The Benefits of Intermittent Fasting – and Why Teens Should Be Not Be Doing it.

I’ve been doing intermittent fasting for a number of years. For many people it’s very helpful, but it might not be good for adolescents. For me I actually enjoy having only 2 meals a day at around noon and 7 pm. It’s also quite easy for me to do. 

Many people are raving about the benefits which include weight loss, mental clarity, improved energy, and even longevity. For adults this is fine…for teens it’s a different story. 

Let me first break down what intermittent fasting is and then why young people should avoid it.

First of all, intermittent fasting is doing an eating pattern which is focused on when you eat. Some popular methods include:

• 16:8 – Fast for 16 hours, eat within an 8-hour window (this is the one I do).

• 5:2 – Eat normally 5 days a week, restrict calories to ~500-600 on 2 non-consecutive days.

• OMAD (One Meal A Day) – You guessed it—one big meal, once a day.

Let’s look more closely at the benefits for Adults.

1. Weight Loss & Fat Burning

It naturally reduces calorie intake and boosts metabolism. Fasting periods allow insulin levels to drop, which can encourage fat-burning. (I personally have not lost any weight),

2. Improved Insulin Sensitivity

Fasting has been linked to better blood sugar control, lowering the risk of type 2 diabetes.

3. Brain Health

Some research suggests it may support cognitive function and protect against neurodegenerative diseases by reducing inflammation and oxidative stress.

4. Cellular Repair & Longevity

Fasting activates a process called autophagy which is where cells clean out damaged components. This may contribute to anti-aging effects and a lower risk of disease.

5. Simplified Lifestyle

Fewer meals can mean less time prepping, eating, and thinking about food. For some, it leads to a simpler, more mindful relationship with eating.

So that’s for adults…let’s now look at the problem for adolescents, while different groups and organizations define it differently it tends to be a person between the ages 10 to 19. 

Despite the benefits for adults, intermittent fasting is not a good option for teenagers for a number of reasons:

1. Adolescents Are Still Growing

Teen bodies are in a state of rapid growth and development. Restricting food intake can interfere with:

• Bone development

• Hormonal balance

• Brain maturation

• Overall energy levels

2. It disrupts insulin production 

This can lead to poor blood sugar regulation and increased metabolic risk. This decline in blood sugar can mimic the pattern seen in Type 1 diabetes.

2. Risk of Nutritional Deficiencies

Skipping meals can mean missing essential nutrients like calcium, iron, protein, and healthy fats—key building blocks for a healthy teen body and mind. It also makes it harder for the teens’ body to regulate glucose properly by reducing what is called beta-cell maturity.

3. Disordered Eating Behaviors

Intermittent Fasting can easily become a gateway to unhealthy eating habits for teens. It may increase the risk of:

• Obsessive calorie counting

• Binge eating

• Anorexia or bulimia

• Poor body image

Teens are particularly vulnerable to these patterns, especially with the influence of social media’s “body perfection” culture.

4. Mood, Energy, and Focus

A growing teen needs regular fuel to maintain focus in school, play sports, and to stay emotionally balanced. Fasting may lead to:

• Fatigue

• Irritability

• Poor concentration

• Mood swings

So…who Should Try Intermittent Fasting?

The answer is adults — especially those with metabolic conditions, or people looking to simplify their eating schedule. But it’s not a one-size-fits-all solution. People with a history of eating disorders, certain medical conditions, or those pregnant or breastfeeding should also not do it.

If you’re a teen (or a parent of one), you should focus on building balanced meals, staying active, and listening to your body’s natural hunger cues. At tis point in your life, there’s no need to fast to be fit. 

So…for a teen, your parent needs to hear...what’s for breakfast, what’s for lunch and what’s for dinner (and don’t forget about those snacks!

A Strange Subject to Write About - The Positive Impact of Fish Poop

Before I talk about the main topic, I want to share with you that I just did the Keynote last week for the Pennsylvania Assisted Living Association on Increasing Your Leadership Power to New Levels of Excellence and 82% of the attendees rated it as Excellent! 

Please let me know if you have any group or organization you’d like me to contact about speaking at their meetings and conferences. Thanks for considering this.

So now for the topic of this week’s blurb:

Coral reefs are some of the most diverse and vibrant ecosystems on the planet, providing a home for a vast array of marine life. While many factors contribute to the health and resilience of these ecosystems, one often overlooked component is…did you guess it? - fish poop. Yes, you read that right – fish poop actually plays a crucial role in maintaining the delicate balance of coral reefs.

