Nutrition for Immunity

Emily: 0:00

Welcome to wellness. Miss the podcast where we take a hard look at the nutrition and wellness industry through a no bullshit lens. My name is, and I'm an anti-intuitive eating ed diet and yoga.

Vanessa: 0:13

And my name's Vanessa. I am also a registered dietician and I specialize in hormone. Emily. And I met back in college when we were studying to be dieticians and we basically never left each other's side. Since the moment we met and post grad, we haven't really left each other's side either we live across the country from each other, but that hasn't stopped us from being business partners and talking almost every minute of every day.

Emily: 0:40

Let's get into this week's episode. Welcome to this week's episode of Wellness Myths, and today we are talking about nutrition for immunity. This has been quite the hot topic, I think, as we move into the winter seasons. We already did an episode on nutrition for covid and supplementation and all that. There might be some repeats, but we're really gonna take a much broader look today in this episode.

Vanessa: 1:18

Yeah. And when I, I was thinking about doing this episode earlier today and in thinking about this, I was like, you know, sometimes people are much more like critical of, you know, a home remedy or something like that. And I was like, why is that? Why is someone like, oh my gosh. Like, why don't you just take like, we're gonna talk about oil of today? And I've had people tell me like, why don't you just take cough medicine? And it's, so we, I'm like, what is this? Is it just like the human ego that's like, oh, like something that, I don't know what that is, but it's at the store and it has a label on it and it says it's gonna like be good for my cough and like this other thing. I don't know. It's like too like naturey. And they're like, yeah, that must be.

Emily: 2:09

I think it's like this weird, like it's so funny, right? I live in Portland, I live on the West coast. It's like I have like so much of the opposite where it's like I would never take cuffs, syrup. Like it's so bad for me. Like I only take things in nature. Like I feel like both of those like types of attitudes are really like binary in your thinking that you can only have like one sort of solution. In reality, like different things are indicated all the time, and like both of those might be helpful to you at different spaces, but it's so funny to see like everybody's bias against like or for natural remedies.

Vanessa: 2:46

Yeah, it's, it's very interesting. But as you'll see, Emily and I are definitely all for it. But the biggest thing is making sure. That your immune system is strong. So your best bet is trying not to get sick at all, and avoiding it. Cause once you're sick, then you know, that kinda leads you down a road. You're, you know, all already in the backseat. So it's kind of hard to, then you're fighting it which obviously you can use nutrition to do, you know, maybe paired with some other things as well. But our best bet is trying to prevent when we.

Emily: 3:21

Yeah, I feel like a lot of our conversation today is gonna be preventative, like actual tools that you can use in your routines to try and kind of avoid the sickness that like pretty much everybody has right now. I'm not, I might sound a little sick day, it's just allergies, I swear. But. You know, I think the most important thing, and we're gonna break down like nutrition, nutrients, and the immune system in a second, but you really need to look at your risk factors and make what adjustments are helpful and accessible for you. Like you might listen to some of the things we say today and be like, eh, I don't really feel like that applies to me, or I don't need to do that. Yeah, like that's the point. Everything is really individualized. This of course, is a general conversation, but it's up to you to kind of parse through and be like, okay, what am I at risk for? What am I not like? you know, I was just thinking about how I gave Matt these. Big ass immunity, supplement pills, and they're like huge. Like they have so many different things in them. He doesn't mind taking pills. He did accidentally chew them to like horrible results. He's like, FY, you're not supposed to chew these. I'm like, yeah, no shit. but like his, have a lot of different types of com components in them. I feel like maybe he doesn't always eat as varied as I do or eat as regular or enough food sometimes. And so I'm like, okay, I feel like this is a good option for him. Whereas for me, it's like I'm like, maybe I don't eat all that extra stuff. I'm just gonna stick with one particular supplement. Like, you can make little choices based on kind of what you have already going on in your life. And we'll talk more about this later, but if you don't have the proper basics down, like sleep, stress management, you know, keep your focus in on that. We're not gonna dive deep into that too, cause it's not what we're talking about. But if you don't have those things down or that you're not having a plan for those things focus in on that first. I don't want you to waste, waste your time doing all this extra shit that you don't need. Okay. So, Let's kind of talk about what each nutrient does. So we have vitamin C, everybody knows the associations with that and sickness, which we're gonna get into.

