, noninvasive, drug-free alternative to ease their symptoms and restore their health, she says. She notes several lesser-known but important benefits of regular chiropractic care: 1. A healthier immune system: “Misaligned vertebrae in your spine or neck can press on the nerves that serve the immune system, interfering with its ability to fight illness,” Marino explains. “Spinal adjustments, a common chiropractic treatment, realigns your vertebrae and improves your resistance to diseases and infections.” 2. No more pain: unlike prescription and over-the-counter pain relievers, chiropractic isn't a temporary fix for pain, she says, adding, “Treatments target the source of the problem, wherever it is, eliminating or reducing pain and preventing it from reoccurring.” 3. Improved balance: Poor balance is more common in senior citizens but can affect people of any age, leading to falls and serious injuries. according to Marino, chiropractic treatment enhances the function of nerves involved in balance control, improves gait issues, and corrects imbalances that can cause misalignments in bones, joints and muscles. “Improving balance with chiropractic care can also help improve your sports performance and reduce your risk of injuries,” she says. 4. Natural headache and migraine relief: For people who suffer from frequent tension headaches or migraines, chiropractic treatments can relax tight muscles in their head and neck and keep the vertebrae in their neck properly aligned, Marino says. with consistent treatment, she helps patients reduce the number of days per month they experience headaches.

5. Excellent posture: Most people Gina Marino, DC don't think about their posture when they work on their laptop or send a few texts on their phone. but the cumulative effects of poor posture can strain the muscles and bones in the back, neck, shoulders and hips, causing pain and headaches, Marino says. “Chiropractic care realigns the joints, improves posture and corrects imbalances.”

6. Fewer age-related aches and

pains: aging can take a toll on the body, causing arthritis, bulging discs, decreased flexibility, poor range of motion and other problems. “we offer a variety of treatments that can help you manage age-related issues,” Marino says. 7. Less stiffness: Spinal adjustments, spinal mobilization, softtissue mobilization and massage are among the treatments Marino offers to reduce the stiffness and inflammation that can make joints feel tight. “Regular treatment is a simple way to keep your joints and muscles loose and flexible,” she says.

8. Better gastrointestinal

health: Marino offers natural solutions to address stomach pain, constipation, diarrhea, heartburn and gas. “Treatment is aimed at relaxing abdominal muscles and easing pressure on the nerves that travel to your stomach and intestines,” she says. 9. Lower blood pressure: High blood pressure stresses the arteries and your heart, increasing the risk of heart attack, dementia and heart and kidney disease. “Lower blood pressure is one of the lesser-known but very important benefits of chiropractic care,” Marino says. “High blood pressure could be related to an alignment problem in the neck in some cases. Medical researchers at the university of Chicago found that spinal manipulation resulted in a significant drop in blood pressure in people who had misaligned vertebrae in their necks.” 10. Natural stress reduction: “Stress may be unavoidable, but it doesn't have to take over your life,” Marino says. Chiropractic treatment relaxes the nervous system, loosens tight muscles and triggers the production of endorphins, the hormones that ease pain and improve mood. 11. Better sleep: according to the american academy of Sleep Medicine, 30 to 35 percent of americans experience brief periods of insomnia, 15 to 20 percent develop symptoms that last less than three months, and 10 percent develop chronic insomnia. “It’s difficult to fall asleep and stay asleep if you’re in pain or feel stressed,” Marino says. “Chiropractic care relieves insomnia naturally, helping you get the sleep you need.”

The Center for the alignment of body, Mind and Spirit is located at 2050 wantagh ave., wantagh, NY. For information or appointments, call 516-221-3500 or visit align-Me.com. See ad, page 11.

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