Nancy M. Ouhib RD, Author at The Parklander Magazine

July 2, 2020July 31, 2020

Well-balanced diet promotes healthy immune system

There is a strong correlation between a healthy immune system and a nutritionally well-balanced diet. Every day we are exposed to living microorganisms that may cause an infection
in our body. These living microorganisms are called pathogens
or antigens. These can be bacteria, viruses, parasites, or other microbes. Our immune system protects us against these harmful pathogens with systemic pathways and organs throughout our body that create barriers to fight and prevent the spread of the harmful microbe.

There are two parts to our immune system. The innate part uses barriers to stop the threat of the pathogen. This system uses our skin to keep the majority of the microbes from entering our body; mucus is used to trap microbes; the stomach destroys the pathogens with acid; and sweat and
tears reinforce the skin barrier by creating additional antibacterial coverage on the skin surface. The acquired part utilizes the spleen, thymus, lymph nodes, and bone marrow to produce antibodies that attack and destroy antigens.

When antigens enter the body, these substances trigger
an immune response where antibodies and white blood cells
are created to fight the harmful microbe. Once an antigen has entered the body and antibodies have been created to fight it, the innate system has the ability to ‘recognize’ the antigen if it enters the body again, thus being able to fight it even better when it is reintroduced. The acquired part also utilizes inflammation as an effective immune response. Inflammation causes swelling, fluid accumulation, and pain. White blood cells are produced and rush to the area of the harmful microbe surrounding it in the swollen area and flushing it out with the excess fluid. All of these parts work in tandem to fight off unwanted, harmful microbes.

What can depress our immune systems includes any or all of the following: the process of aging where parts of the system may not work as effectively or efficiently as they should; disregarding environmental toxins can impair the system; obesity or excess weight strains the immune system; malnutrition by not providing the necessary nutrients that support the system’s response, and chronic diseases, chronic stress, and lack of sleep can all put a strain on the system.

Anyone who is poorly nourished has an increased risk for infection. Additionally, the severely or chronically ill suffer from malnutrition due to a depletion of macro and micronutrients due to the disease state. During this COVID-19 pandemic, those that are at higher risk include the elderly and those with chronic conditions such as diabetes, kidney disease, cancer, cardiac disease, and obesity.

A healthy diet includes fruits, vegetables, grains, meats/beans, dairy, and fats. The fresher, the better. A diet that is diverse provides all of the macro (protein, fat, and carbohydrates) and micro (vitamins and minerals) nutrients that are needed to support a healthy immune system. The nutrients in our diet support immune cell growth and antibody production, both which are used to fight an infection.

If you feel you are nutritionally compromised, it may be beneficial for you to take a multivitamin supplement that provides the recommended dietary allowance for your age. This will be on the label. The COVID-19 virus key micronutrients for immune support include Zinc, vitamin C, and vitamin D. Zinc has been shown to reduce the rate of respiratory infections and reduce flu symptoms. It plays a critical role in skin healing and in most of our enzymes. Zinc is found naturally in most of our protein sources. Vitamin C is another key agent that is known for its role as an antioxidant, in cell repair by reducing tissue damage, and in immunological response. Fruits are a plentiful source. Vitamin D has been shown to reduce the chance of developing acute respiratory tract infections. Make sure the MVI you choose contains these three nutrients.

To maintain a healthy immune system, eat a well-balanced diet, do not smoke, no alcohol or consume in moderation, exercise regularly, get eight hours of sleep each night, and manage your stress level.

DIETITIAN’S VIEW

By Nancy M. Ouhib, MBA, RDN, LDN

June 1, 2018October 2, 2018

Kids and Sodium Intake

Sodium is an essential nutrient that our body needs to perform its metabolic functions each day. When it comes to adults, the consensus is that a high intake of sodium will increase the chances of hypertension and stroke. Decreasing sodium intake to reduce your risk of heart disease is recommended by the American Heart Association and in the 2015-2020 U.S. Dietary Guidelines. Well, what about children and teenagers? While there has been much less research on these age groups, studies have shown that sodium reduction in children and teens is associated with small reductions in blood pressure.

About 90 percent of our sodium intake comes from sodium chloride, or table salt, which is composed of 40 percent sodium and 60 percent chloride. It is absorbed in the intestine and excreted mainly by the kidneys.

