Beyond Supplements: The Real Immune-Boosters!

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The Real Immune-Boosters

What comes to your mind when we say “immune support”? Vitamin C and maybe zinc? Those have their place, but there are things we can do that are a lot more important!

It’s just, these things are not talked about as much, because stores can’t sell them to you

Sleep

One of the biggest difference-makers. Get good sleep! Getting at least 7 hours decent sleep (not lying in bed, not counting interruptions to sleep as part of the sleep duration) can improve your immune system by three or four times.

Put another way, people are 3–4 times more likely to get sick if they get less sleep than that on average.

Check it out: Behaviorally Assessed Sleep and Susceptibility to the Common Cold

Eat an anti-inflammatory diet

In short, for most of us this means lots of whole plant foods (lots of fiber), and limited sugar, flour, alcohol.

For more details, you can see our main feature on this: Keep Inflammation At Bay!

You may wonder why eating to reduce inflammation (inflammation is a form of immune response) will help improve immune response. Put it this way:

If your town’s fire service is called out eleventy-two times per day to deal with things that are not, in fact, fires, then when there is a fire, they will be already exhausted, and will not do their job so well.

Look after your gut microbiota

Additionally, healthy gut microbiota (fostered by the same diet we just described) help keep your body pathogen-free, by avoiding “leaky gut syndrome” that occurs when, for example, C. albicans (you do not want this in your gut, and it thrives on the things we just told you to avoid) puts its roots through your intestinal walls, making holes in them. And through those holes? You definitely do not want bacteria from your intestines going into the rest of your body.

See also: Gut Health 101

Actually get that moderate exercise

There’s definitely a sweet-spot here, because too much exercise will also exhaust you and deplete your body’s resources. However, the famous “150 minutes per week” (so, a little over 20 minutes per day, or 25 minutes per day with one day off) will make a big difference.

See: Exercise and the Regulation of Immune Functions

Manage your stress levels (good and bad!)

This one swings both ways:

  • Acute stress (like a cold shower) is good for immune response. Think of it like a fire drill for your body.
  • Chronic stress (“the general everything” persistently stressful in life) is bad for immune response. This is the fire drill that never ends. Your body’s going to know what to do really well, but it’s going to be exhausted already by the time an actual threat hits.

Read more: Effects of Stress on Immune Function: the Good, the Bad, and the Beautiful

Supplement, yes.

These are far less critical than the above things, but are also helpful. Good things to take include:

Enjoy, and stay well!

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  • Goji Berries: Which Benefits Do They Really Have?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Are Goji Berries Really A Superfood?

    Goji berries are popularly considered a superfood, and sold for everything from anti-aging effects, to exciting benefits* that would get this email directed to your spam folder if we described them.

    *We searched so you don’t have to: there doesn’t seem to be much research to back [that claim that we can’t mention], but we did find one paper on its “invigorating” benefits for elderly male rats. We prefer to stick to human studies where we can!

    So how does the science stack up for the more mainstream claims?

    Antioxidant effects

    First and most obvious for this fruit that’s full of helpful polysaccharides, carotenoids, phenolic acids, and flavonoids, yes, they really do have strong antioxidant properties:

    Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action

    Immune benefits

    Things that are antioxidant are generally also anti-inflammatory, and often have knock-on benefits for the immune system. That appears to be the case here.

    For example, in this small-but-statistically-significant study (n=60) in healthy adults (aged 55–72 years)

    ❝The GoChi group showed a statistically significant increase in the number of lymphocytes and levels of interleukin-2 and immunoglobulin G compared to pre-intervention and the placebo group, whereas the number of CD4, CD8, and natural killer cells or levels of interleukin-4 and immunoglobulin A were not significantly altered. The placebo group showed no significant changes in any immune measures.

    Whereas the GoChi group showed a significant increase in general feelings of well-being, such as fatigue and sleep, and showed a tendency for increased short-term memory and focus between pre- and post-intervention, the placebo group showed no significant positive changes in these measures.❞

    “GoChi” here is a brand name for goji berries, and it’s not clear from the abstract whether the company funded the study:

    Source: Immunomodulatory effects of a standardized Lycium barbarum fruit juice in Chinese older healthy human subjects

    Here’s another study, this time n=150, and ages 65–70 years old. This time it’s with a different brand (“Lacto-Wolfberry”, a milk-with-goji supplement drink) and it’s also unclear whether the company funded the study. However, taking the data at face value:

    ❝In conclusion, long-term dietary supplementation with Lacto-Wolfberry in elderly subjects enhances their capacity to respond to antigenic challenge without overaffecting their immune system, supporting a contribution to reinforcing immune defense in this population. ❞

    In other words: it allowed those who took it to get measurably more benefit from the flu vaccinations that they received, without any ill effects.

    Source: Immunomodulatory effects of dietary supplementation with a milk-based wolfberry formulation in healthy elderly: a randomized, double-blind, placebo-controlled trial

    Anticancer potential

    This one’s less contentious (the immune benefits seemed very credible; we’d just like to see more transparent research to say for sure), so in the more clearly-evidenced case against cancer we’ll just drop a few quick studies, clipped for brevity:

    You get the idea: it helps!

