 By Melissa Blake, ND
When it comes to building a healthy immune system, we often hear about diet and exercise, but unfortunately less often about the importance of sleep. But, when it comes to the immune system, sleep is a crucial component. Researchers around the world continue to discover the numerous benefits of our nightly slumber. Sleep is when the body and the mind have a chance to rest and repair on a cellular level, and without enough of it, or enough quality sleep, one’s health can begin to suffer.1 Disrupted sleep is a major contributor to hormone imbalances, skin issues, weight gain, and even a weakened immune system.1-4 Whether you’re not sleeping well due to stress, your schedule, or another factor, prioritizing sleep is a key component to a healthy immune system.1 The sleep debt cost Most likely everyone can relate to the immediate impact of a sleepless night. Even getting just a little less sleep than one needs or is used to can contribute to confusion, weakness, muscle pain, and changes in appetite.2-4 The long-term consequences of neglecting sleep are even more serious. A regular lack of sleep increases the risk of cardiovascular issues, weight gain, and compromised immune function.4,5 Correlation between sleep & immune health Driven by a circadian rhythm, messengers called cytokines impact the state of the immune system and also contribute to sleep-wake patterns.1 While we are sleeping, cytokines instruct immune cells to work hard at repairing damage, clearing toxins, and defending us against illness.1 This might be one reason why we feel more tired and require more rest when we are sick. It’s during sleep that the immune system is most active and focused on recovery and developing immune memory.1 A good night’s rest is also key for improving the function of immune cells known as T cells, a type of immune cell that fights against pathogens such as viruses.6 A German study found that in people who slept adequately the night before, T cells were better able to attach to their targets, including virus-infected cells, than in the T cells of those who stayed up all night.7 The findings highlight one of many immune-supportive effects of sleep. Conclusion Habits such as a consistent routine, including regular bed and wake times, as well as exposure to natural sunlight within an hour of waking are small, simple changes people can make in order to get a better night’s sleep while improving their body’s circadian health. Even going to bed just 10 minutes earlier can have a profound effect on how you feel, so give it a try starting tonight—your immune system will thank you. This is the first in a three-part series on circadian health. For more information on sleep and other general wellness topics, please visit the Metagenics blog. References:
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 ’Tis the season…for the sniffles. Cold and flu viruses are all around us. If you do catch one of them, it’s helpful to understand your symptoms and know when you’re most contagious—so you can avoid sharing the bugs with those around you. Is it just a cold, or is it the flu? Sometimes it can be hard to tell. While both the common cold and the flu are respiratory illnesses, they are caused by different viruses.1 But because symptoms are similar, it may take a little detective work to determine which of these is ailing you. Cold Approximately one billion Americans catch colds each year.2 Symptoms show up gradually and often begin with a sore throat that is later accompanied by congestion (stuffy or runny nose), headaches, and general malaise. With rest and TLC, a cold may ease up within a week.3 Flu While the same feelings of stuffiness may occur, the flu is characterized by the sudden onset of fever, aches and chills, dry cough, and extreme fatigue.4 Unlike colds, the flu can give way to secondary bacterial infections, pneumonia, and other risks,1 so it’s important to take time off and get the rest your body needs to recover. Both children and elderly people are at an increased risk of catching the flu due to lower immunity.1  Stages of illness
Your body goes through several stages when you become ill with a respiratory virus. First, it undergoes a period of incubation (1-2 days) when it is first exposed to the organism. As the virus takes over, onset occurs and symptoms show up—letting you know that you’re unwell. While the flu may hit suddenly, you may detect less obvious signs that you’re coming down with a cold, such as a funny feeling in your throat or feeling tired. As the illness progresses, symptoms may worsen before your body recovers and begins to heal itself. When am I contagious? You are most contagious during the incubation period—before symptoms even start. For both cold and flu, this can persist for several days after you’ve begun to feel sick.4 That’s why allowing yourself adequate downtime early on is so necessary. Cold and flu germs can spread very easily. When you sneeze or cough, germs are expelled through the air and may land on other surfaces or objects, where they can survive for several hours. Touching objects or surfaces with germ-laden fingers carries a big risk for those around you, as they may pick up those germs and become infected.4 To spare friends, family, or coworkers of a similar fate, it’s best to stay home and give your body plenty of recovery time. Staying well No one likes getting sick. Whether there’s a cold or flu floating around your household or office, there are ways to be proactive about your health. If you catch something, do yourself and others a favor by staying home and getting some much-needed rest. If your illness persists or shows excessive symptoms, contact your healthcare practitioner. This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
 by Erik Lundquist, MD
Looking for ways to support healthy immune function? Erik Lundquist, MD shared a variety of options to consider as ways to help support immune health. Here are some formula recommendations he gives to his patients: Vitamins:
Keeping clean & healthy Maintaining good hygiene helps keep the immune system healthy. Consider these simple preventative measures that should be followed routinely to ensure good hygiene practices.