Vanessa: 5:19

Vitamin C is like the OG of immunity. I feel like it's like the sexy immunity vitamin, Everybody knows about it. Everybody is like, you know, at the slightest sniffle, like, take your vitamin C. So it's

Emily: 5:35

A

Vanessa: 5:35

well documented and people are here for it.

Emily: 5:40

Yeah. And I'm gonna kill the mood a little bit later on that, so stay tuned. But it enhances microbial killing and can reduce acute respiratory infections. Like I said, first sign of a sniffle vitamin

Vanessa: 5:51

It also, Reduces your chances of getting scurvy which is something you should care about if you are doing the carnivore diet

Emily: 5:58

Yes, vitamin C deficiency is so real. Okay, vitamin A and vitamin E. Both of those improve innate immune functioning. It helps serum levels of immunoglobulin and production of specific antibodies. You've got vitamin D that helps by fighting respiratory infections and tuberculosis. Iron helps your immune system, folic acid. Cell immunity. Zinc can help your immune system or your immune cells function better. Probiotics and probiotics, all of our listeners should know these. It can improve local immune response and gut health. So those are just kind of like the key nutrients that we're looking at overall for immunity and that you might wanna look for those specifically if you're looking at like a multivitamin for immunity or something like that. I know this is kind of what I did. Selecting my partner's immune system, vitamin.

Vanessa: 6:51

And a quick mention about, so I know Emily just mentioned prebiotics and probiotics and. I think that's something else that's a pretty popular idea, which is true is the gut is really, really important for so many things. But actually 70% of our immune system resides in the gut. So that is huge in making sure you have a really healthy gut and that starts with. Eating the prebiotic and probiotic foods along with fiber. I think we have a whole gut health episode. We're probably due to record a new one soon here. But the role of the gut in immunity definitely can't be overstated.

Emily: 7:28

For sure. And probiotics are gonna be those fermented foods, probiotics, leaks, garlic, onions, artichokes. But you're gonna, we have a whole episode about that, so you could, you could listen there, but it is, it is a big component for sure. So I'm gonna talk about zinc first, and partly because this is the vitamin that I'm supplementing with this season. And for a couple reasons. I feel like everybody's always like, what do you do as a dietician or something? And we like never answer it. This is like the one time I will partially because I already had a bottle of zinc in my At home pharmacy that I'm running, I have like 800 supplements. So I already had it. So that was like the convenience of that factor. But zinc is in a lot of foods that are animal products and since I don't eat those it felt like kind of a good, good choice. There's a lot of data about zinc and the immune function, benefits of zinc. And really deficiency in zinc was only discovered in the 1960s. Did you know that Vanessa?

Vanessa: 8:28

Hmm. I don't think I knew that.

Emily: 8:30

Yeah, it's like a newer thing. And zinc is involved in regulating immune cells. So what we're trying to do with zinc is have just enough so that you have balanced immune cell numbers and functions, and you have a balance between your tolerance and defense of your immune system. So if you don't have enough zinc, you might have inflammation, you'll just have less T cells resulting in less immunity. If you have too many. Things can go the opposite way. It's really similar as if you don't have enough. So I definitely wanna caution everybody. 40 milligrams a day is the upper limit. Like I personally take about 15. I don't really take it like every single day, but it just totally depends where you're coming from on that. You just don't wanna be taking too much. So be aware, it's like, like we say all the time, you can definitely have too much of a good thing and you're not like just loading on zinc pills just in case to like really up your immune system. It will have the opposite effect

Vanessa: 9:25

Yeah, there's all, there's always a downstream effect. Like if you take too much zinc, it can cause a copper deficiency. So it's like you think you're doing one good thing and then you're setting something else kinda outta whack. So you definitely wanna be careful.

Emily: 9:41

It's so funny you mentioned that too, because my zinc supplement is chelated zinc and it has copper in it as well for better absorption. So if you're gonna get a zinc supplement, you might look at that. And to make sure that you're not in the situation like Vanessa is talking about. If you are taking zinc and you're noticing diarrhea, stomach pain, vomiting, nausea, those are signs, you're taking too much. It's not good. Back off. Again, like we can't.

