Author: Sandra Green

Weight loss occurs when energy intake is less than the energy expended. One means of losing weight includes restricting calories and engaging in physical activity. The intensity and duration of exercise may affect your immune functioning. Additionally, your body’s fat reserves, dictated by the calories you consume, may alter your body’s response to acute and chronic conditions.

Moderate Exercise-

Exercise is often used to expend energy for weight loss. Individuals engaging in moderate physical activity report fewer colds than their sedentary counterparts do, according to a 2000 study published in “Medicine and Science in Sports and Exercise.” Additionally, moderate exercisers use fewer sick days from work, experience fewer respiratory infections and observe shorter duration of illness. Moderate exercise does not elevate stress hormones that suppress your immune functioning. A 2011 animal study published in the “International Journal of Exercise Science” revealed moderate exercise and a low-fat diet significantly decrease weight and increase immune functioning.

Extreme Exercise-

Vigorous exercise may potentially lower your immune functioning. Olympians — who often engage in extreme exercise during peak training months — report having a lower resistance to upper respiratory tract infections, colds and sore throats. According to a 2001 literature review by the President’s Council on Physical Fitness and Sports, over-training is associated with physical illnesses. Thus, the intensity of your workout or calorie expenditure is indicative of your infection risk.

Moderate Caloric Restriction-

Moderate caloric restriction increases longevity and boosts the immune system to chronic conditions, according to Michigan State University. However, researchers found greater calorie consumption and fat reserves yield a better prognosis in flu outcomes. The flu naturally curbs the body’s appetite, but subsequent eating behavior can dictate the rate an individual overcomes the flu. According to the MSU study, mice engaging in a calorie-restricted diet lost more weight, possessed longer recovery times and revealed increased mortality rates than their non-restricting counterparts.

Overweight Status-

Overweight status is a risk factor for poor immune functioning. Fat tissue generates immune hormones. Specialized immune hormones called cytokines react to areas of infection and bodily injuries. According to University of New Mexico researcher Len Kravitz, excess body fat can cause these hormones to overreact, contributing to chronic inflammation. Chronic inflammation is associated with diabetes and heart disease. Weight loss decreases the circulating immune hormones contributing to this inflammation.

Influenza, more commonly known as the flu, is a viral infection that affects your upper respiratory system, causing symptoms such as congestion, cough, headache, fever, chills and fatigue. It is a highly contagious illness and is spread through the air and by touching contaminated surfaces. Although vitamins may not cure the flu, they may help bolster immune system function, reducing your risk of contracting an influenza infection. Check with your doctor before increasing your vitamin intake to prevent the flu.

Vitamin C-

Vitamin C is among the best known immune system-enhancing vitamins available. This vitamin may stimulate your body’s production of interferon, a chemical that helps destroy viral infections, according to Phyllis Balch, author of “Prescription for Nutritional Healing.” It also may increase white blood cell count, protecting your body against influenza infection. Boost your intake of vitamin C by adding foods to your diet such as kiwi fruit, pomegranates, blueberries, strawberries, spinach, limes, lemons and oranges. Because your body requires large doses of vitamin C to ward off influenza, as much as 10,000 milligrams per day, consider a vitamin supplement to further increase your vitamin C intake.

Vitamin B-5-

Vitamin B-5, also known as pantothenic acid, may stimulate the production of adrenal glands, providing your body with hormones for enhanced immune system response. It also may increase production of antibodies that attack and destroy the influenza virus, according to Balch. Vitamin B-5 also improves metabolism of carbohydrates and proteins from food sources that your body uses for energy and immune system health. This vitamin is found in B-complex vitamin supplements, as well as foods such as mushrooms, rye, whole wheat bread and garbanzo beans.

Vitamin D-

Vitamin D is an essential vitamin that your body produces when your skin is exposed to ultraviolet rays from the sun. However, this vitamin also is available in supplement form as well as from food sources such as eggs, dairy products, tuna, salmon, mackerel and halibut. This vitamin may enhance your immune system’s ability to produce proteins that fight disease-producing microbes, according to the Harvard School of Public Health. However, evidence linking vitamin D to protection from influenza is largely anecdotal.

