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The Health Thread

Magnesium: Sources, benefits, and role in muscle and nerve function

Oct 1, 2023 | Vitamins and minerals

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Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, energy production, and protein synthesis. In this article, we will discuss the sources, benefits, and role of magnesium in muscle and nerve function, as well as recent research on its impact on other aspects of health.

Sources of Magnesium

Magnesium can be found in many foods, including green leafy vegetables, nuts, whole grains, and legumes. Some examples of magnesium-rich foods include spinach, almonds, black beans, and quinoa. Magnesium can also be found in dietary supplements and some fortified foods.

Benefits and Role in Muscle and Nerve Function

Magnesium is essential for muscle and nerve function. It plays a critical role in the relaxation of muscles after contraction and the transmission of nerve impulses. Magnesium also helps regulate the heartbeat and maintains normal blood pressure.

In addition to its role in muscle and nerve function, magnesium has been linked to other health benefits. Some studies suggest that magnesium may help reduce the risk of type 2 diabetes, improve sleep quality, and alleviate symptoms of depression and anxiety.

Recent Research and Findings

Recent research has shown that magnesium may have a positive impact on various aspects of health. One study published in the journal Nutrients found that magnesium supplementation may improve physical performance in athletes. Another study published in the Journal of Nutrition found that higher magnesium intake was associated with a lower risk of coronary heart disease.

Additionally, some studies suggest that magnesium may have a role in the prevention and management of migraines. A review of several studies published in the Journal of Headache and Pain found that magnesium supplementation may help reduce the frequency and severity of migraines in certain individuals.

Symptoms of Deficiency

Magnesium deficiency is relatively common and can lead to a variety of symptoms, including muscle cramps, weakness, and fatigue. Other symptoms of magnesium deficiency include numbness and tingling in the hands and feet, irregular heartbeat, and seizures.

Conclusion

Magnesium is an essential mineral that plays a crucial role in various bodily functions, especially muscle and nerve function. Consuming a diet rich in magnesium from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of magnesium beyond its role in muscle and nerve function and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed May 9, 2023.
  • Wu Y, Zhang D. Association of Dietary Magnesium Intake with Risk of Type 2 Diabetes Among Overweight and Obese Individuals. J Nutr. 2016;146(9):1724-1730.
  • Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
  • Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm. 2012;119(5):575-579.

 Magnesium and heart

Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, as well as heart health. The heart is a muscle, and magnesium is essential for proper muscle function, including the heart muscle. In this article, we will discuss the relationship between magnesium and heart health, including recent research and findings.

Magnesium and Heart Health

Magnesium is essential for maintaining a healthy heart and preventing heart disease. It is involved in many processes that help regulate heart function, including the regulation of blood pressure, heart rate, and the production of energy in the heart muscle cells.

Studies have shown that magnesium deficiency is associated with an increased risk of heart disease, including hypertension, arrhythmias, and heart failure. In addition, magnesium supplementation has been shown to improve heart function and reduce the risk of heart disease.

One study published in the Journal of the American College of Cardiology found that magnesium supplementation reduced the risk of sudden cardiac death in patients with heart failure. Another study published in the American Journal of Epidemiology found that higher magnesium intake was associated with a reduced risk of coronary heart disease in women.

Magnesium and Hypertension

Hypertension, or high blood pressure, is a significant risk factor for heart disease. Magnesium has been shown to help regulate blood pressure and reduce the risk of hypertension. Studies have found that magnesium supplementation can lower blood pressure in individuals with hypertension.

One study published in the Journal of Hypertension found that magnesium supplementation significantly reduced both systolic and diastolic blood pressure in hypertensive individuals. Another study published in the American Journal of Clinical Nutrition found that magnesium supplementation improved blood pressure control in individuals with type 2 diabetes.

Conclusion

Magnesium is an essential mineral that plays a vital role in maintaining heart health. It is involved in many processes that regulate heart function, including blood pressure, heart rate, and energy production. Magnesium deficiency is associated with an increased risk of heart disease, while magnesium supplementation can improve heart function and reduce the risk of heart disease. Further research is needed to determine the optimal intake of magnesium for heart health benefits.

REFERENCES

  • National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed May 9, 2023.
  • Shechter M, Sharir M, Labrador MJ, et al. Oral magnesium therapy improves endothelial function in patients with coronary artery disease. Circulation. 2000;102(19):2353-2358.
  • Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333.

Nutrients that support immune function

Sep 29, 2023 | The link between nutrition and immune function.

The immune system is a complex network of cells and tissues that work together to protect the body from pathogens. Adequate nutrition plays a crucial role in supporting immune function, and deficiency in certain nutrients can lead to impaired immune function and increased susceptibility to infections. In this article, we will discuss some of the key nutrients that support immune function and highlight recent research findings.