Vanessa: 10:04

sorry, quick interjection there. Also, if you're noticing that your stomach hurts after eating zinc. Make sure you're eating. Zinc is a supplement that like you cannot take on an empty stomach. You will feel very, very ill. I actually did this the other day. I was on my way to work and I, like all of a sudden started feeling so ill, and I was like, oh my gosh, like, am I going to puke? I was like, do I need to turn around? Can I not go to work today? What's going on? And I had, I had taken zinc in the morning and I did eat, but I just didn't eat very much. Like I was kind of just eating because I was taking that supplement right then and I then finally I was like, oh, that's why I like, feel like I need to like pull over and throw up because I did not eat enough with this supplement.

Emily: 10:55

oh my God. You didn't tell me that. I'm like shocked actually.

Vanessa: 10:59

it was horrible.

Emily: 11:00

Wow. And you know, you don't always need a supplement, right? Like food sources of zinc can be meat, fish, eggs, poultry, dairy, beans, chickpeas and tofus also have zinc. You can get them from fortified breakfast, cereal, oysters. There's always a lot of zinc and oysters as if that's like a usual part of anyone's diet. Like, for example, 3.4 milligrams of zinc are found in a cup of beans and a cup of chicken is 2.1 milligrams of zinc. So likely you're already in taking some zinc in your diet. But if you're thinking that maybe you don't include a lot of foods like this, they're not daily for you. Anywhere from eight to 11 milligrams or so per day is recommended as a supplement. If you have a deficiency, they might give you anywhere between 15 to 40. And as you age, zinc deficiency is even more prevalent, so this can be way more indicated for the elderly.

Vanessa: 11:53

Yeah, zinc is definitely a great supplement and something that I always have in my little personal pharmacy as well. It's also something, just side note for people who have high androgens, it can help lower your testosterone if that's something you are looking to do.

Emily: 12:10

I did not know that. Thank you.

Vanessa: 12:12

Mm-hmm. you're welcome.

Emily: 12:14

You just love that I didn't know something and you got to tell me. I could like feel the like excitement coming from your body right now.

Vanessa: 12:22

So one of Emily and I's favorite supplements? When we have a sore throat or cough or we feel it coming on. Really when you feel it coming on is the best time to take this? I. Typically don't take it preventatively. I think Emily has been this year because she is like extra afraid of getting sick.

Emily: 12:39

I have, I've been rubbing it all over my feet like almost every night, except that I was, I like read some research that said you're not supposed to use it all the time. So then I backed I'm it on my feet.

Vanessa: 12:51

Yeah. So it is oil of eg. And I really wanna make a distinction here because if you type in oil of EG into your computer browser to order some, what will pop up, most likely will be a regal oil, essential oil or a reg. Essential oil. Which is not the same thing. There is a sector of people that eat essential oils and that is not safe to do and that something we recommend. So

Emily: 13:20

I had to really, like the other day I had to Which I'll laugh if she's listening to this, but my friend like offered me a spray of peppermint oil and water mixed together to put, and I was like, oh, like for my, you know, wrist or my like s sleeve, like, no, right in the mouth. And I was like, oh no. And I was like, I don't wanna crush any like, dreams or excitement here, but man, like, you can't be doing that. Like, it's just, it's not, it's not good to eat them. It's so not good to eat.

Vanessa: 13:50

Well, and the thing is, is essential oils aren't made to eat. So like we don't really know what. How they were processed, like what the standards are, are kind of all over the place. So like it's not something you wanna ingest. If you want to diffuse it, awesome. Even if you wanna put it on your skin, fine, but I would not put it in your mouth. And with some essential oils, they're not even good to put on your skin directly. You wanna put'em on with a carrier oil so,

Emily: 14:20

for sure.

Vanessa: 14:21

So, yes, big distinction here. There's oil of AEG that is a supplement. You can get it in a capsule or a dropper. And there is a regno essential oil which would also be a liquid of a course. They are made in different ways. The essential oil is much stronger and should not be eaten, or it's more concentrated. Whether you decide to use a capsule or dropper if you're interested in oil, I don't know that there's any research out there directly that says one is better than the other. I personally like the liquid better. I think it works better from my own anecdotal experience. I know Emily likes to rub it on her feet. I put it under my tongue and then I gurgle with it. It does

Emily: 15:05

It's just so, it's so brutal. Like it's just so Vanessa loves like recommending stuff and then like not telling anyone, like you're gonna be like in another dimension, like absolutely hating your life. When do you do this? But like, do it.

