Health Hotline Magazine | September 2022

The Power of Diet &Exercise

The Power of Supplements Optimize foundational immune nutrients. As so many of us have learned over the past two years, there are a number of micronutrients that are critical for immune health, or immunocompetence. Vitamins and minerals like zinc and selenium and vitamins A, C, E, and D, and the B vitamins are essential for our immune systems to function properly. An inadequacy in any of these can impair immune function and weaken the immune response. And inadequacy is prevalent: A study published in 2020 reviewed data from 26,282 adults and found that “…the prevalence of inadequacy … in four out of five key immune nutrients is substantial.” Forty-five percent of adults had inadequate vitamin A; 46 percent for vitamin C; a whopping 95 percent for vitamin D; 84 percent for vitamin E; and 15 percent for zinc. This review included adults over the age of 19—we know that older adults and the elderly frequently su er not only from micronutrient deficiencies, but also from malnutrition, which further impairs immune function. Other research has shown that people who live to their 90s and 100s have higher levels of zinc and selenium, indicating that these nutrients support healthy aging of the immune system. A long-term study conducted in France among men and women (average age was 84) living in nursing homes found that low-dose supplementation with zinc (20 mg) and selenium (100 mcg) reduced respiratory tract infections after two years; nutrient deficiencies were corrected after six months. It is especially important for older folks to fortify their immune systems by ensuring they get optimal amounts of these immune nutrients with a healthy diet and supplementation. A multivitamin and mineral supplement is an excellent way to correct insu ciencies, with targeted supplementation of individual nutrients as needed. The foundational immune nutrients are a critical piece in supporting optimal immune health and slowing immunosenescence, but there is a plethora of targeted nutritional support that should also be considered. Reduce inflammation. Because immunosenescent cells secrete a variety of pro-inflammatory molecules throughout the body, pushing the body into an inflammatory state (which will eventually result in disease), reducing chronic inflammation is a must. The omega-3s DHA and EPA have a vast body of research behind them as being one of the best nutrients available for reducing inflammation, and research has also shown that these anti-inflammatory fats promote healthy immune cell function in both the innate and adaptive immune systems.

A lack of physical activity, decreased muscle mass (frailty), and poor nutrition exacerbate immunosenescence and “inflammaging,” while regular physical movement and a healthy diet support healthy immune aging (no surprises there, right?). Research has shown that improving nutrition, including increasing micronutrients like zinc, leads to better immune health, even in older adults. One recent study investigated the e ects of the Mediterranean diet plus vitamin D supplementation in a group of adults aged 65-79. The group followed the Med diet and took a low-dose vitamin D supplement (400 IU) for one year; the follow-up found that those who adhered to the diet and supplements saw improvements in immune function, including a reduction in inflammatory molecules, with the most significant improvements seen in women. A Mediterranean-like diet consists of an abundance of fruit and vegetables, fresh herbs, healthy fats like olive oil, nuts and seeds, and small amounts of protein, including fish. We all know that regular physical activity is fundamental to good health, no matter what age you are, and the benefits extend to the immune system. Research has shown that regular exercise influences the aging process of both the innate and adaptive parts of the immune system, reducing the number of senescent immune cells, inducing cell death in apoptosis-resistant senescent T-cells, enhancing overall immune function, and reducing inflammation. On the other hand, a loss of muscle mass and frailty from inactivity increases immunosenescence, which drives even more loss of muscle. The takeaway? Prioritize regular physical activity that includes both aerobic and resistance training.

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