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cover of episode Don’t Let a Cold Get You Down: Try These Immunity Hacks

Don’t Let a Cold Get You Down: Try These Immunity Hacks

2024/11/19
logo of podcast Health Hacks with Mark Hyman, M.D.

Health Hacks with Mark Hyman, M.D.
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Dr. Mark Hyman
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播音员
主持著名true crime播客《Crime Junkie》的播音员和创始人。
Topics
播音员：多酚类化合物是植物性食物中的营养物质，对免疫系统和整体健康有益。它们能滋养肠道益生菌，减少炎症，增强免疫防御能力，使人体更不容易生病。多酚类化合物通过'兴奋性'机制增强身体防御能力，少量压力刺激身体的修复反应，使身体更强壮，更好地应对氧化应激和炎症等挑战。摄入富含多酚的食物有助于预防感冒和流感。 Dr. Mark Hyman：多酚是健康饮食中不可或缺的一部分，有助于增强免疫力和肠道健康。多酚是植物性食物中的营养物质，对健康和长寿有益，并能增强免疫力和肠道健康。多酚能滋养肠道益生菌，减少炎症，调节免疫系统。多酚具有抗氧化和抗炎特性，能调节免疫细胞并激活抗炎通路。植物兴奋性类似于运动或冷疗法，少量压力能使身体更强壮。多酚是植物的防御机制，能激活人体自身的修复反应。多酚能激活人体的修复系统，增强细胞对压力的抵抗力。现代饮食中多酚含量较低，应优先选择野生食物和再生食物。多酚是条件性必需营养素，长期缺乏会加速衰老过程。人体摄入多酚后，会增强自身抗氧化酶的产生，增强解毒途径，增强免疫系统等。多酚能减少自由基或氧化应激，减轻细胞损伤和炎症。摄入富含多酚的食物可以减轻细胞损伤和炎症。多酚对肠道健康至关重要，对维持健康的肠道微生物组至关重要。肠道微生物组的异常与多种慢性疾病有关。多酚能滋养肠道益生菌，产生抗炎代谢物和后生元。后生元是由肠道细菌产生的化合物，对人体生理和生物学有益。后生元支持先天免疫系统和适应性免疫系统。保护肠道屏障对增强免疫力至关重要，因为大部分免疫系统都在肠道中。肠道是人体与外界接触的主要部位，肠道免疫系统负责识别和对抗外来物质。摄入更多多酚可以增强免疫系统，降低病毒感染的风险。 儿茶素是绿茶中的一种强效多酚，有助于预防流感和感冒。儿茶素具有抗癌、抗炎、抗糖尿病等多种功效。经常饮用绿茶或服用绿茶补充剂可以降低患流感的风险。饮用绿茶或服用绿茶补充剂可以降低患流感的风险。健康的免疫系统和良好的饮食习惯可以降低患流感的风险。饮用绿茶或食用黑巧克力可以摄入儿茶素，增强免疫力。槲皮素是一种具有抗病毒特性的强效黄酮类化合物，存在于多种食物中，包括苹果、浆果、西兰花等。喜马拉雅苦荞麦是槲皮素的最佳来源之一。槲皮素具有抗病毒、抗炎、抗癌和抗氧化特性。研究表明，槲皮素具有显著的抗病毒作用。槲皮素能阻止病毒进入细胞，抑制病毒酶活性，减少病毒载量，并减少炎症。一项研究表明，补充槲皮素可以改善炎症生物标志物，加快清除COVID-19病毒。一项研究表明，补充槲皮素可以降低COVID-19患者的住院率、住院时间和死亡率。补充槲皮素可以带来显著的健康益处。芦丁是一种存在于多种水果和蔬菜中的强效多酚。喜马拉雅苦荞麦是芦丁的最佳来源之一。芦丁具有增强免疫力、促进细胞健康等功效。芦丁具有抗炎、抗癌、神经保护和心脏保护等多种功效。黄酮类化合物具有免疫支持和抗病毒作用。黄酮类化合物具有直接的抗病毒作用，并能增强免疫功能。黄酮类化合物能增强免疫细胞的活性，减少促炎细胞因子的表达。蜂胶是一种具有免疫支持特性的天然树脂复合物。蜂胶可以作为补充剂、液体提取物或鼻喷剂使用。柑橘类水果具有抗氧化特性，富含黄酮类化合物和维生素C。新鲜柑橘类水果的黄酮类化合物生物利用度高于冷冻水果。应优先选择应季、本地的新鲜水果和蔬菜。应季、本地的新鲜水果和蔬菜营养价值更高。冷冻水果在采摘后立即冷冻，可以保留更多的多酚和维生素C。维生素C可以减轻感冒的严重程度和持续时间。莱纳斯·鲍林是功能医学的先驱，他率先提出使用营养物质来治疗精神疾病。柑橘类水果中维生素C和多酚的组合协同作用，增强免疫功能。在感冒和流感季节或出现症状时，可以服用维生素C补充剂。食物是影响人体生物学反应最强大的因素。锌对免疫功能至关重要，有助于对抗病毒感染。锌存在于多种食物中，如草饲肉类、南瓜籽、牡蛎等。可以服用锌补充剂，如锭剂、凝胶、胶囊或喷雾剂。 supporting_evidences Polyphenols work their magic in lots of fascinating ways... and keeps us healthy and protected against chronic diseases... Now, whether it's boosting your immune system... Hey everyone, it's Dr. Mark Hyman... Let's get started by talking about how to eat your medicine... polyphenols. Now, what are those? Polyphenols... but they also support our immunity... All right, so what is the impact of polyphenols... for their antioxidant and their anti-inflammatory properties... This stress that doesn't kill you... are tiny little stress molecules... So it's like a little stress... plant foods, but they're richer in wild foods... Food security is not having enough food to eat... Our bodies respond by ramping up our own defense mechanisms... that help us live longer and healthier... And polyphenols can directly reduce oxidative stress... So when you do this... Now, what about gut health? prebiotics, which is fiber... And why do you need a healthy gut microbiome? linked to everything from heart disease... And also, it's for other compounds... that makes us healthier... something called the innate immune system... is in your gut. Why? proteins, things that leak into your system... The more polyphenols you consume... Now let's talk about a few foods... apples, gooseberries, grapeseeds... They fight obesity... In fact, research shows that regular consumption... or gargling with green tea... great. By the way, I never get the flu shot... When you're looking to beat that seasonal cold... Another really important polyphenol... Very potent flavonoid... and even honey... Now, you can also take it... It's been studied extensively... It blocks the virus's entry... for one week, followed by 500 milligrams... 54% had earlier resolution... lower progression to intensive care... But think about these benefits... Rutin is another polyphenol... like apple peels, black tea... And it's known for its immune rejuvenation properties... show they can even help lower the age of your immune cells... and Versal is supporting overall health... Now, there's a whole other class... Flavanones, flavanols, anthocyanins... Now, they enhance immune function... And one amazing source of flavonoids... Now, you can take propolis... Also apples, pears, lettuce... Now, something to keep in mind... Lemon, lime, orange... And that's why it's important... Now, studies show that when... In addition to, obviously... It also enhances the function... journal in 1969 called Orthomolecular Psychiatry... The combination of vitamin C... Hopefully you don't get symptoms... Also, you want to eat your medicine... that you interact with every day... Another way to get medicine... stop viral replication... are great food sources... hydrate, hydrate, hydrate... in protecting you against cold... It helps with circulation... It replenishes any fluids... opt for warm fluids... Avoid caffeinated and alcoholic beverages... Well, the third health hack... It plays a crucial role... for managing inflammation... Sleep is critical for regulating... Studies show that people... So getting adequate sleep... And when you can basically... And when your cortisol levels... It also decreases the activity... So prioritizing good restful sleep... What else does sleep do? And they have anti-inflammatory properties... Now, the next immunity hack... Now, how does this work? It also enhances T cell function... that promotes the survival... It also activates natural killer cells... Exercise also has great anti-inflammatory effects... Now, this protects our tissues... It also improves circulation... And what about stress? So exercise is a great way... And it also helps your immune function... It's really during deep sleep... Studies have demonstrated that... And this is interesting... Now, this protective effect... But it's important to note... But a sedentary lifestyle... both being a couch potato... Furthermore, improvements in fitness... just by exercising... The next hack is hack number five... It's supplements... Unless you're... You just want to make sure... The next up is omega-3 fatty acids... A daily dose of about 5,000... In fact, having vitamin D level... Another really important supplement... two twice a day... It enhances the immune system... Taking one to three grams orally... It supports the immune system... and also viral replication... So just putting all these... Now, if you're on lots of medications... By incorporating these polyphenol... Remember, it's not just about... Taste follows phytochemical richness... And when a food tastes bland... These small conscious choices... And you will, I promise.

