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Amazing Wellness is part of the Healthy Living Group family of publications produced by Active Interest Media. For more information, visit aimmedia.com.

All rights reserved. No part of this booklet may be reproduced, stored in an electronic retrieval system, or transcribed in any form or by any means, electronic or mechanical, including photocopying and recording, without the prior written permission of the publisher, except for the inclusion of quotations in a review.

The statements in this publication have not been evaluated by the Food and Drug Administration. The information contained herein is provided for educational purposes only under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended to diagnose, treat, cure, or prevent any disease. Please consult with a licensed physician or other qualified health-care professional for more in-depth information or prior to taking any dietary supplements.

As the weather cools and the kids head back to school, you may find yourself worrying that you and your family will become victims of cold and flu season. The good news is that you don’t need to let a runny nose or sore throat put you on the sidelines. The tips found in the following pages can decrease your odds of getting sick. And if you do find yourself under the weather, you’ll learn lots of ways to speed your recovery.

You’ll also discover ways to bolster your overall immunity with nutrition, healthy lifestyle choices, and immune-specific supplements. Many of these natural strategies are clinically shown to strengthen your defenses against both everyday ailments and more serious chronic illnesses. You’ll also find easy-to-implement ideas for staying healthy while traveling and for stocking your medicine cabinet so you’re ready for whatever bug lands at your doorstep.

Taking a proactive approach to your immune system doesn’t just pay dividends during cold and flu season. Creating and maintaining a strong immune system also protects against viral, fungal, and bacterial invaders 365 days a year. So if you’re ready for your healthiest year ever, turn the page for the best ways to get well and stay well!

Kim ericksonManaging editor

Check out the latest issue of Amazing Wellness magazine at your local Vitamin Shoppe or at www.amazingwellnessmag.com

PublisherJoanna Shaw

Managing Editor Kim Erickson

Copy Editor Brandon DuVall

Creative Director Karen Sperry

Copyright © 2013 by Kim Erickson and Active Interest Media, Inc.

HEALTHY LIVING GROUP

Chairman & CEO Efrem Zimbalist IIIPresident & COO Andrew W. ClurmanSenior VP & CFO Brian SellstromGeneral Manager Patricia B. FoxBusiness & Editorial Offices 300 N. Continental Blvd., Suite 650 El Segundo, CA 90245

4 g e t w e l l , s t a y w e l l

Chapter One

granting ImmunityYour body’s immune system is a complex network of specialized tissues,

organs, cells, and chemicals that provide vigilant protection against threats from the outside world. Lymph nodes, spleen, bone marrow, the thymus

gland, and tonsils all play a role in fighting off a constant barrage of viruses, bacteria, and environmental contaminants. When the immune system is run-ning well, it identifies harmful pathogens and works to neutralize them before an infection develops. A strong immune system also looks for damaged cells in the body that might morph into cancerous cells and tries to eradicate them.

Accomplishing this search and destroy mission requires 24/7 vigilance. This is why the body is equipped with not one, but three distinct types of immunity. The first is the natural or innate immunity you were born with. It’s the immunity that has been genetically passed down from your parents. The second is adaptive immunity, which develops over time as we are exposed to pathogens or immunized against certain diseases. The third is passive immunity. This type of immunity is acquired by the transfer of antibodies from another individual, usually from mother to child. Passive immunity lasts only a short time. Together, these three forms of immunity contribute to a strong immune system which ideally protects against a con-stant and varied assault from bacteria, viruses, and other threats.

Unfortunately, there are many things that can compromise your immunity, leaving the door open to a host of ailments. Some of these factors are things you can change. Others, like aging or family history, are beyond your control. But taking steps today to protect your overall immune system can help to overcome a family history of dis-ease, and even help support your defenses well into old age.

Cellular superheroesYour immune system is made up of specialized white blood cells that search out disease-causing organisms and destroy them. Here’s what each type of these disease-fighting cells do:• B-Cells identify harmful microbes and produce proteins known as antibodies that lock onto the invader

and disable it so it can be eliminated from the body by T-cells. • t-Cells are the foot soldiers of the immune system. They destroy the harmful microbes that have been

identified by the B-cells. • Macrophages act like a cellular Pac-Man game, gobbling up foreign organisms and cellular debris.

They also produce Tumor Necrosis Factor (TNF), a protein that kills some tumor cells, regulates inflam-mation, and triggers the creation of new blood vessels.

• Natural Killer (NK) Cells are a type of T-cell that can bind to and eradicate certain tumor cells and virus-infected cells.

• Neutrophils are a type of white blood cell that are produced in bone marrow and that specifically target bacteria. They are one of the first responders to the site of inflammation caused by a bacterial infection.

g e t w e l l , s t a y w e l l 5

6 Ways You’re Undermining Your Immunity

➊ YoU skImp on sleep. Shortchanging your zzzz’s lowers immune function and reduces the

number of natural killer (NK) cells that fight germs. Make it a priority to log 7 to 9 hours nightly. Trouble getting to sleep? Try taking melatonin, a natural hormone that induces sleep and boosts immunity.