Nutrient Cycling

Coral reefs are actually nutrient-poor environments, with limited availability to access essential nutrients like nitrogen and phosphorus. Fish, being an integral part of the reef ecosystem, consume algae, plankton, and small invertebrates, which are rich in these nutrients. As they digest their food, they excrete their waste in the form of poop, which is rich in ammonia, nitrate, and phosphate which makes their poop a natural fertilizer.

The corals then rely on the nutrients from this fish waste to build and maintain their complex structures. The nutrients from fish poop also support the growth of algae, which in turn provide a food source for herbivorous fish, creating a self-sustaining cycle.

Stimulating Coral Growth

Studies have shown that the presence of fish poop can stimulate coral growth, with some species of coral growing up to 30% faster in the presence of fish waste. 

In one coral bleaching event that occurred in 2016, the researchers saw the corals regrow more than twice as quickly and recover 10 months sooner when their corals had a supply of poop that came from an area that was crowded with seabirds on its shores. 

These sea birds when they are in an especially in large colonies of, for example, 280,000 breeding seabird pairs drop guano or bird poop on the reef which does the same thing as fish poop in terms of stimulating the reef’s growth. 

All of this happens because fish and bird poop helps to promote the growth of coral polyps, which are the building blocks of coral colonies.

Additionally, the increased nutrient availability from fish poop can also lead to an increase in the coral's skeleton density, making them more resilient to environmental stresses like ocean acidification and warming.

Maintaining Reef Diversity

Fish poop also plays a crucial role in maintaining the diversity of coral reef ecosystems. By providing a source of nutrients, fish poop supports the growth of a wide range of marine plants and animals, from sea fans and sea whips to sponges and other invertebrates.

This, in turn, supports a diverse array of herbivorous and carnivorous fish, which help to maintain the balance of the ecosystem. By keeping algae growth in check, herbivorous fish prevent the overgrowth of algae, which can outcompete corals for space and resources.

So as I said, this is a strange topic to discuss but an important one as the oceans continue to heat up. By providing a natural source of nutrients, fish poop and bird poop supports the growth and diversity of coral reefs, making them more resilient to environmental stresses.(Reported Audubon, Spring 2025)

Trees Are Communicating in Exciting Ways & We Can Get in on the Conversation

The idea of trees communicating actually started with a book written in 1973 called “The Secret Life of Plants.” This book brought to life how plants can immediately react to what’s going on in their environment. They found that the plants react very differently to negative and positive people.

The concept of communication among trees takes this even further. This research over the past few decades suggests that nature has developed an intricate and complex system of communication. 

Now, there is another piece that’s being added where we can be a part of the communication process. This research comes from the HeartMath Institute which is a pioneering organization that has been investigating the role of the heart's electromagnetic field and its interactions with other people and the environment for decades. They are now including trees in this research.

Before I explore their research, let’s look at one of the most well-known and well-documented networks through which trees exchange information, which has been labeled the Wood Wide Web. This WWW is a term used to describe the underground mycorrhizal fungal networks that connect tree roots across vast areas, facilitating the transfer of nutrients, water, and information between trees.

The mycorrhizal network works through symbiosis, where fungi connect to tree roots and form a web-like structure. This allows trees to exchange vital resources. For instance, older trees can send nutrients to younger or weaker trees through these fungal networks, ensuring their survival. Additionally, when one tree is attacked by pests or diseases, it may release certain chemical signals into the network that alert nearby trees to bolster their defenses.

Trees are also known to release chemical signals into the air and soil as a form of communication. When one tree is attacked by insects or herbivores, it can release specific volatile organic compounds (VOCs) that function as a warning signal to nearby trees. This signal prompts nearby trees to activate their own defenses, such as producing bitter-tasting compounds or releasing chemicals that attract predators of the pests.

While that’s how trees respond to each other, the next question is how do we get involved in this process? 

This is where the HeartMath Research comes into play.

The HeartMath Institute has developed a new technology that reads the electrical signals in trees and the surrounding earth. Then, it feeds those signals to the cloud, where they are processed and displayed. This new technology allows the researchers to "listen" to what they are calling nature’s hidden language. This is actually an extraordinary step toward deepening our understanding of the interconnectedness of all life.

