Maintaining Your Immunity During The Holidays
You’re safe to shake his hand apparently
It’s that time of year! No, I’m not talking about Christmas, Hanukkah, Ramadan, and Kwanzaa. I’m talking about “Cold and Flu Season”. Of course, the aforementioned holidays play a part in this. The month of December typically brings lots of holiday parties, which means lots of people, lots of handshaking, and lots of interaction with their germs.
So while we’re being bombarded with the message to get our flu shots, how can we make sure we keep our immunity high without the need to get ourselves injected (with who knows what)?
Watch Your Sugar And Processed Carbs
Being the nice guy that I am, I’m starting things off by taking away your cookies, cakes, and pies. Aren’t I sweet, no pun intended? Why though? Well, sugar and processed carbs cause an inordinate rise in insulin production, which causes a suppression of growth hormones. Unfortunately, there’s also a suppression of the immune system when these growth hormones are suppressed. Further, a high level of sugar in the blood reduces the ability of white blood cells to engulf bacteria and other infections.
But just how bad can it be?
These studies show that in adults, cell mediated immunity is significantly depressed after sugar ingestion (75 grams). A 100g portion of sugar can significantly reduce the capacity of white blood cells to engulf bacteria. Maximum immune suppression occurs one to two hours after ingestion and remains suppressed for up to five hours after feeding.
A 12oz Coke contains 40g of sugar. Add a cookie or two on top of that and you’re already up there around 75g. And of course, it’s unlikely that we’re dealing with a binary variable here (that’s an “on/off” variable in non-geek speak). More sugar is going to suppress the immune system more, but that doesn’t mean that the 40g from a Coke leaves you in the clear.
How delightful is that piece of fudge now?
Keep Your Stress Levels Low
The holidays are a stressful time. In years past, I’ve had four different families to visit on Thanksgiving Day alone. Christmas was often two or three different houses to go to, with Christmas Eve pulling in another one or two. Talk about stress! And I’m not just talking about all that time with all the people around. That’s a lot of driving and a lot of time planning to make sure you’re here on time and there on time.
Unfortunately, stress is a potent immune suppressor.
Acute stressors (lasting minutes) were associated with potentially adaptive upregulation of some parameters of natural immunity and downregulation of some functions of specific immunity. Brief naturalistic stressors (such as exams) tended to suppress cellular immunity while preserving humoral immunity. Chronic stressors were associated with suppression of both cellular and humoral measures.
So limit the number of trips you have to make. It’s your holiday also and you should be able to enjoy it without running all over the place. If your family situation is stressful, try to put aside differences for the few hours you’re together, enjoy the company, then move along.
Limit Your Drinking
Alcohol packs a double whammy on your immune system when you over-imbibe.
First, it produces an overall nutritional deficiency, depriving the body of valuable immune- boosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of white cells to kill germs. High doses of alcohol suppress the ability of the white blood cells to multiply, inhibit the action of killer white cells on cancer cells, and lessen the ability of macrophages to produce tumour necrosis factors.
So how much can you drink without ill effects?
One drink (the equivalent of 12 ounces of beer, 5 ounces of wine, or 1 ounces of hard liquor) does not appear to bother the immune system, but three or more drinks do. Damage to the immune system increases in proportion to the quantity of alcohol consumed. Amounts of alcohol that are enough to cause intoxication are also enough to suppress immunity.
For Pete’s Sake, Go To Bed!
If you haven’t gotten the message about why you need to sleep yet, this probably isn’t going to do it. But I’ll just keep repeating myself until it gets through or I pass out. You need at least 7 and preferably 8-9 hours of sleep each night, especially during the winter. Turn off Leno, turn off the internet, and go to bed. Why? Well, here’s one way that sleep deprivation may directly suppress the immune system.
To make a long and fascinating story short, it turns out that when animals are sleep deprived, a protein known as di-muramyl peptide accumulates in their spinal fluid. The peptides do not originate in the brain. Instead, they come from bacteria in the body, suggesting that sleep deprivation may enable bacterial growth and that sufficient sleep impedes bacterial growth.
What’s even more interesting is that these di-muramyl peptides enhance non-REM sleep (but not REM sleep). [REM=rapid eye movements] The peptides also cause fever. The two effects are dissociable, however; the sleep effect is independent of the fever. More interesting still is the fact that the peptides stimulate cells in the brain and the body to produce interleukin-1, a powerful immune-system molecule that promotes the destruction of both bacteria and tumor cells. Highly significant and desirable health effects are mediated by interleukin’s ability to encourage the B lymphocytes to produce antibodies, which kill viruses, and to trigger the proliferation of T lymphocytes, which attack microbial invaders. The net effect is to mobilize the body’s defensive forces.
