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soothe stress for ultimate wellness page 20
magazine presents
optimal
immunity
6
Olympian
Christie
Rampone:
simple ways
to stay well
10
best
Immune-Boosting
Scoring
Super
Health
supplements
Common
threats
to good
health
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e plate
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p o you
Publisher
Joanna Shaw
magazine presents
Managing Editor
Kim Erickson
Copy Editor
Brandon DuVall
Creative Director
Karen Sperry
Copyright © 2014 by
Kim Erickson and Active
Interest Media, Inc.
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information contained herein
is provided for educational
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Health and Education Act
of 1994 and is not intended
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optimal
immunity
W
hat does optimal immunity mean to you? Does
it mean being free from
everyday illnesses like the common
cold, recovering from a serious
disease, or living to a certain age?
The truth is, optimal immunity
is more than just the absence of
disease or the number of birthdays
Kim Erickson
you celebrate. It’s also defined as
Managing Editor
living a vibrant and energetic life.
In fact, a robust immune system is
the foundation of optimal health from head to toe.
Creating a strong immune system can protect and invigorate
you 365 days a year. But it takes more than simply harnessing
your body’s innate ability to heal itself. Optimizing immunity
involves adopting healthy habits. This booklet can get you
started with smart strategies for improving your diet, incorporating exercise, and boosting your energy levels. You’ll also
discover cutting-edge, targeted, immune-specific supplements clinically shown to strengthen your defenses against
both everyday ailments and more serious chronic illnesses.
Together, these tips will help you sidestep illnesses while
giving you the tools you need to meet each day with vitality.
So if you’re ready to build a healthier life, turn the page to
take the first step in your journey toward optimal immunity.
Let’s get started!
Check out the latest issue of
Amazing Wellness magazine at your local Vitamin Shoppe or at
www.amazingwellnessmag.com
Chapter One
Immunity 101
L
et’s face it, most of us take our immunity for granted … at least until we get sick.
But, even though we don’t give it much thought, our immune system works
incredibly hard 24/7. Comprised of specialized tissues, organs, cells, and chemicals, this intricate system actively identifies and neutralizes harmful viruses, bacteria,
and environmental contaminants before they can make us ill.
A huge army of white blood cells known as phagocytes and lymphocytes are among
the most important components of a healthy immune system. Some phagocytes, called
macrophages, constantly patrol your body, destroying germs as soon as they enter.
Macrophages also produce Tumor Necrosis Factor (TFN) which kills some types of
tumor cells, tames inflammation, and triggers the creation of new blood cells. If an
infection begins to take hold, your body fights back with even more powerful T-cells
and B-cells. B-cells identify harmful bacteria and also remember certain pathogens so
that the same germ can never make you as ill again. T-cells, on the other hand, are the
foot soldiers that destroy the bad actors that the B-cells have identified. One specialized type of T-cell is the powerful Natural Killer (NK) cell that can eradicate certain
tumor cells and virus-infected cells.
But, as efficient as the many cells that make up this search-and-destroy mechanism
are, your immune system isn’t infallible. Many factors can compromise your immunity,
including family history, advancing age, or unhealthy habits. Fortunately, the tactics
you’ll find in the following pages can optimize your immune system to help overcome a
family history of disease and support your defenses well into old age.
4
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7 Immune-Busting Habits
overuse. Researchers have discovered that antibiotic overuse
1 canAntibiotic
increase the prevalence of drug-resistant bacteria. A prominent example is the
spread of methicillin-resistant Staphylococcus aureus (MRSA)—an increasingly common and
dangerous antibiotic-resistant illness that readily causes a variety of infections. Take antibiotics
only for bacterial infections and take them properly. If truly needed, make sure to take the
entire course. It’s also smart to avoid antibacterial soaps and cleansers.
2 Sleep deprivation.
Too little sleep, especially on a regular basis, reduces
the number of NK cells that fight germs. Trying to pack too much into your days
at the expense of relaxation and sleep also leaves you more vulnerable to the immunedamaging effects of stress.
3 Chronic stress.
Frequent or unremitting stress is a definite immunity buster
because it can lower NK cell count and diminish macrophage activity. This may be
why people are much more likely to become sick during the year after a stressful divorce or
the death of a spouse. Studies indicate that chronically stressed individuals have an increased
risk of cardiovascular disease. And higher levels of stress hormones may lead to a more rapid
progression of cancer.
4 Fast food.
A poor diet filled with unhealthy fats and refined carbohydrates
can trigger chronic inflammation and promote elevated cortisol levels. This can
suppress your overall immunity and increase your susceptibility to colds and other infections.
Long-term reliance on fast food and other highly processed fare can also lead to nutrient
deficiencies, and may contribute to cardiovascular and gastrointestinal diseases.
5 Sugar overload.
According to a recent study by the American Heart
Association, the average American adult consumes 22 teaspoons of sugar every
day—a habit that can undermine immunity, say researchers at Loma Linda University. Their
study, which appeared in the American Journal of Clinical Nutrition, found that consuming
as little as the amount in one liter of soda reduced the efficacy of immune cells, leaving the
volunteers more vulnerable to opportunistic infections.
