How immune is your immune system?

Image courtesy of www.ahchealthenews.com

With the shift in weather this time of year for those of us in Europe and North America, common colds, flus and viruses seem to flare up and do the rounds. From using crowded public transport facilities to working in air conditioned offices where the air is ‘recycled’, yes in most cities this time of year it’s a germ fest! So what can be done to ensure that your immune system is at its peak to fight off these nasty bugs and ensure you can have a healthy couple of months going into Christmas and the New Year.

Lets first discuss what is the immune system? The immune system is a collection of structures and processes within the body. It is designed to protect against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies a variety of threats, including viruses, bacteria and parasites, and distinguishes them from the body's own healthy tissue [1].

The immune system is made up of antibodies, white blood cells, and other chemicals and proteins that attack and destroy substances such as bacteria and viruses that they recognise as foreign and different. The immune system also includes [2]:

• The tonsils and thymus which make the antibodies.
• The lymph node and vessels which carry lymph fluid, nutrients and waste material between the body’s tissues and blood stream.
• Bone marrow. This is soft tissue found mainly inside the long bones of the arms and legs, the vertebrae, and the pelvic bones of the body. It is made up of red marrow, which produces red and white blood cells and platelets, and yellow marrow, which contains fat and connective tissue and produces some white blood cells.
• The spleen, which filters the blood by removing old or damaged blood cells and platelets and helps the immune system by destroying bacteria and other foreign substances.
• White blood cells. These blood cells are made in the bone marrow and protect the body against infection. If an infection develops, white blood cells attack and destroy the bacteria, virus, or other organism causing it.

Without an immune system, a human being would be just as exposed to the harmful influences of pathogens or other substances from the outside environment as to changes harmful to health happening inside of the body. As long as our body’s system of defense is running smoothly, we do not notice the immune system. And yet, different groups of cells work together and form alliances against just about any pathogen (germ). But illness can occur if the performance of the immune system is compromised, if the pathogen is especially aggressive, or sometimes also if the body is confronted with a pathogen it has not come into contact before (this is how most of us get a common cold or the flu) [3].
So now that we know what the immune system is and how it works, what can we do to keep it healthy and running in peak condition? Here’s a few quick wins that we should all be doing [4]:

• The first line of defence is to always have good hygeine. This will help stop spread infections to yourself and others. Always wash your hands with soap before and after going to the bathroom and also before preparing food. Cover your mouth and nose with a tissue when coughing or sneezing. Wash all cuts. Any animal bites or scratches should be examined by a doctor. Do not pick at healing wounds or scabs, as doing so will expose raw skin that is prone to let germs and other nasty pathogens enter the body.
• Although most cases of food poisoning are not life-threatening, a few may lead to serious medical conditions, including kidney failure and meningitis. You can prevent most cases of food poisoning in your household by preparing and storing your foods safely. Here’s some further tips:
  • Wash your hands with soap and water before and after each time you handle a raw food.
  • Rinse all meat, poultry, and fish under running water before cooking. Rinse all fruits and vegetables under running water before cooking or serving them.
  • Separate raw foods and cooked foods, and never use the same utensils or cutting boards with cooked meat that were used with raw meat.
  • Cook foods thoroughly, using a meat thermometer to ensure that whole poultry is cooked to 180° F, roasts and steaks to 145° F, and ground meats to 160° F. Cook fish until it is opaque.
• If you are planning a trip, ask your doctor if you need any immunisations. Discuss your travel plans with your physician at least three months before you leave. In addition to this if you are traveling to an area where insect-borne disease is present, take and use an insect repellent containing DEET. In many tropical regions, mosquitoes can carry malaria, dengue, yellow fever, Japanese encephalitis, and many other serious infections. In many parts of the United States, ticks in meadows and woods carry Lyme disease or other diseases. Avoid getting any unnecessary shots, immunisations, or even tattoos abroad. Needles and syringes (even the disposable ones) are reused in some parts of the world.
• Some countries do not follow stringent standards of water safety. If you have any doubt about the food or water while traveling, take these precautions:
  • Do not consume ice while traveling. Freezing does not kill all infectious microbes.
  • Drink only bottled drinks — such as soft drinks or bottled water — that have secure caps. Be aware that some fruit juices contain impure local water.
  • Boil all tap water before drinking or drink only bottled water; use bottled or boiled water to brush your teeth.
  • Do not eat uncooked vegetables, including lettuce; do not eat fresh, uncooked fruit you have not peeled yourself.
  • Do not consume dairy products (milk may not be pasteurized).
  • No matter where you are, avoid drinking untreated water from lakes and streams, which can contain disease-causing organisms from human or animal waste. If you must drink the water, bring it to a rolling boil for one minute to reduce the chance of infection.
• The only sure way to prevent sexually transmitted diseases (STDs) is to not have sexual intercourse or other sexual contact. But the next best choice is to follow these safer sex guidelines:
  • Engage in sexual intercourse only with one partner who has been tested and who is having sex only with you.
  • Use a latex or polyurethane condom or a female condom every time you have sex.
  • For oral sex, use a latex or polyurethane male condom or a female condom.
  • For anal sex, use a latex or polyurethane male condom.

What is almost always overlooked is the importance of exercise and the role it plays in keeping the immune system healthy. There have been many studies done that both say exercise is both good for your immune system and could also be harmful for you if you’re over exercising. Some theories of getting regular exercise to help the immune system are the following [5]:

• Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
• Exercise causes changes in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections.
• The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.)
• Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.