➋ YoU lIve on jUnk food. A poor diet filled with sugar and refined carbohydrates triggers

chronic inflammation and promotes chronically elevated cortisol levels. This can increase your susceptibility to colds and other illnesses, boost your chances of developing food allergies, amplify gastrointestinal issues, and possibly increase the risk of autoim-mune disease. Check out page 6 for tips on eating for better immunity.

➌ YoU’re ConstantlY stressed oUt. Chronic stress lowers your NK cell count and diminishes the activity of other immune cells like macrophages and T-cells. This is why it’s not

uncommon to come down with a virus after a period of prolonged stress. Manage stress by adopting relaxing activities like yoga or meditation.

➍ YoU take lIfe too serIoUslY. Clinical trials have found that laughter really is the best medicine. A good chuckle reduces stress hormones while increasing the activity of immune

cells. Watch a funny movie or troll the Internet for humorous videos and silly stories.

➎ YoU’re a loner. Research shows that the less we interact with others, the more prone we are to getting sick. Take time to visit a co-worker’s cubicle, call a valued friend or family

member, or schedule a lunch or dinner date with your mate.

➏ YoU thInk the glass Is half emptY. Studies suggest that taking a pessimistic view of life can result in a weaker immune response and may even reduce your lifespan. Try

looking for the bright side of situations and find at least one good thing to be grateful for every day.

skip the antibiotics!antibiotics can be a great tool if you’re suffering from a bacterial disease like bronchitis or strep throat. But they won’t do a thing for viral illnesses like a cold or the flu, and will indiscriminately kill off the beneficial bacteria your body needs to stay healthy. worse yet, taking an antibiotic unnecessarily can increase the risk of antibiotic resistance—which means that antibiotics may not work when you really do need them.

Got a cold?


Chapter Two

eat Yourself wella strong immune system starts in the

kitchen. What you eat can either bolster your defenses or undermine

them. For instance, a diet rich in minimally-processed fruits, vegetables, whole grains, lean protein, and healthy fats provides a natural abundance of vitamins, minerals, and phytonutrients that work together to keep your immune functions running smoothly. On the other hand, a diet high in sugar, refined carbohydrates, and unhealthy fats could lead to nutritional deficiencies that may reduce the number and function of immune cells—especially T-cells. Here are some simple strategies to ensure that you’re getting all the immune-boosting nutrients you need:

Fill your plate with fruits and vegetables. The phytochemicals

that give fruits and vegetables their vibrant colors serve as antioxidants that promote a strong immune system. Specifically, they help B- and T-cells reproduce properly so they can adequately mount a defense against a virus. Plant-based antioxidants also ensure that the neutrophils and the macrophages that corral and kill harmful bacteria can do their job. To get all the benefits that fruits and veggies have to offer, try to eat five to nine servings per day. An easy way to do this is to fill two-thirds of your plate with colorful produce at each meal.

Include lean protein in every meal. The amino acids in protein form the

building blocks of all the body’s cells, including your immune cells. If you don’t eat enough protein, you’ll manufacture fewer white blood cells to combat antigens. How much is enough? The general rule of thumb is to consume 0.8 to 1 gram of protein per kilogram (kg) of your body weight. Just make sure that it’s high-quality

go greeneating leafy greens like spinach, collard greens, and swiss chard may be

even more important than previously thought. new research in the journal

Nature Immunology shows that leafy greens help the body produce digestive immune cells known as

innate lymphoid cells (IlCs) that play an important role in protecting the

body from infection. and because IlCs are essential

for maintaining the delicate balance between

tolerance, immunity, and inflammation, they are also believed to help

control food allergies, inflammatory diseases,

and even obesity.


Find Your Kyo This Winter“Kyo” means strength and “lic” comes from garlic.So Kyolic® stands for “Strong Garlic.” What makes Kyolic so strong and how can such a strong garlic still be odorless?It starts with organically grown garlic and a unique aging process that converts the harsh, odiferous, raw garlic into concentrated, safe and stable compounds which are not only ODORLESS but are also up to 50 times richer in actives compared to raw garlic. Backed by over 700 scienti� c studies, Kyolic contains powerful antioxidants that make it more e� ective in providing natural immune support.*

Kyolic Formula 103 is especially crafted to combat the long and cold winter with synergistic combination of Aged Garlic Extract™ and other immune enhancing herbs & vitamins. Kyolic is the world’s best-selling and most trusted garlic supplement.

Strengthen Your Immune System Naturally with Aged Garlic Extract, plus Vitamin C, Astragulus, Mushrooms, Oregano & Olive Leaf extract!

Find-Your-Kyo-Full-Pg-Healthy-Living.indd 1 6/14/13 2:10 PM


protein—the kind found in lean meats, seafood, eggs, and whey. Limit the amount of protein you eat that’s high in unhealthy saturated fat. This includes fatty meats, cheeses, and full-fat dairy.

add some whole grains. The dietary fiber found in grains like barley, oats, rye, and wheat activate NK cells thanks to their high beta-glucan content.

