Immunity And Nutrition

Before you head out to the health food searching for the perfect supplement, first, make sure you have done all the basics.

A balanced diet is basic. A study at Tufts University revealed that a deficiency of nutrients that include vitamin A, vitamin E, zinc and many others could weaken immune cells. Experts recommend a wide variety of fruits and vegetables including, oranges, leafy green vegetables and tomatoes. In addition to vitamins and minerals these foods are rich in antioxidants that protect immune cells from damage and keep blood vessels elastic. Immune cells such as T cells and natural killer cells travel via blood vessels. Avoid too much fat, which blocks vessels. Stay well hydrated, this ensures the viability of immune cells that line the mouth and sinuses.

State of mind is critical. The immune system loves a stress free environment. When all is well wounds heal nicely and people suffer less illness. One study showed that students were given a small cut in their skin at the time of exams. It took 40% longer for these cuts to heal than students given the same cut on summer vacation. Not all of us can avoid stress entirely, but finding a way to deal with it can keep your immune system functioning up to par. Experts recommend deep breathing, meditation, massage yoga etc. until you find a form of relaxation that works for you.

Exercise is encouraged. Mild exercise has always been considered an immunity booster. On the other hand, it used to be thought that vigorous exercise caused the immune system defenses to drop. One study indicates that women who took brisk walks, 45 minutes day, 5 days a week over a three month period were less likely to get colds or flu than non exercisers. David Nieman, a well known exercise immunologist thinks that the vigorous exercise increases heart rate and the increased blood flow nudges more immune cells into circulation increasing the likelihood that they'll spot and destroy invaders.

One reason that intense exercise might impair immunity temporarily is that it uses up glucose an important fuel for immune cells. In one series of studies scientists found that drinking a carbohydrate rich sports drink or fruit beverage before, during and after a strenuous workout helps replace glucose keeps the immune cells functioning up to par. Some exercise specialists think that getting enough complex carbohydrates throughout the day prevents even this temporary drop in glucose. (See carbohydrates on this website)

Exercise, fat and immunity- In May 1999 a study conducted at the University of Buffalo on exercise and immunity revealed that runners (>40 miles/week) who ate a low fat diet (<17%) had higher levels of inflammatory prostaglandins than the runners on a higher fat (32 to 41% fat). At higher fat intake runners have lower levels of these bad prostaglandins, free radicals and hormones. Earlier studies reported that increasing the fat improved endurance with no negative effects on weight, body composition, blood pressure, pulse or cholesterol. Monounsaturated fats like olive and canola is the favored fats for a healthy immune system. (See trimming the fats on this website). Before you increase the fat in your diet (and calories) remember

Sleep is essential. There is not direct evidence that missing out on sleep now and then can substantially increase the likelihood of getting sick, but sleepless nights can make people feel more irritable and that may worsen the immunity suppressing effects of stress. New information on actual risk of diesease in sleep deprived individuals is under investigation. (This article will be updated as more is learned about the outcome of that investigation)

Supplements that work

Vitamin E- The Tufts study referred to above indicated that vitamin E was a substantial immune booster. They looked at people >65 years of age. The amount of vitamin E that we need every day is seldom provided by a "healthy diet". Most of vitamin E is in fat, and the healthy diet is low in that nutrient. A supplement that gives you 200-400 IUs should be adequate. This dosage works for heart health.

Caution: Vitamin E is a blood thinner. Did you know that Coumadin, aspirin, gingko biloba, garlic, ginger, ginseng, feverfew, etc are all blood thinners. Before embarking on any new supplement use always discuss it with your healthcare provider.

Multivitamins that include the full spectrum of minerals. A study of older adults indicates that the supplement on a daily basis boosts the number and responsiveness of natural killer cells and T cells. Folks who took the supplement produced more antibodies and had fewer infections.

Look for names you trust like Centrum, there are different formulations for adults over 50.

My favorite: Dr. Art Ulene has created a package of vitamins and minerals. There are a lot of pills to take, but there are a lot of nutrients packaged together. For the under 50's, Dr. Art Ulene's Nutrition Boost for Men and Women. For the men over 50, Dr. Art Ulene's Optimal Vitamin Formula for Men. There are a lot of ingredients in all of his formulations that have yet to be absolutely proven beneficial, but there is nothing here that can hurt.

Echinacea- Two studies indicate that this herbal may be beneficial for the immunity. In a German study people who took Echinacea had milder fluelike symptoms than those did on placebo (sugar pill). Others find that taking this herbal lessens the likelihood of respiratory infections. Works best taken at the early stages of a cold. German Commission E which regulates herbal supplements recommends taking this herbal no longer than 8 weeks

Promising herbals

Astragalus- Researchers at the University of Texas found that astragalus restored immune function in lab animals given a powerful immunity-suppressing drug. Astragalus in combination with oldenlandia (another herb) pushed antibody producing B cells to multiply in test tube in a 1997 Hiroshima University study.

Caution: The purity of herbal supplements is always a consideration, experts say we should get herbs through an expert in Chinese Medicine. I personally think, that again, we can go with a name we can trust. Centrum, the same folks that have been making your vitamins for years have come out with a new line of herbals that I trust. I too, am of the belief that Centrum would not create an herbal supplement for retail that did not have some science behind it.

Medicinal Mushrooms- There have been reports of over 200 species of mushrooms that have been found to slow the growth of tumors in test tubes. They may also increase the activity of immune cells that respond to infections such as killer T cells. Shitake, maitake and reishi are examples of mushroom that show promise. It is thought that the polysaccharides (sugar molecules) they contain are anti tumor and immune stimulating.

Caution: Kombucha mushrooms are not mushrooms. It's a mixed culture of several species of bacteria and yeast that is reported to have immune boosting and antibiotic properties. Because of the way it is made- you have to make it yourself- there is a lot of room for contamination with dangerous organisms. This would be especially dangerous to someone who is immune compromised. There are reports of serious reactions including death because of contamination. If you decide to take this home remedy we suggest you talk it over with your heath care provider. If it's a go be very, very careful if the culture develops any kind of unusual color or odor throw it out!

Immune Busters

Cigarette smoke: Cigarette smoke can wreak havoc on the immune cells lining the lungs. Immune cells that are regularly exposed to smoke become less able to ward off invading microbes

Smog: Airborne pollutants can weaken defense systems by causing free radical production in the lungs and impairing the ability of the body's usual army of killer cells to hunt and destroy. Short of moving there isn't much you can do to avoid smog. But if you exercise out of doors schedule your workout for the early morning hours when smog levels are typically lower.

Sunlight- Sun exposure can damage immune cells in the skin. And the effect of UV light can reach areas beyond what has been directly exposed to the sun. It can effect the immune response in other areas of the body as well e.g. a cut on your big toe may not heal if your left shoulder is exposed to the sun. Unfortunately sunscreens don't help immune cells. Experts that wearing a long sleeved shirt and a hat might help. Avoiding the mid day sun altogether is your best bet.

Toxic Chemicals- Avoid herbicides and pesticides, they have been shown to leach into the water supply and weaken immune cells. At home choose not toxic weed and bug killers. Buy organic, it carries fewer residues, but more importantly it creates a demand for it and encourages farmers in general to lessen use of toxic chemicals to help clean up the environment.

Donna Tinnerello, MS, RD, CD/N.

Donna Tinnerello MS, RD,, CD/N is registered dietician with more than 10 years experience in HIV and nutrition. She works at Cabrini Medical Center in lower Manhattan,in private practice and the community.Her subspecialties are cardiovascular, renal, and gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.