Dr. Nada Eltom

healthy weight is crucial for having good health. How much you eat and what you eat should be the goal of ultimate weight loss. A healthy weight loss program consists of: A reasonable, realistic weight loss goal A nutritionally-balanced eating plan... Regular physical activity I follow carbohydrate cycling to help my clients achieve their goal. Carb cycling is a dietary approach in which you alternate your carb intake throughout the week. This helps to overcome a weight loss plateau, maintain a healthy metabolism, and optimize your workout performance. See more

Part 1 of immune system support discussed how lifestyle is important in obtaining a better and stronger immune system, part 2 discussed some nutrients that are important in boosting our immune response. In this part, I will mention some foods that are essential for a healthier immune system. Reishi mushroom: Known as a mushroom of immortality and a symbol of longevity due to its wide range of benefits. It is antiviral, antibacterial, and improves white blood cell (WBC) functi...on. Astragalus: A herb used in Chinese medicine. It contains molecules and minerals that have immune-boosting effects. Astragalus is antiviral and antibacterial, it increases WBC count and activity. Carotenes: Carotene is a pigment found in some veggies and fruits and is responsible for its red/yellow/orange colour. Carotene protects the thymus gland and enhances WBC function. Foods high in carotene include carrots, apricots, yellow and orange squash, yams and sweet potatoes, tomatoes, broccoli, asparagus, kale, red and yellow peppers. Berry family: Berries contain an antioxidant called flavonoids that boost the immune system and reduce cell damage, they are rich in Vitamin C, Vitamin A, and other minerals. Some good examples are acai berry, elderberry, blueberry, and blackberry. Citrus fruits: Due to their high Vitamin C levels, they contain antioxidants, anti-inflammatory compounds, and support the immune system. Citrus fruits are also high in B vitamins, potassium, phosphorus, magnesium and copper needed for better health. Ginger: Contains a compound called gingerol that is responsible for its antioxidant and anti-inflammatory properties. It is antiviral and antibacterial. Foods high in zinc: High Zinc levels can help boost white blood cells, and restore thymus hormone production, (the reduction of these hormones leads to lower immune function) which defend against invaders. Shellfish, oysters, crab, shrimps, legumes, chickpeas, lentils, pumpkin seeds, and sesame seeds are all good sources of zinc. See more

Immune system support part 1 discussed how a healthy lifestyle is the first line of defence. Besides lifestyle, there are also nutrients that boost the immune system: Vitamin C: Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. Vitamin C acts as an antioxidant by scavenging free radicals, it enhances white blood cell functions and activity, increases antibody levels, and enhances microbial killing. ** Vitamin C is depleted in the body... by infections as well as environmental and psychological stressors. Vitamin D3: Vitamin D is obtained from the diet or it is synthesized in the skin after exposure to UV B light. Vitamin D enhances chemotaxis (the attraction of white blood cells to the diseased tissue) and phagocytic capabilities of immune cells (a mechanism done by the cell to remove pathogens). Vitamin B6: The body needs Vitamin B6 to make immune cells, while Vitamin B6 deficiency can decrease antibody production. Vitamin E: Vitamin E increases antibody production, supports white blood cell production, and increases phagocytosis. Vitamin E also acts as an antioxidant. Zinc: Zinc affects many functions of the immune system. Zinc is important for normal development and proper function of immune cells such as neutrophils and NK cells (both are types of white blood cells). It enhances phagocytosis and acts as an antioxidant. Probiotics: Probiotics are living microorganisms that have prophylactic (preventative) and therapeutic effects by improving the intestinal microbial balance. Approximately 70% of the entire immune system is found in gastrointestinal tract.1 This means that gut health and balancing our gut bacteria is essential to build a strong immune system and immune response. Probiotics can be consumed with special foods such as kimchi or sauerkraut, it can also be taken in supplement form. Selenium: Selenium is a trace mineral found in soil and some foods. We get Selenium from the diet we eat. It plays critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and keeping a healthy immune system. It reduces inflammation and stimulates the immune system to fight infections. It is very famous for its ant See more

The immune system is crucial for fighting diseases from simple ones like colds and flues to more complicated infections. Your first line of defence is to choose a healthy lifestyle This includes: Exercise regularly: Exercise slows down the release of stress hormones. Regular exercise such as walking may lead to a higher number of white blood cells which fight infections.... Have enough and satisfying sleep: Immune parameters like T cells are increased during sleep, T cells are a type of white blood cells that fight pathogens and cancer cells. Maintain a healthy diet: Nutrient deficiency, increased consumption of sugar and allergenic foods can contribute to a low immune system. In contrast, eating whole and nutrient-dense foods that are full of vitamins, minerals, and antioxidants will improve your overall health. Reduce weight: Obesity is associated with a reduced immune system and a chronic low- grade inflammation. Do not smoke: Nicotine harms the immune system, which reduces the immune response and destroys antioxidants in the body, such as vitamin C. Reduce alcohol intake: Excessive drinking reduces the number and function of important cells in the immune systemmacrophages, T and C cells. These cells are important to recognise and kill pathogens. Reduce stress: Stress suppresses the immune system by triggering chemical reactions in the body. The adrenal gland releases more from the stress hormone cortisol, which increases inflammation and infection rate decreases white blood cells and NK cells (types of cells that kill cancer), increases tumor development and growth. See more

Centuries ago, sailors who had to spend months at sea without access to fresh fruit and vegetables experienced symptoms of Scurvy: swollen and bleeding gums, loose teeth, haemorrhaging under the skin and slowed healing of wounds. Scurvy is a disease caused by severe and chronic vitamin C (ascorbic acid) deficiency. In 1933, Szent-Gyorgyi a Hungarian biochemist was the first to isolate ascorbic acid known as vitamin C from paprika. His discovery was among the foundations of mo...dern nutrition. Vitamin C is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including: Formation of collagen-collagen is an essential component of connective tissue, which plays a vital role in wound healing. Absorption of iron Boosts the immune system, which helps the production of white blood cells known as lymphocytes and phagocytes. This aids in protecting the body against infection Antioxidant: Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals. It also protects the body from toxic chemicals and pollutants like cigarette smoke. Free radicals may play a role in cancer, heart disease, and conditions like arthritis. Vitamin C may help lower the risk of cataracts as well as of age-related macular degeneration. See more