Vitamin A-

Like vitamin C, vitamin A may stimulate the production of white blood cells that destroy the influenza virus. It also is a potent antioxidant, which may prevent damage to your upper respiratory tract caused by toxins and free radical cells. Vitamin A is typically included in multivitamin supplements and also is available as a stand-alone supplement. You can boost your vitamin A intake by consuming foods such as carrots, beef liver, broccoli, cantaloupe, dandelion greens, cayenne peppers and alfalfa. Check with your doctor before increasing your vitamin A intake to ward off the flu since daily doses of more than 10,000 International Units may be toxic to your liver.

The immune system is the body’s network of cells and organs that is specially developed for fighting off infections. Weaknesses in the immune system can be either congenital, meaning someone is born with them, or acquired, caused by outside factors. A person with decreased immunity is at an increased risk for infections and illnesses.

Congenital Immunodeficiencies-

The immune system is very complex, and contains numerous types of cells and proteins that function to fight off infections and keep the body healthy. A defect or mutation in any one of these components can lead to a congenital immunodeficiency, also referred to as a primary immunodeficiency. The most common defect is IgA deficiency, which can happen as often as 1 in 333 people, and is often asymptomatic; however, patients can also experience frequent sinus, urinary tract and intestinal infections.

The other extreme of primary immunodeficiency is severe combined immunodeficiency, or SCID, which affects 1 in 50,000 people. In this condition, there is a problem with the body generating T cells, and mature T cells do not develop. This leads to severe life-threatening infections, especially from viruses and fungi. Babies born with SCID require a bone marrow transplant for survival. Hundreds of other primary immunodeficiencies have been described that fall somewhere in between these two in terms of clinical severity, and many more have yet to be discovered.

Immunodeficiency Due to Viruses-

Human Immunodeficiency Virus, or HIV, was characterized in the early 1980s. HIV is a virus that infects human T helper cells and leads to an inability to fight off viruses and certain parasites. As of 2006, one in 5000 people in the U.S. were infected with the virus, while in some African countries, the prevalence was roughly one in five people. The treatment for HIV is combination therapy with highly active antiretroviral therapy, or HAART, which typically includes three different drugs.

This drug regimen has greatly improved long-term survival for patients with HIV and slows the progression to AIDS, acquired immunodeficiency syndrome. Another virus that can cause severe acquired immunodeficiency is human T-lymphotrophic virus, or HTLV, which is most common in Japan and other parts of Asia. Other viruses like Epstein-Barr virus, which causes mononucleosis, and cytomegalovirus can interfere with the body’s normal immunity, but the impact is typically not as severe.

Immunodeficiency Due to Malnutrition-

Deficiency in certain vitamins and minerals can lead to decreased immune system function. Vitamins A, E and C, along with zinc, copper, iron and selenium, have all been shown to be important for either neutrophil, T cell, or antibody function. People with a poorly balanced diet and those with intestinal disease causing decreased absorption of nutrients are at risk.

Immunodeficiency Due to Other Diseases-

Women affected with Turner’s Syndrome can have low antibody levels, poor T cell function and problems with neutrophil-mediated killing of bacteria. Down’s syndrome can cause similar problems. People who suffer from sickle cell disease invariably lose the function of their spleen over time, and this puts them at risk for streptococcal pneumonia and salmonella bone infections. Cystic fibrosis patients have difficulty clearing mucous from their lungs, leading to a high risk of pneumonia, especially with Pseudomonas organisms.

Other Factors Causing Low Immunity-

Stress has been shown to modulate the function of immunologic signaling molecules, but this effect varies greatly from one person to another. Aging also appears to have a negative impact on immunity. Exposure to extreme environmental conditions, such as space flight, high altitudes and ionizing radiation, can impair the body’s normal ability to fight off infections as well.

Yogurt

Fruit-on-the-bottom, plain, or blended, yogurt is a great source of good bacteria called probiotics. These healthy bacteria have been all the rage and we’ve all gotten the memo of it’s importance when it comes to digestion. But, what does it have to do with not catching a bug? About 70% of our body’s immune system response is found in our GI tract and because our gut is on the front lines when it comes to contact with external bacteria, it’s important to keep our gut healthy to keep us healthy overall.

Garlic

Folklore tells us garlic keeps vampires away but what about scaring off the common cold? One small clinical trial found that in a study of 146 subjects, individuals who received a garlic supplement daily for 12 weeks reported fewer days of illness. Although the results of the study were subjective, it may not hurt to add an extra bulb or two to tonight’s dinner dish.

