Health & Fitness

Changing the way you cook your food at home - even if it's just through tiny changes - can have a big impact on your overall calorie intake. Dietitian Melissa Meier shares 20 tiny tweaks to make your meal prep count. 

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Busy mum Kerryn explains how she managed to lose more than 4kgs, while still maintaining her career and demanding family life. 

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Aussies have been told to keep a 1.5 metre distance from others to prevent the spread of COVID-19, but research proves otherwise.

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It's a hard habit to break, but accomplishing it can protect you from catching the coronavirus.

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Naturopath Lisa Guy shares a seven-day meal plan to help boost your intake of immune-boosting vitamins and minerals. 

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Dietitian Susie Burrell outlines when you should, and when you shouldn't snack. Because the difference can really affect your waistline. 

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A study has illustrated how difficult COVID-19 can be to detect based only on symptoms as children showed either no symptoms or very mild symptoms.

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The pop star is using her social media platforms to urge everyone, especially her younger fans, to take precautions seriously.

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Using a mouse model, researchers demonstrated the formation of fear memory involves the strengthening of neural pathways between two brain areas: the hippocampus, which responds to a particular context and encodes it, and the amygdala, which triggers defensive behavior, including fear responses.

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A new survey released today found that 60% of New York State residents believe their chances of contracting the novel Coronavirus are low or very low. The survey of 1000 New York households, conducted between March 13-15, 2020 and considered accurate within a range of 3%, also found that more than half (55%) of all respondents live in households with one or more members over age 60, the highest risk age group for Coronavirus infection.

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Infectious disease researchers studying the novel coronavirus were able to identify how quickly the virus can spread, a factor that may help public health officials in their efforts at containment. They found that time between cases in a chain of transmission is less than a week and that more than 10 percent of patients are infected by somebody who has the virus but does not yet have symptoms.

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COVID-19, the disease caused by a new coronavirus, has rapidly spread globally. The World Health Organization recently labeled COVID-19 a pandemic. Many of my pregnant patients have expressed concerns, both for themselves and their babies, about the impact of COVID-19 on their health. To answer often-asked questions about pregnancy and the new coronavirus, I’ve teamed up with my husband, an infectious disease specialist and internist. Together, we reviewed the extremely limited data available to provide evidence-based responses below.

Pregnancy and the new coronavirus

As you probably know, the virus spreads through respiratory droplets sent into the air when a person who has COVID-19 coughs or sneezes. It may also spread when someone touches a surface infected by a person who has the virus.

What can I do to protect myself against catching the new coronavirus?

The most important step is to practice excellent hand hygiene by frequently washing hands with soap and water for 20 seconds. Avoid touching your eyes, mouth, and nose. You should also avoid large gatherings. Social distancing is important to limit the spread of the virus. If you have a mild cough or cold, stay at home and limit exposures to other people. Sneeze and cough into a tissue that you discard immediately, or into your elbow, to avoid making others sick. Hydration and adequate rest also are important in maintaining the health of your immune system.

As a pregnant woman, what is my risk of becoming very ill from COVID-19?

Given that this is a novel virus, little is known about its impact on pregnant women. At this point, experts think that pregnant women are just as likely, or possibly more likely, than the general public to develop symptoms if infected with the new coronavirus. Current information suggests symptoms are likely to be mild to moderate, as is true for women (and men) in this age range who are not pregnant.

If I am pregnant and have COVID-19, does this increase the risk of miscarriage or other complications?

There does not appear to be any increased risk of miscarriage or other complications such as fetal malformations for pregnant women who are infected with COVID-19, according to the Centers for Disease Control and Prevention (CDC). Based on data from other coronaviruses, such as SARS and MERS, the American College of Obstetricians and Gynecologists notes that pregnant women who get COVID-19 may have a higher risk for some complications, such as preterm birth, but the data are extremely limited and the infection may not be the direct cause of preterm birth.

If I get sick from the new coronavirus, what is the risk of passing the virus onto my fetus or newborn?

A study of nine pregnant women who were infected with COVID-19 and had symptoms showed that none of their babies were affected by the virus. The virus was not present in amniotic fluid, the babies’ throats, or in breast milk. The risk of passing the infection to the fetus appears to be very low, and there is no evidence of any fetal malformations or effects due to maternal infection with COVID-19.

I tested positive for COVID-19. Can I breastfeed my baby?

Currently, there is no evidence of the virus in breast milk. Given that the virus is spread through respiratory droplets, mothers should wash their hands and consider wearing a face mask to minimize infants’ exposure to the virus.

Can I travel for my baby-moon?

We recommend avoiding all travel at this time, given the concerns that the virus could be widespread, and the uncertainty for travel restrictions (see CDC travel advisories).

Should I reschedule my baby shower because of the new coronavirus?

While a baby shower is a joyous and important occasion, public health agencies such as the CDC recommend social distancing to limit the spread of the virus. Particularly in large gatherings, the risk of possible exposure and infection is quite high. We recommend limiting social gatherings at this time.

What should I do if I have a fever or cough, have traveled from a country in which the virus is widespread, or have been in contact with a person confirmed to have COVID-19?

Every hospital has specific rules for the best way to handle these situations. The first step is to call your doctor’s office to inform them of your symptoms, travel, or contact with someone who has a confirmed case of COVID-19. Do not simply go to your doctor’s office. It is very important to limit the spread of the virus. Particularly if you have symptoms, it is best to call your doctor first to determine whether you need testing and/or to come in for evaluation.