What the researchers did was to set up 64 live "sensor trees" which were actively gathering data in real time.

The next step was to gather, analyze, and interpret the data from the trees and to start to comprehend the messages the trees were sharing with us. 

As part of their research (which is where we get involved), the HeartMath Institute team created an experiment to explore whether sending heart-focused love could influence a tree’s electrical activity. 

They had a group of 8 people send love and appreciation to one of 3 Sugar Gum Maple Trees for 10 minutes each day over six consecutive days. Participants sat in chairs about 10 15 feet from the tree. 

The results were remarkable – the tree being sent the love showed an increased amplitude in its circadian rhythm, while the other 3 control trees did not change, suggesting the tree responded to the focused heart energy of the participants.

This may begin to explain why the concept of "forest bathing," or shinrin-yoku in Japan, which encourages people to spend time in forests for its healing benefits, may have a basis in these types of electromagnetic interactions. 

While spending time in nature, especially in forests, may expose us to these energy fields, it could potentially lead to improved health and well-being by harmonizing our own electromagnetic fields with the natural environment.

So…it may be time for us to talk nice to all of nature that’s around us as they seem to be listening and talking back to us. We just need to learn to listen.
(Reported HeartMath Blog 3/20/25)

New Ways To Find Out if You Have Cancer

The words no one wants to hear are that “you may have cancer, and we need to do a physical biopsy on you.” Well, there may be other options to initially having a physical biopsy done. 

And that option may be getting a liquid biopsy instead.

Liquid biopsies are a new and innovative way to detect cancer by analyzing blood samples for traces of tumor DNA or other cancer-related biomarkers. 

Unlike traditional biopsies, which involve removing a tissue sample from the tumor, liquid biopsies offer a less invasive, quicker, and more convenient way to detect cancer, monitor disease progression, and even assess how a patient is responding to treatment.

There Are Different Kinds of Liquid Biopsies 

Liquid biopsies are an emerging and non-invasive way to analyze cancer biomarkers in the blood, providing critical insights into the presence, type, and progression of cancer.

A number of different types of liquid biopsy tests are currently available with each having their own strengths and limitations. Below are the main types of liquid biopsies, along with their advantages and disadvantages.

1. Circulating Tumor DNA (ctDNA) Liquid Biopsy

What It Is:

ctDNA refers to fragments of DNA released from tumor cells into the bloodstream. This type of liquid biopsy looks for genetic mutations, alterations, or specific markers in ctDNA that are associated with cancer.

Pluses:

• Early Detection: Can detect genetic mutations and mutations related to cancer at very early stages, even before symptoms appear.

• Monitoring Disease Progression: ctDNA can be used to monitor how well a treatment is working or if the cancer is becoming resistant to therapy.

• Non-invasive: Unlike traditional biopsies, which require surgery or needle insertion, ctDNA liquid biopsies are non-invasive and much easier to administer.

Minuses:

• Sensitivity Issues: In some cases, ctDNA may be present in very low quantities, leading to the risk of false negatives. This can make detection harder in early-stage or localized cancers.

• Limited to Certain Cancers: While ctDNA testing is promising for certain cancer types (like lung, breast, and colon cancer), its sensitivity and utility can vary by cancer type, and it may not be effective in detecting all types of cancer.

2. Circulating Tumor Cells (CTCs) Liquid Biopsy

What It Is:

CTCs are actual cancer cells that have detached from a primary tumor and are circulating in the bloodstream. These cells can be isolated and analyzed to help us understand more about the cancer and its characteristics.

Pluses:

• Real-Time Monitoring: CTCs can be used to monitor real-time changes in cancer and its metastasis (spread), which can help determine the best course of treatment.

• Tracking Metastatic Disease: CTCs are especially useful in identifying metastatic disease, where the cancer has spread from its original site to other parts of the body.

• Direct Representation of Tumor Cells: CTCs are actual tumor cells, not just fragments of tumor DNA, so they may provide a more accurate representation of the cancer's genetic makeup and behavior.

Minuses:

• Detection Challenges: CTCs are typically present in very low quantities in the blood, which can make them difficult to detect, especially in early-stage cancers.

• Technological Limitations: The techniques used to isolate and identify CTCs are still evolving, and not all laboratories may have the necessary technology to perform these tests accurately.