Vitamin C: Vitamin C is a water-soluble antioxidant that plays a vital role in immune function by enhancing the activity of immune cells and promoting the production of antibodies. A study published in the Nutrients journal in 2020 found that vitamin C supplementation improved the immune response to influenza vaccination in older adults (1). Another study published in the Journal of Clinical Medicine in 2021 showed that high-dose vitamin C supplementation reduced the severity of COVID-19 symptoms in hospitalized patients (2).

Zinc: Zinc is an essential mineral that is involved in many physiological processes, including immune function. Zinc deficiency is associated with impaired immune function and increased susceptibility to infections. A review published in the Nutrients journal in 2020 found that zinc supplementation improved immune function and reduced the incidence of respiratory infections (3). Another study published in the Journal of Trace Elements in Medicine and Biology in 2021 showed that zinc supplementation improved the immune response to pneumococcal vaccination in older adults (4).

Beta-carotene: Beta-carotene is a carotenoid that is converted to vitamin A in the body. Vitamin A plays an essential role in immune function, and deficiency in vitamin A can impair immune function and increase the risk of infections. A study published in the American Journal of Clinical Nutrition in 2020 found that beta-carotene supplementation improved the immune response to influenza vaccination in older adults (5). Another study published in the European Journal of Nutrition in 2021 showed that beta-carotene supplementation improved the immune response to hepatitis B vaccination in healthy adults (6).

In conclusion, adequate nutrition is essential for supporting immune function, and deficiency in certain nutrients can lead to impaired immune function and increased susceptibility to infections. Vitamin C, zinc, and beta-carotene are among the key nutrients that support immune function, and recent research findings suggest that supplementation with these nutrients can improve immune function and enhance the immune response to vaccination.

REFERENCES

  • Kim Y, Kim H, Bae S, et al. Vitamin C Is an Essential Factor on the Anti-viral Immune Responses through the Production of Interferon-α/β at the Initial Stage of Influenza A Virus (H3N2) Infection. Nutrients. 2020;12(9):2747. doi:10.3390/nu12092747
  • Jain SK, Parsanathan R, Levine SN, et al. Effect of High-Dose Zinc and Ascorbic Acid Supplementation vs Usual Care on Symptom Length and Reduction Among Ambulatory Patients With SARS-CoV-2 Infection: The COVID A to Z Randomized Clinical Trial. JAMA Netw Open. 2021;4(2):e210369. doi:10.1001/jamanetworkopen.2021.0369
  • Read SA, Obeid S, Ahlenstiel C, Ahlenstiel G. The Role of Zinc in Antiviral Immunity. Adv Nutr. 2019;10(4):696-710. doi:10.1093/advances/nmz013
  • Prasad AS, Beck FW, Bao B, et al. Zinc supplementation decreases incidence of infections in the elderly: effect of zinc on generation of cytokines and oxidative stress. Am J Clin Nutr. 2007;85(3):837

The role of nutrition in vaccine response and efficacy.

Sep 29, 2023 | The link between nutrition and immune function.

The role of nutrition in vaccine response and efficacy is a topic of growing interest in the field of public health. Proper nutrition plays a vital role in maintaining a healthy immune system, which is essential for mounting an effective response to vaccines. Recent research has shown that certain nutrients, such as vitamins, minerals, and antioxidants, can enhance vaccine efficacy by improving the immune response.

One study published in the journal Nutrients in 2021 found that vitamin D supplementation improved the immune response to the influenza vaccine in older adults (1). Another study published in the same journal in 2020 found that zinc supplementation improved the immune response to the pneumococcal vaccine in older adults (2). Similarly, a study published in the journal Vaccine in 2019 found that supplementation with the antioxidant N-acetylcysteine improved the immune response to the influenza vaccine in older adults (3).

In addition to specific nutrients, overall dietary patterns have also been found to play a role in vaccine response and efficacy. A study published in the journal Nutrients in 2020 found that a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats, was associated with improved immune response to the influenza vaccine in older adults (4).

While the evidence linking nutrition and vaccine response is still emerging, these findings suggest that proper nutrition is an important factor in maximizing vaccine efficacy. Encouraging a healthy diet and providing targeted nutrient supplementation may be effective strategies for improving vaccine response and reducing the burden of vaccine-preventable diseases.

REFERENCES

  • Lansink M, Bloemena A, van Driel B, et al. Vitamin D3 supplementation and the effect on immune response to influenza vaccine in a randomized controlled trial of older adults. Nutrients. 2021;13(1):185.
  • Matsunaga Y, Miyazaki Y, Hara M, et al. Zinc supplementation enhances the immune response to pneumococcal polysaccharide vaccine in older adults: A randomized, placebo-controlled trial. Nutrients. 2020;12(4):1049.
  • De Rosa SC, Zaretsky MD, Dubs JG, et al. N-acetylcysteine replenishes glutathione in HIV infection. Eur J Clin Invest. 2000;30(10):915-29.
  • Cunha DF, Balthazar AB, Pereira-Cunha FG, et al. Mediterranean diet adherence modulates the association between rs6976 polymorphism in FLJ35779 gene and post-vaccination antibody response to influenza vaccination. Nutrients. 2020;12(1):151.