Looking for a gluten-free source? Opt for gluten-free oats, especially steel-cut vari-eties which boast twice the beta-glucan as rolled oats. You can also get a good dose of this immune booster from shiitake mushrooms. Not only do the beta-glucans in shiitakes help guard against everyday ailments, they have shown marked anticarcino-genic activity according to research presented in the journal Nutrition Reviews.

well fedKnowing you should eat healthier is one thing—putting that knowledge into prac-tice three times a day is another story. We’ve taken a cue from a Chinese menu and put together a quick and easy cheat sheet that will help ensure that you’re getting plenty of immune-enhancing foods at every meal. Simply pick one from column a, one from column B, and at least two from column C.

column a column b column c

protein HealtHy fats fruits & VeGGies

BisonChickenDuckeggsLambLean BeefporkRabbitShellfishTurkeyVenisonWild-Caught Fish

almond or peanut Butter

avocadoClarified Butter/gheeCoconut Oilextra Virgin Olive OilFlaxseed OilNutsOlivespumpkin SeedsSunflower Seeds

apples Bananas Blueberries Carrots Cherries eggplantgreen Beans MangoMushroomsOranges pears SpinachStrawberries Zucchini

asparagusBeetsBroccoliCauliflowerDates/FigsgrapesLettuceMelonsOnionspeachespomegranateSquashSweet

potatoes

Sunflower Seeds

Zucchini Zucchini


FOCUS ON PharmaCareSince its establishment in 1985, innovation has been at the very heart of PharmaCare. Home to unique and effective natural health solutions from its Sambucol, Real Health Laboratories, Skin Doctors, and Kids Smart divisions, PharmaCare is dedicated to improving the lifelong health and well-being of each and every customer it serves.

Quality is foremost in all of the products PharmaCare provides. Along with using only the best ingredients in its supplements and skin care products, PharmaCare keeps a watchful eye on emerg-ing technologies to ensure only the most effective formulations are available to consumers. The company’s research and development teams include global biotechnology organizations renowned for ingredient and packaging innovations. In addition, each product is supported by a strong research program and backed by extensive testing and clinical trials.

PharmaCare continues to build upon its original success by providing an entire line of compre-hensive and natural supplements for all ages and for a variety of health needs. This includes its top-selling Sambucol products, which are designed to provide optimal immune support for the whole family. Based on the only proprietary elderberry extract used in published clinical trials, Sambucol Black Elderberry provides twice the natural antioxidant capacity of blueberries and more than 50 percent of the overall antioxidant capacity of cranberries. Unlike other elderberry products that rely on a standardized concentrate, Sambucol is produced using whole black elderberries and offers a natural balance of immune-boosting phytonutrients in each bottle.

The people of PharmaCare are committed to the long-term health of all of their customers. Whether through its comprehensive research-based formulations, the company’s stringent quality control standards, or its personal customer service, PharmaCare strives to provide consumers with the best nutrition to help enhance their overall health and their quality of life.

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Focus on healthy fats. Scientists have known for some time that high-fat diets impair immunity by decreasing the function of T-cells. But all fat is not

created equally. Trans fats (found in margarines and many commercial baked goods) can contribute to chronic low-grade inflammation in the body. Healthy monounsaturated fats and omega-3 fatty acids, on the other hand, actually tame systemic inflammation and free your immune system to defend against pathogens. What’s more, these good-for-you fats help your body absorb fat-soluble nutrients like vitamins A and E. Examples of monounsatu-rated fat include almonds, avocados, and olive oil. Omega-3s can be found in cold water fatty fish like salmon, halibut, and sardines. But even if you only eat healthful fats, make sure to limit your intake to no more than 30 percent of your daily caloric intake.


snack for wellnessResearch shows that regularly munching on healthy foods can help enhance immu-nity and may even contribute to a longer life, while less healthy fare can compromise your defenses.

cHoose tHis . . . instead of tHis . . .

Greek yogurtThe probiotics in yogurt reduce the duration and severity of a cold and may increase the effectiveness of the flu vaccine. plus, it’s a great source of immune cell-supporting protein. For an extra punch, add a handful of berries for an instant infusion of immune-boosting antioxidants.

ice creamJust one serving of this frozen treat boasts 4 tablespoons of refined sugar. eating just 8 tablespoons of sugar a day can reduce white blood cell function by about 40 percent. This suppresses the ability of your immune system to identify viruses or bacteria so they can be eliminated before you get sick.

kale chipsThis crucifer, which offers more vitamin C than nearly any other dark leafy green, promotes antibody production. It also provides hefty amounts of vitamins a and K, as well as the minerals copper, potassium, iron, manganese, and phosphorus. Make your own chips by tossing torn kale leaves in a bit of olive oil, lemon juice, and salt. Roast for 15-18 minutes at 300° until crisp.

potato chipsChips are high in calories and unhealthy fat, particularly saturated fat that can inhibit the function of your immune system. Chips also deliver a not-so-healthy dose of salt. New research in the journal Nature found that a high-salt diet increases the risk of an abnormal immune response. Other studies link excessive sodium to inflammation.

pumpkin seedsThis tasty snack is loaded with zinc, which has been shown to increase immune cell production. These seeds are also a wonderful source of phytosterols and protein, as well as vitamins e and K. Minimize the amount of salt in commercial pumpkin seeds by roasting your own.

roasted peanutsa 2008 study in the Journal of agriculture and Food Chemistry found that dry roasting nuts creates unhealthy trans fats which are easily oxidized. even without roasting, these legumes are high in omega-6 fatty acids that promote inflammation.

cHoose tHis . . .