3. Exosome-Based Liquid Biopsy

What It Is:

Exosomes are small vesicles (sacs) released from cells, including cancer cells, which contain RNA, proteins, and DNA. These exosomes can be isolated from a blood sample and analyzed for cancer-related information.

Pluses:

• Comprehensive Information: Exosomes contain a variety of biomolecules (RNA, DNA, proteins) that can provide a more complete picture of the cancer and its environment.

• Less Invasive: Like other liquid biopsy methods, exosome testing is non-invasive and can be easily repeated to monitor disease progression over time.

• Potential for Broader Use: Exosome-based liquid biopsies could be applied across a wider range of cancers due to the variety of biomarkers they carry.

Minuses:

• Technological Complexity: The analysis of exosomes requires sophisticated technology and expertise and is still under development.

• Sensitivity and Specificity: Although exosome tests show promise, sensitivity and specificity can still be an issue, leading to potential false positives or false negatives.

4. Circulating MicroRNAs (miRNAs) Liquid Biopsy

What It Is:

MicroRNAs (miRNAs) are small, non-coding RNA molecules that regulate gene expression and can be released into the bloodstream by tumors. The analysis of specific miRNAs in blood can provide valuable diagnostic and prognostic information about various cancers.

Pluses:

• Early Diagnosis: miRNA-based liquid biopsies can detect the presence of cancer at an early stage by identifying specific miRNAs linked to the disease.

• Less Invasive: Like other liquid biopsies, miRNA tests are non-invasive, with blood being the only sample needed.

• Ability to Detect Multiple Cancer Types: miRNAs have been implicated in many different types of cancer, so this test could potentially be used as a pan-cancer biomarker.

Minuses:

• Sensitivity Issues: miRNA testing may not be as sensitive in detecting early or low-burden cancers, especially when compared to ctDNA or CTCs.

• Complex Interpretation: miRNA expression can be influenced by other factors, such as inflammation, making it difficult to pinpoint cancer-related changes with high accuracy.

• Limited Clinical Validation: Although promising, miRNA-based liquid biopsies are still under research and are not yet fully validated for widespread clinical use.

5. Protein-Based Liquid Biopsy

What It Is:

Protein-based liquid biopsies focus on detecting tumor-associated proteins or protein biomarkers in the blood, such as CA-125 for ovarian cancer or PSA for prostate cancer.

Pluses:

• Widely Used: Certain protein markers, like PSA (prostate-specific antigen) and
CA-125, have been in clinical use for years and are well-understood by the medical community.

• Non-invasive: Like all liquid biopsy methods, protein-based tests are non-invasive and can be performed easily with a simple blood draw.

• Familiar and Reliable: Since some protein markers have been in use for a long time, healthcare providers are familiar with how to interpret the results, making them more easily integrated into clinical practice.

Minuses:

• Limited to Specific Cancers: Protein biomarkers tend to be specific to certain cancer types, which limits their utility for detecting a wide range of cancers.

• False Positives: Protein levels can be influenced by factors other than cancer, leading to potential false positives. For instance, PSA can be elevated due to benign prostate conditions.

• Lower Sensitivity: Protein markers are not always sensitive enough to detect early-stage cancers, and some cancers may not produce detectable proteins.

Cost of Liquid Biopsies for Cancer

The cost of a liquid biopsy can be significant, ranging from $500 to $3,000 or more, depending on the test’s complexity. While Medicare may cover liquid biopsies under certain conditions, particularly for patients with advanced cancer or those in clinical trials, it is not guaranteed. 

Coverage often depends on the test being deemed medically necessary. Patients should work closely with their healthcare provider and Medicare to understand the specifics of their coverage and out-of-pocket costs for these tests. 

For other insurance programs, you’ll need to check with your insurance provider to get clarity about what is and isn't covered.
(Reported Bottom Line Health, March 2025)

A Fake Study on Alzheimer’s Disease has Blown Two Decades of Research and Treatment Strategies

In a shocking development that has sent ripples through the scientific community, a landmark 2006 study on Alzheimer’s disease, published in Nature, has been retracted!

The study, which introduced a novel form of amyloid beta (Aβ*56) as a key driver of memory loss in Alzheimer's disease, was later found to be based on manipulated images, calling into question nearly two decades of research and treatment strategies. 

