Category: To Your Health

Zinc & Selenium: Big Benefits (But Are You Getting Enough?)

To Your Health February, 2023 (Vol. 17, Issue 02) By Terry Lemerond Zinc and selenium are essential, have great name recognition, and are absolutely crucial for a strong immune response and defense against tumors. But it’s also highly likely you don’t get enough of them from diet alone – and that could put you at significant risk. Zinc Fights Viruses and Bacteria With defense against viruses and bacteria being a top-of-mind and year-round concern, you should know that it is an absolute must for a strong immune system. Zinc is a requirement for T-lymphocyte (white blood cell) activity that fights bacterial and viral threats. It also acts as a messenger, relaying front-line updates about these threats between the innate and adaptive immune systems so they can kick into gear to stop a familiar illness or adapt to stop novel viruses that someone has not previously encountered.1 Zinc stops viruses from replicating because it halts the proteins in those viruses from using the host’s own cells to create more copies of itself. Because of this, zinc can have a noticeable effect on reducing cold and flu symptoms.1-2 In fact, researchers who pooled the results of three clinical studies found zinc reduced the duration of cold symptoms by 42 percent compared to a placebo. But timing is critical when it comes to zinc. These same researchers noted taking zinc at the first sign of symptoms is what accounts for results within the first 24 hours.3-4 The Synergy of These Minerals Research indicates that zinc works synergistically with selenium in the immune system. A lack of either mineral can lead to increased oxidative stress, more inflammation and out-of-balance CD4:CD8 lymphocyte ratios. Without these minerals, individuals may be much more prone to dealing with respiratory issues.5 For example, selenium and zinc levels tend to be lower in cases of asthma. Clinical research has shown that these deficiencies ramp up C-reactive protein levels, create an imbalance of lymphocytes, lower levels of antioxidant enzyme activity (like glutathione), and simply reduce overall respiratory function.6 The Power of Selenium Selenium restores antioxidant capacity in the lungs and moderates inflammation in the lungs through interleukin-1-beta (IL-1B) and interleukin-6 (IL-6) pathways, providing a measured immune response. This is a key point for anyone who deals with allergies, asthma or other conditions in which an immune response that is too intense could be a liability, rather than a comfort.5,7 Selenium can also be used as an add-on therapy for treating viral and bacterial infections, because it fights influenza-A (a common flu) and appears to stop (or at least slow down) more contagious viruses.6 As with zinc, a selenium deficiency puts immune resilience at risk. Research from the University of Chapel Hill in North Carolina shows selenium deficiencies can increase susceptibility to viral variants. So, it’s possible that even though an individual recovers from a viral infection, if a variant comes along fast enough, they may not have the reserved strength to fight it effectively.8-10 Bear in mind that over 2 billion people worldwide are deficient in zinc and selenium.11-13 Anyone lacking in these nutrients is much more likely to not only be infected by a virus, but also to actually be affected by new and stronger strains of the virus, so there’s a great need for a daily, consistent intake of effective levels of these critical minerals. Tumor Reduction and Cancer Prevention Some of the same anti-inflammatory and antioxidant attributes that make zinc and selenium so powerful for immune defense also make them effective for tumor reduction and cancer prevention. Regarding supplementation, it is important to know that zinc is not readily available for the body to pull from reserves when it is needed, and what zinc you may have on board could be depleted quickly due to stress, injuries, infections, or simply normal immune-protective activity.14-15 This may be why deficiencies of zinc are reported in cases of lung and breast cancers: there simply isn’t enough zinc on board to stop these conditions from starting in the first place. Zinc is critical for proper cell division and differentiation, DNA and RNA repair, and the overall strength and stability of cells. Zinc reduces the risk of tumor development because it balances the ratio of T-helper cells – the same cells that protect someone from viruses; and stimulates the release of interferon gamma (INF-y), a cytokine that kills cancer cells and stops the spread of tumors.16 Likewise, selenium deficiencies may be a risk factor for cancer. In addition to strengthening immune defenses, selenoproteins from selenium reduce