Sleep has a complex relationship with health. In this review, Dr Cliff Harvey explores the effects of poor sleep on health, and of poor health on sleep.
Kumara and yams are first-choice carbs!
Don’t buy into the low-fat hype!
It is widely accepted that exercise improves health and is, by extension, a valuable contributor to proper immune functioning and resistance to infection. However, excessive exercise is a stressor that can dampen immune functions and as a result, over-training can lead to increased rates of infection with colds and flu-like viruses, a situation commonly seen in athletes. Over-exercise or over-stress from any cause is pro-inflammatory and over half of all sports injuries are also secondary to overuse.1 Markers of antioxidant status such as glutathione concentration and inflammatory markers such as interleukin 10 are affected by long periods of intense training.2
Even if you’re not vegetarian or vegan, you may tend to really ‘load up’ your plate with carb foods like rice.
Stress has an undeniable and large effect on health and is a less commonly discussed, but extremely important part of encouraging the greatest human resilience and resistance to infections. A systematic review of 56 studies showed that stress had a significant impact on measures of immunity (reduced natural killer cell activity, NK and T cell subsets, CD4+/CD8+ ratio, and increased inflammatory markers). Stress has a significant impact on measures of immunity In particular, the following psychosocial factors of stress were implicated1: Job-stress Low job control High job strain Job dissatisfaction High effort and low reward work Overcommitting Burnout Unemployment Organizational
It is likely that sleeping too little, or having poor sleep, and possibly sleeping too long impact immunity. There are strong associations between sleep length and quality and a range of long-term health outcomes, such as1: Diabetes mellitus Hypertension Cardiovascular diseases Coronary heart diseases Obesity Over 70 studies featuring more than 50000 participants have evaluated the effects of sleep deprivation on markers of immunity and inflammation. Sleep disturbance was associated with higher levels of c-reactive protein, and the inflammatory cytokine interleukin 6 (IL-6). Shorter sleep duration was associated with higher levels of c-reactive protein, but not IL-6. Long sleep durations
General rule: avoid breakfast cereals.
The Autoimmune Protocol diet is popular among people with AI conditions and allergies. How effective is this diet? What does the research say?
Issue 5 | Volume 2 | May 2020 In this issue: The Carb-Appropriate Research Review goes all-in on IMMUNITY; auto-immunity, the auto-immune protocol diet (AKA ‘AIP’), and how your immune system is affected by stress, sleep and exercise. Featured article All About: Immunity Immunity is a hot topic right now but many claims simply aren’t backed by evidence. So, how can we support our innate immunity? Read the article here All About: Auto-Immunity What is ‘autoimmunity’? And what does the evidence tell us about treating autoimmune conditions with diet and lifestyle? Read the article here All About: The Autoimmune Protocol
Doing too much too soon can sabotage your results. On the other hand, making small, consistent improvements can yield big results over the long-term
What is ‘autoimmunity’? And what does the evidence tell us about treating autoimmune conditions with diet and lifestyle?
Put more veggies on your plate!
Immunity is a hot topic right now but many claims simply aren’t backed by evidence.
So, how can we support our innate immunity?
Cliff chats with nutritionist and researcher Dr Mikki Williden about how to achieve *actual* holistic wellness
‘White’ carbs like pasta, bread and potatoes, are staples for many…but a friend to the waistline for few!
Cliff chats with low-carb researchers Drs Mikki Williden, Dan Plews, Caryn Zinn about whether low-carb diets REALLY affect hormone balance in both men and women.
Cliff chats with Dr Simon Thornley and Professor Grant Schofield about their proposed ‘Plan B’ for COVID in New Zealand
Try rice, quinoa, millet or amaranth instead of barley, wheat, and rye.
If you’re trying to lose stubborn body fat, try ditching the grains!