Want to Bolster your Immune System? Lifestyle will help!
Elizabeth J. Hall

A wise country physician and a university teacher summarized for our class her philosophy of healing this way. “A good doctor practices physiology first and medicine second.” That was 20 years ago in her pathophysiology class. In the twenty-first century with antibiotic resistance steadily increasing, do her words convey any hope? Does her remark offer any solution for fighting viruses since antibiotics have never been effective against them? In this article I will share the conclusion of many scientific studies that explore the impact of lifestyle factors on the physiology of the immune system but first, a brief review of the immune cells.

Immunologist Benjamin Lau compares the cells of the immune system to our national department of defense. Neutrophils are like highly mobile army soldiers and marines patrolling our blood. Infected tissues release chemicals that attract the neutrophils to the area of infection. Germs can be camouflaged to resemble body cells; antibodies and complement proteins counteract this camouflage by coating the bacteria and labeling them as “enemies.” Electrical attraction helps the neutrophils to then adhere to and engulf these enemies actually swallowing them! The neutrophils then release hydrogen peroxide and enzymes that destroy the various components of the bacteria.

Macrophages are like our national coast guard that protects our borders and coasts. They provide defense for important tissues – brain, lung, liver, spleen, and lymph nodes – and destroy bacteria much in the same way as neutrophils do. Both neutrophils and macrophages are called “phagocytes” because they eat bacteria. (“Phago” means “to eat and destroy”.) While macrophages are much bigger eaters than neutrophils, they also live longer. One type of macrophage found in the liver can eat and destroy one harmful bacterium within 1/100 of a second.
Natural killer (NK) cells and their more efficient cousins, lymphokine activating killer (LAK) cells, destroy cancer cells and viruses. Like air force bombers, they release their chemical warfare directly onto their target cells – viruses and cancer cells. Their protease molecules make little holes in the membranes of cancer cells or the coating of viruses, thus allowing sodium and water to enter and destroy the offender. NK cells also release interferon, a substance that interferes with the ability of viruses to reproduce. Some components of their chemical arsenal directly attack the actual DNA molecules of the viruses or cancer cell.

Lymphocytes also attack viruses and cancers. Plasma B-lymphocytes make antibodies. In fact, one plasma B-lymphocyte can generate 2,000 molecules of antibodies a second! Antibodies make it much easier for phagocytes to attack and swallow harmful germs. Memory B- and Memory T-lymphocytes, like experienced scouts, remember any previous exposure to a virus. If that same kind of virus should invade the body’s territory, these immune cells initiate a much swifter immune response. Killer T-lymphocytes launch little chemical bombs to attack virus or cancer cells. Helper T-lymphocytes signal other lymphocytes to join in making more effective warfare. Suppressor T-lymphocytes, like a commander-in-chief, judge the progress of the battle and call off the fight when objectives have been reached.

The question is--how can lifestyle habits make this immunological warfare more – or less – efficient?

EXERCISE

Moderate exercise helps. The neutrophils love to attach to the walls of blood vessels. Moderate exercise gently detaches and propels them into active circulation in the blood, thereby increasing their ability to successfully conquer bacterial invaders. Aerobic exercise, by increasing the number and efficiency of the NK cells, also helps the body to combat viruses and cancer more successfully. Vigorous exercise activates LAK cells, which normally will destroy a resistant tumor as these have a larger capacity to destroy cancer cells and viruses than ordinary NK cells. It has been shown that physically active women get 30 percent less breast cancer than non-active women.
Moderate exercise improves the efficiency of the lymphocytes antibody production mechanism by 20 percent even when there are fewer lymphocytes. Indeed, regular moderate exercise even improves resting NK activity and T-lymphocyte activity even in the elderly. This means that even older people can develop an increased resistance to both viral infections, and reduce formation of cancer cells, if they exercise. Strenuous,* exhaustive, endurance exercise, on the other hand, hurts the immune system; it can cause a 40 percent drop in the number of NK cells for as long as 7 days after the exercise stops. It also decreases neutrophil function, suppresses antibody production in the blood and saliva, slows lymphocyte production, elevates stress hormones and decreases the concentration of important trace minerals. Heavy weight lifting impairs the immune system. Additional stressors like the competitive element that is frequently combined with many sporting events can further affect the immune system in an adverse way.