Hit A Brief Workout
Exercise boosts your immune system, at least in its “moderate” form.
During moderate exercise immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more long-lasting.
Just remember that you don’t need to overdo it. Too much training is detrimental to immunity. Marathoners take note:
However, there is also evidence that too much intense exercise can reduce immunity. This research is showing that more than 90 minutes of high-intensity endurance exercise can make athletes susceptible to illness for up to 72 hours after the exercise session.
Even intense exercise sessions can produce short-term immune suppression, an effect that I’ve noticed once or twice after a record-setting Fran (CrossFit workout):
Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones that temporarily lower immunity.
A Few Supplements Wouldn’t Hurt
There are a few vitamins that are noted to improve immune system function. For starters, vitamins C and E increase production of immune system cells and interferon. And then there’s zinc, also important for immune function.
Zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes.
Magnesium has a role as well (hmm…ZMA anyone?):
Particularly, Mg has a strong relation with the immune system, in both nonspecific and specific immune response, also known as innate and acquired immune response.
But the most important vitamin for your immune system may be vitamin D. This article was posted recently on Performance Menu and sheds some light on how vitamin D works to improve immunity.
The UCLA group confirmed two other recent studies, showing that a naturally occurring steroid hormone – a hormone most of us take for granted – was, in effect, a potent antibiotic. Instead of directly killing bacteria and viruses, the steroid hormone under question increases the body’s production of a remarkable class of proteins, called antimicrobial peptides. The 200 known antimicrobial peptides directly and rapidly destroy the cell walls of bacteria, fungi, and viruses, including the influenza virus, and play a key role in keeping the lungs free of infection. The steroid hormone that showed these remarkable antibiotic properties was plain old vitamin D.
….
We have only recently learned how vitamin D increases production of antimicrobial peptides while simultaneously preventing the immune system from releasing too many inflammatory cells, called chemokines and cytokines, into infected lung tissue.
Of course you need vitamins A and K to make good use of vitamin D, so just keep eating your liver.
How The Holidays Conspire Against Us
So look back at the list above and think about the holidays. They are typically marked by tons of sugary sweet and processed carbs, alcohol flows freely, sleep takes a backseat to socializing, and the stress to find the perfect gift and visit everyone is high. What happens when you come across sick Uncle Al? Is it any wonder that 10-20% of us catch the flu yearly or that the average adult gets 2-4 colds per year, typically in fall and winter?
And Why I Avoid The Flu Shot?
Every year, I hear someone say something like:
I get the flu shot every year and I don’t get the flu. It obviously works.
And of course, I reply:
I never get the flu shot and yet, I also don’t get the flu.
The fact of the matter is that there’s no need for a flu shot to avoid getting the flu. As our pal Mark pointed out, the flu shot is often mismatched on the particular strain circulating that year anyway.
Strong Immunity Is Better Than Iffy Vaccinations
So in the end, it’s your decision: build a strong, healthy immune system that can identify and fight off the cold and flu viruses or rely on a vaccine that may or may not get the job done. I know which way I’m leaning. It seems to me that continuing my diet of Real Food, getting my usual 8-9 hours of sleep, and throwing in a bit of exercise should keep me humming along nicely, just like in years past.
What other tips do you have for keeping the immune system strong? Do you get a flu shot?
About Scott
Scott Kustes loves to cook and loves to eat. He started Real Food University to help you get maximum enjoyment out of the meals that you eat. To find out more about how he has rebelled against the fast food culture and counting calories or carbs, join the Real Food Revolution.
22 Reader Comments
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Great post Scott. So many people have difficulty with the holidays. Stick to sound, healthy principles and you will be just fine.
The SoG
Another great post Scott. One question though, maybe I misunderstood the one quote, but its seems like the sleep deprivation would be a good thing according to the one about peptides building in the spine. Maybe it’s not just stated well. It goes on to say the the bacteria caused peptides eventually cause the brain to produce interleukin-1 which is a powerful immune-system molecule which destroys bacteria and tumor cells. They say “Highly significant and desirable health effects are mediated by interleukin’s ability to encourage the B lymphocytes to produce antibodies, which kill viruses, and to trigger the proliferation of T lymphocytes, which attack microbial invaders. The net effect is to mobilize the body’s defensive forces.” Its the last sentence that I could see as interpreting the whole thing as a net zero effect. As in, okay the sleep deprivation caused bacteria is bad, but the body’s immune system (peptides alerting brains ro produce interleukin-1) kicked in and took care of it.