Exercise is good for you, but, you should not overdo it. People who already exercise should not exercise more just to increase their immunity. Heavy, long-term exercise (such as marathon running and intense gym training) could actually cause harm. Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. You will feel better and healthier for it.

Let's also look at foods that can help boost your immune system and keep it in top shape:
.
Garlic (my favourite) - contains the active ingredient allicin, which fights infection and bacteria. One ounce of garlic contains 23% of your Manganese RDA, 17% of your Vitamin B6 RDA, 15% of your Vitamin C RDA, 6% of your Selenium RDA and also decent amounts of fibre, calcium, copper, potassium, phosphorus, iron and vitamin B1 [6].

Green Tea - People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea, decaf versions have it too. Optimal dose is several cups daily. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew [7].

Sweet Potatoes - To stay strong and healthy, your skin needs vitamin A. "Vitamin A plays a major role in the production of connective tissue, a key component of skin," explains David Katz, M.D., director of the Yale-Griffin Prevention Research Centre in Derby, Connecticut. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A [7].

Green Leafy Vegetables - Vegetables come loaded with fibre and nutrients and are some of the healthiest foods on the planet. Green leafy vegetables like spinach, broccoli, and cabbages are loaded with essential vitamins and antioxidants that boost immune system functioning [8].

Berries - Blueberries are famous for their high antioxidant content, but almost all berries are very healthy. They contain flavonoids and phytochemicals, which are powerful antioxidants. Berries are versatile and can be used to make a range of healthy smoothies, desserts and more for yourself and your kids [8].

Nuts - Nuts like almonds, peanuts, and walnuts are great sources of fats. They also contain vitamin E and zinc along with a good amount of antioxidants. They are also versatile and easy to mix with different foods. To optimise digestibility of nuts and seeds, soak and dehydrate them first and all nuts and seeds can be easily made into delicious homemade nut or seed butter [8].

Ginger - Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research [9].

Poultry - When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity [10].

In addition to consuming healthy foods, it's also critical to stay hydrated in order to help keep your throat and airways clear, says Maxine Yeung, MS, RD, CDN, NASM-CPT and founder of The Wellness Whisk. But not all beverages help fight illness. "Hot tea is a great way to stay hydrated, provide warmth and comfort to an irritated and inflamed throat and help relieve congestion," says Yeung. "Try to avoid sweetened beverages, like sports drinks and juice, as too much sugar in your body can cause inflammation... which further weakens your immune system [11]."

When you're trying to fight off an illness, focus on consuming foods that are packed with nutrients. "It's not what to avoid, but what to include in your diet that is important for immunity," says Toby Smithson, MS, RDN, LDN, CDE, spokesperson for the Academy of Nutrition and Dietetics, and Founder of DiabetesEveryDay.com. And of course, the old adage that "an ounce of prevention is worth a pound of cure" always applies. "The best way to stave off the cold and flu is try to stay as healthy as possible by maintaining a healthy diet, being physically active and practicing good hygiene," says Yeung. "There is no magical food that can help prevent a cold, but lacking in certain nutrients can contribute to a compromised immune system." So for the best cold prevention, focus on eating balanced healthy meals all year-round [11].

Lastly, supplements can also be used to help boost and maintain the immune system. Vitamin A, Vitamin C, Vitamin D-3, Freeze Dried Garlic, Ginger Root, Zinc, Magnesium and Olive Leaf Extract are some of my favourite ones to use to boost the immune system. Whilst i’m not affiliated with any supplement companies, if you require guidance on which brands to use, contact me! If you’re using supplements, make sure they are ethically sourced with organic and food based ingredients and are not filled with fillers and preservatives. You should always take supplements on a short term basis.

In conclusion, I would suggest that staying hydrated, avoiding sugary foods, having foods that are high in vitamins, minerals and different colours as well as having the foods I mentioned above and exercising will help you maintain good, healthy and thriving immune system. Processed foods should be avoided as much as possible. The plate you eat should be rich in colours, such as greens, reds, oranges and whites. If you think you require support with your immune system or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References:

1. Immune System: Diseases, Disorders & Function - https://www.livescience.com/26579-immune-system.html
2. Components of the Immune System - https://www.webmd.com/a-to-z-guides/components-of-the-immune-system
3. How does the immune system work? - https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072548/
4. Six ways you can help your immune system - https://www.health.harvard.edu/healthbeat/six-ways-you-can-help-your-immune-system
5. Exercise and immunity - https://medlineplus.gov/ency/article/007165.htm
6. Proven Health Benefits of Garlic - https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#section1
7. 9 Immunity-Boosting Foods You Should Be Eating More Of This Winter - https://www.rodalesorganiclife.com/wellbeing/9-immunity-boosting-foods-you-should-be-eating-more-of-this-winter
8. 11 Superfoods to Boost Your Immune System - https://wholenewmom.com/health-concerns/foods-that-boost-your-immune-system/
9. Antihyperlipidemic effects of ginger extracts in alloxan-induced diabetes and propylthiouracil-induced hypothyroidism in (rats) - https://www.ncbi.nlm.nih.gov/pubmed/23901210
10. 15 Foods that Boost the Immune System - https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#kiwi13
11. Eight foods to superpower your immune system - http://edition.cnn.com/2017/02/06/health/foods-boost-immune-system-diet-partner/index.html​

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