6 Smoking.
It’s no secret that exposure to tobacco smoke increases the risk of
cancer, respiratory disorders, and cardiovascular disease. But research at Virginia
Commonwealth University shows that smokers have compromised B- and T-cells, which
might limit the production of immunoglobulins that act as protective antibodies against
pathogens, especially in the mouth.
7 A serious view of life.
Clinical trials show that a negative view of life can
weaken immune function. In one study, researchers measured pessimism, cynicism,
and defeatism in a group of elderly people and took blood samples to check the activity level
of their immune system. The immune system was less vigorous and less effective in those
with the highest measure of these negative emotions.
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5
INGREDIENT SPOTLIGHT
Cold Comfort
with ResistAid
If you find yourself frequently under the weather, give your
immune system some supplemental support with larch arabinogalactan. Derived from the wood of larch trees, larch arabinogalactan is
approved by the FDA as a natural source of dietary fiber—but recent
studies have found that it also boasts powerful therapeutic benefits
as an immune stimulant. It’s been shown to enhance the effectiveness of several types of vaccines, including tetanus and pneumonia.
Catch 22:
Overactive
Immunity
Your immune system
is your body’s ultimate
defense against
infection and illness.
It recognizes the cells
and tissues that make
up your body and acts
to get rid of anything
foreign like pathogens
or environmental
contaminants. The
problem is, this defense
system can overreact in
some people. It may be
a simple nuisance—for
example, triggering an
exaggerated reaction
to harmless invaders
like pollen, causing
hay fever. But for
some individuals, an
overactive immune
reaction can cause an
autoimmune disease
like rheumatoid arthritis
or lupus. When this
occurs, the immune
system turns against
the body’s own cells.
6
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sponsored by
Larch has also proven to be a powerful ally against the common cold. A recent double-blind, randomized clinical trial involving
199 health adults found that taking a proprietary larch preparation
known as ResistAid reduced the number of colds by 23 percent when
compared with a placebo. Among the subjects who did catch cold,
those taking the supplement were more likely to sidestep symptoms.
Earlier studies demonstrated that larch also boosted an immune
response to other types of bacterial infections by stimulating the
ability of phagocytes to ingest and destroy bacteria. It also supports NK cells and cytokines.The herb is especially effective against
gram-­negative bacteria like E. coli. One clinical report that appeared
in the Journal of Naturopathic Medicine noted a decrease in both the
frequency and the severity of ear infections in children given a daily
dose of supplemental larch.
Rich in the soluble fiber arabinogalactan and bioactive flavonoids, these studies suggest that ResistAid modulates and supports
the appropriate immune response in the face of upper respiratory
bugs. Taken on an ongoing basis, it also provides antioxidant protection as well as direct and indirect immune support. However, not all
larch supplements are created equally. ResistAid is produced via a
patented water-based extraction process which does not require any
harsh chemicals to release the beneficial compounds from the bark.
This not only ensures that the supplement containing this unique
ingredient remains pure and structurally unaltered, but maintains
quality, safety, and efficacy in each dose.
i m m u n i t y
For Every Season of Your Life…
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Ask for ImmPower and ImmPowerD3 at The Vitamin Shoppe!
Or call 888-884-7770 for research and literature.
* These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Chapter Two
Power Up Your Plate
W
hat you eat can play a significant role in a strong immune system. But it
takes a lot more than just that famed apple a day to keep the doctor away.
Indeed, it takes a variety of foods to provide all of the nutrients you need for
a strong defense. Studies show that a diet filled with fresh fruits and vegetables, lean
protein, whole grains, and healthy fats can help to guard against everyday illnesses
as well as the development of chronic conditions. Adding these foods to your daily
diet can give you the vitamins, minerals, and amino acids needed to support a robust
immune response.
While an array of healthful, minimally processed foods can enhance overall immunity and may even contribute to a longer life, studies suggest that certain foods can
increase the number and activity of B- and T-cells. “Eating the right foods helps your
immune system function optimally and makes you more resistant to infection,” says
Jennifer Johnson, ND, clinical professor at the University of Bridgeport in Connecticut.
Here are eight powerhouse foods that can help to maximize your defenses:
Beef Lean beef is rich in zinc—a mineral that is critical for the development of white
blood cells and a strong immune response. Unfortunately, zinc is also one of the most
common nutritional shortfalls in America. This is especially true among vegetarians
and those who’ve cut back on beef. Yet according to the Seven Ages of Man study that
appeared in the British Nutrition Foundation’s Nutrition Bulletin, including moderate
amounts of red meat in a healthy diet provides zinc, as well as other essential micronutrients like iron, vitamins A and D, selenium, magnesium, and potassium.
Citrus Fruits Many people turn to vitamin C after they’ve caught a cold. But it’s
also a great way to keep your immune system running at full power all year long. The
secret to vitamin C’s power is its ability to increase the production of white blood cells.
Because your body doesn’t produce or store this nutrient, daily intake of vitamin C is
essential for continued health.
