Tag Archives: nutrition

Can We Boost Our Immune System?

by Garth Ashbeck, M.D.

immune3The latest science on staying healthy.
Visit your local pharmacy, page through a magazine, or browse online and you’re sure to see products promising to boost your body’s immune system. Everything from echinacea, ginseng, probiotics to mega-dose vitamins – claim to help prevent or cure disease. But is there enough science to prove we should hop on the immune-supplement bandwagon?

“There is no simple answer for now,” says Dr. Garth Ashbeck of MPCP’s Pasadena practice. “While there are studies that show benefits to antioxidants, probiotics and some supplements, there needs to be more research into whether we can truly alter- or boost- our immune system. Regulatory statements cannot then be made to currently support or refute these supplements, he adds.

The main problem is that our immune system is just that: a complicated, biological system. There are many different kinds of immune cells that respond to various threats on the body in different ways. So, if you want to boost your immune system, which part should you boost, and by how much?

On the whole, our immune system does a remarkable job of protecting against harmful microorganisms. But, sometimes it fails and you get sick. Researchers are trying to find out how we can alter this path, and in addition to studying the effects of supplements and other agents, they are looking closely at the link between lifestyle and better immune function.

“We can’t underestimate how a proper diet and enough sleep, for example, affect our health, so we feel the best way to currently keep our immune system strong is by controlling key lifestyle habits, “ says Dr. Ashbeck.
Here are some general guidelines for helping your immune system based on the latest science:

Eat a varied, healthy diet
There is lots of research about the diet-immunity link. While some dietary supplements have been found to alter components of immune function, there is no firm evidence that they actually bolster immunity to the point where you are better protected against infection or disease than by eating a varied, healthy diet.

For example, scientists have found that too much dietary sugar may curb immune system cells that help control bacteria, and cause inflammation in the body. Again, this is just one small part of a complicated system, but cutting down on sugary drinks and other sugary, or processed foods, is definitely recommended.

Eating a variety of fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc, is a good choice as well. Go for a wide array of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, spinach, sweet potatoes, and carrots.

“Even though we don’t know exactly how diet affects immunity, there are clearly benefits to eating healthy. For example, eating cruciferous vegetables can boost the liver’s ability to flush toxins from the body,” says Dr. Ashbeck. “And some researchers are studying how the bacteria in our stomach’s and digestive system can affect immunity and health, so there is much on the horizon.”

If you have questions about taking certain vitamins or dietary supplements, talk to your doctor first.

Get Enough Sleep
You may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. While some consider it an old wive’s tale that lack of sleep will make us sick, some data is showing that sleep does help immune function. People with sleep disorders or extreme lack of sleep have shown a decrease in adequate development of protective T-cells and higher levels of certain stress hormones in recent studies. Although researchers don’t yet understand the exact link, it’s clear that our brains and bodies perform better with adequate sleep – usually seven to nine hours for an adult.

Exercise and Control Weight
Try to get regular, moderate exercise on a daily- or at least 5 times a week- basis. Even a 20-minute daily walk can improve your fitness and may help your immune system fight infection. “It makes sense that a strong body and effective circulatory system will help you fight illness and disease,” says Dr. Ashbeck. “We also know that exercise can boost your body’s feel-good chemicals and help you sleep, both of which are good for immunity.”
Exercise can also help you control or lose weight. There is direct evidence linking obesity to disease, including diabetes, heart disease, cancer and other illness. If you are overweight, even losing a few pounds puts less stress on your body’s organs and function, which includes your immune system.

De-Stress
Everyone has some stress; it’s part of life. But if stress drags on for a long time, it seems to make you more vulnerable to illness, from colds to serious diseases. Chronic stress exposes your body to a steady stream of stress hormones that could suppress the immune system. You may not be able to get rid of your stress, but you can get better at managing it:

  • Learn to meditate.
  • Slow down.
  • Plan for some “You” time in your day.
  • Connect with other people.
  • Work out to blow off steam.

Other lifestyle choices that may have a direct impact immunity include quitting smoking, controlling your blood pressure, drinking alcohol only in moderation, and taking steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

While there may not be a magic pill to prevent disease, you can start making practical lifestyle changes now. They will not only improve your overall health, but will also help keep your immune system strong and working hard to protect you. Also, talk with your doctor about screenings, vaccines, the right medications, and other ways to stay on the road to health.

 

 

Garth Ashbeck, M.D.Dr. Ashbeck is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. He received his medical degree from Georgetown University School of Medicine in 1995 and completed his residency program in Family Practice at Memorial Medical Center in 1998. Dr. Ashbeck sees patients in MPCP’s Pasadena office.

A Healthier Weight: 3 Key Steps

qa-160Q & A with Dr. Falana Carter of MPCP, Arundel Mills

Q: What are the key challenges for patients who struggle with weight?

A: Given the demands of family, career, and social responsibilities, it’s no wonder many people find that their health is pushed to the end of the priority list. I tell patients who struggle with obesity that there are 3 simple steps to improve their cardiac health, lower cholesterol, and reduce BMI (Body Mass Index) through lifestyle changes:

    1. Eat 3-4 meals daily – don’t skip any meals! When you skip a meal, you slow your metabolism down – your body needs to eat every 4-6 hours.
    2. Exercise – schedule it into your daily routine.
    3. Be “selfish” for your health.

