Boosting immunity through good nutrition and lifestyle choices.

Dear Jess, I work in an office setting and several of my co-workers always seem to be coming down with colds and other illnesses. Do you have any suggestions for boosting my immune system to avoid getting sick? Thanks much, BA

The immune system is one of the most amazing systems in the body incorporating several of the body’s most complex mechanisms. This entire system works to protect your from foreign invaders like viruses, bacteria, fungi and other micro-organisms. It is also the immune system’s job to scout out and destroy cancer cells.  While most of us are familiar with the consequences of an under-active immune system (frequent colds and infections,  increased cancer risk), there is also the other end of the spectrum – over-activity of the immune system -  that sets the stage for the body to attack itself and is manifested in diseases like allergies, lupus, multiple sclerosis, and rheumatoid arthritis. Both are important to address.

It is a paradox – a robust immune system supports your good health and, conversely, your good health is essential to supporting your immune system.

The first goal to ensure an optimally functioning immune system a healthy diet.  Nutritional deficiencies and excesses are the most common causes for a depressed immune system. Given the complexity of the immune system, many nutrients are required to ensure its optimal functioning. A deficiency in any one of these nutrients can have a negative impact on the immune system, and hence, your health. On the other hand, excess calories, especially sugar and refined carbohydrates, increase insulin which suppresses the immune system. One donut and a bottle of soda immediately weaken the immune system and the effect of that “snack” can last up to five hours.

Nutrition considerations:
• Greatly reduce or eliminate sugar, refined carbohydrates, and excessive alcohol. This is the best way to boost your immune system. Remember; sugar decreases your immune function immediately and chronically.

• Eat sufficient but not excessive amounts of protein. This typically amounts to .5-1.0 grams of protein/kg of your ideal body weight. This gives the immune system the building blocks it needs.

• Eat a fiber rich diet including a variety of vegetables (especially green leafy ones), fresh fruits, whole grains, legumes, nuts and seeds. A variety of fresh, whole, organic foods ensures an adequate supply of the nutrients essential for a strong immune system.

• Ensure proper omega 6/omega 3 ratios by using less refined polyunsaturated oils like corn, safflower, and sunflower oils (found in many processed foods), and eating more omega-3 foods: wild Alaskan salmon, sardines, walnuts, green leafy vegetables, and ground flax.

• Consider taking supplements. Even with an optimal diet, it can be hard to get all the necessary nutrients for a variety of reasons. I recommend:

o A high-potency multi-vitamin and mineral without Fe (unless specifically recommended by your healthcare provider)
o A pharmaceutical grade fish oil to ensure proper omega-6 to omega-3 ratio
o A high quality probiotic (a healthy intestinal tract is a front line defense for many micro-organisms and a critical part of a healthy immune system)

Beyond establishing and maintaining a healthy immune system through healthy food choices and supplementation when necessary, I often recommend Astragalus to boost the immune system during times of stress. At the first sign or symptoms of catching a cold, extra vitamin C (500mg, 3-4x/day) and Echinacea can help to reduce the duration and decrease  the severity of the cold. Echinacea is meant for short-term use, no longer than two weeks.

High quality supplements cost a little bit more, but are definitely worth the extra expense. A certified nutritionist or registered dietitian can help you with a more specific recommendation regarding brand and dose.

Of course, the second goal in building a hearty immune system is to make healthy lifestyle choices.

Lifestyle Considerations:
• Get enough sleep. Sleep deprivation weakens the immune system. Adequate (7-9 hours for most individuals), uninterrupted sleep is crucial for a healthy immune system.

• Exercise in moderation. More is not always better as too much exercise depresses the immune system. Shoot for 30-60 minutes each day of varied-intensity and varied-type exercise. Go for a walk, lift some weights, stretch, dance, play.

• Achieve and maintain your ideal body weight. Obesity puts a strain on the immune system.

• Limit your exposure to environmental toxins including smoking.

• Do whatever you can to reduce stress in your life. Yes, easier said than done, but this recommendation is important to take seriously. Stress, either chronic or acute, signals the productions of cortisol, a stress hormone. Immunodepression is a serious consequence of prolonged or intense exposure to cortisol.  Many of us need to take stock of our lives and look at what changes we can make to reduce the stress we feel on a day-to-day basis.

o Nurture a positive attitude. With practice this becomes second nature.
o Practice relaxation exercises. There are lots of choices, i.e., meditation, breathing exercise, tai chi, yoga.
o Look for ways to simplify your life.
o Maintain perspective. Sometimes it seems everything is a big deal. It’s not.
o Laugh often.
o Laugh often with friends and family.
o Hope more, worry less. Hope is expecting what is desirable to happen; despair is expecting what is undesirable to happen. Choose to focus on the desirable and magical things will happen!
o Love yourself up!

Here’s to your good health-
Jess

Jessica Adlin, MS, CD