If no sleep deprivation, thus no bacteria, thus no peptides, thus no need for interleukin-1?
Maybe you could clarify where I misunderstood this? Thanks.
Going to have to revisit you vitamins post (I saved a copy), to see where I could get the K. I get enough butter, which I believe you said had A and I take 5000 IU of D-3 already. Of course I’m totally against the flu shot, never had one and haven’t been sick in almost 8 years back when I ate tons of carbs, PUFAs, etc.
Joe
Scott,
Great article, you covered all the bases very well. I’m glad you mentioned the havoc sugar wreaks on one’s immune system, it’s just too bad so many of the foods I associate with holiday good times are laden with this sweet stuff. I can’t speak for anyone else because I am a sweet monster, despite having lived a low-carbohydrate lifestyle for the past ten years. I wish the cravings were no longer there, and believe me, I’ve tried living close to 100% sugar free 99% of the time, yet the desire for sweets seemes embedded in my soul, either from earlier inflicted damage or simple genetics–one day I’ll figure this out. In the meantime, when a season like this one rolls around, as you’ve discussed here, the temptations are very strong, so I add even more vitamin C to the already larger-than-the-government-RDA-suggests-I-take–I’m talking going from my steady diet of approximately 6000mgs. to 10,000mgs. and above–I do this in the hopes that since (I read this somewhere, perhaps you already know about this…) sugar and vitamin C compete for slots in immune system cells, some of the vitamin C I ingest will make it into my system and somewhat protect me as I munch a brownie or a chocolate chip cookie during a party whilst sipping on a beer or two.
Yep, I’m a Linus Pauling fan when it comes to vitamin C–and I’m glad you talked about it in this article, amongst the other good micronutrients you mentioned.
And who can argue against good old sleep? Nothing beats that!
Be well Scott.
Joe,
I use this product from vitacost.com (I have no affiliation) for my vitamin K needs.
Hope this helps. http://www.vitacost.com/NSI-Vitamin-K-Complex-400-mcg/cas-1
Adam
Great article. Loved the post. And, Adam, thanks for the pointer to the Vitamin K supplement. I hadn’t been successful finding one.
As a (slight) counter-point: I am a professor who comes in contact with lots of students every day. I also am strict with my low carb diet. I have chosen *both* to try to build a strong immunity (through all the ways pointed out above) *and* to have a flu shot. For me, the added risk factor of a large population of students encourages me to seek all means of protecting myself.
Since going low carb (and sleeping better and exercising, etc.) I haven’t gotten sick in the last 20 months. Good times. But I got the flu around 10 years ago and I don’t want to go through that again.
Keep up with the great posts! Thanks.
Scott,
Great post! It’s funny that no one has mentioned your comparing quotes with those who claim “I get the flu shot every year and I don’t get the flu. It obviously works.” to your own. I love it when people make these claims and don’t back it up with sound logic. They think that just because they get the flu shot and they don’t get the flu, that somehow all other variables have been held constant (long enough for them to TRY to make their point, that is). I got a good laugh!
Thanks for the post!
All the Best,
Andrew R
Scott, overall a great post, but it seems like this statement is a little contradictory to other articles about the effects of fasting:
“Well, sugar and processed carbs cause an inordinate rise in insulin production, which signals the body of caloric abundance and causes a release in growth hormones.”
I thought growth hormone release was inversely related to insulin levels, hence why there is more pronounced growth hormone bursts during fasting and after exercise, both cases where insulin has been lowered.
“Unfortunately, there’s also a suppression of the immune system with these growth hormones.”
Why then do the fasting proponents talk about how animals fast when they are sick or injured? I thought healing is supposed to occur when fasting, and with my other statement about fasting releasing more growth hormone, it seems like they’re both increasing during that state the body is in.
Not trying to be picky, just want to make sure I understand what’s going and how they’re related. Thanks,
Chris
Great suggestions!
An hour after a spike in glucose I can feel bacteria creating havoc in ENT. It’s that quick for me. This is probably because my WBC is always very low, due to the fact my average blood sugar/inflammation is also very low. So the quick spike in sugar provides a perfect opportunistic growth medium for otherwise static bacteria. A short rise in sugar + low WBC = very quick signs of bacterial growth (e.g. stuffy ears, irritated throat, feeling febrile).