I am worried that doctors, even obstetricians, will be diverted in an emergency setting and may not be available when I am delivering. Will that be the case?

At this time, there is no plan for any other doctors to be pulled from their regular duties to staff other parts of the hospital. Obstetrics is an essential component of health, and it is unlikely that an ob/gyn will not be present at the time of your baby’s birth. Ask your health care team about this.

For more information about the new coronavirus and COVID-19, please see Harvard Health Publishing’s Coronavirus Resource Center.

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Eating more protein at breakfast or lunchtime could help older people maintain muscle mass with advancing age -- but most people eat proteins fairly unevenly throughout the day, new research has found.

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A review has found that fear about testing new treatments and possible side effects was the most common reason given by patients for not wanting to participate.

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Certain middle-aged and older adults, especially women who tend to disengage from difficult tasks and goals after they retire, may be at greater risk of cognitive decline as they age, according to new research.

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Researchers have created a new, rubber-like material with a unique set of properties, which could act as a replacement for human tissue in medical procedures. The material has the potential to make a big difference to many people's lives.

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Scientists have discovered a possible link between Parkinson's disease and a gene impacted by a neurotoxin found in blue-green algae.

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I usually counsel my patients that the best diet for weight loss is not really a “diet,” but rather a healthy approach to eating that makes them feel good and that is good for their body.

I love when the research supports my advice, as did results from the SWIFT (Support strategies for Whole-food diets, Intermittent Fasting and Training) study.

Study looks at three popular diets

The SWIFT study of 250 overweight adults was intended to compare different types of weight loss support (daily self-weighing, regular phone calls, hunger training, or dietary self-monitoring) using the Mediterranean diet, paleo diet, or intermittent fasting (IF). A side study, published in the American Journal of Clinical Nutrition, specifically looked at adherence and outcomes (weight, waist circumference, blood pressure, blood sugar, cholesterol, and inflammation level) of these diets after 12 months.

Participants were allowed to choose their diet, and most (54.4%) chose IF; 27.2% chose the Mediterranean diet; and 18.4% chose the paleo diet. Participants were randomly and evenly assigned to one of the four different weight loss supports only after they chose their preferred diet. In addition, they all received 30 minutes of one-on-one education and written resources specific to whatever diet they chose, as well as a more general pamphlet describing behavioral strategies for weight loss, including tips on everything from food shopping to stress management to sleep and exercise.

Those choosing IF followed the 5:2 protocol, which means drastically reducing food intake for any two of five days of the week (down to 500 calories for women and 700 calories for men). The Mediterranean dieters emphasized fruits and vegetables, legumes, nuts, seeds, whole grains, and olive oil with moderate fish, chicken, eggs, and dairy, and with an allowance of one glass of wine per day for women and two per day for men. The paleo diet emphasized fruits and vegetables, animal proteins, coconut products, butter, and olive oil, along with some nuts, seeds, and legumes.

Some diets may be easier to stick to than others

After 12 months, more participants were able to stick with the Mediterranean diet (57%) and IF (54%) than the paleo diet (35%). Even with the imperfect adherence to any one diet, everyone lost weight (an average of 6.2 pounds with the Mediterranean diet, 8.8 pounds with IF, and 4 pounds with the paleo diet). Those who stuck with their diet lost an average of one to three pounds more.

Some diets had other benefits as well. Those in the Mediterranean diet and IF groups enjoyed significant drops in blood pressures, and those in the Mediterranean diet group also had a significant, healthy drop in blood sugars.

This study was not perfect. You could argue, as these authors do, that the fact that participants chose their preferred diet is a good thing, as it could theoretically improve adherence. However, it also resulted in very different-sized groups to start with. The varying adherence and exercise option choices were adjusted for as well as possible. And the study relied heavily on self-reporting, which is always iffy.

Healthy eating patterns have benefits beyond weight loss

But we can still learn a great deal here. The Mediterranean approach to eating (which can be easily modified to suit any country or cultural food preferences) has mountains of research behind it. This is the dietary approach that is the most well-studied, and it is associated with lower risks for diabetes, high blood pressure, heart disease, strokes, dementia, cancer, and other ailments. The lower blood pressures and blood sugars seen in this study further support previous findings.

IF is a newer approach that is just now becoming better studied, and the emerging evidence is encouraging. IF makes intuitive and physiologic sense, and is relatively easy (certainly uncomplicated) to incorporate into day-to-day life, with potential positive health effects beyond weight loss. The timing of the fast can be adjusted for individual preferences and schedules. For example, the 16:8 IF protocol calls for completing the last meal by 7 pm and not eating again until at least 11 am the next day. This works well for folks like me who are happy with just a coffee in the morning. Others may prefer to eat at 7 am and fast after 3 pm, which is fine as well.

The paleo diet was the least successful diet in this study. Any eating approach that completely eliminates entire large food groups such as grains, and instead emphasizes meat and animal products, is going to be more difficult to follow, more expensive, and more likely to cause heart disease.

The bottom line

In summary, the best diet for weight loss is not a diet at all, but rather a healthy approach to eating that you can adopt for life. My suggestion is to try combining a whole-foods, plant-based eating approach (like the Mediterranean diet) with some form of IF. Enjoy celebrations, be active, manage stress, and get enough sleep.

The post Go figure: A healthy eating approach helps people be healthy appeared first on Harvard Health Blog.