TEMPERANCE

The term temperance, though traditionally associated with abstinence from alcohol and tobacco, is more broadly the avoidance of all harmful substances and the moderate use of those that are good. Under the influence of alcohol, each type of immune cell becomes lazy. Just two drinks of alcohol and antibody defenses operate at less than one-third of their normal efficiency. Prenatal exposure to alcohol reduces the efficiency of lymphocytes in the offspring of the drinkers.

Smoking interferes with the chemical attraction of the neutrophils to bacteria and reduces their ability to capture them. Nicotine further inhibits the killing of bacteria by neutrophils. When compared to non-smokers, smokers have significantly increased clumping of blood cells making it difficult for white cells to squeeze through the tiny capillaries in order to get to the tissues they need to defend.

Caffeine reduces the ability to T-lymphocytes to fight viral invaders. It can inhibit the activity of monocytes and NK cells by increasing the immuno-suppressive effects of the stress hormone cortisol.** Coffee drinking decreases B-lymphocyte and NK activity and interferes with the secretion and efficacy of IgA, a major antibody that guards the inner membrane of the
upper respiratory tract. Caffeine also disrupts the production of the immune-enhancer, melatonin.

Melatonin, a hormone from the pineal gland, combats cancer cells, stimulates the helper T-lymphocytes to produce and release immune-bolstering chemicals and improves NK function.

Avoid Overeating

Obesity compromises the ability of the neutrophils to destroy bacteria and of lymphocytes to fight viruses.

Wise caloric restriction improves the immune system. Studies show clearly that generally, the more an animal or a person eats and/or weighs, the greater the susceptibility to cancer-producing agents. The greater the body weight, the more spontaneous tumors and the shorter the life span. When either animals or people eat less their DNA is much better protected from unsteady molecules called free radicals that damage its integrity. Caloric restriction even enhances the repair of damaged DNA, decreasing the access of harmful substances to the chromosomes. Animal studies also show that caloric restriction can improve the NK cells’ ability to kill tumor cells. Food restricted mice have a strong anti-tumor immunity resulting in suppressed tumor growth and longer survival time.

Animal studies show that eating fewer calories slows age-associated decline of the immune function in aged rats. Rodents that were given 80 percent of their usual calories and exercised had a much greater response from their T-lymphocytes to an immune-aggravator, and some improvement in B-lymphocyte function as well. Judicious caloric restriction also improves melatonin production with its immune-enhancing effects and sleep-promoting properties.

Bear in mind that a calorie-limited diet requires adequate amounts of the right kinds of nutrients. When done properly, it can destroy five times more cancer cells than a calorie-limited diet that lacks these. Obese humans that were placed on a very low-calorie but high-protein diet for three months had a significantly depressed chemical attraction of white blood cells to the area of infection, and significant decline in killing ability. Protein depletion on the other hand also hurts NK cell functions and decreases antibody production by plasma B cells.

SLEEP

During deep, slow-wave sleep, growth hormone is released from the pituitary gland. This hormone primes and increases the ability of the phagocytes to kill harmful bacteria. It also stimulates the neutrophils to produce an important chemical warfare compound called superoxide. Growth hormone improves the production of special troops of T-lymphocytes and bolsters antibody response while assisting NK cells.
Early-night sleep deprivation decreases both NK cells activity per number of natural killer cells and also reduces LAK activity per number of LAK precursors. Even after a night of sleep recovery, the production of IL-2 is suppressed. This is important because IL-2 activates B-lymphocytes to produce more antibodies and convert NK cells into the more aggressive and
efficient virus-and-cancer-destroying LAKs. Even a modest sleep deprivation between the hours of 3 to 7 am reduces the killing ability of the NK cells by almost 30 percent. How thoughtful it was, that God created the rehabilitative evening and night before the day, to prepare man for the day of work ahead!

DIET

Fasting

Fasting improves the killing ability of the NK cells and phagocytes. Short-term fasting increases phagocytosis (ability of the phagocytes to capture and swallow bacteria) and significantly improves their ability to destroy microorganisms. However, long-term fasting decreases the chemical attraction between neutrophils and germs and their subsequent killing of bacteria leading to a decrease in immune efficiency and increased likelihood of illness.

