You Probably Get All The Zinc You Need In Your Diet
Its not difficult for most Americans to meet their zinc needs with food alone, and zinc deficiency severe enough to impair immune function is rare in the U.S. Red meat, poultry, and certain types of seafood are the best sources of zinc. A 3-ounce burger provides about half your daily need.
Zinc is also found in plant foods, such as seeds, nuts, and legumes, but in lower amounts. An ounce of almonds, for example, contains just under 1 mg. Vegetarians and vegans, as well as older adults, might be more likely than others to be zinc deficient, Haggans says. If youre concerned you might not get enough zinc in your diet, talk to your doctor about whether a zinc supplement or multivitamin with zinc will help keep your immune system healthy.
Sally Wadyka
Sally Wadyka is a freelance writer who contributes to Consumer Reports, Real Simple, Martha Stewart Living, Yoga Journal, and the Food Network on topics such as health, nutrition, and wellness.
Natural Treatment For Sinus Infection #1 Probiotics
According to Chinese medicine, sinus infections andseasonal allergies are almost always related to gut and intestinal problems.This makes sense as 80% of your immune system is actually located in yourdigestive system. When you have an overgrowth of bad bacteria in the stomachand colon, your immune system cannot function properly or fight off any foreigninvaders. The bad bacteria also take over and thrive in unlikely places such asyour nasal passages, causing both acute and chronic sinus infections.
If youhave a sinus infection and/or any of the accompanying health problems we listedearlier, you will very likely have a toxic overload of bad bacteria in yourbody. So to kill off these nasty little creatures you need plenty of goodbacteria . The way it works is the friendly bacteria basically runthe bad guys out of town then take up residence themselves which is a goodthing of course!
In addition to this, certain probiotics produce hydrogen peroxide as a natural by-product. And hydrogen peroxide is a powerful bacterial killer and excellent remedy for sinus infections! .
Best Ways to Get Your Probiotics
Using Zinc To Slow The Progress Of Age
Macular degeneration, causing loss of the field of vision from the center out, is the leading cause of blindness in people over the age of 65. Because zinc is relatively abundant in the tissues in the eye that are affected by macular degeneration and because low levels of zinc are associated with macular degeneration, some researchers have experimented with the use of zinc supplements to slow the progression of the disease.
Results of these studies have been mixed. One study found that using a relatively high dose of zinc for two years slowed the progression of early macular degeneration. Another study found no benefit in using zinc supplements for advanced macular degeneration. The best results have were obtained from a study that asked participants to take daily doses of:
- 80 mg of zinc,
- 500 mg of vitamin C,
- 15 mg of beta-carotene, and
- 400 IU of vitamin E.
This combination of nutrients was enough for significant improvement in moderate to severe age-related macular degeneration in at least one eye for most participants in the study.
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Natural Remedies For Sinus Infection And Sinus Headache That Give Powerfulresults
Yes, youve definitely come to the right place to treatand get rid of your sinusitis! We want to let you know this straight up because whatyoull find here are 8 very potent internal and external treatments andhome remedies for a sinus infection that really do work like magic. But you do needto remember something though, we arent just talking about treatments that willgive you quick relief if youre currently suffering from a sinus infection rightnow, were also talking about treatments that will get rid of your sinusitis andprevent you from having another one!
Now while we list some excellent external remedies tohelp with your sinus infection its actually theinternal remedies that are the real meat to treating and getting rid of yoursinusitis for good. Also keep in mind that some of the natural treatments we listwork effectively as both internal and external remedies. We will let youknow which ones these are as we go.
So enough of the jaw flapping, lets get into it with our all-time best home remedies for a sinus infection and sinus headache in order of importance
Sinus Infection: Signs & Symptoms + 10 Natural Remedies
About 35 million Americans suffer from a sinus infection or sinusitis every year. Sinusitis is an inflammation, or swelling, of the tissue lining the sinuses that leads to an infection. It can result in mucus build-up and pain. If youve ever experienced a sinus infection, then you know just how unpleasant it can be much worse than a stuffy nose. While in most cases, a sinus infection will simply leave you running to find a decongestant, in the worst cases, it can lead to surgery to remove an abscess that has developed or the obstruction of the sinuses.
In the United States, sinusitis is the fifth most common medical diagnosis for which antibiotics are prescribed these days. The management of acute and chronic sinusitis is also costing this country over $11 billion every year. That doesnt even include the economic impact of lost work time due to illness.
While antibioticsfor sinus infection are a very common conventional treatment, the majority of sinus infections are actually the result of colds or viruses. They will get better as your nasal congestion improves.
Thankfully, there are a lot of natural ways to treat a sinus infection, including the foods you eat , saline nasal sprays, essential oils and supplements scientifically proven to be an effective sinus infection home remedy.
Also Check: The Best Sinus Infection Medicine
How Much Zinc Is Enough
In the United States, the Institute of Medicine set these recommended daily allowances for zinc:
- Infants up to six months of age should receive at least 2 mg of zinc per day.