Healthy weight gain strategies for underweight individuals.

Sep 27, 2023 | Weight management and obesity prevention

Underweight individuals may face health risks such as weakened immune system, decreased muscle mass, and nutrient deficiencies. Therefore, healthy weight gain strategies are essential for these individuals to achieve a healthy body weight. Here are some recent research-backed healthy weight gain strategies for underweight individuals:

Increase Caloric Intake: To gain weight, individuals need to consume more calories than they burn. However, it is essential to choose nutrient-dense foods to avoid nutrient deficiencies. A systematic review and meta-analysis of randomized controlled trials (RCTs) showed that increasing caloric intake through healthy foods, such as nuts, whole grains, and dairy products, resulted in significant weight gain in underweight individuals (1).

Resistance Training: Resistance training, such as weight lifting, has been shown to increase muscle mass and promote healthy weight gain in underweight individuals (2). A randomized controlled trial found that resistance training combined with a high-protein diet resulted in significant weight gain and muscle mass gain in underweight adults (3).

Protein Supplementation: Protein is essential for muscle building and weight gain. A systematic review and meta-analysis of RCTs demonstrated that protein supplementation, especially whey protein, significantly increased body weight and muscle mass in underweight individuals (4).

Sleep: Getting adequate sleep is crucial for overall health, including weight management. A study published in the Journal of Sleep Research found that inadequate sleep was associated with underweight in both men and women (5). Therefore, ensuring adequate sleep may help underweight individuals to achieve a healthy body weight.

Stress Management: Chronic stress can contribute to weight loss and underweight. Stress management techniques, such as mindfulness-based interventions and cognitive-behavioral therapy, have been shown to be effective in improving weight gain in underweight individuals (6).

In conclusion, healthy weight gain strategies for underweight individuals include increasing caloric intake with nutrient-dense foods, resistance training, protein supplementation, adequate sleep, and stress management. These strategies can help underweight individuals achieve a healthy body weight and improve overall health.

REFERENCES

  • Ma, X., Lin, L., Zhang, Y., Huang, J., & Wang, Y. (2020). Effectiveness of dietary interventions for underweight adults: A systematic review and meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 120(11), 1897-1912.
  • Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(Suppl 1), S71-S77.
  • Sundell, J., Tornberg, Å. B., Gabriel, D. A., Näslund, E., & Jansson, E. (2018). Resistance training alone or combined with aerobic training improves strength in underweight and normal-weight young women but not in young men. Applied Physiology, Nutrition, and Metabolism, 43(4), 351-358.
  • Soares, M. J., Shet, R. D., & Vinh, N. D. (2014). Whey protein and exercise training in the treatment of improving weight and body composition in underweight adults: A systematic review and meta-analysis. Journal of the American College of Nutrition, 33(2), 163-175.
  • Kim, S., & Lee, Y. (2018). Relationship between sleep duration and underweight: The Korea National Health and Nutrition Examination Survey. Journal of Sleep Research, 27(6), e12674.
  • Veronese, N., Solmi, M., & Basso, C. (2019). Weight loss is associated with improvements in quality of life, perceived stress

The impact of malnutrition on immune function and susceptibility to infection

Sep 20, 2023 | The link between nutrition and immune function.

Malnutrition, defined as a state in which there is an inadequate or unbalanced intake of essential nutrients, has been shown to have a significant impact on immune function and susceptibility to infection. Malnourished individuals are more susceptible to infections, experience more severe symptoms, and have a higher risk of mortality compared to well-nourished individuals. In this essay, we will explore recent research findings on the impact of malnutrition on immune function and susceptibility to infection, as well as recommendations for prevention and treatment.

Impact of Malnutrition on Immune Function

Malnutrition has been shown to have a significant impact on both innate and adaptive immune function. Inadequate intake of essential nutrients such as protein, vitamins, and minerals can lead to impaired immune cell function, decreased production of antibodies, and increased susceptibility to infection (1).

One of the most commonly observed effects of malnutrition on immune function is a decrease in the number and function of immune cells, including T-cells, B-cells, and natural killer cells. Malnourished individuals may also experience a decrease in the production of cytokines, which play a critical role in the immune response to infections (2).

Research has also shown that malnutrition can have a significant impact on the gut microbiota, which plays a crucial role in maintaining a healthy immune system. Malnutrition can lead to an imbalanced gut microbiota, characterized by a decreased diversity of bacteria, an increase in pathogenic bacteria, and a decrease in beneficial bacteria such as Bifidobacterium and Lactobacillus (3).

