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From Your Nutritional Education Site

1. Sleep Like a Baby
2. Foods and Supplements that Support Your Immune System
3. Vitamin D Level Is Directly Correlated to COVID-19 Outcome
4. Neuropathy, why the pain, the tingling and the numbness?

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Sleep Like a Baby

Today’s featured topic is sleep. I’m sure none of you have ever had any issue getting a restful 8 hours of sleep, and you always wake up feeling refreshed! ;) But in the chance that’s not the case, I want to help you with some ways to support your sleep. There are so many benefits to getting better sleep, let me know how these help you. I also included a delicious recipe to try for dinner this week!

Take Magnesium to Sleep Like a Baby

In this article, learn about the top 8 reasons why you may want to consider magnesium for sleep support.

Have you been wondering, “Will magnesium help me sleep?” Some of the main health benefits of magnesium make this mineral particularly good at calming you down and relaxing your brain and body. And for those reasons, magnesium is great for helping you to sleep like a baby. In this article, learn about the top 8 reasons why you may want to consider magnesium for sleep support.

Magnesium & Sleep

How To Sleep Soundly

Sleep Deprivation and the Profound Effects on Your Wellbeing

Unfortunately, it is very common to not get enough sleep. But sleep deprivation effects can be serious, and chronic sleep deprivation can have a lot of harmful side effects. In this article, I will explain the side effects of sleep deprivation and what to do to fix the problem. 

Sleep Deprivation

Foods and Supplements that Support Your Immune System

By Rachael Link, RD, MS

Most of us may not consider foods in the kitchen when we want to support our immune systems. However, making a few simple swaps to your diet and loading up on some immune system-supporting foods can actually be beneficial. Plus, it can help mix up your meals and increase your intake of important nutrients like protein, performance fats and fiber.

Ready to learn more? This article will dive in and take a closer look at a few suggested foods (and supplements) to support immune health, along with which other foods you should limit or avoid.

Note: You should always check with your healthcare professional prior to making any dietary or lifestyle change.

Can Foods Help Support the Immune System?
The immune system plays a pivotal role in overall health. In short, it is the body’s first line of defense that keeps us healthy.

Switching up your diet is one of the best strategies for how to support your immune system health naturally. In fact, many foods provide an array of specific nutrients that can help support immune function and support a healthy you.

Fruits and vegetables, for example, are a great source of vitamin C, which is an important water-soluble vitamin that, generally, supports a healthy immune system. Other foods like nuts, seeds and fatty fish are also rich in omega-3 fatty acids, a type of fat that can help support healthy cardiovascular function and healthy cognitive function.

Some ingredients are also high in antioxidants and other health-promoting compounds, which may support a healthy immune system.

Food List
Loading up on a few of the top immune system–supporting foods for adults is a simple way to promote immune system health while also squeezing a variety of essential nutrients into your daily diet.

Healthy immune system–supporting foods like fruits, veggies, nuts and seeds are typically rich in the vitamins, minerals and antioxidants necessary to support immune system health. Not only that, but these foods can also provide other key nutrients as well, including fiber, protein and good fats.

Here are a few suggested healthy immune system–supporting foods for kids and adults:

Fruits: apples, oranges, lemons, limes, kiwi, papaya, melons, berries
Vegetables: bell peppers, broccoli, spinach, tomatoes, kale, cauliflower
Nuts: almonds, walnuts, pistachios, macadamia nuts, Brazil nuts
Seeds: chia seeds, sunflower seeds, flax seeds
Protein Foods: grass-fed beef, wild-caught fish, free-range poultry, eggs, tempeh, yogurt, legumes
Fats and Oils: avocados, olive oil, coconut oil, grass-fed butter
Herbs and Spices: ginger, garlic, cinnamon, black pepper
Beverages: green tea, kombucha, coconut water, kefir
Try mixing and matching some of these healthy immune system-supporting foods in your favorite recipes.

Immune System Health-Supporting Supplements

In addition to modifying your meal plan, you may also want to consider making some changes to your supplement routine. Many supplements can be used to complement a healthy diet and help support a healthy immune system.

Here are some suggested supplements to support a healthy immune system:

Vitamin C
Zinc
Probiotics
Elderberry
Beta Glucan

Foods to Avoid

Just as important as enjoying a variety of foods that support a healthy immune system is limiting your intake of certain foods.

Foods that are heavily processed and refined, in particular, often contain ingredients, such as artificial sweeteners, additives and preservatives, that you should avoid.

Other products like baked goods or refined carbs also often contain high amounts of added sugar, which can take a toll on many aspects of health, including immune system health. Meanwhile, processed meats should be avoided, too.