Garlic This potent herb contains the active ingredient allicin, which fights infection and bacteria. When British researchers gave 146 people either a placebo or a garlic
extract for 12 weeks, the garlic takers were two-thirds less likely to catch a cold. Other
studies suggest that garlic lovers who consume more than six cloves a week have a 30
percent lower rate of colorectal cancer and a 50 percent lower rate of stomach cancer.
Mushrooms For centuries, people around the world have turned to mushrooms
for a healthy immune system. Contemporary researchers now know why. “Studies show
that mushrooms increase the production and activity of white blood cells, making them
more aggressive. This is a good thing when you have an infection,” says Douglas Schar,
DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC.
Oats This breakfast favorite is a rich source of beta-glucan—a unique type of
fiber that activates NK cells. According to one study conducted at the University of
(continued on page 12)
8
o p t i m a l
i m m u n i t y
sponsored by
Disease-Fighting Fats
INGREDIENT
SPOTLIGHT
Aged Garlic Extract:
Bacteria Buster
Roman soldiers used to nosh on garlic before
going into battle because they believed the pungent
herb gave them both courage and heroic strength.
While it won’t turn you into a super soldier, modern
studies have found that adding garlic to your diet can
fortify your immune system against all sorts of bacterial, viral, and fungal infections. But to truly get the
healthful benefits garlic has to offer, aging the herb
is the key to coaxing out its immune-stimulating powers. This is accomplished by taking organic garlic
cloves and aging them for up to 20 months using a
proprietary process that converts harsh and unstable
organosulfur compounds into odorless, non-irritating,
and bioavailable compounds. These compounds have
been shown in more than 700 published papers to provide numerous benefits including the enhancement of
immune cell function.
Preliminary investigations suggest that aged garlic
extract (AGE) contains glutathione-boosting compounds
that optimize macrophage function while protecting
disease-fighting lymphocytes from oxidative damage
and premature cell death. One way glutathione does
this is by recycling antioxidants like vitamin C. Glutathione is also critical in helping the immune system fight
off infections and for preventing chronic illnesses.
Scientists at the University of Florida have found
that AGE reduces the duration of the common cold or
bout with the flu by as much as 61 percent. During
their study, 120 cold and flu sufferers also experienced a 21 percent reduction in the number of
symptoms and 58 percent fewer missed work days
due to their illness. According to the researchers, this
was because AGE boosted the number of T-cells, especially NK cells. An earlier randomized, double-blind
trial that appeared in the Journal of Nutrition found
that supplementing with AGE increased the number
and activity of NK cells in a group of cancer patients.
Well tolerated by most people, check with your health
care provider if you are taking prescription blood
thinners or are scheduled for surgery since the
herb might increasing bleeding.
Eating too much of the
wrong fats—especially
trans fats and highly refined
seed oils—has been shown
to impair immunity and
increase low-level chronic
inflammation. But not all
fats are bad! Among the
best are omega-3 fatty
acids found in flaxseeds
and cold water fish like
salmon that help tame
inflammation and modulate
immunity. Avocado oil
can also boost immunity
thanks to its high level of
sterolins. Other examples
of “good fats” include dark
chocolate, coconut and
coconut oil, nuts and nut
oils (especially hazelnuts,
macadamias, and walnuts),
and olive oil. Include small
amounts of these healthy
fats in each meal.
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9
Souper Immunity!
Chicken soup may be good for the soul,
but it could be even better for your immune
system—especially during flu season. A
recent review that appeared in the Journal
of Basic Clinical Physiology and Pharmacology
reported that carnosine—a specific compound found in chicken soup—helps
the body’s immune system fight off the flu virus. But the effect doesn’t last
long, so indulge in a steaming bowl of this cold-weather staple often.
INGREDIENT SPOTLIGHT
sponsored by
Back to School with
Beneficial Bugs
Back to school often means an uptick in colds, flu, and other bugs. And it’s
not just kids who are affected. This time of year also ushers in the spread of
germs throughout offices and households. But arming your kids—and yourself—with beneficial bacteria
can fortify defenses, especially the portion of the immune system that’s found in the gastrointestinal tract.
Research suggests that taking probiotic supplements may greatly protect against a variety of pathogens including staph bugs, E. coli, salmonella, and even the superbug Clostridium difficile. Among the
newest findings, researchers from the Food Science and Human Nutrition Department at the University of
Florida reported that a trio of specific probiotic strains—Lactobacillus gasseri, Bifidobacterium bifidum,
and Bifidobacterium longum—trigger a beneficial shift in the bacterial composition of the gut. This may
enhance immunity, especially older adults.
Another well-studied probiotic is a unique strain of Lactobacillus acidophilus called DDS-1. Research
has found that DDS-1 helps maintain both natural and acquired immunity. In one study, scientists at the
University of Nebraska, Lincoln, found that DDS-1 also encouraged the production of two compounds that
support a healthy inflammatory response.