Carrots

As you can imagine, our skin is one of the most important lines of defense, protecting our insides from the outside world. It’s crucial to keep our skin healthy and vitamin A (found in carrots) plays an important role in this. Aside from supporting the physical barrier, vitamin A acts as an immune enhancer internally as well and a deficiency of this vitamin can weaken our immune system, increasing risk of infection. So how much do we need? For adults, a range of 700 – 900 micrograms is recommended. Other sources of vitamin A include: kale, broccoli, squash, cantaloupe, apricots, fish and sweet potatoes.

Black Tea

Hot tea is a common cold time staple because it’s soothing on the throat, but there may be more benefit to this than originally thought. Black tea contains a small amino acid called L-theanine, which may help to support the immune system. A small study from Brigham and Women’s Hospital in Boston found an increase in interferon, which helps to fight infection in subjects who drank five cups of black tea each day. Another benefit? Hydration is crucial when you’re feeling down so tea, juice, and water are all great fluid options.

Cashews

Cashews are so much more than just a delicious snack; they’re also a good source of zinc and when zinc levels are down, your immune system is down. Your body needs zinc to develop and activate T-lypmphocytes, which help the immune system respond to infection and act as a first line of defense in attacking infected cells. Other good sources of zinc include: beef, chicken, fortified cereals, crab, and beans.

Apples

There may be some truth to the old adage, an apple a day keeps the doctor away. Apples contain quercetin, a compound found in plant foods, which has been shown to help reduce illness rates in athletes who are undergoing heavy training. Other quercetin-containing foods include: onions, red wine, tea, grapes, strawberries, and kale.

Your immune system is a vital part of your overall well-being. If it is weak, then you are more susceptible to getting sick and developing serious illnesses. If you were recently sick with a virus, then it is all the more important to get it revved back up to avoid the next virus that comes to town. There are multiple ways to build up your immunity after battling a virus.

Keep your hands clean. A lot of viruses are caught as a result of contact with germs. This often happens when you touch something that a sick person touched or from shaking hands with a sick person. Always wash your hands when you shake hands with people or touch anything that someone else has touched. Also, avoid touching your face.

Crank up the antioxidants. Antioxidants are substances that kill free radicals in the system which are mutant cells that can cause disease. Eat foods that are high in vitamin C, vitamin D and vitamin A such as citrus fruits, red peppers, tomatoes, sunflower seeds and carrots. You can also take a multi-vitamin if you don’t get enough fruits and vegetables.

Get some exercise. Exercise is already known for its many benefits to the body such as weight loss, muscular strength, better mobility, improved brain function and improved circulation. It can also help build your immune system. Get 30 minutes of exercise on five or more days a week. Some examples are weight training, running, swimming, biking and walking.

Cut out the bad habits. There are several things that can lower your immunity and they should be eliminated from your routine. Avoid smoking, excessive drinking and the use of illegal substances. Not only can they lower your immunity, but they can also cause damage to your liver, lungs, heart and brain.

Try some herbal formulas. There are various herbal supplements that can be used to help boost your immunity. Some of these include garlic, ginseng, probiotics, astragalus, aloe vera and echinacea. Use these as directed, as the FDA has no regulations on them.

Don’t slack on your sleep. It is during sleep that your body repairs, rebuilds and heals. If you do not get adequate amounts of sleep, then your immunity can be compromised. Aim for seven to nine hours a night as these are the guidelines set by the Centers for Disease Control.

Drink plenty of water. If you happen to have had a stomach virus, there is a good chance that all those trips to the bathroom left you dehydrated. To replenish your fluids, drink up to eight glasses of water a day. Water also helps to flush toxins from your system so the benefits are twofold.

The immune system is responsible for keeping the body healthy and protecting against sicknesses and infections. When someone has a poor immune system, due to a disease such as AIDS or cancer, they are more likely to get sick easily. Some people naturally have weaker immune systems, while others work in an environment that is full of germs, such as a school or daycare. Regardless of what you do for a living, you can help to build your immune system and protect your body by eating the right foods.

Olive Oil-

Olive oil helps to build the immune system because it’s full of monounsaturated fats. According to the Cleveland Clinic, these types of fats help to strengthen the immune system, while other types of fats like that saturated fat in margarine may actually be harmful. Use olive oil in salad dressings and when cooking fish or chicken. You can also drizzle a tablespoon of olive oil onto sautéed vegetables to make them healthier and taste richer. Though olive oil is healthy for the immune system, it’s also high in calories so it’s important not to overdo it. One to 2 tbsp. of olive oil in foods each day is sufficient for strengthening the immune system.