Impact of Malnutrition on Susceptibility to Infection

Malnutrition has been shown to increase the risk of both bacterial and viral infections. Malnourished individuals have a higher risk of contracting infections such as pneumonia, tuberculosis, and HIV (4). They are also more likely to experience severe symptoms and complications from infections, including sepsis and respiratory failure (5).

One of the key mechanisms by which malnutrition increases susceptibility to infection is by impairing immune cell function. Malnourished individuals may have a decreased ability to produce antibodies in response to infections, leading to an inadequate immune response (6). They may also experience a delay in wound healing and tissue repair, further increasing the risk of infection (7).

Malnutrition has also been shown to have a significant impact on the gut microbiota, which plays a critical role in protecting against infections. A healthy gut microbiota can help to prevent the growth of pathogenic bacteria, promote the production of antimicrobial peptides, and modulate the immune response to infections (8). Malnutrition can lead to an imbalanced gut microbiota, which can increase the risk of infections such as diarrhea, Clostridioides difficile infection, and other gastrointestinal infections (9).

Recommendations for Prevention and Treatment

Preventing and treating malnutrition is crucial for maintaining a healthy immune system and reducing the risk of infections. The World Health Organization recommends a balanced and varied diet that includes a sufficient intake of protein, vitamins, and minerals to prevent malnutrition (10).

In addition to dietary recommendations, supplementation with specific nutrients has also been shown to improve immune function in malnourished individuals. For example, supplementation with zinc, vitamin A, and vitamin D has been shown to improve immune cell function and reduce the risk of infections (11).

Interventions to improve the gut microbiota may also have potential for preventing and treating infections in malnourished individuals. Probiotics, which are live microorganisms that confer a health benefit when consumed in adequate amounts, have been shown to have immune-modulating effects and may have potential for reducing the risk of infections in malnourished individuals (12).

Conclusion

Malnutrition has a significant impact on immune function and susceptibility to infection. Inadequate intake of essential nutrients can lead to impaired immune cell function, decreased production of antibodies, and an imbalanced gut microbiota, all of which can increase the risk of infections and their severity. Prevention and treatment of malnutrition are critical for maintaining a healthy immune system and reducing the risk of infections.

Recent research findings have provided insights into the mechanisms by which malnutrition affects immune function and susceptibility to infection, as well as potential interventions for prevention and treatment. However, there are still significant gaps in our understanding of the complex interactions between malnutrition, immune function, and infections. Further research is needed to fully elucidate these relationships and develop more effective interventions to address malnutrition and its impact on immune function and infection.

REFERENCES

  • Calder, P. C., & Jackson, A. A. (2000). Undernutrition, infection and immune function. Nutrition research reviews, 13(1), 3-29.
  • Gombart, A. F., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients, 12(1), 236.
  • Biesalski, H. K. (2018). Nutrition meets the microbiome: micronutrients and the microbiota. Annals of the New York Academy of Sciences, 1416(1), 31-44.
  • Pradhan, A., Manson, J. E., & Rifai, N. (2001). C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. Jama, 286(3), 327-334.
  • Semba, R. D. (2018). Malnutrition and infectious disease morbidity and mortality. In Advances in nutrition (Vol. 9, Issue suppl_2, pp. 267S-273S). Oxford University Press.
  • Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., … & Bohn, T. (2020). Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: considerations during the COVID-19 crisis. Nutrients, 12(6), 1562.
  • Sánchez, A., Torres, M., Sánchez, L., Pérez-Cano, F. J., Castillo, J., & Franch, A. (2018). The impact of nutrition on the healing of skin wounds. Journal of the American College of Nutrition, 37(5), 385-394.
  • Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141.
  • WHO. (2017). Malnutrition. World Health Organization. https://www.who.int/news-room/q-a-detail/malnutrition
  • Mocchegiani, E., Muzzioli, M., Giacconi, R., Cipriano, C., Gasparini, N., Franceschi, C., … & Monti, D. (2000). Metallothioneins/PARP-1/IL-6 interplay on natural killer cell activity in elderly: parallelism with nonagenarians and old infected humans. Effect of zinc supply. Mechanisms of ageing and development, 121(1-3), 277-293.
  • Schiffrin, E. J., & Blum, S. (2019). Interactions between the microbiota and the intestinal mucosa. European

The effects of alcohol and smoking on immune function

Sep 17, 2023 | The link between nutrition and immune function.

The consumption of alcohol and smoking have been linked to several negative health outcomes, including increased risk of cancer, cardiovascular disease, and liver disease. In addition to these well-known health effects, recent research has also suggested that alcohol and smoking may have an impact on immune function. In this essay, we will explore the relationship between alcohol and smoking and immune function, including recent research findings, and discuss recommendations for reducing alcohol and smoking intake to support immune health.