Vanessa: 15:19

Okay. I fully disclose it is not a great experience. It burns. But it works really well. Like if I'm starting to get a sore throat, I will do that and especially if I catch it right on at the beginning. A lot of times it'll curb it completely and I won't end up getting sick. And even if I do have a very sick throat or sore throat, I will still do it to try to, you know, decrease the length of, you know, how long that sore throat lasts and things like that. And there has been studies that show that it has had positive effects with people with upper respiratory infections in one study compared to a placebo group. Those who these people used it in a spray mixed with eucalyptus, peppermint, and rosemary. And they had reduced symptoms of sore throat, hoarseness and cough compared to the placebo. It's definitely something, it has a little bit of research, it doesn't have a ton. And that's something too that I feel like you'll look in a lot of literature and it'll say like, we need more research on this. And yeah, we probably do, but also, like anecdotally for myself and a lot of people, I know it works. It's generally safe. So I would say it's worth giving it a try if that's something you're interested. and you're not like allergic or anything like that,

Emily: 16:43

Right, right. Like it's, it's almost like you're not really gonna harm yourself. So like why not give it a shot? I think again, it's like looking at like what are your specific risk factors and what do you think's going on? Like oil vire is more of a viral fighter rather than like microbial or bacteria. And so like, thinking about that, like if you know what's going on with you, like there's so many different tools for different things. So sometimes it. Throwing stuff at it and seeing what works and what doesn't. You're usually feeling like pretty desperate when you're sick.

Vanessa: 17:15

so it is primarily known as an antiviral, but it actually has antibacterial properties as well and antifungal.

Emily: 17:23

Cool.

Vanessa: 17:25

I don't know why the antifungal, I was like thinking of like people with like fungus feet. And then I was like, would that work?

Emily: 17:34

maybe.

Vanessa: 17:34

rub a little bit of like oil oregano on it. Honestly, it's worth try. Why not

Emily: 17:40

It's worth a try. Literally, why not?

Vanessa: 17:42

And then I think we mentioned this, that you rub it on your. So I said a lot of times I put it under my tongue. You can rub it on your feet. If you do that, make sure you put socks on. You probably don't wanna get like oil around your whole house. So you'd

Emily: 17:56

Socks are

Vanessa: 17:57

pair of, yeah, a pair of thick socks on after you put it on your feet. And I don't mind the smell of it personally. But it's a different smell and it's strong. So that's something to kind of be aware of.

Emily: 18:11

Totally. I think also too, people are always kind of wondering like, what's a specific immunity boosting food? And there's like no one answer to this. Definitely. I mean, fruits and vegetables. Yeah. Like, you know, that. This like leads back to the conversation we had during the Covid episode where it's like, people are always like, why is everybody saying get the vaccine but not eat fruits and vegetables? It's like, I don't know what message you missed. We've been saying that everybody kind of knows that. So I don't wanna go into like the obvious things too much. What you might not really be thinking of is the fact that you don't wanna skip meals, you wanna eat enough calorie. That's like a huge one. Especially if you're dieting. Lack of calories, lack of protein, lack of nutrition in general as a whole can be detrimental to your immune system. So avoid dieting, avoid restricting, don't skip meals

Vanessa: 18:59

which is funny, I think because a lot of times people think of dieting as something that's healthy. And so they're thinking like, I'm on a diet, I'm restricting, and in actuality you may not be getting enough nutrition and you may be harming your immune system among other.

Emily: 19:22

And Sure. You might be including, like usually when people are dieting, I mean, dieting is such a broad term, so I don't really like to talk like this, but like, you know, usually when people are dieting, they're including a lot of fruits and vegetables. That's great, but if you don't have enough calories, you don't have enough protein, it's not really gonna do anything. Like, those are, those are like your additives, not your basic building blocks. Like we said, the vi, if you're super, super stressed and have no coping tools, if you're super sleep deprived, like. These things might not have a huge impact on you. And I'm not saying that to be mean or to be like, you can't do these. I mean, you, you totally can. It's just like I want you to keep your expectations kind of tempered on it. And I don't want you to feel like you have to intake all of this new information. If those basics aren't happening, don't worry about it. Just focus on that. A couple foods that have been shown to be. Positive for your immune system. Walnuts, right? They've got omegas, they have vitamin E in them, flax seeds, Brazil nuts, another one, Brazil nuts have selenium in them. You need like two Brazil nuts a day to get your source of selenium and to oxidant in. And there's not really very many other foods that have that. So Brazil nuts would be definitely a really. Idea Trader Joe's sells them like pretty reasonably priced. That's where I get mine. And you can put them in your smoothie. You can just have them as a snack, whatever. That's definitely one that's a little more under the radar, I think. Consumption of cauliflower, cabbage, brussel sprouts, all those cruciferous veggies have a good result against microbial infection. It has an active component called iso sate signate, and helps in regulating gut metabolism. So those are kind of like the few foods that I saw floating around the research. There's more like there's definitely more foods out there that can be helpful, but like we said, we went through that list of vitamins with you. Any food that has those vitamins, it's gonna be helpful.