- Infants aged six to twelve months and children aged 1 to 3 should receive at least 3 mg of zinc per day.
- Children aged 4 to 8 should receive at least 5 mg of zinc per day.
- Children aged 9 to 13 should receive at least 8 mg of zinc per day.
- Teenaged girls aged 14 to 18 should receive at least 9 mg of zinc per day.
- Teenaged boys aged 14 to 18 should receive at least 11 mg of zinc per day.
- Most adults 19 and older should receive at least 9 mg of zinc per day.
Pregnant teens should 12 mg of zinc per day older women who are pregnant should receive 11 mg of zinc per day. Teenaged mothers who breastfeed their infants should receive 13 mg of zinc per day older women who breastfeed their children should receive 12 mg of zinc per day.
How can you get the recommended amount of zinc? In North America, the easiest way to be sure you are getting enough zinc is to eat a small serving of a fortified breakfast cereal such as Kellogg’s All-Bran Complete or Complete Bran Flakes every few days. In fact, these two cereals contain almost a toxic level of zinc, 64 mg in a 3-1/2 oz serving. You shouldn’t eat them every day! Other fortified cereals contain a full day’s supply of zinc in 1 to 3 ounces .
How To Reduce The Chances Of Getting A Cold In Time
Every year in Germany, the average adult must expect to endure the flu from two to four times, and children even up to twelve times. Therefore a certain risk level is always present. Through smear- and droplet-infections, rhinoviruses spread quickly from one host to another. Within just 24 hours, they reproduce quickly in the nose and throat that cold symptoms set in and spread to people nearby. The average cold is over after 7.4 days, but sometimes it takes up to 14 days. Since there are numerous cold viruses that reproduce very quickly and mutate, there are often veritable flu seasons responsible for many sick notices and missed days at work and in schools. Especially in already weakened or more susceptible persons, the flu can lead to more serious secondary diseases such as middle ear infections or sinusitis. In this case, quick action or better preventive measures should be taken to strengthen the immune system and to resist the flu every time it strikes!
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Natural Treatment For Sinus Infection #7 Diet
What you eat and dont eat are both extremely importantfor preventing and treating sinusitis. All refined and processed foods shouldnot be eaten, especially refined sugars and yeast containing foods as these feed the bad bacteria in your body. Also avoidmucous-forming foods including all processed dairy ,flour products, fried foods and chocolate. If you regularly suffer from sinusinfections, the last thing you need is extra mucous.
For the foods you need to be eating more of, the basicsapply. Plenty of fresh fruits, vegetables, herbs and berries includingblueberries, raspberries and goji berries, and seeds including chia and flaxseeds, along with healthy oils such as organic coconut oil and palm oil. And of course,eat lots of cultured and fermented foods such as coconut kefir and sauerkraut for yourgood bacteria and oily fish for essential fatty acids.
Using Zinc To Fight Colds
Next to vitamin C, zinc is the most popular supplement for fighting colds. The form of zinc you need for stopping a cold before it starts is a lozenge. The idea of sucking on a zinc lozenge every two to three hours just as soon as you notice symptoms is not to get zinc into your bloodstream, but to mix zinc with your saliva which then coats your mouth, the back of your throat, and even the linings of your nostrils.
Zinc is not an immune stimulant. In fact, it reduces the immune system’s ability to generate inflammation to kill cells in the lining of your nose and throat that have been infected by colds viruses. But since it also helps block the entry of viruses in the lining of your nose and throat, it reduces both the speed of infection and the severity of symptoms, giving your body a chance to flush the virus away with runny mucus.
It’s usually best to have some zinc lozenges on hand just in case you catch a cold. Pop a lozenge in a mouth and suckdon’t chewuntil it dissolves. You may take the equivalent of up to 200 mg of zinc for one day when you are fighting a cold. This won’t cause symptoms of overdose as long as you stop using zinc after the first 24 hours. Much of the zinc that gets into your saliva is actually sneezed away. However, using zinc lozenges on a continuous basis can cause copper deficiency, as described above.
- 10 milligrams of zinc
- 9.6 micrograms of vitamin B12
- 900 micrograms of copper
Read Also: Is Zyrtec Good For Sinus Pressure
Got Allergies Consider An Antihistamine
Swelling of the nasal tissues, especially when caused by allergies, often triggers increased , which can further obstruct your airways, explains Dr. Auth. Over-the-counter , such as diphenhydramine and loratadine , can help dry up excessive mucus, he says. If youre taking an antihistamine during the day, check the label carefully and choose one labeled nonsedating.
Are There Any Risks Of Taking Zinc For A Cold
Taking zinc orally is generally safe, according to the Mayo Clinic, but some people have found that the lozenges leave a bad aftertaste, while others find that the lozenges make them feel nauseous. Most experts advise against using zinc nasal sprays, though, as they have caused some people to permanently lose their sense of smell.