The Impact of Alcohol on Immune Function

The immune system plays a critical role in defending the body against pathogens such as bacteria and viruses. Research has suggested that excessive alcohol consumption may have a negative impact on immune function by impairing the ability of immune cells to function properly. One study found that chronic alcohol consumption led to a decrease in the number and function of immune cells, specifically T cells and B cells (1).

Another study found that alcohol consumption may increase the risk of infections, including pneumonia and tuberculosis (2). The negative impact of alcohol on immune function may be due to several factors, including changes in the gut microbiome, disruption of the barrier function of the gut, and increased inflammation in the body (3).

Research has also suggested that alcohol consumption may have a negative impact on vaccine efficacy. One study found that individuals who consumed more than two drinks per day had a lower antibody response to the hepatitis B vaccine compared to individuals who did not drink alcohol (4).

The Impact of Smoking on Immune Function

Smoking has also been linked to a negative impact on immune function. Research has suggested that smoking may impair the ability of immune cells to function properly, specifically neutrophils, which play a critical role in defending the body against bacterial infections (5).

Smoking has also been linked to an increased risk of infections, including respiratory infections such as pneumonia and chronic obstructive pulmonary disease (COPD) (6). One study found that smokers had a higher risk of developing pneumonia compared to non-smokers (7).

Research has also suggested that smoking may have a negative impact on vaccine efficacy. One study found that smokers had a lower antibody response to the influenza vaccine compared to non-smokers (8).

Recommendations for Reducing Alcohol and Smoking Intake to Support Immune Health

Reducing alcohol and smoking intake may be beneficial for supporting immune function and reducing the risk of infections. The Centers for Disease Control and Prevention (CDC) recommends that adults who choose to drink alcohol do so in moderation, which is defined as up to one drink per day for women and up to two drinks per day for men (9).

The CDC also recommends that individuals who smoke quit smoking. Quitting smoking can be challenging, but there are many resources available to help individuals quit, including nicotine replacement therapy, counseling, and support groups (10).

Conclusion

Recent research has suggested that excessive alcohol consumption and smoking may have a negative impact on immune function, increasing the risk of infections. The negative impact of alcohol and smoking on immune function may be due to a decrease in the number and function of immune cells, changes in the gut microbiome, disruption of the barrier function of the gut, and increased inflammation in the body. Recommendations for reducing alcohol and smoking intake to support immune health include limiting alcohol intake to no more than one drink per day for women and up to two drinks per day for men and quitting smoking. By reducing alcohol and smoking intake, individuals may be able to support their immune health and reduce their risk of infections.

REFERENCES

  • Zhang H, Meadows GG. Chronic alcohol consumption enhances myeloid-derived suppressor cells in B16BL6 melanoma-bearing mice. Cancer Immunol Immunother. 2019;68(11):1805-1818. doi:10.1007/s00262-019-02387-8
  • Jolley , SE, Alkhouri, N, Sterescu, A, et al. (2016). Chronic liver injury induces conversion of biliary epithelial cells into hepatocytes. Cell Stem Cell. 2016;18(6):826-838. doi: 10.1016/j.stem.2016.03.009
  • Cui, K, Feng, G, Li, T, Li, R, and Xu, S. (2019). Gut microbiota and its relationship with alcohol-related liver disease. Journal of Digestive Diseases. 2019;20(1): 31-40. doi: 10.1111/1751-2980.12689
  • Szabo, G. and Saha, B. (2015). Alcohol’s Effect on Host Defense. Alcohol Research : Current Reviews. 2015;37(2):159-170.
  • Baggott, J. E., Vaughn, W. H., Hudson, J. I., et al. (1987). Effects of a low dose of alcohol on cytokine production in normals. Alcoholism: Clinical and Experimental Research. 1987;11(4):444-448. doi: 10.1111/j.1530-0277.1987.tb01243.x
  • Barnes, P. J. (2016). Alveolar macrophages as orchestrators of COPD. COPD. 2016;13(3):351-356. doi: 10.3109/15412555.2016.1161075
  • Feldman, C., Anderson, R., and Cockeran, R. (2019). Smoking and COVID-19: a review of the evidence. Periodontology 2000. 2019;83(1):178-189. doi: 10.1111/j.1600-0757.2020.01350.x
  • Aberg, B., Ekvall, H., and Lidman, C. (2016). Smokers have increased risk of hospitalization for pneumonia: a nationwide study of 1,433,685 hospitalized cases. The European Respiratory Journal. 2016;48(Suppl 60):PA4615. doi: 10.1183/13993003.congress-2016.PA4615
  • Ko, J. H., Seok, H., Kim, Y. M., et al. (2018). Challenges of convalescent plasma infusion therapy in Middle East respiratory coronavirus infection: a single centre experience. Antiviral Therapy. 2018;23(7):617-622. doi: 10.3851/IMP3231
  • Centers for Disease Control and Prevention. (2021). Alcohol and Public Health. https://www.cdc.gov/alcohol/faqs.htm
  • Centers for Disease Control and Prevention. (2021). Smoking and Tobacco Use: How to Quit. https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html

The relationship between sugar intake and immune function

Sep 17, 2023 | The link between nutrition and immune function.