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For many years I’ve been recommending that you eat a diet rich in healthy saturated fats, and avoid vegetable oils and trans fats. Over the past decade, public opinion has turned against partially hydrogenated oil, a source of trans fatty acids, a movement that triggered many restaurants to substitute with 100% vegetable oil.

Even the Food and Drug Administration has found partially hydrogenated oils to be unsafe, determining they are not “generally recognized as safe,”¹ and announced that removing them “from processed foods could prevent thousands of heart attacks and deaths each year.”

The product was originally developed to extend the shelf life of food.² The process starts with vegetable oil, then hydrogen is added, causing the product to become a soft solid at room temperature instead of a liquid. These fats can be found in baked goods, shortening, frozen pizza, microwave popcorn and refrigerated dough.

However, the substitution with vegetable oil is just as bad, if not worse. When heated, vegetable oils degrade, producing cyclic aldehydes linked to neurodegenerative diseases.³ They're also a concentrated source of omega-6 linoleic acid, whose effects over time can lead to a severe imbalance in your omega-6 to omega-3 ratio.

While the name may sound healthy, many vegetable oils are also a product of genetic engineering and a significant source of glyphosate exposure. Dietary fats are crucial to your health, but the type that you choose makes a world of difference.

Researchers Find Fish Oil Lowers All-Cause Mortality

As explained in a study⁴ published in early 2020, researchers from China and the U.S.⁵ conducted a large-scale study that included 427,678 men and women ages 40 to 69. They sought to explore the hypothesis that omega-3 fats in fish oil have a protective effect on heart health.⁶

At the beginning of the study all participants were free of cardiovascular disease and cancer. The scientists were interested in determining if there was an association between the consistent use of fish oil supplementation and mortality and cardiovascular disease.

They used a questionnaire at the start of the study and found that 31.2% of all participants consistently used fish oil supplements. They were interested in rates of cardiovascular problems and death among those in the group.

Data were gathered for a median of 9.0 years. They discovered that protection from fish oil was higher in those who had high blood pressure. The results showed:⁷

“Habitual fish oil supplementation is associated with a 13% lower risk of all-cause mortality, a 16% lower risk of CVD mortality, and a 7% lower risk of CVD events among the general population.

These findings indicate that habitual fish oil supplementation could have a marginal benefit for CVD outcomes, but further studies are needed to examine how the dose of fish oil supplements affects its clinically meaningful effectiveness.”

Omega-3 Fat Improves Heart Health

The authors of a number of epidemiological and clinical trials have produced results demonstrating the role omega-3 fatty acids play in reducing the risk of cardiovascular disease. Those with risk factors associated with coronary heart disease benefit from omega-3 fats.⁸

Supplementation may also reduce heart and all-cause mortality, as the featured study demonstrated. The American Heart Association recognizes that omega-3s:⁹

• Lower your resting blood pressure
• Offer anti-atherosclerotic benefits by preventing fatty deposits and fibrosis of the inner layer of your arteries from forming
• Counteract inflammation (heat, pain, swelling, etc.)
• Preventing cardiac arrhythmia
• Tend to prevent thrombosis (a blood clot within a blood vessel)

Each of these helps lower your risk of heart disease. Omega-3 fatty acids are a powerful addition to your health regimen; however, balancing them against your omega-6 intake, as I discuss below, is crucial to maintaining optimal health and reducing your risk of chronic diseases.

In one study¹⁰ of 84,688 nurses who were followed over 16 years, researchers analyzed their omega-3 intake and compared the health outcomes of those who rarely ate fish (less than once per month) to those who ate the greatest amount (five or more times each week). They found that those with the highest intake had the lowest risk of coronary heart disease.

Another group of scientists¹¹ used a medication described as a "highly purified eicosapentaenoic acid ethyl ester" that is "a synthetic derivative of omega-3 fatty acid."¹² Data were gathered from 8,179 participants who were followed over 4.9 years.

They found that those taking the medication experienced a significantly lower number of ischemic events than those taking a placebo, including those taking statin medications. The researchers concluded:¹³

“Among patients with elevated triglyceride levels despite the use of statins, the risk of ischemic events, including cardiovascular death, was significantly lower among those who received 2 g of icosapent ethyl twice daily than among those who received placebo.”

But your heart isn’t the only organ or system that benefits from omega-3 fats. An increased intake is also related to a reduced risk of Parkinson's disease,¹⁴ protection against metabolic syndrome effects in the brain¹⁵ and an improvement in symptoms of premenstrual syndrome.¹⁶

Not All Omega-3s Are Created Equally

There are three main types of omega-3 fats, all of which are important to your health. These are alpha lipoic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The majority of ALA is found in plants, while DHA and EPA are found fatty fish.¹⁷ Each are essential fatty acids, which means you must get them from your food.

Although your body can convert a small amount of ALA to EPA and DHA, the amount is minute and not nearly enough to support optimal health.¹⁸ The fats also play unique roles as 90% of the fat in your brain is DHA¹⁹ and EPA is of particular importance to heart health.²⁰

EPA and DHA have been shown to improve blood pressure,²¹ reduce inflammation affecting rheumatoid arthritis,²² improve depression²³ and help slow the progression of Alzheimer's disease.²⁴ The importance of DHA to neurological function is explained further in the comments from those researching Alzheimer’s disease:²⁵

“The essential DHA is selectively enriched in neuronal tissues especially in neuronal and synaptic membranes, oligodendrocytes, and also subcellular particles such as myelin and nerve endings. With aging, and especially among patients with AD, DHA levels in the brain tend to decrease.”

and

“Studies in animal models of AD suggest that deficiency of DHA in neural tissue leads to behavioural deficits, ultimately leading to neurodegeneration and cognitive dysfunction similar to that in patients with AD. Furthermore, experimental evidence suggests that DHA decreases with age, particularly in regions of the hippocampus which are crucial for higher brain functions such as memory formation and cognition.”