Weight loss

Although obesity impairs the immune function of neutrophils and of B- and T- lymphocytes, very rapid weight loss temporarily reduces natural killer cell activity, leaving the individual more susceptible to viral infections. A combined program of light to moderate-intensity of both aerobic and resistance exercise offsets this decline in natural killer activity associated with weight loss. Most health experts recommend the best weight loss to average one to two pounds a week. If for serious health reasons more weight loss were desired, perhaps it would be judicious to include contrast hydrotherapy and rotation, every three weeks, of the immune-bolstering herbs like garlic, astragalus root, and echinacea.*** Losing extra pounds will eventually improve the body’s ability to fight viruses and cancer more successfully.

Trace Minerals

Trace minerals are important. A study of 38 obese children showed impairment of T cells and reduction of ability of the white blood cells to kill germs. They also had subclinical deficiencies of iron and zinc. Zinc is necessary for the production of T-lymphocytes and antibodies. Four weeks of supplementation improved their immune responses. Good dietary sources of zinc include lentils, spinach, broccoli, seeds and nuts. Subtoxic amounts of selenium enhance the capacity of lymphocytes to respond to stimulation, and then to proliferate and develop into troops of special lymphocytes. Selenium also improves the killing ability of activated NK cells, but too much selenium suppresses the immune system. The recommended daily allowance for selenium is 70 micrograms for men and 55 micrograms for women.

ANTI-OXIDANTS AND VITAMINS

Both vitamins E and C stimulate the capacity of phagocytes to capture germs. A low intake of vitamin E decreases the chemical attraction of phagocytes to germs and lowers the efficiency of macrophages to kill bacteria. A high vitamin E diet improves both the chemical attraction of white blood cells to inflamed or infected tissues and their killing ability. Infections and accompanying inflammation increase the production of free radicals. Anti-oxidants like vitamin E destroy free radicals that damage the immune system’s efficiency. Animal studies suggest that giving vitamin E is effective in the prevention of immunological decline of young mice before and after exposure to restraint stress. Some studies show that long-term supplementation with vitamin E improves immune function in elderly people and aging animals by improving the neutrophils’ ability to capture germs and reducing cortisol levels. Normal amounts of cortisol help deal with stress, but excessive amounts from excessive stress suppress certain immune functions.

The Antioxidant Top Ten Fruits and Vegetables

(Based on equal weight proportions)

Fruit Vegetables

1. Strawberry*
1. Garlic
2. Plum
2. Kale
3. Orange
3. Spinach
4. Red grapes
4. Brussels sprouts
5. Kiwi fruit
5. Alfalfa sprouts
6. Grapefruit, pink
6. Broccoli
7. White grapes
7. Beets
8. Bananas
8. Red bell pepper
9. Apple
9. Onion
10 Tomato
11. Corn
* Blueberries are now regarded as the number one fruit in antioxidant activity.

How much do I need?

Can there be too much of a good thing? Although supplements of both vitamins C and vitamin E improve the capture of germs by phagocytes, megadoses of vitamin C can injure the body. One study showed that two grams of vitamin C decreases phagocytosis. Megadoses of vitamin C can have adverse effects on individuals who have a marginally adequate vitamin E level. When guinea pigs or rats that had marginal levels of vitamin E were supplemented with high doses of vitamin C, they experienced a significantly high level of break down of red blood cells and a significant overall reduction of antioxidant levels in the blood and peroxidation of lipids. This means that if there is really a need for vitamin C supplementation, vitamin E supplementation is also necessary. The body seems to absorb only 200 milligrams of vitamin C at one time, so smaller multiple dosages of vitamin C are better than larger ones.

Many individuals are constantly producing more free radicals than their natural anti-oxidants can destroy. Those with chronic or acute infections, inflammatory ailments, obesity, high cholesterol, high blood pressure and diabetes need more anti-oxidants like vitamin C and E. Many studies, though not all, show that cardiovascular, immune and nervous systems can be benefited by mild supplementation for dietary vitamin E is often in short supply. The Third National Health and Nutrition Survey showed that between 52 to 61 percent of people eating even the healthiest diet failed to get the recommendation 15mg of vitamin E daily. Spinach, broccoli, sweet potatoes, tomato juice, avocado, and garbanzos are the best vegetarian sources of vitamin E per kilocalorie. Nuts and seeds also provide vitamin E. A word of caution: doses of 600 I.U. of vitamin E can aggravate hypertension and worsen atherosclerosis.

