Helpful ways to strengthen your immune system and fight off disease. How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response? What can you do to boost your immune system? The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don't know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function. But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits. Healthy ways to strengthen your immune system Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these: Don't smoke. Eat a diet high in fruits and vegetables. Exercise regularly. Maintain a healthy weight. If you drink alcohol, drink only in moderation. Get adequate sleep. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly. Try to minimize stress. Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body. Increase immunity the healthy way Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in "blood doping" — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes. Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won. No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level. Immune system and age As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, including, influenza, the COVID-19 virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system. A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children (over age 2). But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination. There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition." Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet, can happen in the elderly. Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system. Older people should discuss this question with their doctor. Diet and your immune system Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function. There are still relatively few studies of the effects of nutrition on the immune system of humans. There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube. However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed. So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better.

What Is Veganism, and What Do Vegans Eat? Veganism is becoming increasingly popular. In the past few years, several celebrities have gone vegan, and a wealth of vegan products have appeared in stores. However, you may still be curious about what this eating pattern involves — and what you can and can’t eat on a vegan diet. This article tells you everything you need to know about veganism. What is veganism? The term “vegan” was coined in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society in England to form the Vegan Society. They chose not to consume dairy, eggs, or any other products of animal origin, in addition to refraining from meat, as do vegetarians. The term “vegan” was chosen by combining the first and last letters of “vegetarian.” Veganism is currently defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose. Why do people go vegan? Vegans generally choose to avoid animal products for one or more of the following reasons. Ethics Ethical vegans strongly believe that all creatures have the right to life and freedom. Therefore, they oppose ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin — especially because alternatives are available. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. For instance, ethical vegans deplore the small pens and cages in which many livestock live and often rarely leave between birth and slaughter. What’s more, many vegans speak out against the farming industry’s practices, such as the grinding of live male chicks by the egg industry or the force-feeding of ducks and geese for the foie gras market. Ethical vegans may demonstrate their opposition by protesting, raising awareness, and choosing products that don’t involve animal agriculture.

Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. While it's important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too. Why is bone health important? Your bones are continuously changing — new bone is made and old bone is broken down. When you're young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain. How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that. The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age. What affects bone health A number of factors can affect bone health. For example: The amount of calcium in your diet. A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures. Physical activity. People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts. Tobacco and alcohol use. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than one alcoholic drink a day for women or two alcoholic drinks a day for men may increase the risk of osteoporosis. Sex. You're at greater risk of osteoporosis if you're a woman, because women have less bone tissue than do men. Size. You're at risk if you are extremely thin (with a body mass index of 19 or less) or have a small body frame because you might have less bone mass to draw from as you age. Age. Your bones become thinner and weaker as you age. Race and family history. You're at greatest risk of osteoporosis if you're white or of Asian descent. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures. Hormone levels. Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged absence of menstruation (amenorrhea) before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass. Eating disorders and other conditions. Severely restricting food intake and being underweight weakens bone in both men and women. In addition, weight-loss surgery and conditions such as celiac disease can affect your body's ability to absorb calcium. Certain medications. Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, is damaging to bone. Other drugs that might increase the risk of osteoporosis include aromatase inhibitors to treat breast cancer, selective serotonin reuptake inhibitors, methotrexate, some anti-seizure medications, such as phenytoin (Dilantin) and phenobarbital, and proton pump inhibitors. What can I do to keep my bones healthy? You can take a few simple steps to prevent or slow bone loss. For example: Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements. Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements. Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Avoid substance abuse. Don't smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day. Enlist your doctor's help If you're concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture, consult your doctor. He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss.

Your digestive system breaks down foods and liquids into their chemical components—carbohydrates, fats, proteins, and the like—that the body can absorb as nutrients and use for energy or to build or repair cells. Food's journey through the digestive system begins in the mouth. It passes down the esophagus and into the stomach, where digestion begins. Next stop: the small intestine, which in the average person is more than 20 feet long. The small intestine further breaks down food, absorbs nutrients, and sends them into the bloodstream. The remaining watery food residue moves into your large intestine, a muscular tube about 4 feet long. As undigested food passes through it, bacteria feed off the remnants. The wall of the large intestine soaks up most of the remaining water. Any undigested food that remains is expelled by a highly efficient disposal system. Like all complicated machinery, the digestive tract doesn't always run smoothly. In some people, the problem is genetic. In others, the immune system mistakenly attacks the digestive system, causing various digestive woes. What we eat, and how we eat, can also throw off digestive health. Common ailments of the digestive system include: heartburn, also known as gastroesophageal reflux disease (GERD)peptic ulcerdiverticular diseaseirritable bowel syndrome (IBS)gallstonesceliac diseaseconstipationdiarrhea

What Is Veganism, and What Do Vegans Eat? Veganism is becoming increasingly popular. In the past few years, several celebrities have gone vegan, and a wealth of vegan products have appeared in stores. However, you may still be curious about what this eating pattern involves — and what you can and can’t eat on a vegan diet. This article tells you everything you need to know about veganism. What is veganism? The term “vegan” was coined in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society in England to form the Vegan Society. They chose not to consume dairy, eggs, or any other products of animal origin, in addition to refraining from meat, as do vegetarians. The term “vegan” was chosen by combining the first and last letters of “vegetarian.” Veganism is currently defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose. Why do people go vegan? Vegans generally choose to avoid animal products for one or more of the following reasons. Ethics Ethical vegans strongly believe that all creatures have the right to life and freedom. Therefore, they oppose ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin — especially because alternatives are available. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. For instance, ethical vegans deplore the small pens and cages in which many livestock live and often rarely leave between birth and slaughter. What’s more, many vegans speak out against the farming industry’s practices, such as the grinding of live male chicks by the egg industry or the force-feeding of ducks and geese for the foie gras market. Ethical vegans may demonstrate their opposition by protesting, raising awareness, and choosing products that don’t involve animal agriculture.