the risk of tumors by interrupting flawed DNA replication that would otherwise be the starting signal for cancer growth.5,17-19 Findings originally reported in the Journal of the American Medical Association show that 200 mcg of supplemental selenium daily significantly reduces the incidence of lung and prostate cancers, especially in individuals who are deficient in the mineral.20 Supplementation Is Critical If you aren’t getting enough zinc and selenium through diet alone, it may be time to add this mineral combination. Supplemental zinc chelated to the amino acid glycine is efficiently and effectively absorbed, so it can deliver consistent levels of the nutrient. Supplemental selenium in the selenium yeast form (Saccharomyces cerevisiae) is readily bioavailable and has been shown to reduce the risk of cancers, making it a true essential. Editor’s Note: Always talk to your doctor for more information and before taking a new supplement, particularly if you are already taking other supplements and/or medications. References Keflie TS, Biesalski HK. Micronutrients and bioactive substances: Their potential roles in combating COVID-19. Nutrition, 2021 Apr;84:111103. Kido H, Okumura Y, Yamada H, et al. Proteases essential for human influenza virus entry into cells and their inhibitors as potential therapeutic agents. Curr Pharm Des, 2007;13(4):405-14. Hemilä H. Zinc lozenges may shorten the duration of colds: a systematic review. Open Respir Med J, 2011;5:51-8. Godfrey JC, Conant Sloane B, Smith DS, et al. Zinc gluconate and the common cold: a controlled clinical study. J Int Med Res, 1992 Jun;20(3):234-46. Avery JC, Hoffmann PR. Selenium, selenoproteins, and immunity. Nutrients, 2018;10(9):1203. Steinbrenner H, Al-Quraishy S, Dkhil MA, et al. Dietary selenium in adjuvant therapy of viral and bacterial infections. Adv Nutr, 2015;6:73-82. Mahmoodpoor A, Hamishehkar H, Shadvar K, et al. The effect of intravenous selenium on oxidative stress in critically ill patients with acute respiratory distress syndrome. Immunol Invest, 2019 Feb;48(2):147-159. Beck MA, Nelson HK, Shi Q, et al. Selenium deficiency increases the pathology of an influenza virus infection. FASEB J, 2001 Jun;15(8):1481-3. Beck MA, Levander OA, Handy J. Selenium deficiency and viral infection. J Nutr, 2003 May;133(5 Suppl 1):1463S-7S. Schomburg L. Selenium deficiency in COVID-19 – a possible long-lasting toxic relationship. Nutrients, 2022 Jan 11;14(2):283. Johnston JL, Fanzo JC, Cogill B. Understanding sustainable diets: a descriptive analysis of the determinants and processes that influence diets and their impact on health, food security, and environmental sustainability. Adv Nutr, 2014;5(4):418-429. Prasad AS. Discovery of human zinc deficiency: 50 years later. J Trace Elem Med Biol, 2012;26(2-3):66-69. Jones GD, Droz B, Greve P, et al. Selenium deficiency risk predicted to increase under future climate change. Proc Natl Acad Sci (USA), 2017 Mar 14;114(11):2848-2853. Skrajnowska D, Bobrowska-Korczak B. Role of zinc in immune system and anti-cancer defense mechanisms. Nutrients, 2019 Sep 22;11(10):2273. King JC. Zinc: an essential but elusive nutrient. Am J Clin Nutr, 2011;94(2):679S-84S. Castro F, Cardoso AP, Gonçalves RM, et al. Interferon-gamma at the crossroads of tumor immune surveillance or evasion. Front Immunol, 2018 May 4;9:847. JabÅ�oska E, Reszka E. Selenium and epigenetics in cancer: focus on DNA methylation. Adv Cancer Res, 2017;136:193-234. Barrera LN, Cassidy A, Johnson IT, et al. Epigenetic and antioxidant effects of dietary isothiocyanates and selenium: potential implications for cancer chemoprevention. Proc Nutr Soc, 2012;71(2):237-245. Radomska D, Czarnomysy R, Radomski D, et al. Selenium as a bioactive micronutrient in the human diet and its cancer chemopreventive activity. Nutrients, 2021;13(5):1649. Clark LC, Combs GF Jr, Turnbull BW, et al. Effects of selenium supplementation for cancer prevention in patients with carcinoma of the skin. A randomized controlled trial. Nutritional Prevention of Cancer Study Group. JAMA, 1996 Dec 25;276(24):1957-63. Erratum in: JAMA, 1997 May 21;277(19):1520. Terry Lemerond is a natural health expert with more than 45 years of experience. He has owned health food stores, founded dietary supplement companies, and formulated over 400 products. A much-sought-after speaker and accomplished author, Terry shares his wealth of experience and knowledge in health and nutrition through his educational programs, including the Terry Talks Nutrition website, newsletters, podcasts, webinars, and personal speaking engagements. His books include Seven Keys to Vibrant Health and the sequel, Seven Keys to Unlimited Personal Achievement; and his newest publication, 50+ Natural Health Secrets Proven to Change Your Life.