This retraction is not just a blow to the credibility of the researchers involved but also raises serious concerns about the integrity of scientific research and the systems that support it.

As I’ve written before, there are tremendous questions about the Drug Companies influencing and manipulating research results. This is a blatant example of a prestigious journal getting it completely wrong.

The Promising Discovery That Shaped Alzheimer’s Research

In 2006, researchers from the University of Minnesota, led by Dr. Sylvain Lesné, made a groundbreaking claim: Aβ56, a specific form of amyloid beta protein, was a major cause of memory loss in Alzheimer’s patients. This finding sparked excitement in the scientific community, as it seemed to provide a clear target for therapeutic interventions. Over the next several years, amyloid plaques, including Aβ56, became a focal point in the search for Alzheimer’s treatments.

This discovery paved the way for the development of drugs aimed at reducing amyloid plaque buildup in the brain, with the hope of slowing or even reversing the cognitive decline associated with Alzheimer’s. Billions of dollars were invested in research, clinical trials, and drug development based on the premise that amyloid beta was the central culprit in Alzheimer’s disease.

And basically, all these studies and drugs that were created were a bust, except for lining the pockets of some drug companies that got drugs approved that didn’t do very much. 

The latest example of this is the latest Alzheimer's drug Leqembi, which lists for $26,500 for a year’s supply.

Forensic Investigation Uncovers Manipulated Data

The credibility of this once-revolutionary discovery has now been shattered by independent forensic analysis of the study’s data which revealed manipulated images in the published paper. This led to its retraction. The falsification of key data, particularly the images supporting the existence of Aβ56, raised significant doubts about the validity of the research. In fact, experts are now questioning whether Aβ56 even exists as a distinct form of amyloid beta, throwing the entire theory into jeopardy.

This retraction is a devastating blow to the Alzheimer’s research community, particularly since the study had been cited in hundreds of subsequent papers and formed the basis for much of the research and drug development over the last two decades.

BTW, just because a study is retracted doesn’t mean that it’s not continued to be cited in other research studies. While this may not happen here due to the media coverage, it happens with a lot of studies that don’t get really deleted from the public record.

Several other problems are that it’s now almost impossible to find independent evaluators, independent Universities and independent journals since the drug companies spread their money far and wide. It’s now common knowledge that studies that are paid for by drug companies report outcomes that are more positive and favorable for the drug being studied than independent studies find.

The Cost of Misdirection: Wasted Resources and Missed Opportunities

The retraction of the 2006 study also carries profound implications beyond the tarnishing of individual reputations. The research industry has poured billions of dollars into the pursuit of treatments targeting amyloid plaques, all based on the assumption that Aβ*56 plays a crucial role in Alzheimer’s disease. Pharmaceutical companies, biotechnological startups, and academic institutions alike have focused their resources on developing drugs to address amyloid plaques.

This means that while researchers were focused on amyloid plaques, other potential causes of Alzheimer’s disease, such as metabolic dysfunction, inflammation, and vascular issues, were largely overlooked. 

As the scientific community grapples with the fallout from this retraction, the question must be asked: how much more progress could have been made if resources had been allocated differently, exploring a broader range of hypotheses instead of narrowing in on one potentially faulty theory?

Institutional Oversight: A Failure to Identify Misconduct

The retraction has also raised serious concerns about institutional oversight and the role of academic institutions in maintaining the integrity of scientific research. Despite the evidence of manipulated data, an internal review by the University of Minnesota, where the study was conducted, failed to identify any misconduct. This failure highlights potential institutional bias and underscores the need for independent oversight in scientific investigations.

When universities and research institutions fail to rigorously investigate allegations of fraud, it undermines public trust in science and allows flawed research to remain unchallenged for years. The university’s handling of the situation raises questions about the effectiveness of their internal processes for detecting and addressing research misconduct. In an age where scientific integrity is more critical than ever, these lapses point to a need for stronger external oversight, if you can find independent folks to lead it, and greater transparency in the scientific community.

A Call for Reform in Scientific Research

The retraction of this pivotal Alzheimer’s study is a stark reminder of the potential consequences of data manipulation, both for individual careers and for the broader field. It also underscores the importance of the need for robust, independent oversight in research, again if we can find anyone left who is really independent.