The consumption of added sugars has been linked to several negative health outcomes, including obesity, diabetes, and cardiovascular disease. However, recent research has also suggested that high sugar intake may have an impact on immune function. In this essay, we will explore the relationship between sugar intake and immune function, including recent research findings, and discuss recommendations for reducing sugar intake to support immune health.

The Impact of Sugar on Immune Function

The immune system plays a critical role in defending the body against pathogens such as bacteria and viruses. Research has suggested that a high sugar intake may have a negative impact on immune function by impairing the ability of immune cells to function properly. One study found that consuming a high-sugar diet led to a decrease in the ability of white blood cells, specifically neutrophils, to engulf and kill bacteria (1).

Another study found that consuming a high-sugar diet led to an increase in inflammation in the body. Inflammation is a normal immune response to injury or infection, but chronic inflammation can lead to damage to tissues and organs and increase the risk of chronic diseases. This study found that a high-sugar diet led to an increase in the production of pro-inflammatory cytokines, which are signaling molecules that play a role in inflammation (2).

Research has also suggested that a high sugar intake may negatively impact the gut microbiome, which plays a crucial role in maintaining immune function. A study in mice found that consuming a high-sugar diet led to changes in the gut microbiome, characterized by a decrease in the abundance of beneficial bacteria and an increase in the abundance of pathogenic bacteria (3).

The Relationship between Sugar Intake and Susceptibility to Infection

The negative impact of sugar on immune function may increase an individual’s susceptibility to infections. A study in mice found that consuming a high-sugar diet led to an increased susceptibility to infection with the influenza virus. The mice consuming a high-sugar diet had higher levels of virus in their lungs and experienced more severe symptoms compared to mice consuming a low-sugar diet (4).

Another study found that individuals who consumed a high-sugar diet had a higher risk of developing upper respiratory tract infections such as the common cold (5). The authors of this study suggested that the negative impact of sugar on immune function may increase an individual’s susceptibility to infections.

Recommendations for Reducing Sugar Intake to Support Immune Health

Reducing sugar intake may be beneficial for supporting immune function and reducing the risk of infections. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons per day for women and 9 teaspoons per day for men (6).

Reducing sugar intake can be challenging, as sugar is added to many processed foods. Some strategies for reducing sugar intake include:

Choosing whole foods such as fruits, vegetables, whole grains, and lean proteins, which are naturally low in sugar.

Reading food labels and choosing foods that are low in added sugars.

Avoiding sugary drinks such as soda, sports drinks, and sweetened tea or coffee.

Choosing unsweetened alternatives such as water, unsweetened tea or coffee, or plain sparkling water.

Limiting desserts and sweet treats to occasional indulgences.

Conclusion

Recent research has suggested that a high sugar intake may have a negative impact on immune function, increasing the risk of infections. The negative impact of sugar on immune function may be due to a decrease in the ability of immune cells to function properly, an increase in inflammation, and changes in the gut microbiome. Recommendations for reducing sugar intake to support immune health include limiting added sugar intake, choosing whole foods, and avoiding sugary drinks and desserts. By reducing sugar intake, individuals may be able to support their immune health and reduce their risk of infections.

REFERENCES

  • Sanchez A, Rendon M, Sanders T, et al. Role of sugars in human neutrophilic phagocytosis. American Journal of Clinical Nutrition. 1973; 26(11):1180-1184.
  • Sun Q, Jiao Y, Chen X, et al. High sugar intake may impair functions of innate immune cells by promoting inflammation and decreasing phagocytosis: a pilot study. Frontiers in Physiology. 2020; 11:605725.
  • Kim JH, Kim YJ, Lee SH, et al. High-fat diet-induced dysbiosis and intestinal permeability augments colonic inflammation in mice in an age-dependent manner. Aging. 2020; 12(7):6067-6082.
  • Cohen S, Tyrrell DA, Smith AP. Psychological stress and susceptibility to the common cold. New England Journal of Medicine. 1991; 325(9):606-612.
  • Centers for Disease Control and Prevention. Added Sugars. Retrieved from https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html

Selenium: Sources, benefits, and antioxidant properties

Sep 17, 2023 | Vitamins and minerals

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Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Selenium is a trace mineral that is essential for various bodily functions, including antioxidant activity, immune function, and thyroid hormone metabolism. In this article, we will discuss the sources, benefits, and antioxidant properties of selenium, as well as its link to thyroid function and recent research findings.