Melt Away the Stress

To Your Health February, 2023 (Vol. 17, Issue 02) By Editorial Staff While your mental health may seem like it takes the biggest hit when faced with stress, your physical health can also suffer, particularly if you’re unable to deal with stress over the long term. Headaches, fatigue, sleep issues, GI problems, panic attacks and more can all be caused by stress. For young adults, these health consequences can be magnified – both because of their relative lack of experience handling stress and the increasingly high-stress pressures they face these days (economy, politics, social media, etc.). The good news: Research suggests young adults can manage their stress with a technique called “proactive coping.” One recent study, involving a group of younger adults (ages 18-36) and a group of older adults (ages 60-90) found that “proactive coping” – anticipating potential stressors and thinking about how to reduce their impact – benefited younger adults, but not older adults. A second study, involving adults ages 19-86, found that younger adults (ages 19-36) who engaged in proactive coping frequently were less likely to report physical symptoms on stressful days compared to younger adults who engaged in proactive coping less frequently. As with the first study, proactive coping did not appear to impact older adults. Both studies appear in the research journal Forecasting.                              Ever heard the phrase, “Knowing is half the battle”? In a sense, that’s the first step in proactive coping: understanding what stressors lie ahead. Step two, of course, is thinking about how to prevent or reduce the impact of those stressors on your life. If you have high levels of daily stress and/or have difficulty managing it, ask your doctor for advice – before you experience health issues because of it.

Suffering From Knee Pain? Your Chiropractor Is Your Best Choice

To Your Health
September, 2021 (Vol. 15, Issue 09)

By Editorial Staff

New research confirms what many doctors of chiropractic and their patients with patellofemoral pain syndrome (PFPS) – the most common cause of knee pain, characterized by cartilage damage under the kneecap due to overuse or injury – likely know already: spinal manipulation is more effective than local exercise therapy in reducing pain, improving function and other key outcome measures.

A randomized, controlled trial [Scafoglieri A, and colleagues; BMC Musculoskel Disord, 2021] assigned PFPS patients (ages 16 and older and experiencing anterior knee pain for at least three months) to a local exercise or spinal manual therapy group. For six weeks, patients received high-velocity, low-thrust manipulations of the thoracolumbar region, sacroiliac joint and/or hip (one session per week); or supervised training of the knee and hip muscles with mobilization of the patellofemoral joint (also one session per week). Patients in both groups also received instructions on home exercises that focused on mobilizing the thoracolumbar region.

Outcome measures included maximum, minimum and current pain; function; and maximum voluntary peak force (MVPF) of the quadriceps – all assessed at three points: before intervention, after six weeks of intervention and after six weeks of follow-up (week 12 of the study).

In terms of improvement, significant between-group differences for both pain and functionality were noted, favoring the spinal manual therapy group. Significant between-group differences were not noted relative to improvement in quadriceps MVPF.