Here are a few foods that you may want to limit or avoid to support immune system health:

Processed Foods: fried foods, baked goods, fast food, convenience meals
Refined Carbs: white bread, pasta, crackers, chips, tortillas
Processed Meats: bacon, salami, bologna, beef jerky, lunch meats
Sugary Beverages: soda, fruit juice, sweet tea, sports drinks, energy drinks
Added Sugar: high-fructose corn syrup, table sugar, agave nectar, molasses
Final Thoughts
Making changes to your diet is one of the best strategies for how to help support your immune system health.
This is because certain vitamins, minerals and compounds can help support immune system health and may offer other benefits as well.
In fact, these nutrients can support cognitive function, cardiovascular function, joint health and more.
Fruits, veggies, nuts, seeds and whole grains are a few of the top immune system–supporting foods.
Meanwhile, heavily processed or refined ingredients are generally considered foods to avoid when it comes to supporting immune system health.
Enjoy these foods and supplements that support immune system health as part of a nutritious, balanced diet to support a healthy you.
Rachael Link, MS, RD, is a registered dietitian based in New York City. She completed her undergraduate degree in Dietetics at the University of Central Missouri and later received her Master’s degree in Clinical Nutrition from New York University. Rachael is passionate about plant-based nutrition and enjoys providing easy-to-understand information to readers looking to support their health.

Recommended:
Beta Glucan - Immune Defense
Vitamin C
Zinc
Probiotics

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Prescription Drug Abuse

Recreational use of prescription drugs is a serious problem with teens and young adults. National studies show that a teen is more likely to have abused a prescription drug than an illegal street drug.

Many teens think prescription drugs are safe because they were prescribed by a doctor. But taking them for nonmedical use to get high or “self-medicate” can be just as dangerous and addictive as taking illegal street drugs.

Learn More about Prescription Drug Abuse

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Vitamin D Level Is Directly Correlated to COVID-19 Outcome

An excellent review of what is happening regarding this problem.

An analysis of medical records revealed a direct correlation between levels of vitamin D and the severity of illness in people infected with SARS-CoV-2

Low vitamin D levels are normally found in people with dark skin. This may be a compelling factor in the higher rates of COVID-19 illness and mortality

The U.K. recommends vitamin D supplementation during this pandemic, concerned people are not getting enough sunlight; yet the U.S. continues to focus on drugs and vaccine production.

More on this Vitamin D Research

Recommended:

Vitamin D & K3 read why we recommend this.

Need a nutritionist who can test you for what you need. Find one near you

Neuropathy, why the pain, the tingling and the numbness?

Neuropathy has many symptoms. It may start with a tingling feeling and end up with numbness. It can be a pricking, or burning sensation, loss of reflexes and muscle shrinkage, abnormal sensations, or sensitivity to touch. Its worse symptom is pain, sometimes so excruciating that a person would amputate rather than continue the pain.  

It is called many names such as paresthesia, neuritis, neuralgia, dysesthensia, hypoesthesia, hypesthesia, hypalgesia, hypealgesia and hyperesthesia due to its many different kinds of symptoms. 

But, what underlies all these symptoms?

They are created by a specific type of nerve damage. This nerve damage can come from too much sugar in the blood (the reason it is a side effect of diabetes). It can be caused by exposure to chemicals such as cancer treatments, poisons, alcoholism, or a side effect of some medications. It can be the result of kidney or liver failure, infectious disease or nutritional deficiencies especially B vitamins. The reasons are many; the damage they produce is the same.

What creates the problem is damage done to the outer lining of the nerve cell.  Cells have coverings much like an electrical wire has an insulation of plastic. Have you ever seen a wire whose insulation is damaged – the electrical current doesn’t flow correctly. It can send electricity out from the area where it is damaged, it can stop the flow of electricity or it can damage what it's supposed to be supplying electricity to.

A damaged nerve covering does the same thing. It can send out “sparks” that cause tingling, it can stop the flow resulting in numbness. It can create feelings of hot or cold or sensitivity due to crossed signals. It can definitely cause pain especially as the damage gets worse.

The idea is to fix this outer covering. This is called the myelin sheath. What is needed are specific B vitamins. The only question is how to get these B vitamins in sufficient amounts so that the body can actually build healthy nerves. Isolated B vitamins that are sold at the health food stores or local drug stores get washed out of the system too quickly to fix the damage. It would be hard to take enough of this type of nutrients to make a difference. You can’t get it from vitamins made in a laboratory.

What is needed is a whole food supplement with methylcobalamine and benfotiamine and other B vitamins that the body can use to build healthy nerve cells. That is one of the functions of the body, to build health. But it does need specific nutrients to do its job.  

Nutrients are what a body runs on. A car runs on gas. If you drive the car down the road, it uses up a steady amount of that gas. If you take that same car and speed down the freeway, you will use up a lot of gas. When you take a body “out on the freeway”, or put it under physical stress, it uses up a lot more nutrients. Thus, getting the right supplements in the right amount is important.

Just as a car won’t drive without giving it gas a body can’t or function correctly or build health without the proper nutrients it needs to “drive”. In the case of neuropathy, it needs these B vitamins.

Neuropathy can be a side effect of many things.  Although most often it is caused by too much sugar in the blood - Diabetes - there are many factors. Chemotherapy and some drugs have neuropathy as a side effect and it can be caused by surgery damaging the nerves - there are others.

For more information about neuropathy.

Success in Handling the Nerve Damage of Neuropathy

We got lots of different people who got nerve damage from many different reasons who have written up what happened to them.

Go here for their stories   

Read about getting lasting relief by building the health of your nerves.

Don't Forget - Dental Pro 7 is back in productioin.

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