References:
 By Molly Knudsen, MS, RDN There’s no doubt that antioxidants are good for health. Antioxidants have been in the public spotlight since the 1990s and have only gained attention over the years, basically reaching celebrity status. And that status has not wavered, especially as their role in immune health becomes increasingly known. Antioxidants and antioxidant-rich foods continue to trend and make headlines, most recently in the forms of matcha/green tea drinks, acai bowls, golden milk, or just good ol’ fashioned fresh fruits and vegetables. Antioxidants are here to stay not only because they’re found in delicious foods, but they also play a vital role in health by protecting the body against oxidative stress.1 What is oxidative stress? Everyone’s heard of oxidative stress, but what exactly does that refer to? Oxidative stress occurs from damage caused by free radicals. Free radicals are unstable molecules that have lost an electron from either normal body processes like metabolism, reactions due to exercise, or from external sources like cigarette smoke, pollutants, or radiation.1 Now electrons don’t like to be alone. They like to be in pairs. So do free radicals suck it up and leave one of their electrons unpaired? Nope. They steal an electron from another healthy molecule, turning that molecule into another free radical and, if excessive, wreak havoc in the body and its defense system. Immune cells are particularly vulnerable to oxidative stress because of the type of fat (polyunsaturated) that they have in their membrane.2 So high amounts of oxidative stress over time can be especially detrimental to immune system. What are antioxidants? Antioxidants are the heroes that can break this cycle. And there’s not just one antioxidant. Antioxidants refer to a whole class of molecules (including certain vitamins, minerals, compounds found in plants, and some compounds formed in the body) that share the same goal of protecting the body and the immune system against oxidative stress.2 But different foods contain different antioxidants, and each antioxidant has its own unique way of supporting that goal. 6 antioxidants for oxidative stress protection + immune health 1. Vitamin C Vitamin C is a powerful antioxidant that also contributes to immunity. It works by readily giving up one of its electrons to free radicals, thereby protecting important molecules like proteins, fats, and carbohydrates from damage.3 Vitamin C is a water-soluble vitamin, which means storage in the body is limited, and consistent intake of this nutrient is vital. Research shows that not getting enough vitamin C can impact immunity by weakening the body’s defense system.3 Vitamin C is found in many fruits and vegetables, including strawberries, bell peppers, citrus, kiwi, and broccoli. The benefits of vitamin C’s antioxidant capabilities are more than just internal. Benefits are also seen when a concentrated source of this antioxidant is applied to the skin. For example, topical vitamin C serums are often recommended by dermatologists and estheticians to help protect the skin from sunlight and address hyperpigmentation.4 2. Epigallocatechin 3-gallate (EGCG)
3. Glutathione Glutathione is a powerful antioxidant that the body actually makes internally from three amino acids (AKA building blocks of protein): cysteine, glutamate, and glycine.6 Not only does this antioxidant protect the body against oxidative stress, it also supports healthy liver detoxification processes.7 Glutathione levels naturally decrease with age, and lower glutathione levels in the body are associated with poorer health.8 Since it takes all three of those amino acids to form glutathione, ensuring that the body has adequate levels of all three is vital. Cysteine is the difficult one. It’s considered the “rate-limiting” step in this equation, since it’s usually the one in short supply, and glutathione can’t be formed without it.6 Cysteine contains sulfur, so foods like unprocessed meat, garlic, and asparagus are great choices to support cysteine levels. Like cysteine, the compound N-acetylcysteine (found in supplements and often labeled NAC) can also be used to support the body’s glutathione levels.6
5. Vitamin E
Vitamin E is a fat-soluble vitamin, meaning it’s best absorbed with fat. It acts as an antioxidant by stopping the production of free radicals from forming when fat is oxidized, or burned.10 Vitamin E is found in nuts and seeds (almonds, sunflower seeds, and hazelnuts) as well as green leafy vegetables. Vitamin E also plays a role in heart, eye, and cognitive health.10 6. Quercetin Quercetin is one of the most well-studied flavonoids, or plant compounds, typically found in onions, kale, broccoli, apples, and tea. Quercetin acts as a free radical-scavenging antioxidant, helps inhibit oxidative stress, and supports a healthy immune response.11 What’s the bottom line? Antioxidants are a crucial part to any healthful diet. They help protect the body from damage caused by oxidative stress and support immune function. There are many more antioxidants that are beneficial to health than those listed here. The best way to ensure that you’re getting enough antioxidants from the diet and supporting the antioxidants the body makes on its own is to consume a diet high in plants like fruits, vegetables, nuts, seeds, and legumes. References
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