Per the study authors: “This is the first study supporting evidence that spinal manual therapy is more effective than local exercise therapy in patients with PFPS in the medium term. Compared to local exercise therapy, six sessions of manipulative therapy of the spine resulted in minimal clinically important differences in pain and functionality after 6 weeks of intervention and at 6 weeks of follow-up.”

3 Minutes a Day

To Your Health
January, 2023 (Vol. 17, Issue 01)

By Editorial Staff

If you struggle to find time and/or inspiration to reach your daily, weekly – and plain old anytime – physical activity goals, listen up: It doesn’t have to take as much time and effort as you think to make a big difference.

The difference we’re talking about: living longer and healthier. The time and effort required: as few as three minutes a day.

New research suggests short bursts of activity throughout the day matter; in fact, as few as three minutes daily can reduce mortality risk by a whopping 40 percent, even if that’s the extent of your physical exertion. Researchers tracked 25,000+ adults (average age: 62 years at the start of the study) for approximately seven years, using wearable sensors to assess how “brief bursts of vigorous intermittent lifestyle physical activity” correlated with all-cause, cardiovascular disease and cancer mortality. All participants were classified as “non-exercisers,” meaning they did not get any leisure-time physical activity outside of the short bursts (three 1-2 minute bouts daily) dictated by the study.

Compared with people who did not participate in any activity bursts, those who did (average time spent daily: 4.4 minutes) reduced their risk of all-cause and cancer mortality risk by 38-40 percent, with a 48-49 percent reduction in cardiovascular disease mortality risk. Findings appear in Nature Medicine. A separate sample of “exercisers” achieved similar results in terms of mortality / disease risk, suggesting the benefits apply to everyone, regardless of their physical activity habits.

It’s important to point out that study participants’ activity wasn’t what you might think (and dread doing yourself), such as slaving away on a treadmill or hitting the gym to lift weights. They performed “brief bursts of vigorous intermittent lifestyle physical activity” – things like walking fast from the parking lot to work; or jogging up stairs instead of just walking. Talk to your doctor for more ways you can incorporate physical activity into your day – as few as three minutes – and reap the profound health benefits.

Headache Got You Down? Try Chiropractic

To Your Health
February, 2019 (Vol. 13, Issue 02)

By Editorial Staff

Anyone who’s experienced a headache (an estimated 90 percent of Americans) knows it can be a real downer, to say the least. Depending on the type, how long it lasts and the severity, a headache can complicate your day or ruin it altogether. Too many people take over-the-counter pain-relief medication for their headaches, and too few make an appointment to a doctor of chiropractic.

How can chiropractic help? According to the American Chiropractic Association, a national association for chiropractors, primary headaches are frequently associated with muscle tension in the neck. That means chiropractic spinal manipulation that helps relieve neck pain and tension can also relieve headache pain. Chiropractors can also provide advice on posture, which can often cause the neck pain / tension and thus contribute to your headaches.

In a recent case study reported in the Journal of Family Medicine and Primary Care, a female schoolteacher “experienced long-term relief from tension-type headache (TTH) and major depression following chiropractic treatment.” (Depression is a potential consequence of long-term pain.) The woman, who had been experiencing “disabling” daily headaches of varying intensity for two years, received chiropractic spinal manipulation to spastic lower neck and upper back muscles, along with other nondrug treatments commonly performed by chiropractors, for several months. The woman eventually eliminated all use of pain medication and has now been headache-free for more than six years.

Here are some other natural ways your chiropractor may help you prevent headaches and reduce headache-related pain, per the ACA. Discuss them on your next visit:

• Take breaks and stretch your head / neck through a comfortable range of motion throughout the day, especially if you have a desk job that keeps you in a fixed position.
• Perform low-impact exercise such as walking an low-impact aerobics to help relieve headache pain.
• Avoid teeth clenching, which can stress the temporomandibular joints (TMJ), which connect your jaw to your skull and can lead to headaches.
• Drink adequate water every day to help avoid dehydration, which has been associated with headaches.