    Bonus benefit for the eyes

    Goji berries also help against age-related macular degeneration. The research for this is in large part secondary, i.e. goji berries contain things x, y, and z, and then separate studies say that those things help against age-related macular degeneration.

    We did find some goji-specific studies though! One of them was for our old friends the “Lacto-Wolfberry” people and again, wasn’t very transparent, so we’ll not take up extra time/space with that one here.

    Instead, here’s a much clearer, transparent, and well-referenced study with no conflicts of interest, that found:

    ❝Overall, daily supplementation with Goji berry for 90d improves MPOD by increasing serum Z levels rather than serum L levels in early AMD patients. Goji berry may be an effective therapeutic intervention for preventing the progression of early AMD.❞

    • MPOD = Macular Pigment Optical Density, a standard diagnostic tool for age-related macular degeneration
    • AMD = Age-related Macular Degeneration

    Source: Macular pigment and serum zeaxanthin levels with Goji berry supplement in early age-related macular degeneration

    (that whole paper is very compelling reading, if you have time)

    If you want a quicker read, we offer:

    How To Avoid Age-Related Macular Degeneration

    and also…

    Brain Food? The Eyes Have It!

    Where to get goji berries?

    You can probably find them at your local health food store, if not the supermarket. However, if you’d like to buy them online, here’s an example product on Amazon for your convenience

    Enjoy!

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  • Puritans Pride Resveratrol vs Life Extension Resveratrol – Which is Healthier

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing Puritan’s Pride Resveratrol to Life Extension Resveratrol, we picked the Life Extension Resveratrol.

    Why?

    It contains not only more resveratrol per serving (250mg compared to Puritan’s Pride’s 100mg), but also contains other goodies too. Specifically, each capsule also contains:

    Whereas the Puritan’s Pride softgels? The other top ingredients are soybean oil and gelatin.

    Want to check out the products for yourself? Here they are:

    Puritan’s Pride Resveratrol | Life Extension Resveratrol

    Want to know more about these supplements? Check out:
    Resveratrol & Healthy Aging
    Fight Inflammation & Protect Your Brain, With Quercetin
    Berries & Other Polyphenol-rich Foods
    Fisetin: The Anti-Aging Assassin

    Enjoy!

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  • Children with traumatic experiences have a higher risk of obesity – but this can be turned around

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Children with traumatic experiences in their early lives have a higher risk of obesity. But as our new research shows, this risk can be reduced through positive experiences.

    Childhood traumatic experiences are alarmingly common. Our analysis of data from nearly 5,000 children in the Growing Up in New Zealand study revealed almost nine out of ten (87%) faced at least one significant source of trauma by the time they were eight years old. Multiple adverse experiences were also prevalent, with one in three children (32%) experiencing at least three traumatic events.

    Childhood trauma includes a range of experiences such as physical and emotional abuse, peer bullying and exposure to domestic violence. It also includes parental substance abuse, mental illness, incarceration, separation or divorce and ethnic discrimination.

    We found children from financially disadvantaged households and Māori and Pasifika had the highest prevalence of nearly all types of adverse experiences, as well as higher overall numbers of adversities.

    The consequences of these experiences were far-reaching. Children who experienced at least one adverse event were twice as likely to be obese by age eight. The risk increased with the number of traumatic experiences. Children with four or more adverse experiences were nearly three times more likely to be obese.

    Notably, certain traumatic experiences (including physical abuse and parental domestic violence) related more strongly to obesity than others. This highlights the strong connection between early-life adversity and physical health outcomes.

    PickPik, CC BY-SA

    Connecting trauma to obesity

    One potential explanation could be that the accumulation of early stress in children’s family, school and social environments is associated with greater psychological distress. This in turn makes children more likely to adopt unhealthy weight-related behaviours.

    This includes consuming excessive high-calorie “comfort” foods such as fast food and sugary drinks, inadequate intake of nutritious foods, poor sleep, excessive screen time and physical inactivity. In our research, children who experienced adverse events were more likely to adopt these unhealthy behaviours. These, in turn, were associated with a higher risk of obesity.

    Despite these challenges, our research also explored a promising area: the protective and mitigating effects of positive experiences.

    We defined positive experiences as:

    • parents in a committed relationship
    • mothers interacting well with their children
    • mothers involved in social groups
    • children engaged in enriching experiences and activities such as visiting libraries or museums and participating in sports and community events
    • children living in households with routines and rules, including those regulating bedtime, screen time and mealtimes
    • children attending effective early childhood education.

    The findings were encouraging. Children with more positive experiences were significantly less likely to be obese by age eight.

    For example, those with five or six positive experiences were 60% less likely to be overweight or obese compared to children with zero or one positive experience. Even two positive experiences reduced the likelihood by 25%.

    Children playing with basketballs
    Positive childhood experiences such as playing sports or visiting libraries can lower the risk of obesity. Getty Images

    How positive experiences counteract trauma

    Positive experiences can help mitigate the negative effects of childhood trauma. But a minimum of four positive experiences was required to significantly counteract the impact of adverse events.