Advantages of Krill Over Fish Supplements

In a perfect world, you could get omega-3 fatty acids by eating fatty fish. But, increasing and alarming levels of dangerous heavy metals and contaminants are found in most marine fish, which has caused many to search for supplements like fish oil and krill oil.

One of the advantages of krill oil is that it's extracted from sustainable crustaceans living in the pristine waters of Antarctica. Because krill feed on plankton they don't have a bioaccumulation of toxins that affect other cold-water, wild-caught or farmed fish such as halibut, salmon and albacore tuna.

Krill oil also has a higher potency than fish oil,²⁶ which means you need less to realize the same benefits. One explanation for higher potency may be the phospholipids found in krill oil that are not present in fish oil.²⁷

Fatty acids are water soluble but require a lipoprotein vehicle to be transported in your blood. The phospholipids in krill oil mean your body can more readily absorb and transport it. The omega-3 fatty acids in fish oil are attached to triglycerides that are not as well absorbed by the body.

Fish oil is also prone to oxidation, which leads to the formation of free radicals and consequently a greater need for antioxidants.²⁸ On the other hand, krill oil is more stable, resistant to oxidation and contains one of the most potent antioxidants known in nature — astaxanthin.

As I’ve written before, in addition to the benefits from omega-3, krill oil also enhances glucose metabolism, promotes lipid metabolism and helps regulate the mitochondrial respiratory chain, none of which fish oil does. These functions may also help protect against hepatic steatosis, fatty liver disease.

Balance Your Omega-3s and Omega-6s to Protect Your Health

To enjoy optimal health, you must address your omega-6 to omega-3 ratio. Unfortunately, in the past 100 years, an imbalance in that ratio has grown and likely plays a significant role in the skyrocketing rates of disease. Omega-6 fats are found in abundance in processed vegetable oils, processed foods and restaurant fare.

In combination with too little animal-based omega-3, this sets the stage for the development of chronic disease. Omega-6 fatty acids are also essential to good health, so they are not the problem.²⁹ The problem is that most people get far too much omega-6 and not enough omega-3.

An ideal ratio is in the range of 4-2-to-1 of omega-6 to omega-3 fats. If you're regularly eating processed foods or dining out at restaurants this is nearly impossible to achieve. Seek omega-6 fatty acids in unprocessed forms from plant seeds, tree nuts and other plant-based foods. Aim to reduce your intake of damaged omega-6 by avoiding processed foods and those cooked in vegetable oil at high heat.

Raise your intake of marine-based omega-3 fat from small fatty fish such as sardines, anchovies and herring, along with wild-caught Alaskan salmon. If fish are not your fare, consider supplementing with krill oil.

Optimizing your levels of omega-3 fatty acids is truly a foundational strategy to attaining and maintaining good health. The best way to determine if you're eating enough food with omega-3 is to get tested.

I firmly believe an omega-3 index test is one of the most important annual health screens that everyone needs. Please note I make no profit from these tests. I merely supply them as a convenience for my readers. It's the same price whether you buy it from me or directly from GrassrootsHealth.³⁰

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As the outbreak of novel coronavirus, COVID-19,¹ continues to spread around the world,² researchers are feverishly searching for effective remedies. According to a February 15, 2020, Nature article,³ more than 80 clinical trials are underway testing remedies ranging from intravenous vitamin C and stem cells from menstrual blood to HIV drugs and malaria medication.

There's also a study looking at serum obtained from patients who recovered from laboratory confirmed COVID-19 infection — the idea being that it will contain antibodies a freshly-infected patient would need to fight off the infection more effectively.

Two other potential remedies vying for attention are quercetin and vitamin D. Not only are both known for their immune-boosting and antiviral benefits, they're also inexpensive and widely available.

Can Quercetin Quell COVID-19 Infection?

As reported by Maclean's,⁴ Canadian researchers Michel Chrétien and Majambu Mbikay began investigating quercetin in the aftermath of the SARS epidemic that broke out across 26 countries in 2003. They discovered a derivative of quercetin provided broad-spectrum protection against a wide range of viruses, including SARS.^5,6

The Ebola outbreak in 2014 offered another chance to investigate quercetin's antiviral powers and, here too, they found it effectively prevented infection in mice, "even when administered only minutes before infection."

So, when the COVID-19 outbreak was announced in Wuhan City, China, in late December 2019, Chrétien contacted colleagues in China with an offer to help. In February 2020, Chrétien and his team received an official invitation to begin clinical trials. Maclean reports:⁷

"The Canadian and Chinese scientists would collaborate on the trials, which would include about 1,000 test patients. Chrétien and Mbikay plan to join colleagues from the non-profit International Consortium of Antivirals — which Chrétien co-founded with Jeremy Carver in 2004 as a response to the SARS epidemic — in manning a 24/7 communications centre as soon as clinical trials go ahead.

The U.S.-based Food and Drug Administration has already approved quercetin as safe for human consumption, which means the researchers can skip testing on animals. If the treatment works, it'll be readily available … Chrétien's team says their treatment would cost only $2 a day."

Quercetin Is a Powerful Immune Booster

Research has already demonstrated that quercetin is a powerful immune booster and broad-spectrum antiviral. As such, it may be useful both for prevention and treatment of COVID-19 infection.