The Wrong Way to Treat Migraines

Managing Low Back Pain: Tips and Strategies for Relieving Your Pain at Home

To Your Health
December, 2022 (Vol. 16, Issue 12)

By Spine IQ Staff

Self-care is extremely important to our physical, social and mental well-being. There are a variety of ways to take care of your health, but many people overlook the importance of simple home remedies that can effectively manage low back pain.

Here are just a few of the things you can do at home to help manage lower back pain.

Exercise Regularly

Staying active is one of the most important things you can do to manage your pain levels. Regardless of how you exercise (as long as you’re not overworking your back), engaging in regular physical activity can help to improve your flexibility, strength and overall health, resulting in less pain. If you are worried about what activities you can safely engage in with low back pain, talk with your chiropractor.

(Not interested in staying active? You will be glad to know that most people who choose to not make any lifestyle changes to speed up the recovery process will still get better eventually.)

According to one study, Pilates, stabilization or motor control, resistance training, and aerobic exercise training are the most effective treatments for adults with low back pain. So if you have low back pain, consider starting a regular exercise routine that includes any of these – or try them all and see what works best for you!

Go for a Walk

In addition to a regular exercise routine, another way to help manage low back pain is by walking regularly. Not only can regular walking help keep your muscles flexible and strong, but it also allows you to get out of the house or office and enjoy some much-needed fresh air and natural sunlight. To get started, start with short walks at a slow pace and gradually build up your endurance.

Apply Heat or Ice Packs

Applying heat or ice to your low back can be a great way to relieve tightness and pain. If you’re dealing with chronic pain, try using an ice pack first to help reduce inflammation and swelling. Then, keep using it regularly as needed throughout the day to help soothe discomfort. Alternatively, if you’re dealing more with stiffness than pain, try using a heat pack instead to loosen up your muscles and increase circulation.

Mindfulness and Relaxation Techniques

Believe it or not, the power of your mind can affect the severity of your pain. By practicing mindfulness and other relaxation techniques, you can manage your discomfort more effectively.

In fact, according to one study, mindfulness is associated with the deactivation of the prefrontal and greater activation of somatosensory cortical regions. In short, mindfulness can help relieve your pain by changing the way you think about it.

If you’re feeling stressed or anxious, practicing mindfulness and relaxation techniques can be a great way to lower your stress levels and help reduce overall pain. Breathing exercises, meditation, listening to soothing music, or journaling can be helpful and reduce the pain.

Take-Home Points

Overall, managing low back pain doesn’t have to be difficult or complicated. Talk with your chiropractor today about doing some simple self-care activities at home that can keep your back healthy and ease discomfort!

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Spine IQ is a nonprofit organization focused on sharing patient-centered resources to help those experiencing low back pain make informed choices for their care, beginning with the safest, most effective approach possible. To learn more about back health and back pain, visit SpineIQ.org.

Coffee – How Many Cups?

By Editorial Staff

For many readers, the simple answer may be, “As many cups as it takes to wake up and make it through the day!” But in this case, we’re referring to the amount of coffee that increases longevity relative to drinking less.

After all, coffee isn’t just a wake-up beverage; it also contains multiple compounds (nearly 100 biologically active components, in fact) that promote health. That’s why research suggests drinking coffee can lower risks of type 2 diabetes, cardiovascular disease and other significant health issues.

As you might imagine, reducing your risk of suffering a significant health issue increases your longevity – your ability to live a longer (presumably healthier) life. A new study quantifies the ideal number of cups of coffee to accomplish that, and we won’t drag out the answer any further: it’s two to three cups a day. Research published in the European Journal of Preventive Cardiology determined that compared to not drinking coffee, drinking 2-3 cups daily resulted in a longer lifespan, including a reduced risk of heart disease.