Greek The probiotics in yogurt reduce the duration and severity of a cold and may increase the effectiveness of the flu vaccine. plus, it’s a great source of immune cell-supporting protein. For an extra punch, add a handful of berries for an instant infusion of immune-boosting antioxidants.

manganese, and phosphorus. Make your own chips by tossing torn kale leaves in a bit of olive oil, lemon juice, and salt. Roast for 15-18

pumpkin


Chapter Three

Supplements for supercharged immunityWhen the sniffles strike, you want to feel better fast. Yet, conventional

over-the-counter remedies often just mask symptoms without address-ing the underlying cause of your misery. The following herbs and sup-

plements can give you an edge over symptoms while also arming your body with the tools it needs to get well.

aged garlic extract (age). While garlic’s power over vampires may be the stuff myth is made of, scientists at the University of Florida have found that aged garlic extract can reduce the duration of the common cold or bout with the flu by as much as 61 percent. During their study, 120 cold and flu sufferers also experienced a 21 percent reduction in the number of symptoms and 58 percent fewer missed work days due to their illness. According to the researchers, this was because AGE boosted the number of T-cells, especially natural killer (NK) cells. To experience these effects the next time you have the sniffles, take at least 800 mg divided into two daily doses.

playing d-fenseResearch from the Boston University School of Medicine shows that improving your vitamin D status can also improve your genetic defenses against serious health issues like cancer, infectious diseases, and autoimmune conditions. The randomized, double-blind study suggests that taking 2,000 IU of supplemental D each day can have a dramatic effect on gene expression in the immune cells that protect us from disease.


andrographis has been used in Ayurvedic and Chinese medicine for centuries to thwart a variety of conditions thanks to the herb’s cold-busting anti-inflammatory, antiviral, and immune-boosting properties. During one placebo-controlled clinical trial of 223 cold sufferers, those who took 200 mg of andrographis experienced rapid improvement in their cough, congestion, headache, fever, sore throat, and fatigue. Another study which pitted andrographis against acetaminophen for sore throat and fever, found that the herb was just as effective as the over-the-counter drug. Most herbalists recom-mend picking a standardized supplement and taking 400 mg three times a day while symptoms persist.

Black elderberry extract is packed with powerful antioxidants and other com-pounds that are particularly effective in mitigating the flu. A study of Norwegian adults found that those who took black elderberry syrup four times a day within 48 hours of developing flu symptoms recovered four days faster than flu sufferers who didn’t. One of the reasons behind these remarkable results is black elderberry’s unique ability to combat a wide variety of influenza A and influenza B viruses. Other preliminary research suggests that black elderberry may also be a potent weapon against specific gram positive and gram negative pathogens, including the bugs that cause strep and some types of bronchitis. Most studies suggest taking two teaspoons of black elderberry syrup four times a day at the first inkling of the flu, but you can also take a proactive approach with a once-a-day dose to ward off potential sick days.

Oscillococcinum (pronounced os-sil-uh-cox-suh-num) is a homeopathic remedy that several placebo-controlled, double-blind studies have found effectively eases flu symptoms. In one clinical trial, 17 percent of patients given Oscillococcinum

aHcc: potent protectionAHCC, technically known as active hexose correlated compound, is a unique fermented mushroom extract that has proven to be a powerful and highly bioavailable immune stimulant. Studies show that AHCC is extremely well absorbed due to its low molecular weight (5,000 Daltons) compared to the weight of similar immune-stimulating compounds naturally found in the mushrooms alone. Once absorbed, AHCC increases the activity of dendritic cells and NK cells. Dendritic cells are found throughout the body and act as sentries for the immune system, calling in the rest of the immune sys-tem when a pathogen is detected. NK cells are one of our most potent immune cells and are especially effective at killing both virally-infected cells and cancer cells.

The subject of more than 30 published studies, AHCC has been found to reduce the severity of viral infections like the flu. This unique compound also stimulates the surveillance actions of the immune system, including reconnaissance for tumors, making it a potential tool in cancer prevention. Researchers are also investigating the compound’s capacity for reducing some of the side effects of chemotherapy. While this research is in its early stages, the findings have been promising.