As noted in a 2016 study⁸ in the journal Nutrients, quercetin's mechanisms of action include the inhibition of lipopolysaccharide (LPS)-induced tumor necrosis factor α (TNF-α) production in macrophages.

TNF-α is a cytokine involved in systemic inflammation, secreted by activated macrophages, a type of immune cell that digests foreign substances, microbes and other harmful or damaged components. Quercetin also inhibits the release of pro-inflammatory cytokines and histamine by modulating calcium influx into the cell.⁹

According to this paper, quercetin also stabilizes mast cells and has "a direct regulatory effect on basic functional properties of immune cells," which allows it to inhibit "a huge panoply of molecular targets in the micromolar concentration range, either by down-regulating or suppressing many inflammatory pathways and functions."¹⁰

How Quercetin Inhibits Viral Infection

One of the most well-studied attributes of quercetin, however, is its antiviral capacity, which has been attributed to three main mechanisms of action:

1. Inhibiting the virus' ability to infect cells
2. Inhibiting replication of already infected cells
3. Reducing infected cells' resistance to treatment with antiviral medication

Research¹¹ funded by the U.S. Department of Defense, published in 2007, found it lowers your risk of viral illness following extreme physical stress, which might otherwise undermine your immune function and render you more susceptible to infections.

Cyclists who received a daily dose of 1,000 mg of quercetin in combination with vitamin C (which enhances plasma quercetin levels^12,13) and niacin (to improve absorption) for five weeks were significantly less likely to contract a viral illness after bicycling three hours a day for three consecutive days, compared to untreated controls. While 45% of the placebo group got sick, only 5% of the treatment group did.

In another study¹⁴ funded by the U.S. Defense Advanced Research Projects Agency (DARPA), published in 2008, animals treated with quercetin were challenged with a highly pathogenic H1N1 influenza virus. Again, the treatment group had significantly lower morbidity and mortality than the placebo group.

Quercetin Effectively Treats a Broad Range of Viruses

Other studies have also confirmed quercetin's effectiveness against a broad range of viruses. Among them:

A 1985 study, which found quercetin inhibits infectivity and replication of herpes simplex virus type 1, polio-virus type 1, parainfluenza virus type 3 and respiratory syncytial virus.15

A 2010 animal study found that quercetin inhibits both influenza A and B viruses. Two other important discoveries were made. Firstly, the viruses were unable to develop resistance to quercetin and, secondly, when used concomitant with antiviral drugs (amantadine or oseltamivir), the effect was significantly amplified — and it prevented drug-resistance from developing.16

A 2004 animal study investigating quercetin's effect on influenza used a strain of the H3N2 virus. According to the authors:17 "During influenza virus infection, there is 'oxidative stress.' Because quercetin restored the concentrations of many antioxidants, it is proposed that it may be useful as a drug in protecting the lung from the deleterious effects of oxygen derived free radicals released during influenza virus infection."

Another 2016 study found quercetin offered protection against influenza A virus H1N1 by modulating protein expression. More specifically, the regulation of heat shock proteins, fibronectin 1 and prohibitin was instrumental in reducing viral replication.18

A third study published in 2016 found quercetin inhibited a wide spectrum of influenza strains, including H1N1, H3N2 and H5N1. According to the authors, "This study indicates that quercetin showing inhibitory activity in the early stage of influenza infection provides a future therapeutic option to develop effective, safe and affordable natural products for the treatment and prophylaxis of [influenza A viruses] infections."19

In 2014, researchers noted that quercetin appears to be "a promising treatment for the common cold," caused by the rhinovirus, adding that "Quercetin has been shown to reduce viral internalization and replication in vitro, and viral load, lung inflammation and airways hyper-responsiveness in vivo."20 By attenuating oxidative damage, it also lowers your risk of secondary bacterial infections, which is actually the primary cause of influenza-related deaths. Importantly, quercetin increases mitochondrial biogenesis in skeletal muscle, which suggests part of its antiviral effects are due to enhanced mitochondrial antiviral signaling.

A 2016 animal study21 found quercetin inhibited mouse dengue virus and hepatitis virus. Other studies have confirmed quercetin's power to inhibit both hepatitis B22 and C23 infection.

Most recently, a March 2020 study24 in the Microbial Pathogenesis journal found quercetin "provides comprehensive protection against Streptococcus pneumoniae infection," both in vitro and in vivo, primarily by neutralizing pneumolysin (PLY),25 one of the toxins released from pneumococci that encourages S. pneumoniae infection to blossom in the first place. As reported by the authors in Microbial Pathogenesis: "The results indicated that quercetin significantly reduced PLY-induced hemolytic activity and cytotoxicity via repressing the formation of oligomers. In addition, treatment with quercetin can reduce PLY-mediated cell injury, improve the survival rate of mice infected with a lethal dose of S. pneumoniae, alleviate the pathological damage of lung tissue and inhibit the release of cytokines (IL-1β and TNF-α) in bronchoalveolar lavage fluid. Considering the importance of these events in antimicrobial resistant S. pneumoniae pathogenesis, our results indicated that quercetin may be a novel potential drug candidate for the treatment of clinical pneumococcal infections."

