The Cornerstones of Healthy Food Systems

Preparing for Cold and Flu Season

September 19, 2022 Mary Lucero Season 1 Episode 15
The Cornerstones of Healthy Food Systems
Preparing for Cold and Flu Season
Show Notes

In this episode, Dr. Mary Lucero discusses biologically sound strategies for preventing infections and staying healthy through cold and flu season.   Her strategies are based on peer reviewed research, including the studies referenced below.

Exercise and the Regulation of Immune Functions.  Get ready to review all those T-cell and cytokines you learned about in high school biology.  This article reviews exercise research to show why the authors conclude exercise is a powerful behavioral intervention that has the potential to improve immune and health outcomes in the elderly, the obese, and patients living with cancer and chronic viral infections.

Mindfulness meditation and the immune system: a systematic review of randomized controlled trials.  This article features potential benefits of meditation on the immune system.  It also illustrates the remarkable difficulty of measuring these benefits in a manner consistent with the scientific method.

Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition:  Considerations during the COVID-19 Crisis.  This article was written in the early days of the global pandemic, before there were medical treatments for COVID-19.  It emphasizes the value of applying what is known about good nutrition to promote a strong immune system.   The insights may apply to any situation that requires a strong immune response.

A Review of Micronutrients in the Immune System - Working in Harmony to Reduce the Risk of Infection:  This article highlights the synergistic roles that vitamins and minerals play to support immune responses.   It acknowledges the limitations of clinical studies, and needs for more research.  So how can the consumer respond before the research is complete? (when is research ever complete?)  One approach is to look for multinutrient supplement blends known to contain safe levels of all of these nutrients, and discuss your choices with a nutrition professional.


These vitamin and mineral supplements  contain ingredients known to support healthy immune systems, as documented in one or more of the scientific studies noted above.  The supplement formulas were not tested in the studies above.     Supplements purchased through the links below support our podcast efforts.   

Beyond Tangy Tangerine® (BTT) 2.5  - This water soluble blend fo

The Cornerstones of Healthy Food Systems Podcast Introduction by David Lucero.
Theme music by Zakhar Valaha 

This version was updated in summer, 2023, when we decided to remove the website reference.  The only change was to remove the word cornerstones from the website reference. 

This podcast is created and produced by End-O-Fite Enterprises LLC.

The podcast is supported when you purchase our products and services, or when you purchase products from our affiliates. Affiliate links may be found in the show notes and on our virtual marketplace.

Visit our market to find:

  • virtual course offerings
  • great books on any topic
  • nutritional supplements and more to keep you healthy