Vanessa: 21:14

Yeah, absolutely. Another nutrient that I wanted to bring attention to and this is more in relation to the gut is. Glutamine. So glutamine is important for the gut but it's also important for your white blood cells. So your white blood cells require glutamine for proper function, so that means. Maybe a supplement might be a good idea. You can also find glutamine and things like bone broth which everybody seems to love like in the last five years. But if you're someone who is vegan or vegetarian you might just look at doing a supplement. And if you're someone who is interested in bone broth You could buy some that's on the market. There's tons of different brands now but you can also make it quite easily. So if you have a crock pot, if you have like a farm near you, they almost always have bones that you can get for pretty cheap. So of course you can, you know, buy it easily at the store, but it's really it's really pretty cheap and simple to make too, if that's something that you're interested in. can just freeze, keep in your fridge, whatever you wanna do.

Emily: 22:23

This is like the perfect segue into me talking about some myths and about immune boosting nutrients because the number one one is about soup and like chicken noodle soup. Especially because like at the end of the day, like that's has a lot of those same components. And. I was like reading, it was like in an article and it was talking about like, okay, like chicken soup can help you feel better. Like we know, like comforting, like that kind of thing. Honestly, every single time I'm sick, we make like a vegan chicken and dumpling soup situation. Or like anytime anyone else is sick, I'll make it for them.

Vanessa: 22:57

Like more than anything, it just feels good. Like especially if your throat hurts, you like want something warm, you don't wanna chew things.

Emily: 23:05

a hundred

Vanessa: 23:06

feels good in your throat too.

Emily: 23:08

Yeah. And there's no like specific like study about chicken noodle soup, but we know that like the vegetables and chicken noodle soup can, you know, help fight inflammation. We know liquids, like it's an easy way to get in a lot of liquids. I feel like everything at the end of the day we're like, it's probably just because it hydrated you. And that's like another one, like, it's like celery juice last week. Like, I mean, yeah, but like it's also hydration. Bringing it back to like kind of the basics. I also wanted to touch on vitamin C because there's a lot of like interesting research about this. Vitamin C might shorten the duration of your sickness, like Vanessa said, right? When you feel sick, loading yourself up, that's positive. That's about like eight grams daily that you wanna take within 24 hours of symptom onset and do that for at

Vanessa: 23:56

Wait eight grams.

Emily: 23:58

Yeah, that's what it

Vanessa: 23:59

That's a lot.

Emily: 24:01

I know,

Vanessa: 24:02

holy toast. Like if you, so for audience, if you're like if eight grams just seems really ambiguous to you, if you're thinking of like an emergency packet, I feel like most people are pretty familiar with that. Or airborne. Usually that is a thousand milligrams. So if you take that, so that would be one gram. And eight grams is so much holy toast.

Emily: 24:29

it says. I know. I think like people think like vitamin C can keep you from not getting sick, and that's like, it's just not true. Like it doesn't really do anything like for the preventative you know, it's. Reasonable too. Like that you can get this, the amount of preventative, like from your diet, like you're eating enough vitamin C, no one has a vitamin C deficiency. Otherwise you'd have scurvy and your teeth would be ble, your gums would be bleeding. You would know like you don't have it. Everybody gets enough pretty much. But. You know, regular supplementation might have a place in special populations like people who are under like super high stress or people that like have a marginal vitamin C status for whatever reason. But otherwise there's not really a reason for you to be like over, like loading yourself up constantly on this supplement preventatively. There's not really like a ton of consistency among the.