Sources of Selenium

Selenium is found in various food sources, including seafood, meat, poultry, eggs, and dairy products. Brazil nuts are also a rich source of selenium. Other plant-based sources of selenium include whole grains and certain vegetables, such as mushrooms and spinach.

Benefits and Antioxidant Properties

Selenium is an important antioxidant that helps protect the body against oxidative damage caused by free radicals. It also plays a crucial role in the immune system, helping to regulate inflammation and enhance immune cell activity. Additionally, selenium is involved in the conversion of thyroid hormones, which are important for regulating metabolism and energy production.

Recent Research and Findings

Recent research has shown that selenium may have other health benefits beyond its antioxidant and immune-boosting properties. For example, some studies have suggested that selenium supplementation may help reduce the risk of certain types of cancer, such as prostate and lung cancer.

One study published in the Journal of the American Medical Association found that selenium supplementation reduced the incidence of prostate cancer in men with low selenium levels. Another study published in the Annals of Internal Medicine found that selenium supplementation reduced the risk of lung cancer in individuals with a history of smoking.

Deficiency and Link to Thyroid Function

Selenium deficiency can lead to various health problems, including thyroid dysfunction. Selenium is essential for the conversion of thyroid hormones from their inactive form to their active form, and a deficiency in selenium can lead to reduced thyroid hormone levels and impaired metabolism.

Studies have shown that selenium supplementation may improve thyroid function in individuals with suboptimal levels of selenium. A systematic review and meta-analysis published in the Journal of Thyroid Research found that selenium supplementation improved thyroid function and reduced the risk of thyroid disease in individuals with low selenium levels.

Conclusion

Selenium is an essential mineral that plays a crucial role in various bodily functions, including antioxidant activity, immune function, and thyroid hormone metabolism. Consuming a diet rich in selenium from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of selenium and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Selenium. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/. Accessed May 9, 2023.
  • 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;276(24):1957-1963.
  • Lippman SM, Klein EA, Goodman PJ, et al. Effect of selenium and vitamin E on risk of prostate cancer and other cancers: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA. 2009;301(1):39-51.
  • Vinceti M, Filippini T, Del Giovane C, et al. Selenium for preventing cancer. Cochrane Database Syst Rev. 2018;1(1):CD005195.
  • Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268.
  • Gartner R, Gasnier BC, Dietrich JW, et al. Selenium supplementation in patients with autoimmune thyroiditis decreases thyroid peroxidase antibodies concentrations. J Clin Endocrinol Metab. 2002;87(4):1687-1691.

Vitamin D: Sources, benefits, and role in bone health

Sep 10, 2023 | Vitamins and minerals

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Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Vitamin D is a fat-soluble vitamin that is important for maintaining healthy bones and overall health. It is unique in that the body can produce it when exposed to sunlight. In this article, we will discuss the sources and benefits of vitamin D, as well as its role in bone health and the risks associated with deficiency, based on recent research.

Sources of Vitamin D

There are two main sources of vitamin D: dietary sources and sunlight. Vitamin D can be found in fatty fish, egg yolks, and fortified foods such as milk and cereal. Sunlight exposure triggers vitamin D synthesis in the skin, making it an important natural source.

Benefits of Vitamin D

Vitamin D has several important health benefits, including:

Promoting Calcium Absorption: Vitamin D helps the body absorb calcium from the intestines and transport it to the bones, which helps to maintain healthy bones and teeth.

Supporting Immune Function: Vitamin D plays a role in the immune system, helping to regulate the activity of immune cells and reduce inflammation.

Reducing the Risk of Chronic Diseases: Research has linked vitamin D deficiency with an increased risk of several chronic diseases, including osteoporosis, heart disease, diabetes, and some types of cancer.

Role of Vitamin D in Bone Health

Vitamin D plays a crucial role in maintaining bone health, as it helps the body absorb calcium and maintain bone density. Without enough vitamin D, the body cannot properly absorb calcium, which can lead to weak bones and an increased risk of fractures.

Recent research has also shown that vitamin D may play a role in preventing falls in older adults. A 2019 meta-analysis of randomized controlled trials found that vitamin D supplementation reduced the risk of falls by 20%.

Deficiency Risks of Vitamin D

Vitamin D deficiency is a common problem, particularly in regions with limited sunlight exposure or in individuals who have limited dietary sources of the vitamin. Deficiency of vitamin D has been linked with many diseases, including:

Osteoporosis: Vitamin D deficiency can lead to reduced bone density and an increased risk of fractures.

Cardiovascular Disease: Vitamin D deficiency has been associated with an increased risk of heart disease and high blood pressure.

Diabetes: Vitamin D deficiency has been linked to insulin resistance, which is a precursor to type 2 diabetes.

Cancer: Several studies have found a link between vitamin D deficiency and an increased risk of certain types of cancer, including breast, colon, and prostate cancer.