I’m also doubtful that this will lead to exploring non-drug options to stopping Alzheimer’s since the drug companies will still be looking for drug options because that’s where the money is!
(Reported Mercola.com 3/6/25)

Trees Are More Powerful at Healing Than We’ve Thought

 I’ve written blogs before about going into nature having a positive impact on people. In Japan, they actually call it Forest Bathing. Well, now there’s actual research proof of these benefits.

There was a recent study published that was conducted in Louisville, Kentucky that really confirms something quite powerful, which is that trees and green spaces have the power to heal. 

The study, part of the Green Heart Louisville Project, has provided scientific evidence that trees in urban areas can significantly reduce inflammation, which is a key factor in many health problems, including heart disease.

The Green Heart Louisville Project: A Unique Urban Experiment

The Green Heart Louisville Project is a collaboration between the University of Louisville and local communities aimed at exploring the effects of nature on health. In this innovative experiment, more than 8,000 trees were planted in neighborhoods with limited green space. But this wasn’t just about beautifying the area; it was about testing whether adding trees could improve residents' health outcomes.

Researchers specifically wanted to see if exposure to greenery could impact inflammation levels in the body. Inflammation is a well-known risk factor for a range of chronic conditions, such as heart disease, diabetes, and even some cancers. It also plays a major role in premature aging. By introducing more trees into South Louisville’s urban landscape, the study wanted to measure the effects of nature on the community’s physical well-being.

The Healing Effects: Reduction in Inflammation

So, what did the research uncover? The results were astonishing – they blew the minds of the researchers! 

The study involved over 700 participants who provided biological samples like blood and hair before and then again, several years after the addition of trees in their neighborhoods. 

Researchers then measured the levels of high-sensitivity C-reactive protein which is a biomarker that indicates inflammation in the body.

What they found was striking: in neighborhoods where trees were planted, participants saw a 13% to 20% reduction in inflammation levels. This might not sound like much, but this decrease in inflammation corresponds to a significant reduction in the risk of serious health problems, including heart disease, cancer, and even premature death. Essentially, the presence of the trees was directly linked to a healthier, more resilient community and it only took a couple years to get this result.

A Natural Approach to Public Health

The implications of these findings are huge. For years, it’s been known that being around nature has psychological benefits—reducing stress, improving mood, and boosting overall happiness. However, this study pushes the conversation further by showing that trees can have a tangible, physical impact on our health. Lower inflammation is just one part of the equation; these benefits could extend to better heart health, fewer respiratory issues, and improved quality of life for urban populations.

The Green Heart Louisville Project has shown that increasing green spaces in urban areas is not only about aesthetics; it’s about health. This type of urban intervention offers a sustainable, cost-effective way to improve public health, particularly in areas that are underserved and have limited access to healthcare and green spaces.

The Way Forward: More Trees Equal Healthier Cities

This research is a call to action for cities worldwide to consider the health benefits of trees as part of their urban planning. By planting more trees, cities can reduce healthcare costs, improve air quality, and create a better quality of life for their residents.

The success of the Green Heart Louisville Project is a testament to the power of nature. It demonstrates how we can heal ourselves simply by connecting with the natural world. As more cities look to incorporate green spaces, we may be on the cusp of a movement that sees trees not just as part of the environment, but as essential components of our well-being.

The findings of the Green Heart Louisville Project offer a compelling reminder of how nature and health are intertwined. Trees do more than just beautify a city—they heal, reduce stress, and lower inflammation. As we continue to prioritize public health, initiatives like this one give hope that our cities can be transformed into healthier, greener, and more resilient spaces for generations to come.
(Reported The Nature Conservancy 2025, Issue 1)

Preventing Autoimmune Diseases: The Role of Vitamin D and Fish Oil

Before I talk about this week’s blurb, here’s what one reader had to say about my blurbs:

“Jerry,

     Your Blurbs are always interesting, but this one really rang a bell for me. THANK YOU!!!”

Alice Krum

Thanks, Alice. I do have request if you’re getting benefits from my blurbs to please email your contacts list about signing up to receive this weekly in their inbox! 

They can click on this link to sign up to receive the Blurb in their box - https://www.mcssl.com/WebForms/WebForm.aspx?wid=10b70610-7e19-4da3-b954-e8d69e441b05

Thanks

Jerry V. Teplitz

And now for this week’s article: 

The Role of Vitamin D in Your Immune Systems Health

More than 24 million Americans suffer from autoimmune diseases. Autoimmune diseases are conditions where the body's immune system mistakenly attacks its own healthy cells, tissues, and organs. This can lead to a variety of chronic conditions, including rheumatoid arthritis, lupus, multiple sclerosis, and type 1 diabetes. 