Vanessa: 25:21

So I think something important to think about here though, when we're talking about, so if you are not necessarily taking vitamin C on a daily basis, cuz like Emily said, you're gonna get that you know from your food. But when we think about getting sick, we also don't want. You to wait until you're like hacking up a lung and like till you're like, oh, I'm definitely sick. I would look for those beginning signs of like, man, I, you know, I had a good nights of sleep, but I'm, I'm pretty worn out today. Like, those, like very, very beginning stages of. Like, something's kind of weird. Nothing has happened like that. I'm necessarily symptomatic yet. But I'm noticing my body, oh, I'm a little, you know, I'm maybe a little tired, sluggish kind of those very, very first signs, and that's when, you know, supplementing with vitamin C or oil, eg. Or some of these other supplements we talked about, it would be a really, really good time to start right then.

Emily: 26:26

Definitely. And a lot of. Products are kind of selling that to you, like as an ongoing basis. And so I just kind of wanted to touch in on that because I think that that supplement particularly gets a lot of play. And there's been a lot of like, do you remember when we were in school and like one of our professors was telling us like, you know, it was sort of a like hypothesis without data behind it. And then, Community just went wild with it. And that was never like fully proven as like this immune boosting supplement like ever, but just like this one doctor was like, yeah, it is. And so then like everything just went kind of crazy. It kind of reminds me of like weight and like fat phobia and stuff, if you've listened to episodes on that. But yeah. Do you remember that? No.

Vanessa: 27:09

No, I don't.

Emily: 27:10

Yeah. It wasn't like advanced human nutrition. Anyways, but, so I think it's good to like just keep yourself aware with that, that, yeah, vitamin C can totally have a place, but it's, it's kind of a large myth in that it can just like prevent you from getting sick in general when you're healthy.

Vanessa: 27:28

But borderline eat your fruits and veggies, so you get enough vitamin C every day and you don't have to supplement any extra.

Emily: 27:35

There you go.

Vanessa: 27:36

So along with all of those supplements and different foods that Emily and I were talking about, and you know, just generally trying to eat a diet that has lots of fruits and veggies, lots of fiber lots of those things that are gonna keep you well, you also wanna think about the lifestyle factor. So Emily mentioned this before, like if you're super stressed out you. Thinking about supplementing, like you're going way too far ahead. Like you need to go back like 10 steps and start by addressing the stress, but things like, you know, poor sleeping habits lack of exercise. Being deficient in nutrients like vitamin A, B, iron, zinc excessive or strenuous exercise having gut issues. All of those things are going to contribute to lower immunity. So, You wanna think about those things too. So if you are starting to feel sick and you're going out to dinner with friends, hopefully if you're starting to feel sick, maybe you just stay home. But maybe you're at that very beginning stage where you're just a little worn out and you're not sure if it's cuz you've had a long day or if you are maybe starting to get sick, like maybe choosing to. Order a glass of wine or a cocktail, maybe ordering a mocktail instead because things like alcohol are, are going to have a negative effect. And Emily and I did a whole episode on alcohol and people don't always appreciate when we say this, but there's just like no way to. Cut it other than like, alcohol is poison. It's fine to engage with, but it ha it, it's not health promoting. Like it, we've tried to make up all these stories for ourselves to like, you know, make it okay that we drunk drink alcohol and it is okay that we do. But it's not health promoting. Like that's bottom line. It's not, it's, it's just.

Emily: 29:31

It's just not, even if you mix it with kombucha

Vanessa: 29:34

Even if

Emily: 29:34

do

Vanessa: 29:35

it with kombucha.

Emily: 29:37

we used to do

Vanessa: 29:38

Yeah. Yeah.

Emily: 29:39

Yeah, and I mean the fact that like it can have this like cascading effect of then you're not sleeping as well and sleep is like the most important thing when you're battling some sort of infection virus, whatever. So it's really important to kind of check in with yourself on all of that and. Looking at your specific risk factors and your specific behaviors when it comes to keeping your immune system kicking this year. And also it's been a while since we've been fully out around people, no covid mitigation efforts happening. So. You might find yourself getting a little more sick than usual this year, and that's normal. And your immune system is not tied to your morality. It's okay. If you're sick, that's fine. We just wanted to give you some good tips so that you don't feel like you are alone and you have a lot of helpful aids that you can call on that we've provided for.

Vanessa: 30:35

And if you have any questions about nutrition for immune support, let us know. And also let us know if you started trying any of the things that we mentioned this podcast, and if that helped you.

Emily: 30:48

absolutely. And stay healthy, everybody.

Vanessa: 30:52

Happy holidays.