The Importance of Vitamin D

In the featured MedCram video, pulmonologist Dr. Roger Seheult discusses the importance of vitamin D for the prevention of COVID-19. While there are no clinical trials investigating vitamin D for coronavirus specifically, there are plenty of data showing it's an important component in the prevention and treatment of influenza²⁶ and upper respiratory tract infections.²⁷

As noted by Seheult, while vitamin D does not appear to have a direct effect on the virus itself, it strengthens immune function, thus allowing the host body to combat the virus more effectively.²⁸ It also suppresses inflammatory processes. Taken together, this might make vitamin D quite useful against COVID-19.

As explained by Seheult, robust immune function is required for your body to combat the virus, but an overactivated immune system is also responsible for the cytokine storm we see in COVID-19 infection that can lead to death.

"What we want is a smart immune system," Seheult says, "An immune system that takes care of the virus but doesn't put us into an inflammatory condition that could put us on a ventilator."

Vitamin D Supplementation Cuts Respiratory Infection Rates

He goes on to cite research²⁹ published in 2017 — a meta-analysis of 25 randomized controlled trials — which confirmed that vitamin D supplementation helps protect against acute respiratory infections. Studies have also shown there's an apparent association between low vitamin D levels and susceptibility to viral infections such as influenza.

Living at northerly latitudes means you get the least amount of sunlight during winter months, resulting in lower vitamin D levels, and one hypothesis is that the seasonality of the flu is related to the fact that most people have lower vitamin D levels in the winter than in the summer.

For example, research³⁰ published in 2009 pointed suggests fatality rates during the 1918-1919 influenza pandemic were influenced by season, with greater numbers of people dying during the winter than the summer.

It remains to be seen whether this seasonality applies to COVID-19 as well. If it does, it could well be that higher vitamin D levels strengthen immune function enough to where the virus cannot overtake the system.

The 2017 meta-analysis³¹ also made another important discovery. When they dug deeper into the data from each of the more than 11,000 participants, they found that it was the daily or weekly supplementation of vitamin D that had the greatest protective effect in those with the lowest vitamin D levels.³²

Those with severe vitamin D deficiency who took a daily or weekly supplement cut their respiratory infection risk in half. Those with higher baseline levels also lowered their risk, albeit to a lesser extent. The acute administration of high bolus doses of vitamin D, on the other hand, had no significant impact on infection risk.

This supports the recommendation to maintain an optimal vitamin D level year-round. According to data from GrassrootsHealth's D*Action studies, the optimal level for health and disease prevention appears to be between 60 nanograms per milliliter (ng/mL) and 80 ng/mL, while the cutoff for sufficiency appears to be around 40 ng/mL.

In one GrassrootsHealth analysis,³³ those with a vitamin D level of at least 40 ng/mL reduced their risk of colds by 15% and flu by 41%, compared to those with a level below 20 ng/mL.

Other Potentially Beneficial Nutrients

An article³⁴ in Progress in Cardiovascular Diseases by Mark McCarty of the Catalytic Longevity Foundation and James DiNicolantonio, PharmD, a cardiovascular research scientist at Saint Luke's Mid America Heart Institute, highlights several other supplemental nutrients that could help bolster your immune function and lower your risk of COVID-19 infection. As reported in a February 24, 2020, press release:^35,36

"COVID-19 is around 30 to 60 times more lethal than the typical annual flu. Both influenza and coronavirus cause an inflammatory storm in the lungs and it is this inflammatory storm that leads to acute respiratory distress, organ failure, and death.

Certain nutraceuticals may help to reduce the inflammation in the lungs from RNA viruses and others may also help boost type 1 interferon response to these viruses, which is the body's primary way to help create antiviral antibodies to fight off viral infections."

A summary of the nutraceuticals recommended by McCarty and DiNicolantonio include the following. (For more details about each, see the full-text paper³⁷ published in Progress in Cardiovascular Diseases.)

N-acetylcysteine (NAC) — Encourages glutathione production, thins mucus, lowers your chances of influenza infection and reduces your risk of developing severe bronchitis

Elderberry extract — Known to shorten influenza duration by two to four days and reduce the severity of the flu. According to the authors:38 "Given that elderberry is a very rich source of anthocyanins, there is reason to suspect that its impact on viruses might be mediated, at least in part, by ferulic acid, a prominent metabolite that appears in plasma following anthocyanin ingestion."

Spirulina — Reduces severity of influenza infection severity and lowers influenza mortality in animal studies. In a human trial, spirulina significantly lowered the viral load in patients with HIV infection

Beta-glucan — Reduces severity of influenza infection severity and lowers influenza mortality in animal studies

Glucosamine — Upregulates mitochondrial antiviral-signaling protein (MAVS), reduces severity of influenza infection severity and lowers influenza mortality in animal studies

Selenium — "Since selenium is an essential cofactor for certain peroxidases, and selenium deficiency has been endemic in certain regions of China and other parts of the world, insuring adequacy of selenium nutrition might also be appropriate in this context," McCarty and DiNicolantonio note, adding:39 "Selenium deficiency also increases the rate at which viruses can mutate, promoting the evolution of strains that are more pathogenic and capable of evading immune surveillance."

Zinc —Zinc has been shown to inhibit coronavirus in vitro and block coronavirus replication in cell culture.40 In the MedCram video below, Seheult discusses compelling evidence suggesting the malaria drug chloroquine can improve zinc absorption and how this may be useful in the treatment of coronavirus infection.