Deep Dive

Shownotes Transcript

Don’t let this cold season knock you down! Dr. Mark Hyman reveals how polyphenol-rich foods, like green tea and citrus, can supercharge your immune system defenses. From gut health to inflammation control, get his top strategies to keep your body resilient and ready to fight off seasonal colds and the flu.

Join the Health Hacks community and follow @healthhackspod on social for exclusive insights, expert advice and the latest in health science.

Which diet really gives you the best shot at optimal health? On Wednesday December 4th, Mark Hyman, MD will answer that question during The Diet Wars, a LIVE digital experience. Joined by Dr. Gabrielle Lyon, they’ll break down the science, debunk the myths, and share their expert perspectives to help you make the best choices for your health. Find out more and get tickets now at https://www.moment.co/markhyman)

Please note: The timestamps may vary slightly depending on which listening platform you are using.

0:00 – How Polyphenols Can Boost Your Health

0:59 – “Hormesis” Explained: Small Doses for Big Health Benefits

2:04 – Gut Health & Inflammation: Why Polyphenols Matter

4:13 – The Power of Phytohormesis

5:49 – How Polyphenols Help Your Immune System & Fight Stress

9:44 – Superfoods You’ll Love: Catechins, Quercetin, & More

17:27 – Seasonal Goodies: Propolis, Fresh Produce, & Immune Vitamins

22:01 – Nutrient-Rich Foods & Hydration Tips

22:40 – Everyday Health Hacks: Hydration, Sleep, Exercise & Supplements

39:38 – Easy Tips for Staying Healthy

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