While young and old people consume too much sodium, not getting enough can have serious consequences. Excessive fluid intake can cause hyponatremia and this can cause sodium in the blood to be diluted to a dangerously low amount. This can result in seizures, coma, brain damage, and even death. This is an important example how sodium plays an important role in our health, as well as, disease.

It has been estimated that if Americans decreased their sodium intake to 1,500 mg per day, it could result in a 25 percent decrease in blood pressure. To put that into perspective for youngsters, a single kid’s meal at a fast food restaurant could exceed that amount of sodium. Almost 90 percent of children ages 6 to 18 in the United States consume far more sodium than the current recommended intakes. That is important as the Centers for Disease Control and Prevention has found that one in six children ages 8 to 17 have above normal blood pressure. Several studies have found that high sodium intakes in childhood can lead to prehypertension that can carry over to hypertension as an adult. The association between sodium intake and prehypertension appears to be stronger among children who are overweight or obese.A recent study published in The Journal of Pediatrics found that the incidence of hypertension decreased among children ages 6 to 18 who adhered closely to the DASH-style diet. DASH, which limits sodium to about 2,300 mg per day, includes whole grains, fresh fruits, vegetables, and low-fat dairy products. It also includes poultry, fish, legumes, nuts, and seeds.

Here is a quick breakdown of the sources of sodium in the average US diet: 5 percent is added while cooking, 6 percent is added while eating, 12 percent comes from natural sources, and a whopping 77 percent comes from processed and prepared foods.

A recent study published in the Journal of the Academy of Nutrition and Dietetics reveals some insight into the sodium intake of children and where that sodium comes from. Current recommended sodium intake for school-aged children ranges from 1,900 mg to 2,300 mg per day. Here are a few of the most revealing sodium intake statistics from this study:

Almost 90 percent of the children exceeded the upper level of sodium recommended for their age group.
The average sodium intake was 3,256 mg per day, not including salt added at the table.
Average sodium intake among high school children was comparable to that of adults and about 500 mg higher than younger children.
Sodium intakes were highest among teens aged 14 to 18.
Girls consumed significantly less sodium than boys.
Only ten types of foods make up almost 50 percent of kids’ sodium intake.

These statistics are concerning and make it even more important to reduce sodium consumption among children because taste preferences formed in childhood can influence food choices and salt usage in adulthood. Start teaching your children now about reducing their salt/sodium intake for a healthier lifestyle.

August 29, 2017July 3, 2019

Potential Food-Drug Interactions

Medications can be affected by certain foods, caffeine, or alcohol. This is called a food-drug interaction. Some food-drug interactions can alter or prevent some medicines from working the way it should. They can cause side effects from medications to be altered or they can create a new side effect. Some medications can change the way your body uses some foods. Any of these interactions may be harmful so it is important to be aware of them. You should ask your doctor, pharmacist, dietitian, or nurse about any medications you are taking and the potential food-drug interactions. The Food and Drug Administration approves these interactions. These interactions should appear on the label when your medication is dispensed. Always follow the directions on your medications. This is one of the reasons why the pharmacist will always ask you if you have any questions about your medication. Pharmacists are armed with a wealth of valuable information and are there to help you.

Some other things that affect your medication include age, weight, sex, other medical conditions, and any vitamins, herbals, and dietary supplements that you may be taking. Also, whether you should take your medicine on a full or empty stomach is important. Some medications can work faster, slower, better, or worse when you take them properly or improperly. Some medications can cause a lot of stomach upset. If the label does not guide you, your pharmacist can explain to you how to take the medication so you can ease stomach upset.

Be aware of the caffeine content of your food and drinks. Caffeine can also impact how a medication works. Some food and drinks that contain caffeine include coffee, cola, chocolate, tea, some of the high energy drinks, and other soft drinks.

Alcohol use can add to the side effects of medications. The way your medication works can be altered when you take medication with alcohol, before, or after drinking alcohol. You should always speak to your doctor or pharmacist about the effects of combining alcohol with the medications that you are taking.

It is important to note that prescription medications can interact with each other and with over the counter medications. The same can be true for over the counter medications interacting with each other.

Here is a quick review for some of the more common medications.

Bisphosphonates (for osteoporosis) – only work on an empty stomach. Take with eight ounces of water in the morning without any other medication or food. Two common examples are alendondrate and cholecalciferol.