Lipoic acid — Helps boost type 1 interferon response. As explained in a 2014 paper:41 "Type I interferons (IFNs) activate intracellular antimicrobial programs and influence the development of innate and adaptive immune responses … (IFNs) are polypeptides that are secreted by infected cells and have three major functions. First, they induce cell-intrinsic antimicrobial states in infected and neighboring cells that limit the spread of infectious agents, particularly viral pathogens. Second, they modulate innate immune responses in a balanced manner that promotes antigen presentation and natural killer cell functions while restraining pro-inflammatory pathways and cytokine production. Third, they activate the adaptive immune system, thus promoting the development of high-affinity antigen-specific T and B cell responses and immunological memory. Type I IFNs are protective in acute viral infections but can have either protective or deleterious roles in bacterial infections and autoimmune diseases."

Sulforaphane — Helps boost type 1 interferon response

The provisional daily dosage suggestions offered by McCarty and DiNicolantonio to help control RNA viruses, including influenza and coronavirus infection, are as follows:⁴²

Nutraceutical	Daily dosage
Ferulic acid	500 to 1,000 milligrams (mg)
Lipoic acid	1,200 to 1,800 mg (in place of ferulic acid)
Spirulina	15 grams
NAC	1,200 to 1,800 mg
Selenium	50 to 100 micrograms (mcg)
Glucosamine	3,000 mg or more
Zinc	30 to 50 mg
Yeast beta-glucan	250 to 500 mg
Elderberry extract	600 to 1,500 mg

Coconut Oil May Also Be Useful

Integrated Chemists of the Philippines also recently published information about a proposed study by Dr. Mary Newport on lauric acid and its derivative, monolaurin. As noted in this post:⁴³

"Lauric acid is a medium-chain fatty acid which makes up about 50% of coconut oil; monolaurin is a metabolite that is naturally produced by the body's own enzymes upon ingestion of coconut oil and is also available in pure form as a supplement …

Several in vitro, animal, and human studies support the potential of coconut oil, lauric acid and its derivatives as effective and safe agents against a virus like nCoV-2019. Mechanistic studies on other viruses show that at least three mechanisms may be operating.

Given the considerable scientific evidence for the antiviral activity of coconut oil, lauric acid and its derivatives and their general safety, and the absence of a cure for nCoV-2019, we urge that clinical studies be conducted among patients who have been infected with nCoV-2019 …

This treatment is affordable and virtually risk-free, and the potential benefits are enormous. On the other hand, given the safety and broad availability of virgin coconut oil (VCO), we recommend that VCO be considered as a general prophylactic against viral and microbial infection."

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The most common reason you may experience a sore throat is a viral infection, such as a cold or flu, which affects the pharyngeal area, or back of your throat. The Guardian characterizes the common cold as having¹ “the twin distinction of being both the world’s most widespread infectious disease and one of the most elusive.”

Both the cold and flu can cause a sore throat, so it's helpful to know the difference. Both are viral illnesses but are caused by two different types of viruses. A cold is usually milder than the flu and does not generally trigger serious health problems.²

A cold comes on gradually, while the flu happens abruptly often starting with a fever. You don’t often feel fatigued and weak with a cold, but this is a common symptom with the flu. If you have a cold, you're more likely to have a runny or stuffy nose, but chest congestion and a cough are more common with flu.

Most people recover from the common cold in seven to 10 days, and adults average from two to three colds each year.³ Children can have even more. This common virus is one of the main reasons people miss work and children miss school.

Although the most common time of the year to get a cold is during the winter or spring months, it is possible to be infected with the virus anytime of the year. There is no cure for the common cold and since it’s a virus, antibiotics are not effective against it.

What Are Other Causes of a Sore Throat?

Other than flu or a common cold, sore throats can be triggered by other viral illnesses such as mononucleosis, chickenpox and croup.⁴ The most common bacterial infection that causes a sore throat is strep caused by streptococcus pyogenes or Group A Streptococcus.

If you have seasonal allergies or allergies to other proteins such as pet dander, you know a sore throat is part of your symptoms and may be exacerbated by postnasal drip. During the winter months, you can lessen the potential you’ll have a sore throat by keeping the humidity between 30% and 50%, as dry indoor air can cause your throat to feel scratchy.⁵

Other indoor irritants, such as air pollution, tobacco smoke or cleaning chemicals can also trigger chronic sore throat. Have you ever yelled at a ball game, talked loudly or sung for long periods without rest? This may strain the muscles in your throat, which may also feel like a sore throat.

Another reason for experiencing a sore throat is gastroesophageal reflux disease, also commonly called GERD. This is a disorder of your digestive system during which acid in your stomach comes up through the esophagus.

Since the pH of the stomach is acidic, to help break down food, and your esophageal mucosa is not designed to withstand that type of acidity, you'll experience heartburn and hoarseness from burning tissue.

More rarely, tumors or an abscess in the throat may trigger a sore throat and hoarse speech. Other symptoms associated with a tumor or abscess may include noisy breathing, a lump in the neck or throat and blood in your saliva or phlegm.

Natural Remedies That Shorten a Cold and Ease a Sore Throat

Although there are several reasons you may experience a sore throat, the most common cause is a cold. Dr. William Osler, Canadian physician and co-founder of Johns Hopkins Hospital, once famously said, “The only way to treat the common cold is with contempt.”⁶

Thankfully, since the hospital opened in 1889⁷ several natural remedies have been discovered that help to shorten the length of a cold and offer relief from a sore throat.

