The function of Mucus, a protective barrier

Most people don’t talk about mucus, which can lead to not knowing enough about how it is essential to your overall health. It's a good idea to know about this protective barrier and how it helps your respiratory system

Mucus is composed of a water substance and a sticky substance, which together act a little like flypaper to capture dirt, debris and pathogens, and sweep them into your stomach where enzymes inactivate them before being eliminated through the digestive tract

You produce roughly 1 1/2 quarts (48 ounces) of mucus or snot each day, most of which is swept to the back of your throat and swallowed. The color is influenced by what it captures and whether you have an upper respiratory infection 

Your nose can "run" when you’re outdoors and cold or when there is an inflammatory response from an infection or allergies. The "stuffiness" you experience is not from mucus but rather from swollen nasal turbinates that may respond to steam, humidity or essential oils like peppermint or eucalyptus

Don't use Afrin to relieve congestion as it is physically addictive and the focus of structured addiction rehabilitation programs. Instead, take steps to take care of your respiratory system by staying hydrated, maintaining indoor humidity between 40% and 60% and promoting a healthy gut microbiome as part of your viral defense

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Fermented foods help body & mind

Several studies have found that different strains of the Lactobacillacea family are diminished in people with anxiety and depression, and others have confirmed that different species of Lactobacillus can help prevent and/or treat these conditions

Researchers at the University of Virginia School of Medicine discovered that Lactobacillus bacteria — found in many fermented foods, including yogurt — helps dampen stress responses and prevent depression and anxiety by modulating levels of an immune mediator called interferon gamma (IFNγ). In other words, these beneficial bacteria help “tune” your immune system

Another recent paper describes how Lactobacillus inhibits the growth of gram-negative endotoxin-producing bacteria through a process known as competitive inhibition, and eliminating endotoxin is crucial for health

Endotoxin is one of several factors that impairs mitochondrial function, promotes glycolysis and, ultimately, promotes cancer metabolism

Lactobacilli also benefit your health by breaking down dietary fiber into beneficial short- chain fatty acids, breaking down phytonutrients such as polyphenols, which have anti-inflammatory and antioxidant benefits, promoting the growth of other beneficial gut microbes, and maintaining an appropriate pH level in your gut 

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Chronic inflammation causes depression & diseases

Intermittent inflammation is critical to support life, but chronic inflammation is linked to depression and many chronic diseases that are the leading causes of mortality worldwide, such as heart disease, chronic kidney disease and diabetes

Data show medications that reduce inflammation help reduce symptoms of depression, including in those with treatment-resistant depression. Medications like alpha interferon spike the inflammatory response and increase the risk of psychosis and depression

Early life stressors that induce inflammation can increase the risk of chronic diseases and are associated with more stubborn forms of depression. Inflammation in the brain is also associated with fibromyalgia and may be linked to reduced cognitive function in older adults

Black seed oil has anti-inflammatory properties that were studied to help lower the inflammatory response to COVID-19. Other nutrients that help lower inflammation include ginger, omega-3, vitamin E, turmeric and bromelain 

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Lead harms the liver

A paper presented at the AASLD — The Liver Meeting in November 2023 suggests a link between exposure to environmental toxins, including low levels of lead, and liver scarring that can lead to liver disease and cancer

The researchers found that the number of people with advanced liver fibrosis has risen, and the risk factors varied by race and ethnicity, highlighting the theory that chronic disease may be driven, at least in part, by environmental factors

A second 2023 study found low-level lead exposure was associated with 765 million lost IQ points in children aged 5 and younger and 5.5 million deaths in adults due to cardiovascular disease

Risks are also multigenerational, meaning that exposure during pregnancy can lead to epigenetic changes in DNA methylation patterns in grandchildren. Your first step is to be tested and work with a health care practitioner who is adept at removing lead without causing more harm

Avoid consuming more lead by testing for, and filtering out, lead in your cooking and drinking water; by testing older house paint for lead; and being mindful not to buy or use household products that may contain lead, such as medicine, cosmetics and children's toys 

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The most contaminated fruits & vegetables

Fresh produce, whether organic or conventionally grown, is one of the healthiest food choices you can make. Organic produce gains an edge, however, because it tends to be more nutritious, tastes better and, importantly, does not contain pesticide residues like conventional produce does

An investigation by the Environmental Working Group (EWG) published in 2020 concluded that the Environmental Protection Agency (EPA) has, in most cases, failed to take children into account when setting allowable limits for pesticides. As a result, children who eat conventional produce may be exposed to unsafe levels of these chemicals

If your budget prevents you from buying organic food 100% of the time — or there's not an adequate selection in your area — it's useful to know which conventional foods are the most contaminated and therefore the most important to buy organic 

Since 2004, the EWG has released "Dirty Dozen" and “Clean 15” lists for produce, based on testing data from the Department of Agriculture and the Food and Drug Administration. In 2023, strawberries, spinach, kale, collard, mustard greens, peaches, pears, nectarines, apples, grapes, bell and hot peppers, cherries, blueberries and green beans had the highest levels of pesticides

Blueberries and green beans are new additions to the Dirty Dozen list. Nearly 80% blueberry samples contained two or more pesticides, including malathion, which has toxic effects on the human nervous system and is classified as a probable human carcinogen

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Sugar industry bribing influencers

The FTC sent warning letters to two trade groups and more than a dozen influencers — including 12 registered dieticians — who made posts on Instagram and TikTok promoting the artificial sweetener aspartame as well as sugar-containing products

After WHO warned of aspartame health risks, a coordinated campaign by trade group American Beverage resulted in at least 35 paid social media posts from health professionals

The Canadian Sugar Institute, a trade group funded by the sugar industry, also paid registered dieticians to promote junk foods like ice cream, peanut butter cups, doughnuts and cookies 

The FTC letters that were sent to the American Beverage Association and the Canadian Sugar Institute warn that the trade groups may have violated the FTC Act because they didn’t adequately disclose that the influencers’ posts were actually paid promotions

Civil penalties of up to $50,120 per violation could be imposed for any future failures to disclose “unexpected material connections, ” according to the FTC 

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Natural herbal flu remedies

Colds and the flu are caused by viruses, which means antibiotics are not effective treatments and can actually lengthen the time you are sick

There are many different ways you can shorten the amount of time you suffer with a virus and help prevent a recurrence

Do not use over-the-counter remedies as they often contain substances now found to suppress your ability to fight the virus and will extend the time you suffer from a cold

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