While packing yogurt in your child’s lunchbox can support a healthy immune system, it’s hard to
ensure they are getting the beneficial bugs that can help them stay well, if they get them at all. Kids
are known for lunchtime swaps—that
wholesome yogurt may get traded
for a bag of chips. To ensure your
family gets the most bang from your
probiotic, look for a shelf-stable
supplement that’s easy to take. While
a capsule might work for adults, kids
might prefer a chewable that’s fun to
take, ensures viable probiotic strains
that are naturally resistant to stomach acid, and provides an appropriate
dose to meet their needs.
10
o p t i m a l
i m m u n i t y
ResistAid
TM
Advanced Immune Support
Increase
your number of
healthy days!
IMMUNE SUPPORT — EVERYDAY
ResistAidTM is the immune supplement you take
when you feel well and want help staying that way.
TRIPLE ACTION IMMUNE
SUPPORT — YEAR ROUND
1 INNATE IMMUNE SUPPORT: Supports
natural killer cells, cytokines, macrophages, and
white blood cells.
2 ADAPTIVE IMMUNE SUPPORT: Supports
antibody production. A clinical trial on healthy
adults suggested that those taking ResistAidTM
had significant increases in the non-inflammatory, lgG adaptive immune response, when
exposed to an immune challenge, over those
taking placebo. It is generally accepted that an
increase in the IgG adaptive immune response
indicates better defenses.
3 ANTIOXIDANT PROPERTIES: The polyphenolic flavonoids present in ResistAidTM include taxifolin and quercetin, which have been
shown to display a wide range of biochemical
properties, including antioxidant and chemoprotective effects.
ResistAid™ offers:
• Proprietary, natural immune support from
larch trees
• Year round, triple action immune support
(direct, indirect and antioxidant capacity)
• Ability to modulate and support appropriate
immune response
• Soluble dietary fiber
SCAN THIS
QR CODE
FOR AN
INFORMATIVE
VIDEO!
To order, or to find a retailer
near you, visit us online at
BrickerLabs.com/ResistAid-p/34060.htm
or call 800-BRICKER
These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
Saskatchewan, beta-glucan provides a significant uptick in phagocytic activity against
harmful bacteria and parasites. For even more immune-boosting power, opt for steelcut oats, which boast twice as much beta-glucan as rolled oats.
Seafood Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and
clams, helps white blood cells produce cytokines—proteins that clear flu viruses out of
the body. Salmon, mackerel, and herring are rich in omega-3 fats. These healthy fats
reduce inflammation, increasing airflow, and protecting lungs from colds and respiratory infections.
Tea In a Harvard study, people who drank five cups a day of black tea for two weeks
had ten times more virus-fighting interferon in their blood than others who drank a placebo hot drink. The amino acid that’s responsible for this immune boost, L-theanine, is
abundant in both black and green tea. Decaf versions have it, too.
Whey Protein Derived from dairy, whey protein can help fight off colds and flu
because it boasts beta-glucans and immunoglobulins—two building blocks that protect
your immune system and support your body’s natural detoxification processes. Whey
is also high in lactoferrin—a milk-based protein that regulates how bone marrow functions, activates NK cells, and enhances the body’s antibody response.
Eat a Rainbow!
Filling your plate with a wide range of colorful fruits and vegetables provides a plethora of
antioxidants and other phytochemicals that offer broad immune system benefits. Specifically, they help B- and T-cells reproduce properly so they can adequately mount a defense
against viruses. Plant-based antioxidants also help neutrophils and macrophages eliminate
harmful pathogens. To get all the benefits that fruits and veggies have to offer, try to eat five
to nine servings per day. And be sure to routinely include a rainbow of red, orange, blue,
purple, green, tan, and white foods. An easy way to do this is to fill two-thirds of your plate
with colorful produce at each meal.
12
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Chapter Three
Fortify Your Defenses
N
o matter how well you eat, the wear and tear of daily life can put an enormous burden on your immune system. Add in stress and constant exposure
to pathogens and environmental pollutants, and it’s likely that your immune
system could use some support. Whether you are looking to fortify your immunity
during cold and flu season or create long-term support against chronic disease,
supplements can help. The following herbs and nutrients can help create the arsenal
your immune system needs to function optimally.
Active Hexose Correlated Compound (AHCC) is a unique fermented
mushroom extract that strengthens immune cells, including NK cells, T-cells, and cytokines. A study involving 30 healthy subjects showed that those who took AHCC after
getting a flu shot had higher levels of essential T-cells than those who received only the
shot. In another study from Yale University School of Medicine, supplementing with
AHCC for 30 days helped enhance long-term immunity among healthy elderly adults.
Other studies show that AHCC boosts the immune response to a variety of viral, bacterial, and fungal infections, including MRSA and West Nile Virus.
Andrographis has been used for thousands of years throughout Asia for a
variety of conditions. Among the herb’s active compounds, andrographolide is a phytochemical with cold-busting, anti-inflammatory, antiviral, and immune-boosting
properties. During one placebo-controlled clinical trial of 223 cold sufferers, those
who took 200 mg of andrographis experienced rapid improvement in their cough,
congestion, headache, fever, sore throat, and fatigue. Another study, which pitted
andrographis against acetaminophen for sore throat and fever, found that the herb
was just as effective as the over-the-counter drug.