When considering anti-oxidant supplementation, it is important to also consider what other anti-oxidants you are ingesting in the form of herbs as well as those in the diet. Garlic, bilberry, Hawthorne berry, ginger and turmeric are readily available herbs that are loaded with anti-oxidants. Remember the vitamins that are essential for effective immune functioning – namely B6, B12, and folic acid. B6 depletion significantly decreases the percentage and total number of lymphocytes as well as their responses to immune challenges, especially in elderly adults. Spinach, broccoli, tomato juice, banana and watermelon are the best vegetarian source of vitamin B6 per kilocalorie. Large supplementations of vitamin B6 is not recommended as it can cause permanent damage to the nerves.

Both folic acid and B12 are necessary to insure that your bone marrow meets the needs of the increasing production of troops of immune cells. Low folic acid or B12 deficiency reduces the killing of bacteria by phagocytes. Spinach, broccoli, green beans, tomato juice, navy beans, pintos and garbanzos are good vegetarian sources of folic acid per kilocalorie. Since there is no vitamin B12 in plants, our medical staff recommends that vegans (who eat no food of animal origin) chew 100 micrograms of B12 once a week unless there is a specific need for more. B12 needs to be mixed with saliva to ensure adequate absorption in the stomach.

OTHER NUTRITIONAL FACTORS AND THE IMMUNE SYSTEM

A well-balanced vegetarian diet helps.

NK cells of vegetarians are 2.34 times more effective in killing dangerous intruders, when compared to the NK cells of omnivores. Vegetarians have the advantage of getting more of the amino acid arginine which has been shown to stimulate the immune system, to enhance wound healing and decrease the rate of tumor growth. Arginine supplementation significantly stimulates NK and LAK cell activity by stimulating the production of growth hormone from the pituitary glands. Note from the table below that animal products are a poor source of arginine – generally speaking, vegetarians have more growth hormone than omnivores, (people who eat a mixed diet of animal and plant foods.) Growth hormone, you remember, primes neutrophils to fight and bolsters antibody response.

Arginine Content of Foods
Food | Items | Amount Arg (g)
American cheese | 1 Piece | 0.2
Eggs | 1 oz | 0.2
Nonfat skim milk | 1 c | 0.3
Beef sirloin steak | 1 oz | 0.5
Firm tofu | ½ c | 1.3
English muffin | ½ c | 1.3
Brazil nuts | ½ c | 1.5
Almonds | ½ c | 1.6
Black walnut | ½ c | 2.3
Baby lima beans | 1 c | 2.4
Red kidney | 1 c | 2.6
Garbanzo beans/chickpeas | 1 c | 3.6
Lentils | 1 c | 4.2
Soybeans | 1 c | 5.3
Roasted pumpkin seeds | ½ c | 6.2

Phytochemicals offer some help.

Many plant foods contain the phytochemicals beta sitosterol and its cousin, BSSG.**** These two phytochemicals have been shown to exhibit anti-inflammatory, anticancer, and fever lowering properties while also improving T-lymphocyte and natural killer cell activity. They also help to prevent the suppression of the immune system associated with excessive physical stress. Many flavonoids in fruits and vegetables stimulate neutrophils, macrophages and T- and B-lymphocytes. Quercetin found in apples and onions can improve NK cell activity. Lutein, in sweet peppers, broccoli, spinach and dandelion greens increase the capacity of lymphocytes to multiply in response to immune challenges. Lycopene found in tomatoes improves the production of IL-2 and daidzein from soy increases the efficiency of macrophages and T-Lymphocytes.
Another advantage of a vegan diet is cleaner blood and that means more immune power. Here is how it works: pasteurized milk is loaded with both live and dead germs. Even in advanced society, fresh Grade A pasteurizing milk is allowed to contain 10,000 live germs for every 15 drops of milk. It is very common to find 200-400 thousand dead germs in the same amount of milk. The more energy the immune system spends on clearing away dead white blood cells, the less energy it has to fight live germs.

Fats and Sugar

A high fat diet slows antibody production and suppresses NK cell activity, but the immune system needs some fats in order to function effectively. T- and B-lymphocytes activity increase significantly when the total fat intake is decreased from 30 to 25 percent of the total calories. The reduction of fat intake from 32 to 22 percent of the total calories also improved NK activity. Oxidized cholesterol from cheese, custards, puddings and powered milk reduces the body’s ability to fight cancer and viruses.