Zinc is also known to interfere with certain medications. For example, if youre on antibiotics, zinc can decrease their ability to fight off bacteria by preventing your body from properly absorbing the treatment and if youre taking penicillamine to treat rheumatoid arthritis, zinc may reduce the drugs ability to ease joint pain.
So, if you are taking other meds, its best to talk to your doctor before starting any sort of zinc supplementation.
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If Taste Is An Issue Cant I Just Take A Pill Or Use A Nasal Spray
The coating that a zinc lozenge or syrup leaves on your tongue and throat may actually be part of what makes it effective thats how it comes into physical contact with the rhinovirus. As for that nasal spray, it may make you lose your sense of smell, potentially permanently, which is reason alone not to use it. The United States Food and Drug Administration issued a warning about these products in 2009.
Include Horseradish In Your Daily Diet
Horseradish might not be a common food you eat everyday, but it does have a lot of health benefits. The health benefits of horseradish are mainly attributed to its high nutrient and mineral content, which includes dietary fiber, vitamin C, folate, potassium, calcium, magnesium, zinc, and manganese, as well as its organic chemical composition of enzymes and oils, like sinigrin, a powerful glucosinolate.
This spicy root acts much the same way as chili peppers, reducing inflammation and stimulating the immune system.. It also has antibiotic properties.
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What To Include In Your Diet As A Starter For Sinus Infection Home Remedies
- Vitamin E found in nuts helps support the immune system.
- Wholegrains and Pulses for Vitamin B.
- Vitamin B also helps to maintain the immune system.
- Shellfish for a Zinc deficiency.
- Sinus infections are often caused by a viral infection and zinc is known for its anti-viral properties which helps as a sinus infection home remedy. Zinc is also a natural nutrient for the immune system.
- And then of course the HOT STUFF!!
- Anything that makes your eyes water and your nose run can help get through that sinus blockage, so eat the garlic, the hot chilli , horseradish and cayenne pepper.
If you are unsure of any of the terminology used on this page go straight to our very own herbal dictionary to get an explanation of the words that you might not quite understand.
Best Natural Sinus Infection Remedies
Zinc is a perfectly natural remedy for a sinus infection, but it is generally taken when the symptoms of a cold first begin, as a preventative solution. There is quite a bit of controversy surrounding Zinc treatments especially with regard to the delivery of the Zinc, the type of Zinc compounds used to deliver Zinc to the immune system, and dosage sizes. However, evidence is mounting that Zinc does indeed have an effect on the range and intensity of the common cold. You can find or you can try the zinc in supplement form.
Saline nasal irrigation is a great way to reduce pain and congestion in the nasal passages. Saline irrigation has seen wide and popular usage in western medicine as a way to treat chronic sinusitis, and it is particularly useful for treating children who are sensitive to decongestants and other pharmaceuticals.
Elevating of your head is something you might want to try to relieve the pressure of a sinus infection without the use of medicine. Sleeping with your head slightly elevated above the rest of your body allows your sinuses to drain more readily than they would if you were sleeping on your stomach. I find propping myself up on a couch with a couple seasons of my favorite British comedies works wonders when Im suffering from a sinus infection.
Also Check: Does A Sinus Infection Require Antibiotics
Runny Nose And Postnasal Drip
When you have a sinus infection, you may need to blow your nose often because of nasal discharge, which can be cloudy, green, or yellow. This discharge comes from your infected sinuses and drains into your nasal passages.
The discharge may also bypass your nose and drain down the back of your throat. You may feel a tickle, an itch, or even a sore throat.
This is called postnasal drip, and it may cause you to cough at night when youre lying down to sleep, and in the morning after getting up. It may also cause your voice to sound hoarse.
When Is Allergy Season
While people can be affected by allergies year round, allergy season is often the worst time for people with suffer with allergies. Allergy season usually strikes in spring when the temperature first rises to about 60 degrees and stays there for 3 to 4 days. This is the perfect time for plants to release pollen into the air.
Read Also: Best Over The Counter Allergy Medicine For Sinus Pressure
This Is How Zinc Can Help You During A Cold
Zinc is effective in fighting colds because it prevents the adherence of cold viruses to the host’s cells in the nasal mucosa it simply drives them out due to the fact that it occupies their docking location. Additionally, it inhibits the growth and stops the reproduction of these germs. Finally, zinc helps to alleviate the possible inflammation reactions caused by a cold because it prevents the release of histamine and stops the prostaglandin metabolism. Thus, the nasal mucosa does not swell as much, allowing the person to breathe easier. Owing to these findings, zinc should be taken in the form of a lozenge or gurgled as solution from an effervescent tablet before being swallowed. Although many complain of the taste, this is the only way that zinc can have a direct effect on the mucous membranes, fighting the viruses where they are instead of having to take the detour through the digestive tract.