Astragalus A flurry of new research confirms this herb’s immune-stimulating properties
and suggests that it may also ease infection-related
inflammation. Astragalus directly stimulates macrophage activity and significantly reduces interleukin-6
production. Interleukin-6 (IL-6) is a substance produced by T-cells and macrophages that acts as either
a pro-­inflammatory or anti-inflammatory agent
according to the body’s needs. Because of these
combined actions, astragalus helps to keep the immune system balanced and “combat
ready” during cold and flu season.
Beta-Glucans are vigorous immune-stimulating components naturally found
in shiitake mushrooms and cereal grains like oats and barley. Numerous studies show
that beta-glucans modulate immunity by stimulating macrophages, helping them
gobble up and destroy pathogens. What’s more, beta-glucans also stimulate lymphocytes that bind to tumors or viruses and release chemicals that destroy these harmful
14
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invaders. While you can get small doses
from your diet, taking a highly purified source of supplemental beta-glucan
derived from baker’s yeast can provide a
steady source of powerful immune cellpriming benefits.
Camu Camu is a small fruit found
deep in the Amazonian rainforest. Technically known as Myrciaria dubia, recent
research in the Journal of Cardiology
reports that it is one of the most concentrated plant-based sources of vitamin C.
Camu camu is also a powerful antioxidant
and anti-inflammatory, and may contain
many other naturally occurring vitamins,
minerals, and amino acids that contribute
to its immune-enhancing capabilities.
Medicinal Mushrooms such as
maitake, reishi, and shiitake have been
used for centuries throughout Asia to
strengthen immunity and treat a variety
of ills—and with good reason. Modern
research shows that these fungal superstars are rich sources of lentinan, which
helps fight infection; maitake D-fraction,
which stimulates cancer-fighting immune
cells; and beta-glucan. While you can find
single mushroom supplements, look for
a product that contains a combination of
medicinal mushrooms to maximize their
immune-boosting impact.
Olive Leaf has been used medicinally since biblical times. The secret to its
healing powers lies in the herb’s natural
antioxidants, especially oleuropein—a
compound with powerful antibacterial
and antifungal properties.
Unlike antibiotic drugs,
oleuropein isn’t broadspectrum. Instead, it
targets specific
microbes
(continued
on page 18)
INGREDIENT SPOTLIGHT
Foil Flu Season with
Oscillococcinum
sponsored by
Nothing can put you
on the sidelines faster
than a case of the flu. The
fever, the body aches, the
general malaise. When flu
strikes, it’s smart to reach for Oscillococcinum
(pronounced os-sil-uh-cox-suh-num), a homeopathic remedy that several placebo-controlled,
double-blind studies have found effectively
eases influenza symptoms and shortens your
suffering. In one placebo-controlled clinical
trial, 63 percent of flu patients given Oscillococcinum within 24 hours of the onset of
symptoms recovered within just 48 hours.
Made from an extract of duck heart and liver,
the remedy is said to work best when taken at
the first sign of flu-like symptoms. Yet, unlike
conventional drugs that deliver a massive dose
of medicine, Oscillococcinum’s effectiveness is
based on subtlety. In fact, Oscillococcinum is
highly diluted to 200c. This means that the first
mixture contains 1% of the duck extract, the second mixture contains 1% of the first mixture, the
third mixture contains 1% of the second mixture,
and so on until it has been diluted 200 times.
Because Oscillococcinum works with your
body, it safely stimulates your own inherent healing capacity. Often referred to as “like cures like,”
homeopathy is based on the belief that symptoms
are a beneficial sign that the body is trying to heal
itself against illness. As such, homeopathic remedies like Oscillococcinum work with your whole
body to make you well instead of simply suppressing symptoms of common illnesses like a cold,
the flu, or allergies. Homeopathic medicine is so
effective that one multi-center study found that
highly diluted histamine (Histaminum) effectively
modulated the activity of immune cells. Because
common ailments like the flu are good candidates
for self-treatment with homeopathic remedies,
it’s smart to keep some Oscillococcinum in your
medicine cabinet so it’s on hand the minute flu
symptoms make an appearance.
o p t i m a l
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15
INGREDIENT SPOTLIGHT
Maximize Immunity
with Multivitamins
The Sunshine
Strategy
Promising new studies
suggest that boosting your
vitamin D levels might
help to ward off common
cold-weather illnesses like
the flu. In fact, the active
form of vitamin D appears
to temper the damaging
inflammatory response of
some white blood cells,
while also boosting immune
cells’ production of microbefighting proteins. Dubbed the
“sunshine vitamin,” D may
also help you live longer.
Researchers at the University
of California, San Diego, have
found that people with low
levels were twice as likely to
die prematurely compared
to those with higher blood
levels. According to the
study’s authors, daily doses
up to 4,000 IU are both safe
and effective.
16
o p t i m a l
sponsored by
Are you missing out on key
nutrients needed for a strong
immune system? A multivitamin to the rescue! Taking a
comprehensive multivitaminmultimineral complex every day can help fill in any
nutritional gaps and provide extra antioxidant support.