The study divided nearly 450,000 adults ages 40-69 into six groups based on self-reported daily coffee intake: none, less than one cup, one cup, 2-3 cups, 4-5 cups, and more than five cups. Drinking 2-3 cups per day was associated with the greatest benefit compared to drinking none, with all types of coffee (decaffeinated, ground, instant) reducing death from any cause (although drinking ground coffee yielded the biggest benefit).

Good for the Bones

To Your Health
October, 2022 (Vol. 16, Issue 10)

By Editorial Staff

Bone health is important at any age, but particularly when we’re older. Fragile, brittle bones can lead to fractures that reduce mobility and independence, and in some cases (i.e., the hip) can prove fatal. Fortunately, it appears the seeds of bone health can be planted when we’re younger, especially if we participate in certain types of physical activities.

If your child bikes, jogs or swims, that’s great for their overall health (and does benefit their bones to some degree), but the bone benefit is significantly greater if they participate in “multi-directional” activities. Findings come from a study involving female college cross-country runners with a history of either unidirectional sports participation (cross-country running, recreational running / jogging, swimming and/or cycling only) or a history of any of the above plus training and/or competing in soccer or basketball.

Participation in multi-directional sports when younger appeared to strengthen bones (particularly the shin bone and bones in the feet) relative to unidirectional activity participation, putting women at lesser risk of bone stress injuries, including stress fractures, as collegiate runners.

The takeaway from this study, which appears in Medicine and Science in Sports and Exercise, is clear: early participation in physical activities that require you to move in multiple directions benefits bone health! Your doctor can tell you more about exercise and nutritional factors that influence bone health throughout your lifetime.

What Your Chiropractor Knows – That Your Medical Doctor Doesn’t

By Donald M. Petersen Jr., BS, HCD(hc), FICC(h)

An interesting study recently published in The Spine Journal examined what is important to patients as they seek care for their low back pain.¹ The study included 419 patients who were surveyed, with each asked to rate (from 0 to 4) the importance of: “improvement in level of pain, improvement in ability to perform daily tasks, explanation of what is causing your problem, thorough physical examination, diagnostic testing, medication, physical therapy, surgery.” The investigators also surveyed 198 medical physicians, asking them to rate what they thought would be most important to their patients.

What Patients Want

In descending order, the top three most important items for patients are:

1. Improvement in level of pain (3.48)

2. Improvement in ability to perform daily tasks (3.31)

3. Explanation of what is causing their problem (3.27)

And at the bottom of the list in terms of what patients consider important:

7. Medication

8. Surgery

A Disturbing Disparity

In comparing the ratings of the patient responses with those of the medical physicians, the investigators found statistically significant differences between the two. Specifically, physicians “underestimated the importance of an explanation of what is causing the problem” and overestimated the importance of diagnostic tests, medications and surgery.

What Chiropractors Know Better Than Anyone

Knowing the cause and addressing it clearly matters to patients, much more than even a physical examination or diagnostic testing. This is why chiropractic continues to be appreciated and trusted by chiropractic patients.

The fact that back pain patients considered medications and surgery to be least important also points to their expectation and desire to see their condition cared for and resolved without the potential harm that many times accompanies drugs and surgery. This also underscores the importance of the chiropractic philosophy from the patient’s perspective.

What is likely a surprise for medical doctors is their patients’ lower regard for diagnostic testing. While this is certainly important from a pathology standpoint, it suggests many patients believe they know the problem(s) and that additional diagnostic tests do not play as prominent a role as MDs might expect.

At the end of the day, the majority of back pain patients want pain relief, improved function and a clear understanding of the cause of their back pain. They’re not interested in surgery or medication, and are likely suspect of their potential side effects. These patients want what chiropractic offers.

Reference

1. Smuck M, Barrette K, Martinez-Ith A, et al. What does the patient with back pain want? A comparison of patient preferences and physician assumptions. Spine J, 2022 Feb;22(2):207-213.

Donald Petersen Jr. is the president and publisher of MPA Media, which produces To Your Health and a variety of other media resources on natural health and wellness, including trade publications for the chiropractic and acupuncture professions.