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stoCk a “Stay Well”medICIne CaBInetWhen it comes to staying healthy, it’s wise to think ahead. Assembling a natural wellness kit now will ensure your immune system is prepared to ward off colds and flu, as well as defend against more malicious maladies. Combining the following immune-boosting supplements with a healthy diet and lifestyle can give you the protection you need to be as healthy as possible.

astragalus. A flurry of new research confirms this herb’s immune stimulating properties and suggests that it may also ease infection-related inflammation. Astragalus directly stimulates macro-phage activity and significantly reduces interleukin-6 production. Interleukin-6 (IL-6) is a substance produced by T-cells and macrophages that acts as either a pro-inflammatory or anti-inflammatory agent according to the body’s needs. Because of these combined actions, astragalus helps to keep the immune system “combat ready” during cold and flu season.

Black Cumin seed Oil contains a broad variety of compounds such as thymoquinone that provides both powerful immune support and promotes a healthy inflammatory response. According to researchers at the Medical University of South Carolina, Charleston, black cumin seed oil has ben-eficial immune modulating properties that augment T-cell and NK cell mediated immune responses. This was shown in two clinical trials that documented a 72 percent increase in T-cell ratios and immune activity in a group of volunteers after just four weeks of supplementation. For immune maintenance, take 500 mg each day.

Colostrum jumpstarts immunity in newborns as protection is passed from mother to child. But infancy isn’t the only time you can benefit from this unique milk-like substance. Replete with high amounts of protein, fat-soluble vitamins and minerals, and transfer factors like immunoglobulin antibodies, supplemental bovine-derived colostrum has been shown to enhance selected immunity in adults as well. One trial of 29 professional cyclists found that low doses of supplemental colostrum not only modulated overall immunity, it also fortified the athlete’s defenses against upper respiratory illness after acute periods of intense exercise. Preliminary research also suggests that colostrum

enhances the uptake of nutrients from the intestines by interfering with some gut pathogens. The minimum suggested dosage to

enhance immunity is 1,000 mg daily.

green tea may be comforting when you’re not feeling up to snuff, but trading in that steam-

ing cup for capsules may have a more profound impact on your long-term immunity. Numerous studies show that green tea’s antioxidant power neutralizes free radicals that can damage cells and may contribute to certain types of cancer.

New research also suggests that EGCG, one of the major catechins in green tea, can modulate the response of T-cells and reduce the inflammation


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stoCk a “Stay Well”medICIne CaBInet

involved in heart disease, diabetes, and some autoimmune conditions. To benefit from green tea’s multiple immune supporting mechanisms, take at least 700 mg of a standardized extract each day.

lysine is an essential amino acid found in protein-rich foods like nuts, red meat, eggs, milk, cheese, beans, and sardines. Studies have shown that lysine helps prevent and treat viral infections like cold sores, shingles, human papilloma viral infection, and genital herpes. In one trial featured in the journal Alternative Medicine Review, 40 percent of people with cold sores who used a topical lysine preparation experienced relief in just three days. That number rose to 87 percent by day six. According to experts at the University of Maryland Medical Center, the recommended oral dose is 12 mg per kilogram of body weight per day.

Medicinal mushrooms such as maitake, reishi, and shiitake have been used for centuries throughout Asia to strengthen immunity and treat a variety of ills—and with good reason. Modern research shows that these fungal superstars are rich sources of lentinan, which helps fight infection; maitake D-fraction which stimulates cancer-fighting immune cells; and beta-glucan, a unique fiber that enhances the immune system’s rapid response to bacterial infection. Another type of medicinal mushroom making headlines is the turkey tail mushroom, largely due to its ability to stimulate the activity of NK cells and certain types of T-cells. Whether you choose a single mushroom variety or a blend of medicinal fungi, look for a certified organic supplement containing mushrooms that are sustainably grown or harvested. Take as directed on the label.

Plant sterols and sterolins are special fats found in whole grains, legumes, fruits, vegetables, seeds, nuts, and plant oils that regulate two types of immune helper cells called Th1 and Th2. These unique fats have been shown in a number of clinical trials to restore immune balance, making them highly beneficial for those with chronic infections, stress-induced immune suppression, allergies, or autoimmune conditions. Even healthy people whose immunity is suppressed after a bout of intense exercise such as those who participate in crossfit or marathons, have been found to benefit from the immune regulating powers of sterols and sterolins. In one study, marathon runners who took supplemental plant sterols had fewer post-race upper respiratory infections than those taking a placebo. The secret to plant sterols and sterolins effectiveness, however, comes from taking them in the proper ratio of 100:1. Available in capsule or chewable form, take according to label directions.


recovered within 48 hours, compared to just 10 percent in the placebo group. Made from an extract of duck heart and liver, the remedy is said to work best when taken at the first sign of flu-like symptoms such as headache, body aches, chills, or fever. Take according to pack-age directions as soon as you feel symptoms coming on.

Zinc lozenges are a convenient and effec-tive way to nip a cold in the bud. According to a recent review of 13 studies, taking 75 mg of zinc each day can shorten the duration of the common cold by up to 42 percent. In another analysis of 1,360 people, researchers reported that zinc lozenges also reduce the severity of a cold—but only if taken within 24 hours of developing symptoms. As a general rule, suck on one lozenge every two to three hours.