Q: How do you start the conversation with patients who need to lose weight?

A: As part of their exam, I ask, “So what are you doing for exercise?” Often patients tell me they don’t have time to exercise; this is where I encourage them to be selfish. If you set aside a regular time to exercise, and let your family and friends know, they’ll respect that schedule and not distract you from your goal.

Q: In addition to eating on a regular schedule, how big a part does nutrition play?

A: Nutrition plays a central role. I emphasize the importance of eating healthy – more protein, healthy snacks; less sugar and processed foods. I also recommend using myfitnesspal.com, a free online weight loss tool. And for patients willing to share their password, there’s even the capability for their doctor to see what they’re eating, and provide feedback and guidance in their weight loss process.

Q: How are you incorporating these principles into your practice

A: Soon, the Arundel Mills office will launch a program dedicated to improving patients’ health through lifestyle changes, so we’re excited about this opportunity to help more individuals achieve their goals.

Falana P. Carter, M.D. joined Maryland Primary Care Physicians, Arundel Mills in 2011 and is certified by the American Board of Family Physicians. She received her medical degree from University of South Florida College of Medicine in 2001 and completed her residency program in Family Medicine at Portsmouth Family Medicine, Eastern Virginia Medical School in 2004.

Vitamin D Is Key — Are You Getting Enough?

by Jerry Levine, M.D., FACP

We have long known the positive effect of Vitamin D on bone health, but research is showing that this star vitamin has links to numerous health benefits — and that many of us may be Vitamin D deficient. “It’s exciting to review the studies available on Vitamin D. While Vitamin D has proven important for bone strength and prevention of osteoporosis, adequate levels may also reduce the risk of heart disease, stroke, diabetes and some cancers. Understanding this disease-fighting role is new. So, I’m talking to my patients more about Vitamin D food sources and supplements.

There are a few unique facts about Vitamin D that make it hard to ensure you’re getting the right amount:

  • Very few foods naturally contain high levels of Vitamin D. Fatty fish and eggs are a source, but most of our Vitamin D comes from dairy products, cereals and orange juice which have been fortified with Vitamin D. So, getting Vitamin D at breakfast is a good start.
  • Vitamin D is processed by our bodies through exposure to sunlight. That was fine when people used to work and be outdoors more often, but in modern society many people sit behind a desk most of the day, or live in a climate that doesn’t get much sun at certain seasons. Getting outside for even a 15 minute walk a day will help your body absorb Vitamin D, but that may not be enough.
  • Taking a Vitamin D supplement is recommended for most adults. However, there is some debate about how much, so I talk to my patients individually and consider age, lifestyle, diet, disease profile, etc. to come up with the right daily amount. If I’m concerned that a patient is Vitamin D deficient, we can order a simple blood test.

It is estimated that up to 40% of adults are Vitamin D deficient, particularly in northern climates. However, with all that we know about the “sunshine vitamin’s” role in building muscle and bone (especially when taken with calcium), and potentially reducing cancer cell growth and protecting the heart and other organs, we should be making it part of our daily health regimen.”

Talk with your MPCP doctor to find out more about diet, Vitamin D and other appropriate supplements.

Jerry Levine, M.D., FACPDr. Levine is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Internal Medicine. He received his medical degree from New York Medical College in 1977 and completed his residency program in Internal Medicine at University of Maryland Medical Center in 1980. Dr. Levine currently serves as MPCP’s Medical Director and Vice President.

Vitamin D Deficiency is a Common Problem

Vitamin D insufficiency and deficiency are very common findings in primary care practice today. Low vitamin D levels are found year-round but are more prevalent in the winter months. The main source of our vitamin D is the sun, but with concerns about skin cancer and premature aging of the skin many of us avoid sun exposure and wear sunscreen.  While that is appropriate for those concerns, we are failing to get the adequate amount of vitamin D necessary for optimal health.

Vitamin D occurs naturally in limited foods like fish, eggs, mushrooms and beef liver.  Some foods are fortified with vitamin D, like milk, cereals, and cheese, but are still inadequate in providing sufficient amounts.

Here in Maryland from approximately November through March, even the sun cannot supply enough vitamin D. Additionally, depending on your skin color, you may have more difficulty absorbing vitamin D from the sun since higher melanin in the skin decreases natural absorption. Many of us will need to take a vitamin D supplement to maintain adequate levels.

Vitamin D along with calcium is important for bone health. Without enough vitamin D we are at increased risk of osteoporosis and bone fractures. Some people with decreased levels of vitamin D suffer with bone and muscle pain and fatigue. Low vitamin D has also been implicated in cardiovascular disease, diabetes, multiple sclerosis and many other chronic health conditions, and the research is ongoing.

To determine your vitamin D status, you will need to have your blood level checked.  Your healthcare provider can then determine if a supplemental dosage is needed and how frequently this should be monitored.

 

WPMeade_LLisa Meade, Physician Assistant, practices in MPCP’s  Arundel Mills office. She holds a Bachelor of Science degree in Community Health Education from Towson University, and received her Physician Assistant certification from Essex Community College. Ms. Meade has over 25 years of experience as a certified Physician Assistant in primary care medicine.