Sedatives and hypnotics (for sleep) – Do not take with a meal or right after a meal. No alcohol as it can add to the side effects of the medication. One example is zolpidem.

Antidepressants (for depression, general anxiety disorder, panic attacks, and some eating disorders) – Take on a full or empty stomach. No alcohol as it can add to the side effects such as drowsiness. Examples are fluoxetine and sertraline.

Proton Pump Inhibitors (for GERD) – Follow the directions carefully as different medications have different interactions. Examples are omeprazole and pantoprazole.

Diuretics (remove water and minerals from body) – Some raise or reduce potassium and other minerals so follow the directions carefully. Some require supplementation. One example is hydrochlorothiazide.

Narcotics (for pain) – Alcohol increases the dangerous side effects, such as coma or death. Be aware of addiction. Follow the advice carefully. Examples are morphine, hydrocodone or oxycodone with acetaminophen.

Always ask your doctor or pharmacist about any medication that you start taking and alert them to any herbal supplements, vitamins, or minerals that may impact how the medications are utilized.

August 21, 2016July 3, 2019

I Know What Probiotics Are, So What Are Prebiotics?

By Nancy M. Ouhib, MBA, RD/N, LD/N

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Whether we want to acknowledge it or not, our bodies are largely made up of bacteria. Paying attention to our microbial makeup is pretty important. This is not a new concept. In the words of Hippocrates, all disease begins in the gut. Scientists, researchers, and physicians are now paying much more attention to this. The human microbiome is the new buzzword and hopefully we are waking up to the importance of the microbial aspect of our health.

The human microbiome encompasses the bacterial population on the skin, in the mouth, and in the gut. When the gut microbiome or microbial population is out of balance, there is a condition called gut dysbiosis. Dysbiosis is when the beneficial bacteria of the gut have been killed off and more harmful bacteria have been allowed to proliferate in their absence. There is a healthy balance of bacteria in the gut and we always want to help tip the balance in favor of the beneficial microbes because they function in our best interest. There are two substances that can assist us in maintaining a healthy gut microbiome and those are probiotics and prebiotics.

Last month I discussed probiotics, what they are, and how they help to maintain digestive health in our gut. This month I will discuss prebiotics. Simply put, prebiotics are the food that the probiotics (good bacteria) in your intestinal tract need to stay alive and flourish. Prebiotics are non-digestible fiber and sugars. The most commonly known prebiotics are fructooligosaccharides (FOS) and galactooligosaccharides (GOS.) While their technical names seem long and complicated, these fibers, sugars, and starches have a simple job to do and that is to feed the good guys to maintain that healthy gut flora that we need. Probiotics have the ability to ferment and feed off of these prebiotics.

Good sources of p Grains rebiotics are fresh produce and whole grains. Food sources of these carbohydrates is better than any over the counter supplement and you get all sorts of additional quality nutrition from these foods that you consume. So, steer clear of the supplement aisle and head to the grocery store to pick up the following fresh food choices to feed your healthy gut.

Whole grains such as oats and corn contain non-digestible fiber. Brown rice, whole grain breads, whole wheat pasta, barley, oatmeal, flax, wheat bran, and chia are also good sources of fiber. These should be included in your diet regularly. Nuts are a good source of prebiotic fiber.

Vegetables and fruits also contain that prebiotic benefit that we all need. Asparagus, leeks, artichokes, garlic, carrots, peas, beans, onions, chicory, jicama, broccoli, tomatoes, cauliflower, spinach, kale, and chard are vegetables that have prebiotic fiber. Bananas, blueberries, cherries, apples, pears, oranges, strawberries, cranberries, kiwi, and berries are also good sources.

There is one important point to note in regards to prebiotics. If your gut is not well populated with beneficial bacteria and probiotics, too much of the prebiotics may cause intestinal distress in the form of bloating and gas. Keep in mind that it is probiotics that feed off of, and have the

ability to break down, these fibers and sugars so they must be present. If you have intestinal distress, it may be a sign that you need more probiotic foods in your diet.

So, it should be clear that probiotics and prebiotics exist in your gut in a state of symbiosis. They are present in your intestinal tract to improve the health of your gut microbiome. Purchasing and preparing fresh fruits, vegetables, and whole grains can easily and inexpensively obtain all of this benefit. Happy and healthy shopping.

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