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FOCUS ON BoironAs pharmacists, it wasn’t enough for Jean and Henri

Boiron to simply fill prescriptions— the twin brothers also set out to fulfill the growing demand for safe and reliable homeopathic medicines. After developing the necessary manufacturing expertise, the broth-ers launched the Boiron pharmaceutical laboratory in Lyon, France in 1932. Eighty years later, Boiron is still operated by the Boiron family, who continue to be passionate about integrating the benefits of homeopathic medicine into daily life.

Because educating consumers is one of Boiron’s top priorities, the Boiron Homeopathic Medicine Finder is available in The Vitamin Shoppe stores. These kiosks allow shoppers to find just the right medicine to help relieve more than 350 health conditions and symptoms. Consumers can also check out the Boiron Medicine Finder online at www.BoironUSA.com.

Boiron’s strong commitment to health and community extends not only to physicians and con-sumers, but to those in need. Boiron USA has partnered with Vitamin Angels, a global non-profit organization working to reduce child mortality by connecting infants and children in 49 countries with vital nutrients. A portion of sales from two of the company’s most popular products—Oscil-lococcinum and Arnicare—is donated to this group.

Today, the preparation of Boiron homeopathic medicines links a strong respect for tradition with technological innovation, allowing their reliability to be optimized. As a counterbalance to harvesting raw materials, Boiron promotes resupplying wild-harvested or organically-farmed plants whenever possible. The company also works with 120 botanist-harvesters to ethically gather plants. This not only improves the quality of raw materials Boiron uses, it also protects the environment and ensures the sustainability of quality homeopathic medicine for generations to come.

sweet reliefDark chocolate might be just as effective as codeine when it comes to suppressing a pesky cough, noted British researchers in The FASEB Journal. What’s the sweet secret? The experts think the chemical theobromine (found in chocolate) relaxes the vagus nerve which runs through the airways to the brain and triggers coughing. Just two ounces of chocolate containing at least 65 percent cocoa is enough to quiet your cough.


Chapter Four

habits for a healthy Immune systemp romoting a strong immune system shouldn’t just be something you do

during cold and flu season—or worse yet, after you get sick. Proactively maintaining your defenses day in and day out can help you gain opti-

mal protection against whatever bug happens to be going around. A robust immune system can also help guard against more serious health conditions such as cardiovascular disease, gastrointestinal ailments, and perhaps even cancer. Paired with an immune-fortifying diet and supplement plan, the fol-lowing activities can contribute to a strong immune system that can fight off even the nastiest germs.

Work OutStudies continue to find a positive link between moderate,

consistent exercise and a strong immune system. In a Uni-versity of Washington study, women who walked regularly were three times less likely to catch colds as their sedentary counterparts. Another study of almost 550 adults found that those who were moderately active had 20 percent less risk of developing an upper respiratory tract infection than their inactive colleagues. And it’s never too late to start reap-ing these benefits. Among 24 elderly people taking part in a study at Japan’s Waseda University, those engaged in a regular routine of stretching, walking, and weight training experienced a significant boost in T-cell production com-pared to those who remained sedentary.

Just make sure you don’t overdo it. Prolonged high-intensity exercise can actually depress your immune function for up to 72 hours after a workout. Instead, aim to get at least 150 minutes of aerobic activity like walking, jogging, cycling, or dancing a week. That works out to about 30 minutes, five days a week. And don’t forget the weights. Adding resistance training twice a week not only builds muscle, it boosts glutathione levels. Glutathione is an amino acid that supports your defenses by help-ing immune cells produce compounds that destroy harmful pathogens.

Wash UpWashing your hands could just be the easiest way to stay well this cold and flu

season. Here’s why: Most cold and flu viruses are spread by direct contact, and something as simple as sneezing into your hand and then touching your phone, a

the ideal amount of

weekly aerobic exercise

Aim to get at least 150 minutes of

aerobic activity like walking, jogging,

cycling, or dancing a week.

150minutes


Healthy travelHeadaches, respiratory infections, and stomach upset can ruin any trip. Whether you’re traveling for business or for pleasure, alone or with the family, be prepared with these handy travel tips:

Hydrate often. Limit alcohol, caffeine, and other diuretics, and be sure to drink 64 to 80 ounces of pure, uncontaminated water every day during your trip.

Pack a natural first-aid kit. Include arnica gel for sprains and soreness, tea tree oil for scratches and bug bites, aloe vera gel to soothe sunburns, activated charcoal to counteract mild food poisoning, and peppermint or ginger tea bags for nausea.

Bring beneficial bugs. You can help combat traveler’s diarrhea, as well as gas and bloating, with a probiotic supplement that fights harmful bacteria.

Prevent motion sickness. Sidestep motion sickness with a protein-rich meal. A Pennsylvania State University study found that subjects felt up to 26 percent less nauseated when they ate a protein-packed meal before flying, compared with a carb-loaded meal or no food at all.