While the exact causes of autoimmune diseases remain largely unknown, research has suggested that lifestyle factors, including diet and supplementation, can play a role in both the prevention and management of these conditions. 

Among the most studied nutrients for their potential protective effectiveness are vitamin D and Omega-3 fatty acids from fish oil which can help people over 50 avoid these diseases.

Now-a-days Vitamin D, which is called the “sunshine vitamin,” is not the easiest thing to get naturally. First of all, if you live in a more northern climate, you won’t get any Vitamin D during the winter. Secondly, many people today spend much of their time indoors looking at screens. Third, putting sunscreen on prevents Vitamin D from even being created in your body. 

It turns out that Vitamin D is essential for your immune system since it helps regulate the body’s immune responses and reduce inflammation. Adequate levels of vitamin D allow the immune system to function correctly by enhancing the pathogen-fighting effects of immune cells, like T cells, while also preventing the immune system from overreacting. This is important because an overreacting immune system is a major factor in the development of autoimmune diseases.

Several studies suggest that low levels of Vitamin D are associated with an increased risk of autoimmune diseases. For example, individuals with MS tend to have lower vitamin D levels, and research has shown that supplementing with Vitamin D may reduce disease activity in MS patients. Similarly, vitamin D deficiency has been linked to an increased risk of type 1 diabetes, which involves the immune system attacking the insulin-producing cells in the pancreas.

Fish Oil: Omega-3 Fatty Acids for Immune Regulation

Fish oil is rich in omega-3 fatty acids, particularly eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats have anti-inflammatory properties and play a crucial role in maintaining a balanced immune response. Chronic inflammation is a hallmark of autoimmune diseases, so reducing this inflammation can help prevent or manage autoimmune conditions.

Omega-3 fatty acids have been found to modulate the immune system in several ways. They help balance the activity of various immune cells, such as T cells and B cells. Omega-3s also promote the production of molecules that stop inflammation, such as resolvins and protectins.

Studies have shown that fish oil supplementation can help reduce joint pain, inflammation, and disease activity. Additionally, research suggests that fish oil can help protect against the development of autoimmune diseases by promoting immune tolerance — the body's ability to recognize and not attack its own cells.

Now the Heart of the Matter - How Vitamin D and Fish Oil Work Together

While vitamin D and fish oil have distinct mechanisms of action, they complement each other in supporting immune health and preventing autoimmune diseases. Vitamin D enhances the function of immune cells that help regulate inflammation, while omega-3s actively reduce inflammation. Together, these nutrients may help maintain a healthy immune balance.

How to Get Vitamin D and Omega-3s

As I mentioned, it can be difficult to get enough Vitamin D from food alone, especially for individuals who live in areas with limited sunlight. Plus, the only way to tell if you have enough Vitamin D in your system is by having your Doc do a blood test. You want to aim for a level around 40 to 80 ng (ng is how you measure Vitamin D). As an example, many years ago when I had my blood tested for Vitamin D, I was at 12 ng. This meant I was almost totally deficient in Vitamin D. By taking Vitamin D3 supplements, I’m now at 67 ngs.

For Omega-3s, fatty fish, such as salmon and tuna, are excellent choices. For vegetarians or vegans, other sources for Omega 3s include chia seeds, flaxseeds, and walnuts. You can look at taking fish oil supplements or algae-based supplements which can also help ensure you have an adequate Omega-3 intake.

Final Thoughts: A Holistic Approach to Preventing Autoimmune Diseases

Although vitamin D and fish oil are not a cure-all, they play an essential role in maintaining immune system balance and may help prevent the development or progression of autoimmune diseases. If you’re at risk of autoimmune conditions or already manage one, it’s worth discussing with your healthcare provider whether supplementation with vitamin D and omega-3s could be beneficial for you.

While there is no guaranteed way to prevent autoimmune diseases, ensuring that your body has the right nutrients may provide the immune support it needs to function properly and avoid harmful inflammation. So…sit outside in the sunshine for about 20 minutes a day when you can, take Vitamin D supplements, eat fish a couple of times a week or take an Omega 3 supplement.
(Reported Harvard Health Annual, 2023)