Oranges-

According to Dr. Bill Sears, a professor at the University of California at Irvine, oranges are truly one of the best foods to eat when you start to feel sick and want to speed up your recovery. This is because they are rich in vitamin C, with about 75 mg per medium orange, states Dr. Sears. His website states that vitamin C stimulates the production of white blood cells, which prevent viruses from harming the body and fight off infections. Oranges also contain vitamin A, another antioxidant with immune-boosting capabilities.

Turkey-

Instead of only eating turkey at Thanksgiving time, eating it year-round may help to build up the immune system. Both white and dark meat turkey are rich in the mineral zinc. Dr. Bill Sears states that zinc increases the number of T-cells, which fight infections in the body. He recommends consuming 15 to 25 mg of zinc a day for a strong immune system and states that 3 oz. of dark meat turkey has 3.8 mg, while white meat turkey has just slightly less.

Broccoli-

Broccoli is another healthy food for boosting the immune system. It’s full of vitamins, minerals and antioxidants, which prevent free radical damage to the body. The Cleveland Clinic states that pollution, excess exposure to sunlight and cigarette smoke all damage the immune system by releasing free radicals. Yet eating vegetables such as broccoli helps to negate that damage and keep the immune system strong. Broccoli can be steamed, sautéed, grilled or even eaten raw with dressing for taste.

There are many superfoods that boost immune function, but few do it with as much potency as bee pollen. Through its unique combination of minerals, vitamins, amino acids and enzymes, bee pollen offers one of the most revitalizing natural superfoods in the world (especially when collected from local bees who are in tune with your local environment).

We’ve put together a collection of research for you here, describing the health benefits of bee pollen. Be mindful when consuming bee products due to the very high stresses already placed on honeybees in North America and Europe. Make sure your source practices organic bee farming and does not expose honeybees to high-fructose corn syrup or other chemicals that may be harmful to bee populations.

Bee pollen has been used throughout history as a superfood to restore energy and recuperative powers to the ailing individual. Bee pollen improves allergies in many individuals, and hence may have a regulating effect on the immune system by helping to dampen unnecessary autoimmune attacks which saves immune warriors for the real cancer battle. There is no toxicity to bee pollen. Other bee products with extraordinary healing properties include royal bee jelly and propolis, which is the antibiotic compound used by bees to disinfect their hives before occupation.

While the effects are not so dramatic for everyone with arthritis, bee pollen is used by natural healthcare practitioners around the world to help alleviate arthritis symptoms. Energy Boost: Bee pollen is a popular supplement among many athletes, who report that it helps them train hard and recover quickly. Many athletes report that it helps increase stamina. Immune Support: Bee pollen is reported to help strengthen the immune system. People susceptible to reoccurring colds and respiratory tract infections may be helped.

Your immune system is constantly on a seek-and-destroy mission status – on the lookout for foreign invaders, naturally occurring cell defects and mutant cells. The immune system has a vast capacity to remember bad guys and deploy tactics that worked in the past to annihilate the enemy. Some of the fastest growing cells in the human body are immune cells.

Over 80 percent of the body’s immunity is built in the intestinal tract by the friendly bacteria balance that resides there. The intestinal flora starts building in an infant while in the womb but doesn’t really take off until after eight days of age. Starting with the colostrum milk, the gut begins to populate with more bacteria while the infant’s immune system starts an inventory of good and bad cells in the body. This inventory is a life-long process and the immune system never forgets an invader.

The absolute worst thing to do to any infant is to give them an antibiotic. Antibiotics indiscriminately kill bacteria, both good and bad. One round of antibiotics will permanently change the baby’s immune system, and because a majority of neuro-chemicals are also made in the gut, the baby’s neurology is also altered. The antibiotics that have been touted as the savior of mankind from disease are costing us in cancer and degenerative, chronic diseases.

Once the very first antibiotic is administered to the infant or child, the bacteria in the gut is wiped out and the immune system is permanently altered in its ability to manufacture appropriate immune cells. Fungus in the gut is now unopposed and begins to proliferate unchecked by the friendly bacteria. After fungus sets up strongholds then parasites move in to share the bounty of food and minerals meant to feed the body. This is the first step for chronic disease and cancer.

The same process happens when an adult takes even one round of antibiotics. Everything changes permanently and takes years of targeted nutrition and probiotic therapies to recover a semblance of normalcy in the body systems.