Jettison jet lag. Get your sleep schedule back on track by taking 1 to 3 mg of melatonin an hour before hitting the sack at your new location’s normal bedtime.

Move around. Get out of your seat and stretch often—whether you’re driving or flying.


doorknob, or a keyboard could spread the bug. These germs can live for hours, in some cases weeks, only to be picked up by the next person who touches the same object. Washing your hands often—at least five times per day—will help knock out the majority of cold germs. And take your time. You should scrub long enough to sing the Happy Birthday song all the way through—twice!

Stress LessThere is increasing scientific proof that chronic stress can lead to a significant

decrease in the ability of the immune system to fight off disease. One reason is that unrelenting stress leads to high levels of cortisol—a stress hormone that causes immune cells to age faster. Stress can also alter how your immune system works. Preliminary research in the journal Biological Psychiatry examined two groups of people—caregivers of family members with cancer and individuals without that type of stress. The scientists noted unhealthy changes in the caregivers’ white blood cells, leaving them less responsive to inflammation and raising their risk of illness.

Protect against stress-related immune dysfunction by adding some relaxation to your daily routine. Try setting aside 30 minutes a day, several times a week, to medi-tate or to practice yoga or tai chi. Or treat yourself to a therapeutic massage. During a recent trial at Emory University’s School of Medicine in Atlanta, researchers found that a weekly massage not only reduced cortisol levels, it also stimulated immune activity.

Drink MoreStaying well hydrated

is important for a strong immune system. All cells, including immune cells, need water to function properly. Water also helps to flush out toxins that can make us sick. Maintaining optimum hydration helps the mucous membranes that line the nasal passage and sinuses stay moist so they can better deal with airborne germs, pollutants, and allergens. Opt for pure H2O whenever possible. You can also augment your liquid intake with teas, coffee, or broth. To ensure you’re getting enough fluid ounces, take your weight in pounds and divide it in half. This will give you your personalized daily fluid requirement.

One type of beverage that doesn’t contribute to your fluid intake is alcohol. What’s more, consuming more than one or two drinks may actually suppress your immune system. New research out of Brown University shows that excessive alcohol con-sumption is toxic to dendritic cells which play a critical role in helping seek and destroy invading microbes. This could lead to a higher risk of serious infections, not to mention increased vulnerability to cold and flu viruses.


diet✹ Increase your veggie quota by tossing

a handful each of spinach, tomatoes, and mushrooms into your morning omelet.

✹ Mix a half-cup of your favorite fruit into a cup of oatmeal for a healthy dose of antioxidants and immune-stimulating beta-glucan.

✹ When possible, choose organic or grass-finished meats for fewer toxins and healthier fats than you’ll find in conventional meats.

HealtHy Habits✹ Be friendly. Social interaction helps you

stay healthy, according to research published recently in Scientific American Mind.

✹ Use a humidifier to keep nasal and throat passages moist during the dry winter months.

✹ Avoid tobacco smoke. Not only does it trigger inflammation, it increases respiratory mucus, leading to an increased risk of colds, bronchitis, pneumonia, sinusitis, and middle ear infections.

supplements✹ Keep your immune system armed and ready

with immune-specific sterols and sterolins like those found in Moducare by Wakunaga. This unique blend of phytosterols has been clinically proven to rebalance the immune system and fortify your resistance.

✹ Revitalize your immunity, no matter what your age, with a daily dose of Black Cumin Seed Oil, like that from Life Extension. By acting on both immune factors and inflammation, this unique botanical oil supports a healthy inflammatory response while also strengthening your defenses.

✹ Long-term immune support should al -ways include a healthy blend of fungi. We like MyCommunity by Host Defense

yOUR iMMUNe-BOOStiNg action plan

with immune-specific sterols and sterolins like those found in by blend of phytosterols has been clinically proven to rebalance the immune system and fortify your resistance.

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overall immunity—with Vitamin D3. Research has found that D3 plays a vital role in a strong immune response while coordinating the immune system with the endocrine and nervous systems.

✹ Flu got you down? Reach for black elderberry syrup. One of the best we’ve found is Sambucol Black Elderberry Extract. This proprietary flavonoid-rich extract has been the subject of numerous published clinical studies showing its effectiveness against a wide range of influenza viruses.

✹ Feeling run down, achy, or have the chills? Try Boiron’s Oscillococcinum, a homeopathic formula well-known for its ability to relieve flu symptoms for the whole family. It’s among our favorites year-round because it comes in convenient, pocket-sized tubes that make it the perfect traveling companion to help you stay healthy, even on the go.

✹ Get fast relief from your cold symptoms with Wakunaga’s Kyolic Formula 103.

A powerful blend of Aged Garlic Extract, astragalus, five varieties of medicinal mushrooms, oregano, and olive leaf, it’s like having an immune-boosting medicine chest in one easy-to-take capsule.

because it brings together 17 different types of certified organic medicinal mush-rooms for the ultimate in comprehensive immune support.