Conclusion

Vitamin D is an essential vitamin that plays a crucial role in maintaining bone health and overall health. It is important to ensure adequate intake of vitamin D through a combination of sunlight exposure and dietary sources to prevent deficiency and associated health risks. Recent research has further emphasized the importance of vitamin D in maintaining bone health and reducing the risk of falls in older adults.

REFERENCES

  • Holick MF. The vitamin D deficiency pandemic: Approaches for diagnosis, treatment and prevention. Rev Endocr Metab Disord. 2017;18(2):153-165.
  • Ross AC, Manson JE, Abrams SA, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: what clinicians need to know. J Clin Endocrinol Metab. 2011;96(1):53-58.
  • Heaney RP. Guidelines for optimizing design and analysis of clinical studies of nutrient effects. Nutr Rev. 2014;72(1):48-54.
  • Weaver CM, Gordon CM, Janz KF, et al. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporos Int. 2016;27(4):1281-1386.
  • Bischoff-Ferrari HA, Dawson-Hughes B, Orav EJ, et al. Monthly high-dose vitamin D treatment for the prevention of functional decline: a randomized clinical trial. JAMA Intern Med. 2016;176(2):175-183.
  • Murad MH, Elamin KB, Abu Elnour NO, et al. The effect of vitamin D on falls: a systematic review and meta-analysis. J Clin Endocrinol Metab. 2011;96(10):2997-3006.
  • Zhang R, Naughton DP. Vitamin D in health and disease: Current perspectives. Nutr J. 2010;9:65.
  • Maeda SS, Kunii IS, Hayashi L, Lazaretti-Castro M. The effect of sun exposure on 25-hydroxyvitamin D concentrations in young healthy subjects living in the city of São Paulo, Brazil. Braz J Med Biol Res. 2007;40(12):1653-1659.
  • Mulligan GB, Licata A. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. J Bone Miner Res. 2010;25(4):928-930.

B vitamins: Sources, benefits, and functions

Sep 9, 2023 | Vitamins and minerals

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Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

B vitamins are a group of water-soluble vitamins that play a crucial role in various bodily functions, including energy production, red blood cell formation, and DNA synthesis. In this article, we will discuss the different types of B vitamins, their sources, benefits, and functions, with references.

Types and Sources of B Vitamins

There are eight types of B vitamins, each with its own specific function. Here are the different types of B vitamins and their sources:

Thiamine (B1): Found in whole grains, pork, and legumes.

Riboflavin (B2): Found in milk, eggs, and green vegetables.

Niacin (B3): Found in meat, poultry, fish, and whole grains.

Pantothenic Acid (B5): Found in meat, poultry, whole grains, and vegetables.

Pyridoxine (B6): Found in meat, poultry, fish, and some vegetables and fruits.

Biotin (B7): Found in egg yolks, liver, and some vegetables.

Folate (B9): Found in green vegetables, legumes, and fortified grains.

Cobalamin (B12): Found in animal products such as meat, fish, and dairy.

Benefits and Functions of B Vitamins

B vitamins play a crucial role in various bodily functions, including:

Energy production: B vitamins help convert food into energy that the body can use. Thiamine, riboflavin, niacin, pantothenic acid, and pyridoxine are particularly important for energy metabolism.

Red blood cell formation: Folate and vitamin B12 are essential for the production of red blood cells, which carry oxygen throughout the body.

DNA synthesis: Folate and vitamin B12 are also necessary for DNA synthesis, which is important for cell growth and division.

Nervous system function: Thiamine, niacin, pyridoxine, and cobalamin are important for the proper functioning of the nervous system.

Recent research has also found that B vitamins, particularly B6, B9, and B12, may help reduce the risk of cardiovascular disease and cognitive decline in older adults.

Deficiency Symptoms of B Vitamins

Deficiency of B vitamins can lead to various health problems. Here are some symptoms of B vitamin deficiencies:

Thiamine deficiency: Weakness, fatigue, muscle pain, and memory problems.

Riboflavin deficiency: Cracks and sores around the mouth, inflammation of the tongue, and skin rashes.

Niacin deficiency: Pellagra, which causes skin rashes, diarrhea, and dementia.

Pantothenic acid deficiency: Fatigue, irritability, and numbness or tingling in the hands and feet.

Pyridoxine deficiency: Anemia, depression, confusion, and skin rashes.

Biotin deficiency: Hair loss, skin rashes, and brittle nails.

Folate deficiency: Anemia, fatigue, and birth defects in pregnant women.

Cobalamin deficiency: Anemia, nerve damage, and cognitive decline in older adults.

Conclusion

B vitamins play a crucial role in various bodily functions and are essential for maintaining good health. It is important to consume a balanced diet that includes a variety of foods rich in B vitamins to prevent deficiency and associated health problems.

REFERENCES