Wayne Joseph’s Blog

Running with the Big Dog

Maintaining a Good Immune System

Protect your immune system by following some simple steps.

Keep Your Immune System Working Right

 General cold and flu symptoms include malaise, loss of appetite, physical and mental fatigue, and aches and pains. The scientific term for these symptoms is the acute phase response, which is caused when the immune system actively releases excess amounts of certain inflammatory chemicals called cytokines, the most well-known of which are interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor (TNF).

 With this in mind, consider a time when you were psychologically stressed by an event or series of events and you developed cold/flu symptoms – the acute phase response. What appears to happen is that psychologically stressful situations themselves activate the immune system in a similar fashion as viruses; inflammatory cytokines are produced in excess, which causes an acute phase response that we misinterpret as “catching a cold virus.”

 Researchers have also uncovered that there is interplay between diet, psychological stressors, and pro-inflammatory immune activation. Stressful events such as taking a difficult academic oral examination lead to an increase in immune activity. The pro-inflammatory acute phase response appears to be greater in students with elevated blood levels of pro-inflammatory omega-6 fatty acids and with low blood levels of anti-inflammatory omega-3 fatty acids.

 An additional dietary factor that promotes inflammation is overeating. We typically view overeating as merely a means by which we put on additional body fat; however, it turns out that immediately after overeating, we create a pro-inflammatory immune response that includes the excess production of the same cytokines that cause the acute phase response.

 It should not be a surprise that key supplements are those that reduce inflammation and thus, help to reduce the chemistry associated with an acute phase response. Here are a few examples:

 * Vitamin C has anti-inflammatory functions and thus can support a healthy immune response.

 * Many spices: Not surprisingly, most spices have multiple anti-inflammatory mechanisms of action, which is likely why they offer some immune-supportive benefits.

 * Magnesium: Intravenous magnesium has been shown to alleviate symptoms in acute and chronic asthma. Most Americans are known to be deficient in magnesium, which may contribute to the expression of a host of diseases.

 * Probiotics are supplemental bacteria that are beneficial to the gastrointestinal system. Research has demonstrated that probiotics reduce intestinal and overall body inflammation and support a healthy immune response.

 * Vitamin D: Adequate vitamin D levels are needed to help the body make a natural antibiotic called cathelicidin. In one study, subjects who took 2,000 IU of vitamin D per day for one year virtually eliminated self-reported incidence of colds and flu.

 So when considering the immune system and nutrition, the focus should be on avoiding the foods that promote inflammation and focusing on the foods that reduce inflammation. The best supplements to support a healthy immune response include fish oil, vitamin C, herbs like ginger and garlic, magnesium, probiotics and vitamin D. Always talk to your doctor before taking any supplement for the first time, particularly if you have a pre-existing health condition or are currently taking prescription medication.

March 11, 2010 Posted by | Health and Fitness | , , , , , , , , | 6 Comments