✹ Get all the immune-boosting and anti-inflammatory benefits of green tea without having to boil water with a daily dose of Life Extension’s Mega Green Tea Extract. Each capsule provides more polyphenols than you would get in five cups of green tea, making this supplement

effective and convenient. Plus, it’s caffeine-free! By acting on both immune function and inflammation, this powerful supplement offers immediate and long-term immune support.

✹ Recharge your passive immunity with bovine-derived colostrum to help you meet the growing demands of everyday life. We’re a fan of Mega-Colostabs by Bricker Labs because it’s rich in broad-range specificity immunoglobulins that bind harmful bacteria so they can be eliminated from the body. This unique for-mula also boasts an army of immune-stimulating ingre-dients, in cluding lactoferrin, proline-rich peptide, IgF1, and transforming growth factor (TGF) to enhance the body’s own immune pathways.

✹ Fight the immune-suppressing effects of stress with a daily dose of AHCC. We like ImmPowerD3 by American BioSciences because it’s the only supplement that combines AHCC—shown to support NK cell function and regulate

Get all the immune-boosting and anti-


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Baeke F. Vitamin D: modulator of the immune system. Current Opinion in Pharmacology. 2010;10:482-496.

Barak V. The effect of Sambucol, a black elderberry-based, natural product on the production of human cytokines: I. Inflammatory cytokines. European Cytokine Network. 2001;12:290-296.

Bellavite P. Advances in homeopathy and immunology: a review of clinical research. Frontiers in Bioscience. 2011;3:1363-1389.

Brüll F. Beneficial effects of sitostanol on the attenuated immune function in asthma patients: results of an in vitro approach. PLoS One. 2012;7.

Carter JM. Hand washing decreases risk of colds and flu. Journal of the National Medical Association. 2002;94:A11.

Daddaoua A. The nutritional supplement Active Hexose Correlated Compound (AHCC) has direct immunomodulatory actions on intestinal epithelial cells and macrophages involving TLR/MyD88 and NF-κB/MAPK activation. Food Chemistry. 2013;136:1288-95.

Davison G. Bovine colostrum and immune function after exercise. Medicine and Sport Science. 2012;59:62-9.

Davison G. The effect of acute pre-exercise dark chocolate consumption on plasma antioxidant status, oxidative stress, and immunoendocrine responses to prolonged exercise. European Journal of Nutrition. 2012;51:69-79.

Fondell E. Short natural sleep is associated with higher T-cell and lower NK cell activities. Brain, Behavior and Immunity. 2011;25:1367-75.

Gaullier JM. Supplementation with a soluble β-glucan exported from Shiitake medicinal mushroom, Lentinus edodes (Berk.) singer mycelium: a crossover, placebo-controlled study in healthy elderly. International Journal of Medicinal Mushrooms. 2011;13:319-26.

Kostoglou-Athanassiou I. Therapeutic applications of melatonin. Therapeutic Advances in Endocrinology and Metabolism. 2013;4:13-24.

McCulloch M. Astragalus-based Chinese herbs and platinum-based chemotherapy for advanced non-small-cell lung cancer: meta-analysis of randomized trials. Journal of Clinical Oncology. 2006;24:419-430.

Meydani SN. Serum zinc and pneumonia in nursing home elderly. American Journal of Clinical Nutrition. 2007;86:1167-1173.

Mossad SB. Effect of zincum gluconicum nasal gel on the duration and symptom severity of the common cold in otherwise healthy adults. QJM. 2003;96:35-43.

Nantz MP. Supplementation with aged garlic extract improves both NK and γδ-T-cell function and reduces the severity of cold and flu symptoms: A randomized, double-blind, placebo-controlled nutrition intervention. Clinical Nutrition. 2012;31:337-344.

Pellegrino R. Whole blood genome-wide gene expression profile in males after prolonged wakefulness and sleep recovery. Physiological Genomics. 2012;44:1003-12.

Roman, BE. Short-term supplementation with active hexose correlated compound improves the antibody response to influenza B vaccine. Nutrition Research. 2013;33:12-7.

Salem ML. Immunomodulatory and therapeutic properties of the Nigella sativa L. seed. International Immunopharmacology. 2005;5:1749-70.

Sanderson P. UK food standards agency report: diet and immune function. British Journal of Nutrition. 2010;103:1684-1687.

Saxena RC. A randomized double-blind, placebo-controlled clinical evaluation of extract of Andrographis paniculata (KalmCold) in patients with uncomplicated upper respiratory tract infection. Phytomedicine. 2010;17:178-85.

Simopoulos A. Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition. 2002;21:495-505.

Standish, LJ. Trametes versicolor mushroom immune therapy in breast cancer. Journal of the Society of Integrative Oncology. 2008 Summer;6(3):122-8.

Timpini A. Vitamin D and health status in elderly. Internal and Emergency Medicine. 2011;6:11-21.

Tsai CC. Oligosaccharide and peptidoglycan of Ganoderma lucidum activate the immune response in human mononuclear cells. Journal of Agricultural and Food Chemistry. 2012;60:2830-7.

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