    While nearly half (48%) of the study participants had at least four positive experiences, a concerning proportion (more than one in ten children) reported zero or only one positive experience.

    The implications are clear. Traditional weight-loss programmes focused solely on changing behaviours are not enough to tackle childhood obesity. To create lasting change, we must also address the social environments, life experiences and emotional scars of early trauma shaping children’s lives.

    Fostering positive experiences is a vital part of this holistic approach. These experiences not only help protect children from the harmful effects of adversity but also promote their overall physical and mental wellbeing. This isn’t just about preventing obesity – it’s about giving children the foundation to thrive and reach their full potential.

    Creating supportive environments for vulnerable children

    Policymakers, schools and families all have a role to play. Community-based programmes, such as after-school activities, healthy relationship initiatives and mental health services should be prioritised to support vulnerable families.

    Trauma-informed care is crucial, particularly for children from disadvantaged households who face higher levels of adversity and fewer positive experiences. Trauma-informed approaches are especially crucial for addressing the effects of domestic violence and other adverse childhood experiences.

    Comprehensive strategies should prioritise both safety and emotional healing by equipping families with tools to create safe, nurturing environments and providing access to mental health services and community support initiatives.

    At the family level, parents can establish stable routines, participate in social networks and engage children in enriching activities. Schools and early-childhood education providers also play a key role in fostering supportive environments that help children build resilience and recover from trauma.

    Policymakers should invest in resources that promote positive experiences across communities, addressing inequalities that leave some children more vulnerable than others. By creating nurturing environments, we can counterbalance the impacts of trauma and help children lead healthier, more fulfilling lives.

    When positive experiences outweigh negative ones, children have a far greater chance of thriving – physically, emotionally and socially.

    Ladan Hashemi, Senior Research Fellow in Health Sciences, University of Auckland, Waipapa Taumata Rau

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Beautiful Cure – by Dr. Daniel Davis

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This one is not just a book about the history of immunology and a primer on how the immune system works. It is those things too, but it’s more:

    Dr. Daniel Davis, a professor of immunology and celebrated researcher in his own right, bids us look at not just what we can do, but also what else we might.

    This is not to say that the book is speculative; Dr. Davis deals in data rather than imaginings. He also cautions us against falling prey to sensationalization of the “beautiful cures” that the field of immunology is working towards. What, then, are these “beautiful cures”?

    Just like our immune systems (in the plural; by Dr. Davis’ count, primarily talking about our innate and adaptive immune systems) can in principle deal with any biological threat, but in practice don’t always get it right, the same goes for our medicine.

    He argues that in principle, we categorically can cure any immune-related disease (including autoimmune diseases, and tangentially, cancer). The theoretical existence of such cures is a mathematically known truth. The practical, contingent existence of them? That’s what takes the actual work.

    The style of the book is accessible pop science, with a hard science backbone from start to finish.

    Bottom line: if you’d like to know more about immunology, and be inspired with hope and wonder without getting carried away, this is the book for you.

    Click here to check out The Beautiful Cure, and learn about these medical marvels!

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  • Edam vs Gouda – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing edam to gouda, we picked the edam.

    Why?

    There’s not a lot between them, but there are some differences:

    In terms of macros, their numbers are all close enough that one may beat the other by decimal place rounding, so we’ll call this a tie. Same goes for their fat type breakdowns; per 100g they both have 18g saturated, 8g monounsaturated, and 1g polyunsaturated.

    In the category of vitamins, edam has slightly more of vitamins A, B1, B2, and B3, while gouda has slightly more of vitamins B5 and B9. A modest 4:2 win for edam.

    When it comes to minerals, edam has more calcium, iron, and potassium, while gouda is not higher in any minerals. A more convincing win for edam.

    In short, enjoy either or both in moderation, but if you’re going to choose one over the other, edam is the way to go.

    Want to learn more?

    You might like to read:

    Can Saturated Fats Be Healthy?

    Take care!

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  • What to Eat When – by Drs. Michael Roizen and Michael Crupain

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Here at 10almonds, we cover a lot of the “what to eat”, but tend to only sometimes touch on the “when”—and indeed, this is a reflection of a popular focus. But what if we were to pay a little more attention to that “when”; what would it get us?

    According to Drs. Roizen and Crupain… Quite a bit!

    In this work, they take into account the various factors affecting the benefit (or harm!) of what we eat when:

    • in the context of our circadian rhythm
    • in the context of our insulin responses
    • in the context of intermittent fasting

    The style throughout is very focused on practical actionable advice. For example, amongst other lifestyle-adjustment suggestions, the authors make the case for front-loading various kinds of food earlier in the day, and eating more attentively and mindfully when we do eat.

    They also offer a lot of “quick tips” of the kind we love here at 10almonds! Ranging from “how about this breakfast idea” to “roasting chickpeas like this makes a great snack” to “this dessert is three healthy foods disguised as a sundae”

    All in all, if you’d like a stack of small tweaks that can add up to a big difference in your overall health, this is a book for you.

    Click here to get “What To Eat When” from Amazon today!

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