Over 80 percent of heavy metals are removed from the body via the friendly bacteria in the gut. Certain bad bacteria and fungus actually prefer to retain and move heavy metals into the body and transport these metals to different tissues and organs to weaken them for future invasion. Fungus is a clean-up organism that feeds on compromised tissues. Eventually a bad fungus will invade healthy tissues as it gains strength and your body weakens.

Once the bad bacteria balance occurs and the fungus sets up shop, the intestinal wall becomes leaky, allowing partially digested foods, bacterium and allergens to cross into the blood. Now the already weakened immune system has double-duty to perform trying to clean up the gut while tracking down these new threats to the body. To think this all started with a well-meaning but seriously wrong pediatrician and misinformed parents.

Cancer is a disease of inflammation. The gut compromises and leakage of particles into the blood causes inflammation throughout the body. Chronically inflamed organs become targets of heavy metals, viruses, bacterium and fungus. But the damage doesn’t stop there as the highly processed foods we eat cross the now compromised gut barrier; causing pancreas stress and trouble. Chronic stress weakens organs to make them more susceptible to disease and cancer.

An autoimmune condition results when your immune system attacks your own body. Antibodies are formed against a particular type of tissue much as though it were a bacteria or virus. This causes your system to launch an inflammatory response. There is no simple, single cause for autoimmune disorders. Sometimes an illness or a severe stress situation seems to trigger the immune system to malfunction.

There are genetic factors that may make you more prone to these disorders, but are not the direct cause. The immune system has a regulatory method that is intended to prevent attack against harmless invaders or your own tissue. Vitamins that support the immune system itself may also help to restore the regulation of the immune system. They are not a cure for autoimmune disorders.

Vitamin D-

Vitamin D is directly involved with the immune system. Your body converts some of this vitamin into an active hormone called calcitriol. As reported in “BMC Genomics,” calcitriol switches on an antibacterial protein as a first-line defense against all unrecognized invaders. It is also important in preventing an overreaction to harmless visitors or your body’s own cells. If you have an autoimmune disorder, you can ask your physician to test your 25-hydroxyvitamin D level. If you are deficient, your immune system may not be functioning optimally.

Vitamin A-

Vitamin A is referred to as the anti-infective vitamin because it is required for normal functioning of the immune system. It accomplishes this by maintaining the mucosal cells that act as a barrier to invading germs, and by its involvement in the production of lymphocytes and the T-lymphocytes vital to the immune system. Vitamin A is essential, but large amounts are not required. Your body can use vitamin A from animal sources, or convert the vitamin from plant sources.
Vitamin A is also required for your body to use vitamin D.

Vitamin B6-

The vitamin B6 group also has functions in your immune system. According to Dr. Jane Higdon of the Linus Pauling Institute, “Decreased production of immune system cells known as lymphocytes, as well as decreased production of an important immune system protein called interleukin-2, have been reported in vitamin B6 deficient individuals.” Balance is important with all the B complex vitamins as many of them are interdependent. You need only 1.3 mg of B6 a day as an adult. You can’t make this vitamin, so a healthy diet or supplements are required to obtain it.

Excessive alcohol can damage the immune system because the alcohol will prevent nutrients from feeding your immune system. The alcohol is absorbed into your bloodstream through your stomach. Once in the bloodstream, alcohol will reduce the white blood cell count in the body.

The lower the number of white blood cells, the more difficult it is to fight off disease. Alcohol also combines with red blood cells for the process of “blood sludging.” In this process, red blood cells clump together and cause smaller blood vessels to plug up. This reduces the flow of oxygen to many vital organs. With less than an optimal amount of oxygen, your organs and your immune system will not operate at peak efficiency.

Amount of Alcohol-

Taking one or two drinks a night is not likely to harm your immune system. Three or more drinks a night is a significantly different story. If an individual drinks enough alcohol to get impaired or drunk, it is also enough to cause weaknesses in the immune system. When you drink enough to get drunk, you are also producing a nutrition deficiency. This will weaken your immune system.

Additionally, the consumption of alcohol impairs the function of B-lymphocytes, which produce antibodies in the blood. These antibodies ward off viruses and other diseases that may attack the body.
Other Health Issues

Stomach issues can develop with excess alcohol and your immune system will not be able to fight them off. Drinking alcohol leads to increases stomach acid because your stomach must work harder to break the alcohol down. This acid can cause ulcers, liver problems (cirrhosis) and kidney disease. Normally, your white blood cells could fight off these conditions, but not when alcohol intake is high.