A multi also helps your body convert the food you eat
into better, more stable energy. But taking a daily multi
can also have a direct impact on immunity, especially
in middle-aged and older individuals. One year-long
study of 44 baby boomers found that those taking a
multi experienced 53 percent fewer sick days than
those taking a placebo.
Multivitamin and mineral supplements have also
been shown to significantly lower the risk of a heart
attack and, when combined with vitamin A, C, or E, may
yield a 25 percent lower risk of dying from heart disease. Other studies have found that taking a multi can
improve well-being. One recent eight-week placebocontrolled trial of 50 men, ages 50 to 69, found that
those taking a multivitamin containing vitamins, minerals, antioxidants, and plant extracts had a noticeable
decrease in depression, anxiety, and stress compared
to those taking a placebo. They were also more alert
and energetic.
Popping a multi might even help you live longer. A
2009 study at the National Institute for Environmental
Health Sciences found that women who took a daily
multivitamin have longer telomeres than those who
don’t. Telomeres are protective caps at the end of your
chromosomes and their length is associated with biological aging.
Just be aware that multivitamins aren’t all the same.
Many contain a limited number of nutrients or levels
that are too low to impact immunity. To get the most
from your multi, look for a high-quality supplement that
contains beneficial levels of a full range of essential
vitamins and minerals, preferably from whole fruits
and vegetables. For even more protection, search out
a supplement that includes a variety of greens, medicinal mushrooms, and digestive enzymes to ensure your
body gets the maximum benefit from your multi.
i m m u n i t y
Find Your “Kyo” This Winter
“Kyo” means strength and “lic” come from garlic.
So Kyolic® stands for “Strong Garlic.” What makes Kyolic so
strong and how can such a strong garlic still be odorless?
It starts with organically grown garlic and a unique aging
Strengthen You Immune
process that converts the harsh, odiferous, raw garlic into
System Naturally with
concentrated, safe and stable compounds which are not
Aged Garlic Extract, plus
Vitamin C, Astragulus,
only ODORLESS but are also up to 50 times richer in actives
Mushrooms, Oregano &
compared to raw garlic. Backed by over 750 scientific studies,
Olive Leaf extract!
Kyolic contains powerful antioxidants that make it more
effective in providing natural immune support.*
Kyolic Formula 103 is specially crafted to combat the
long and cold winter with a synergistic combination
Aged Garlic Extract™ and other immune enhancing
herbs & vitamins. Kyolic is the world’s best-selling
and most trusted garlic supplement.
This winter,
find your immune strength...find your “Kyo”!
Check out our three new Kyolic products
available at fine health food stores near you.
Call 1-800-421-2998 for a FREE SAMPLE of Kyolic #103 and a store near you.
Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any
disease. Kyolic is a registered trademark of Wakunaga of America Co., Ltd.
www.kyolic.com
and allows healthy bacteria to thrive. Olive leaf’s bacteria-busting abilities have been
shown in several studies to target some extremely harmful microbes including Helicobacter pylori (the ulcer bug) and Staphylococcus aureus.
Oregano is a powerful antioxidant and antibacterial, thanks to high levels of carvacrol. Studies suggest that the oxygen molecules in carvacrol team up with the water
in your body to create heat that kills bacteria. When pitted against a variety of common
infectious microbes, researchers discovered that oregano oil kills Salmonella, E. coli,
and several types of the Staphylococcus bug.
Phytosterols and sterolins are unique fats found in whole grains, legumes,
fruits, vegetables, seeds, nuts, and plant oils that regulate two types of immune helper
cells called Th1 and Th2. These fats restore immune balance, making them highly
beneficial for those with chronic infections, stress-induced immune suppression, allergies, or autoimmune conditions. Studies suggest that healthy people whose immunity
is suppressed after a bout of intense exercise can also benefit from the immune-­
regulating powers of these plant sterols and sterolins. In one study, marathon runners
who took supplemental plant sterols had fewer post-race upper respiratory infections
than those taking a placebo. The secret to plant sterols and sterolins effectiveness, however, comes from taking them in the proper ratio of 100:1.
INGREDIENT SPOTLIGHT
sponsored by
EpiCor Keeps You in the Game
As a busy wife, mother, captain of the U.S. Women’s National Soccer
Team, four-time Olympic medalist, and World Cup champion, you might
think that Christie Rampone is invincible. But several years ago, Lyme disease threatened to sideline
the 38-year-old athlete. As she battled fatigue during the recovery process, Christie was introduced to a
unique immune-balancing compound known as EpiCor.
Created via a proprietary fermentation process, EpiCor transforms ordinary baker’s yeast into a complex
ingredient comprised of dozens of compounds and metabolites that work together to strengthen the immune
system. Numerous studies show that this novel yeast culture enhances the immune response in a number of
ways. A 2011 study in the Journal of Medicinal Food found that EpiCor increases NK cell activation within just
two hours after taking. Another double-blind, placebo-controlled clinical trial showed that supplementation
increased two key immune pathways, IgA and IgG in a group of healthy people.