I sometimes wonder if WBC rises in people with high glucose because the higher glucose increases the rate of bacterial growth, and the body must keep WBC average higher to keep things okay.
Sleep is by far the most effective way to get myself sick. If I’m not sleeping enough I’m constantly at a low level of infection. I feel like a lump of organic matter for bacteria to snack from, alacarte, hehe.
Chris K – Growth hormones do increase when food restricted, but they don’t WORK properly. Growth hormone doesn’t make us “grow”, it releases blood sugar and increases insulin resistance, too.
When in a starving or fasted state, the ability for growth factors (such as IGF and hGH ) actually contribute to anibolic processes is greatly impaired. WHen insulin is too low, IGF-1 can’t work. You lose muscle mass. Growth hormone may increase, but it does not actually stimulate growth… just higher blood sugar so as to prevent hypoglycemia.
Growth hormone works to build muscle/bone through IGF-1, and IGF-1 will always fall with insulin and food availability. No IGF-1, no growth.
Immune factors are also adversely effected, first because lower protein will decrease synthesis , second because these hormonal aberrations suppress immune system (for example, leptin is a hormone made when insulin/body fat is sufficient; if leptin is deficient, interlukein 6/1 will be deficient and immune system is compromised).
Do NOT fall for the hype that starving or fasting strengthens our bodies. Perhaps in the short term this is true, but then again, in the short term, we are mostly just getting all the sugar out of the blood from our crappy diets. Most of us eat crappy and fasting helps by taking away the crap.
As for the opinions of “fasting proponents”, most of them are a little off… not unlike raw foodists and juicers and frutarians and other eating disordered nutters.
Scott,
Vitamin D and sleep does it for me. Spot on suggestions.
great tips, but I’ve got to take issue with not getting flu shot. Take your chances if you are age 20-50 without health risks. But others should get it, unless they are recluses. A strong immunity helps, but flu bug is strong also, if exposed.
I agree James…
But flu shot is only necessary if one is unhealthy and/or aged. I don’t think it is an issue of “taking chances”, it is abnormal to get the flu if you’re a young person who is in good health. Given the number of autoimmune risks associated with vaccinations (which, I agree, are probably exceedingly rare when compared to getting the flu) I prefer to avoid vaccinations whenever possible.
If I was unhealthy and knew I had a past history of catching viruses easily I would definitely opt for the flu shot. Seeing as being low carb, healthy, and in my 20s protects me from the flu naturally why potentially complicate things with vaccines?
A good list Scott. I do implement a lot of the things in your list but getting 8-9 hours of sleep a night is a real struggle for me. I usually just have to catch up on the weekend but really should implement some sort of plan to improve upon this next year. My alcohol intake also tends to go up around this time of year but Im generally good at keeping the overall diet and exercise routine in check.
Totally agree with your recommendation for ZMA. I bought my first ever pot earlier this year. The first thing I noticed is that it was a lot easier to sleep and I felt a lot more refreshed when I woke up (even if I was getting the same amount of sleep as I was prior to taking ZMA). This then had a positive impact upon how I felt the rest of the day because I felt so much more refreshed from the sleep I was getting. I ran out a few months ago and never got any more but I really need to get some.
Joe, I think the key is that the sleep deprivation is what’s allowing the bacteria to multiply in the first place. With proper sleep, the immune system has less of a need to be constantly activated to counter-act the effects of this bacterial overgrowth.
Chris, whoops…you’re right, misread. The insulin does suppress the growth hormones (which I know and should’ve never typed
), which are important for immune system function. Fixed.
Woo, are you referring to prolonged fasting or more of the IF variety? With my short-term fasting variety, I notice that I’m stronger, leaner, and better able to fight off anything that comes my way. Interested to learn more about what you’re talking about.
Tom, get more ZMA. I take it on days I workout.
Cheers
Scott
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I have sinus problems that cause me to get recurring infections every winter. As soon as I get sick, I’m out of commission for weeks on end. I’ve found that using a neti-pot daily has had a profound effect. I haven’t gotten sick, and when I feel a sore throat coming on, I use it 2-3 times a day and it usually disappears straight away. Can’t recommend it enough!
Excellent advice. I’ve shared it on my blog http://www.OneHealthyGirl.com
Here are other recommendations instead of the flu shot: http://tiny.cc/wO58T
Be well, Carla aka OneHealthyGirl.com
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