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Immunity Boosters How to Be Illness-Free This Winter

Dec 06, 2004

Immunity Boosters
How to Be Illness-Free This Winter

Leo Galland, MD
Foundation for Integrated Medicine

Special from Bottom Line/Tomorrow

Making it through the winter without a cold or the flu feels like winning the good-health lottery. You can increase your chances of being a winner by choosing the right foods, exercises, habits and attitudes.

PROTEIN POWER

When it comes to winterizing your immune system, you think of oranges, grapefruit and other vitamin C-rich foods. But there's an even more important food -- protein. To have strong immunity, you must eat about 50 to 60 grams of protein a day.

You can comfortably get about 15 to 20 grams of protein through grains and other plant-based foods, but you'll need to add another 30 to 40 grams from meats, fish and poultry, eggs, dairy products and beans.

As a guide, there are six to seven grams of protein in...

One egg.

One ounce of lean meat, fish or chicken.

One ounce of hard cheese.

Four ounces of milk.

Note: A three-ounce serving of meat, fish or chicken is about the size of a pack of cards.

HEALTHY FATS

Another way to boost immunity is to consume omega-3 fatty acids. You'll get enough for this purpose by eating oily fish, such as salmon, halibut and sardines, two or three times a week, especially if you accompany it with leafy green vegetables, which also contain omega-3 fatty acids.

Other sources: Fish oil supplements (1,000 to 2,000 mg daily), ground flaxseeds (one tablespoon daily) and flax oil (one teaspoon daily).

VITAMIN A FOR VITALITY

Vitamin A helps maintain the health of mucous linings, the first line of defense against colds and infections. The body converts vitamin A from animal-based retinol or plant-based beta-carotene, the plant compound that makes vegetables yellow, red or orange. But vitamin A is tricky -- too much can be toxic. Scientists have recently discovered that high (but not high enough to be considered toxic) amounts, when derived from retinol, may be associated with osteoporosis. (We often think of osteoporosis as a woman's problem, but men over 65 are vulnerable, too.)

I advise patients to eat lots of foods that contain beta-carotene -- carrots, spinach, squash and red peppers -- but not to take vitamin A or beta-carotene in supplement form except in a multivitamin. Even then, be sure your multivitamin has no more than 5,000 IU, unless there is a specific reason to take more.

OTHER SUPPLEMENT CONSIDERATIONS

Your multivitamin should also contain zinc and selenium, both great immunity boosters.

You'll be getting vitamins C and E in a supplement as well, but you might wonder about taking more. This has become controversial, especially as it concerns immunity in older people.

In one study, supplemental E reversed immune weaknesses. In a second, equally credible study, the participants who took E and C had more winter infections than those taking a placebo. People who are taking fish or flax oil to obtain omega-3 fatty acids seem to benefit from taking daily dosages of 200 to 400 IU of E and from 200 to 1,000 mg of C (total including the amount in your multivitamin). If you are not taking fish or flax oil, don't take additional E or C.

Medical warning: Vitamins E and C have been shown to interfere with the effectiveness of statin (cholesterol-lowering) drugs. If you are taking a statin, do not take additional supplements of E or C without discussing this with your doctor.

MORE ON MEDS

Get a flu shot every year in the fall -- the best time is about October. Studies show that among those who were vaccinated, there were fewer cases of respiratory illnesses as well as fewer cases of the flu.

Cortisone-based drugs are often prescribed for arthritis, allergies and other conditions. However, these medications impair the immune function. If you need something for arthritis, studies have shown that glucosamine helps some arthritis sufferers. There is no reason to take the combination pill glucosamine/chondroitin, though. Chondroitin increases the price and it does nothing for arthritis.

Antibiotics may be bad for immunity, too, when taken long term or intermittently but frequently.

SPEEDING UP AND SLOWING DOWN

Exercise benefits the immune system, but don't do anything too strenuous. If you aren't used to exercise, 30 minutes a day of brisk walking is plenty to start with. Don't push yourself so hard that you can't comfortably carry on a conversation at the same time. An adequate amount of sleep is also important, especially uninterrupted sleep.

Unfortunately, as people get older they tend to wake up more often during the night and sleep less overall. It's important to overcome this. Try putting yourself on a nighttime schedule that allows for eight hours of sleep. Even though you may not get that much sleep, you'll improve your chances.

BEATING STRESS

Studies have confirmed that stress -- whether from a significant life event or everyday hassles -- has a negative effect on the immune system.

Self-awareness is the basis for changing your response to stressful situations, or at least managing stress better. Each evening, review the level of stress that you experienced that day. Ask yourself what stressed you and what it was about the situation that upset you.

Most people get overly stressed because of the way they think. Their brains amplify situations, making them much more drama-filled than they actually were. Once you recognize how your thoughts contribute to stress, you can begin to adjust your thinking. There are many books, such as Don't Sweat the Small Stuff, that can help you change your thought pattern.

Lower stress in an emergency: Move slowly, breathe deeply, meditate or pray. In a few minutes, you'll find yourself relaxed and able to focus positively.
First Printed: January 1, 2004
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Bottom Line/Tomorrow interviewed Leo Galland, MD, director of the Foundation for Integrated Medicine in New York City. Dr. Galland is author of Power Healing (Random House).