Other research has verified a proliferation in B-cell activity and a significant
increase in interferon gamma—a cytokine that is critical for innate and adaptive
immunity against viruses and bacteria. It’s also been found to reduce inflammation
while increasing blood levels of protective antioxidants. If that weren’t enough,
findings in the Lancet report that, because EpiCor acts like a prebiotic, it increases
the proportion of beneficial bacteria in the gut that bolsters immunity.
Even if your life isn’t as challenging as Christie’s, EpiCor may be a useful
addition to your stay-well strategy. A 12-week randomized, double-blind trial of
116 people who hadn’t gotten a flu vaccine found that a daily dose of EpiCor
reduced the number of colds or cases of the flu that they got. If they did happen
to come down with the sniffles, they weren’t under the weather for as long as
those taking a placebo. And fewer sick days can make us all winners!
18
o p t i m a l
i m m u n i t y
Chapter Four
Healthy Habits
P
roactively maintaining your defenses day in and day out can help you gain
optimal protection against whatever bug happens to be going around. A robust
immune system can also help guard against more serious health conditions
such as cardiovascular disease, gastrointestinal ailments, and perhaps even cancer.
Paired with an immune-fortifying diet and supplement plan, the following activities
can contribute to a strong immune system that can fight off even the nastiest germs.
Get Moving
It’s no secret that adopting a regular exercise routine can help your heart, keep your
weight in check, and strengthen your bones. But it can fortify your immune system
too. Recent studies suggest that exercising just a few times every week can drastically
reduce the number of colds you get each year. In a University of Washington study,
women who walked regularly were three times less likely to catch colds as their sedentary counterparts. Another study of almost 550 adults found that those who were
moderately active had 20 percent less risk of developing an upper respiratory tract
infection than their inactive colleagues.
Researchers have found that exercise can enhance your immune system by providing
a boost to white blood cells. These immune cells appear to work more slowly in people
who don’t exercise than in those who do. As a
result, if you exercise, your immune system is
better equipped to handle bacteria that could
Want to stay well? Lather up! Most viruses
otherwise leave you vulnerable.
are spread through hand-to-hand contact,
Exercise also stimulates the flow of lymor by touching germy items. But, according
phatic fluid. The lymphatic system is a series
to research published in the journal Clinical
of vessels and glands that transports immune
Infectious Diseases, washing your hands for
cells and collects waste products throughout
20 to 30 seconds using good old fashioned
the body. Because the lymphatic system has
soap and water effectively reduces viruses
like the flu. Other studies suggest that hand
no pump, it relies on muscular contractions
washing can also remove bacteria. Not near
to keep things flowing. Yoga, with its inverwater? While not as effective as soap and
sions that help lymphatic fluid travel from
water, an alcohol-based hand sanitizer can
the extremities, may be an especially effective
also help reduce the amount of bacteria
immune system booster. A 2007 study found
and viruses you are exposed to.
that breast cancer patients enrolled in a yoga
program had healthier NK-cell counts after
chemotherapy than those in a control group.
Keep It Clean!
How much physical activity is enough? Current recommendations are to get about two
and half hours (150 minutes) of moderateintensity aerobic activity like brisk walking,
jogging, biking, or dancing every week. It’s
o p t i m a l
i m m u n i t y
19
also important to add weight lifting two or more days per week. To boost your odds of
sticking with your exercise program, choose activities you enjoy and seek out an exercise buddy to increase motivation.
Sleep Well
Maybe you’ve notice that you are more likely to get sick when you’re not getting
enough sleep. Recent research bears this out. During one Swedish study, sleep deprived
young men experienced a reduction in the number of neutrophils—bacteria-targeting
white blood cells produced in bone marrow. What’s more, the neutrophils circulating in
their blood stream functioned less efficiently after pulling an all-nighter. During another
trial at the University of Chicago, students limited to just four hours of sleep a night
for six nights made only half of the normal number of antibodies after receiving a flu
shot. Another University of Chicago study suggests that a lack of sleep may also lead to
increased inflammation in your body. Although more research needs to be done, this link
may play a key role in inflammatory bowel disease and other gastrointestinal diseases.
If you’re having trouble getting enough zzzzz’s, forget counting sheep. Instead, try melatonin. Not only can this natural hormone soothe you to sleep, it’s a powerful antioxidant
that helps neutralize free radicals, enhances the response of T-helper cells, and regulates
inflammation. Since your natural melatonin production slows as you age, a supplement
might be just what’s needed for a good night’s sleep and a healthy immune system.
Incorporate Some R&R
Adding a bit of relaxation into your daily life can help tame stress and strengthen
your immunity. A new study conducted by researchers at Massachusetts General Hospital and Beth Israel Deaconess Medical Center reports that tapping into the relaxation
response—a physiologic state of deep rest induced by practices such as meditation,
yoga, deep breathing, and prayer—produces immediate changes in the expression of
genes involved in immune function, energy metabolism, and insulin secretion.
Taking time to relax each day can help to reset both your mind and your body—and
both of these can have a profound impact on your immune system. Along with learning
to meditate or do yoga, or taking time to get a relaxing massage, you can always take a
few minutes to breathe deeply or find something to laugh about. These are easy strategies
to fit into even the most hectic day and can help maximize a strong immune response.