What Is Collaboration? Collaboration means working together with people from across the business to achieve a shared goal. Although similar to teamwork, a collaborative partnership is not hierarchical – everyone has equal status, no matter their seniority (though you may elect one person to organize the collaborative project). You can collaborate with members of your own team or from other departments, as well as contractors, clients, or even other organizations. Why Collaborate? Nowadays, many employers cite collaboration as a key employee skill. But why is it so important? First, it's a great way to encourage people to share knowledge and resources. You can use it to pool your negotiating power, to coordinate strategies, or to create new products, for instance. Second, it can provide great opportunities for cross-skilling and networking, and can even improve employee engagement levels. One study shows that people who work collaboratively stick to their tasks 64 percent longer than colleagues who work alone. Collaboration benefits organizations, too. It can help them to be more cost effective, creative and competitive. The same study reveals that organizations that promote collaborative working are five times more likely to perform well. They also tend to have lower staff turnover levels and higher profitability than businesses that don't collaborate. Different Types of Collaboration There are a two main types of collaboration that you can use, depending on what you hope to achieve. These are: Open collaboration. You invite people from inside or outside the business to generate ideas or to solve a problem. Open collaborations   work best for big, wide-ranging challenges as they allow anyone to respond. This enables you to access a diverse spectrum of opinion and expertise. Closed collaboration. Closed modes work best when you have a specific problem to solve which requires specialist skills or knowledge. As a result, closed collaborative groups tend to be much smaller than open ones.

What Is Veganism, and What Do Vegans Eat? Veganism is becoming increasingly popular. In the past few years, several celebrities have gone vegan, and a wealth of vegan products have appeared in stores. However, you may still be curious about what this eating pattern involves — and what you can and can’t eat on a vegan diet. This article tells you everything you need to know about veganism. What is veganism? The term “vegan” was coined in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society in England to form the Vegan Society. They chose not to consume dairy, eggs, or any other products of animal origin, in addition to refraining from meat, as do vegetarians. The term “vegan” was chosen by combining the first and last letters of “vegetarian.” Veganism is currently defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose. Why do people go vegan? Vegans generally choose to avoid animal products for one or more of the following reasons. Ethics Ethical vegans strongly believe that all creatures have the right to life and freedom. Therefore, they oppose ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin — especially because alternatives are available. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. For instance, ethical vegans deplore the small pens and cages in which many livestock live and often rarely leave between birth and slaughter. What’s more, many vegans speak out against the farming industry’s practices, such as the grinding of live male chicks by the egg industry or the force-feeding of ducks and geese for the foie gras market. Ethical vegans may demonstrate their opposition by protesting, raising awareness, and choosing products that don’t involve animal agriculture.

The effect of Lactiplantibacillus plantarum 299v together with a low dose of iron on iron status in healthy pregnant women: A randomized clinical trial AUTHORS: Axling U, Önning G, Martinsson Niskanen T, Larsson N, Hansson S R, Hulthén L PUBLICATION: Acta Obstet Gynecol Scand. 2021 Apr 21. (epub ahead of print) Ready Article A lactic acid-fermented oat gruel increases non-haem iron absorption from a phytate-rich meal in healthy women of childbearing age AUTHORS: Bering S, Suchdev S, Sjoltov L, Berggren A, Tetens I, Bukhave K PUBLICATION: Br J Nutr. 2006;96(1):80-5. Ready Article Probiotic strain Lactobacillus plantarum 299v increases iron absorption from an iron-supplemented fruit drink: a double-isotope cross-over single-blind study in women of reproductive age AUTHORS: Hoppe M, Önning G, Berggren A, Hulthén L PUBLICATION: Br J Nutr. 2015; 114(8): 1195–1202. Ready Article Freeze-dried Lactobacillus plantarum 299v increases iron absorption in young females—Double isotope sequential single-blind studies in menstruating women AUTHORS: Hoppe M, Önning G, Hulthén L PUBLICATION: PLoS One. 2017; 12(12): e0189141. Ready Article The Effect of Lactobacillus plantarum 299v on Iron Status and Physical Performance in Female Iron-Deficient Athletes: A Randomized Controlled Trial. AUTHORS: Axling U, Önning G, Combs MA, Bogale A, Högström M, Svensson M. PUBLICATION: Nutrients. 2020;12(5):1279. Ready Article

What Is Veganism, and What Do Vegans Eat? Veganism is becoming increasingly popular. In the past few years, several celebrities have gone vegan, and a wealth of vegan products have appeared in stores. However, you may still be curious about what this eating pattern involves — and what you can and can’t eat on a vegan diet. This article tells you everything you need to know about veganism. What is veganism? The term “vegan” was coined in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society in England to form the Vegan Society. They chose not to consume dairy, eggs, or any other products of animal origin, in addition to refraining from meat, as do vegetarians. The term “vegan” was chosen by combining the first and last letters of “vegetarian.” Veganism is currently defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose. Why do people go vegan? Vegans generally choose to avoid animal products for one or more of the following reasons. Ethics Ethical vegans strongly believe that all creatures have the right to life and freedom. Therefore, they oppose ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin — especially because alternatives are available. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. For instance, ethical vegans deplore the small pens and cages in which many livestock live and often rarely leave between birth and slaughter. What’s more, many vegans speak out against the farming industry’s practices, such as the grinding of live male chicks by the egg industry or the force-feeding of ducks and geese for the foie gras market. Ethical vegans may demonstrate their opposition by protesting, raising awareness, and choosing products that don’t involve animal agriculture.