Zinc lozenges — Zinc is an effective natural remedy that has demonstrated its ability to reduce the length of your cold by an average of 33%.8 Zinc lozenges are most effective when started in the first 24 hours of a cold.9 Since multiple ingredients may interact, it’s important to check the label. For instance, citric acid is one ingredient that should not be in zinc as it interferes with the release of zinc in your body. Interest in the zinc lozenge began in the early 1980s when a young girl dissolved a zinc tablet instead of swallowing it and soon got over her cold. The benefit appeared to result from local effects, which prompted the young girl’s father to develop a randomized, double-blind, placebo-controlled trial10 to evaluate whether the results were coincidence or could be attributed to dissolving zinc in the mouth. Results from the study showed that zinc lozenges shortened the common cold. More recent research has demonstrated both zinc acetate and zinc gluconate are effective in shortening a cold.11 For more information on using zinc lozenges, see “When Should You Take Zinc to Shorten Your Cold?”

Hydrogen peroxide — In 1928, Dr. Richard Simmons put forth the hypothesis that a cold virus enters your body through the ear canal and not the nose. This was quickly dismissed by the medical community. By 1938, however, German researchers were having success treating colds and flu using hydrogen peroxide in the ear canal.12 Although the data and treatment have been ignored, I've had success treating many patients when I practiced. Like zinc, it must be started in the first 24 hours you begin experiencing symptoms, which I talk about in this short video.

Apple cider vinegar — This has antibacterial properties and is highly acidic, so it can be used to make an inhospitable environment for a virus. Consider gargling with one-third cup mixed with warm water to help fight a sore throat.

Garlic — Although there is mixed evidence,13 the allicin in raw garlic is antimicrobial and may influence the length or severity of your cold. Crush the clove before eating it to release the active properties.

Oil of Oregano — This essential oil has strong antibacterial properties against several species, including Bacillus subtilis, Staphylococcus aureus, Pseudomonas and E. coli.14 It also has demonstrated strong antiviral activity against adenovirus, a group that causes respiratory illnesses.

Raw honey — While raw honey has antibacterial and antiviral properties, they aren’t strong enough in reasonable amounts to fight your virus. However, raw honey is as effective as cough syrup or cough drops for your cough.15 Remember that honey is a natural sugar, so in large amounts it may adversely impact your immune system and will affect your insulin and leptin levels.

Chicken Soup — Homemade chicken soup is soothing when you’re sick, and it contains the amino acid cysteine16 that may thin the mucus in your lungs, so it clears more easily.17

Vitamin C — Eating foods high in vitamin C may shorten the duration of your cold.18 Foods high in vitamin C include Brussels sprouts, papaya, butternut squash, red bell peppers, tomatoes, sweet potatoes, broccoli, kiwi and citrus fruits.

Echinacea tea — Echinacea is one of the more popular Native American medicinal plants that may help shorten your cold when you start drinking the tea on the first or second day. Researchers have found it will reduce the recurrence of a viral infection.19 Drinking two or three cups of hot tea a day may also help soothe your sore throat.

Propolis — This material is collected from trees by bees to maintain the hive. The extract may reduce the duration of cold symptoms when compared to a placebo.20

Natural Remedies That Soothe a Sore Throat

These natural remedies may not shorten the duration or severity of your cold or sore throat, but they will help soothe your throat. This can help you feel better, rest more quietly and reduce discomfort enough so you can eat nutritious foods.

• Licorice root — One study showed that gargling with licorice root helped reduce postoperative sore throat, potentially by reducing the inflammation commonly experienced after being extubated.²¹ Glycyrrhizin is an active ingredient in licorice root and has shown some activity against the influenza virus, H2N2 and H5N1.²²
• Herbal remedies — Herbal teas made with eucalyptus, peppermint, ginger or licorice may help relieve cold symptoms and soothe your sore throat.²³
• Gargle with saltwater — Gargling with one-fourth to one-half teaspoon of salt in 8 ounces of warm water may help relieve the pain and discomfort from a sore throat.²⁴
• Steam — Adding humidity²⁵ to the air using a cool mist vaporizer or humidifier may help loosen congestion and reduce post-nasal drip, which is irritating to your pharyngeal tissue.

What About Prevention?

If you can prevent getting a sore throat, you're ahead of the game. Here are some strategies to employ all year round to reduce your potential risk of infection and boost your overall health.

• Exercise — In a meta-analysis of four randomized controlled trials²⁶ scientists found that regular, moderate-intensity exercise may help to prevent infection with the common cold virus. While the researchers felt the numbers in this analysis were small, regular exercise has a significant effect on reducing your potential for several chronic diseases.
• Sleep — A reduction in quality sleep has a powerful influence over your immune system and therefore your risk of acquiring an infectious process. Additionally, it is implicated in the development of cardiovascular disease, depression and cancer.²⁷ If you have trouble sleeping, check out “Top 33 Tips to Optimize Your Sleep Routine“ for ideas to get a better night of rest.
• Handwashing — Handwashing tops the list of strategies to prevent acquiring or spreading contagious illness. Unfortunately, too many don’t do it correctly. To discover how to wash your hands for the best results see “Proper Handwashing — and Drying — Is the No. 1 Way to Prevent Spread of Contagious Disease.”
• Fermented Foods — The strength of your immune system can be found in your gut microbiome. Fermented foods help provide your body with the variety of bacteria you need to support your health and immune system. For a deeper discussion see “Fermented Foods Top the Superfood List.”
• Vitamin D — This fat-soluble vitamin is essential to the function of your immune system and may help prevent a cold or flu. Suboptimal levels impair your immune response and the only way to know if you are deficient is a test. To learn more about adequate levels, the benefits to your overall health and how to test at home, see “Vitamin D Protects Against Infections.”

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