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

o 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

1

WEBINAR HOSTS

D r . N e i l B o m a rV 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 rF 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

2

T h e c o n t e n t i n t h i s w e b i n a r i s p r o v i d e d f o r i n f o r m a t i o n a l p u r p o s e s o n l y a n d i s n o t i n t e n d e d t o s e r v e a s m e d i c a l a d v i c e o r a s a s u b s t i t u t e f o r t h e

m e d i c a l a d v i c e o f y o u r p h y s i c i a n .

I f y o u h a v e a n y c o n c e r n s o r q u e s t i o n s a b o u t y o u r h e a l t h , y o u s h o u l d a l w a y s c o n s u l t w i t h a p h y s i c i a n o r

o t h e r h e a l t h c a r e p r o f e s s i o n a l .

3

MORNING ROUTINE

Start the Day Right

4

5

CONNECTING

Connection Matters

6

7

8

9

10

THE GUT

What’s Your Gut Tel l ing You?

11

SUGAR AND THE GUT

Cut out sugar and high glycemic index foods:“ T h e E f f e c t o f S h o r t - T e r m H y p e r g l y c e m i a on t h e I n n a t e I m m u n e S y s t e m ”

ht t p s : / / w w w . n c b i . n l m . n i h . g o v / p u b m e d / 2 6 8 9 7 2 7 7

Support your gut with probiotics:D oub l e -b l i nd c o n t ro l l e d c l i n i c a l t r i a l w i t h 1 3 6 s u b j e c t s s how e d r e d uc e d

s e v e r i t y a n d l e n g t h o f U R I o n p r o b i o t i c s

ht t p s : / / w w w . n c b i . n l m . n i h . g o v / p m c / a r t i c l e s / P MC5 9 9 5 4 5 0 /

12

MOVE YOUR BODY

The Body Keeps the Score

13

14

Exercise and URTI Risk

15

16

IMMUNE SUPPORT THROUGH EXERCISE

Walking br isk ly : 30-45 minutes , 4x/week

HIIT ( H i g h I n t e n s i t y I n t e r v a l T r a i n i n g ) : 20 minutes , 3 -4x/week

Weight Train ing : 20 minutes , 3 -4x/week

ü Protects against ox idat ive s t ress

ü Lowers in f lammat ion due to fat s torage

ü Decreases T-ce l l ag ing

ü Protects te lomere length (DNA)

17

STRESS REDUCTION

Your Breath is Always with You

18

19

20

21

Mean trait anxiety from the Spielberger State-Trait Anxiety Inventory (24) measured separately by group and time. Error bars reflect means ± SE.

22

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

23

MEDICATORS

You Just Th ink It ’s Helping

24

SMOKING / ALCOHOL EFFECT ON IMMUNITY

S m o k i n g / v a p i n g l o we r s i m m u n i t y , i s p r o - i n f l a m m a t o r y , a n d

i n c r e a s e s A C E - I I r e c e p t o r e x p r e s s i o nh t t p s : / / d o i . o r g / 1 0 . 3 3 9 0 / j c m 9 0 3 0 8 4 1

Alcohol l imi t to 1 serv ing wine per day :

§ Increases b lood g lucose leve l

§ Increases s t ress on l i ver“ A l c o h o l ’ s E f f e c t o n H o s t D e f e n s e , ” P M I D : 2 6 6 9 5 7 5 5

25

SUPPLEMENTS

Boosting Your Immune System

26

SUPPLEMENTS FOR IMMUNE SUPPORT

Vitamin A § Mixed Ret inol and Beta Carotene§ 10 ,000 IU/day

Vitamin C § Ester C is best to lerated§ 1 ,000 mg/da

Vitamin D § 2 ,000 – 5 ,000 IU wi th 90 mcg Vi t . K

Zinc § 15 -30 mg/day wi th Copper 2 -4 mg/day

27

OTHER SUPPLEMENTS TO SUPPORT IMMUNITY

N A C : 600/day or tw ice/day

E l d e r b e r r y : 2 tsp/day = 100mg

Q u e r c e t a i n : 500 mg/day

M e l a t o n i n : 1 -5 mg/day

28

SLEEP

Your Most Important 8 Hours

29

30

31

32

33