20
o p t i m a l
i m m u n i t y
your
immune-optimizing
action plan
DIET
✹Drink up! Staying well-hydrated helps
act ion plan
immune cells function properly. Opt for
half your body weight in ounces of pure
water every day.
✹Doctor your morning oatmeal. Mix
a half-cup of your favorite fruit into a
cup of oatmeal for a healthy dose of
antioxidants and immune-stimulating
beta-glucan.
✹Or
whip up a protein shake.
Adequate protein supports healthy white
blood cells that combat pathogens.
✹Season fish and poultry dishes with
citrus zest. Citrus boasts antimicrobial
properties and adds a nutritional punch
of vitamin C and flavonoids with antiinflammatory capabilities.
✹Sip some soup, especially chicken
soup, if you’re sick. A study in the journal
Chest shows that even store-bought
chicken soup blocks inflammatory cells
and thins mucus.
✹Enjoy fermented foods
like kefir,
sauerkraut, or kim chi that bolster
the beneficial immune-strengthening
bacteria in your gut. According to
Polish researchers, simply adding these
foods to your daily diet can reduce
gastrointestinal woes and boost your
resistance to respiratory bugs.
HEALTHY HABITS
✹Tune in to some soothing tunes. Research
shows that listening to nature-based music for just
30 minutes boosts the immune system’s production
of illness-fighting immunoglobulin A (IgA).
✹Treat yourself to a massage. University of
Miami researchers note that regular massages
increase the activity and the number of NK cells.
✹Avoid smoky environments. Not only does
tobacco smoke trigger inflammation, it increases
the risk of upper respiratory infections.
✹Take a walk. Starting your day with a brisk
30-minute walk can get you energized and
jumpstart your immune system.
✹Call
in sick. If you’ve come down with
something contagious, skip work or school so
you don’t spread your germs.
✹Make your own household sanitizer
by
mixing 8 ounces of water and 30 drops of
rosemary or tea tree essential oil. Pour in a spray
bottle and use on doorknobs, phones, cutting
boards, or anyplace viruses are likely to linger.
o p t i m a l
i m m u n i t y
21
SUPPLEMENTS
act ion plan
✹Get fast relief from your cold
symptoms with Wakunaga’s
Kyolic Formula 103. A
powerful blend of aged garlic
extract, astragalus, five varieties of
medicinal mushrooms, oregano, and olive
leaf, it’s like having an immune-boosting
medicine chest in a convenient capsule.
✹Make sure you’re getting all
of the nutrients you need with
a
comprehensive multivitamin
like Alive Max Potency
Multi by Nature’s Way. With targeted
formulas for men, women, and seniors,
it offers all the basics plus a wideranging green-foods blend, antioxidant
protection from nutrient-rich fruits and
vegetables, and an immune-boosting
combination of medicinal mushrooms in
just one capsule per day. Don’t like pills?
Chew your way to good health with Alive
Adult Multivitamin Gummies. Power
up your gastrointestinal immunity with
beneficial bacteria.
✹Since
the immune system seems to
take a nosedive as the weather cools,
give your immune system a triple
whammy with Immune Protect with
Paractin from Life Extension. With a highly
effective combination of beta-glucan, Paractin
andrographis, and camu camu, this unique
supplement works on several fronts to boost
immunity and suppress inflammatory cytokines.
✹Curtail
cold symptoms with a supplement
containing larch arabinogalactan. We’re fans
of ResistAid by Bricker Labs because it’s
been clinically shown to improve resistance
against the common cold, as well
as other common upper respiratory
infections including ear infections
and sore throats.
✹Give your child nutritional superpowers
as they head back to school with a daily
dose of beneficial bugs. Our favorite?
Up4 by UAS LifeSciences. This
kid-friendly probiotic boosts
gastrointestinal immunity via
a great-tasting chewable that
little ones will love.
✹Laid
low by the flu? Try Boiron’s
Oscillococcinum at the first sign of
symptoms. This homeopathic formula is safe
and effective for the whole family. It’s among
our favorites year-round because it comes in
convenient, pocket-sized tubes that make it the
perfect traveling companion to
help you stay healthy, even on
the go.
✹Keep cold and flu season at bay with
an immune-specific supplement that
contains EpiCor. We like
Natrol’s Immune Boost
because it provides a daily dose
of this unique fermented yeast.
Taken daily, it can also keep you running
on full power 365 days a year thanks
to its multi-pronged method of action
that bolsters the immune response on
numerous fronts.
22
o p t i m a l
✹Keep your immune system armed and ready
i m m u n i t y
with immune-specific sterols and sterolins like
those found in Moducare by Wakunaga.This
clinically tested blend of phytosterols
has been proven in numerous studies
to rebalance the immune system and
fortify your resistance.
There’s Nothing
Like Feeling Alive!
MANUFACTURER’S COUPON
EXPIRES 11/30/2014
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Consumer pays any sales tax. RETAILER: Nature’s Way will reimburse you the face value of $3.00 plus 8¢ handling,
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