Sugar is an immune suppressor if taken in amounts of above three teaspoonfuls on an empty stomach. The higher the sugar intake, the fewer germs caught and destroyed by neutrophils (see table on page 19). The immune-suppressing activity of sugar lasts five hours. By looking at the accompanying chart, you can see that an average American, who has a doughnut or one of the whole grain dry cereals (rich in hidden sugar) and orange juice for breakfast, a cola midmorning, and ice-cream or another dessert for the evening meals, is unwittingly leaving himself open to bacterial invasions.
Sugar Weakens White Blood Cells’ Ability to Destroy Bacteria

Tsps of sugar | # of bacteria destroyed
0. | 14.0
6. | 10.0
12. | 5.5
18. | 2.0
24. | 1.0

Water

Sufficient water intake improves blood and lymph flow. Dehydration decreases the antibody IgA. External water applied in the form of hydrotherapy can benefit the immune system as well. Moist heat can improve the blood flow though small blood vessels, increase the number of circulating neutrophils, and improve the ability of the white blood cells to capture and destroy germs. Brief applications of cold can also increase the number of circulating neutrophils. Often it is best to alternate hot and cold as to prevent congestion caused by sustained heat. Artificially raising the body temperature, as in a hot bath, increases the number of circulating neutrophils for at least two hours after a treatment, enhances NK activity to fight the virus and improves the capacity of the neutrophils to destroy bacteria.*****

Mental Influences

Stress lowers the protection of the respiratory tract by decreasing one of its chemical hoards, antibody IgA. It also disrupts the normal flora of the gastrointestinal tract, thus making it easier for harmful bacteria to grow. Stress increases the secretion of corticosteroids. When these are released in excess, the ability of lymphocytes to multiply is markedly reduced. Anxiety disorders like phobias decrease the efficiency of neutrophils. Stress also reduces the ability of NK cells to make interferon, which substantially decreases viral multiplication.

Attitude

How we mentally respond to stress is very important. Stress, as from taking a very significant examination, can improve NK activity if the person has high emotional stability and low anxiety. However, the same test will produce significant decreases in NK activity if the one taking it has high anxiety or poor emotional stability. How we respond to the stressors of life impacts the immune system, too. For example:

Pessimism reduces the killing power of the NKs and killer T-lymphocytes. It lowers the numbers of suppressor T-lymphocytes to control the battle. Emotions and reactive thinking in depression – helplessness, loneliness, hopelessness, lack of social support, and even the suppression of all these – overtaxes the immune system so that it cannot fight infections effectively. Another study shows that the higher the intrusive anxiety and anxious preoccupation, the lower the total number of lymphocytes - B-lymphocytes, and total T-lymphocytes, including helper T-cells.
Optimism, however, improves helper T’s and NKs killing ability. “Self-confidence, openness, social support, effective coping skills, self-discipline, trust, and faith and a will to survive” improve immune system efficacy.

Depression

In major depression the NK count can sometimes be higher or lower, but the efficiency of these cells can be reduced by approximately one-half in the presence of life-threatening events. The circadian rhythm of the NK cells is also abnormal in depressed persons, and those who feel out of control show significantly lower NK cell activity than those who feel they have some control. Major clinical depression can reduce the ability of T-lymphocytes to multiply when challenged, and reduce the secretion of IL-2. Serotonin a brain chemical that contributes to positive mood and outlook can improve NK cell activity in depressed persona with a low count. So – what to do to improve function of the immune system!

1. Eat a well-balanced, high-fiber, high carbohydrate diet. Some studies show that a good breakfast and high carbohydrate diet improved serotonin synthesis.
2. Get an ample amount of vitamins C and E. Depressed individuals may have lower blood levels of vitamin E. One study showed that healthy aged women or aged women with major depressive disorders or coronary artery diseases, benefited from taking 1 gram of vitamin C and 200 milligrams of vitamin E daily. Their phagocytes could capture germs more easily. Lymphocytic response to immune challenges improved, and they also had a significant reduction in cortisol.
3. Get adequate exercise daily. Moderate exercise, as mention before, improves the efficiency of all types of immune cells. Especially when socially motivated, it increases the levels of serotonin and norepinephrine in the brain. These two neurotransmitters combat depression.
4. Several studies show that therapeutic massage can improve NK cell activity – even in immune compromised patients – like HIV infected men. Several studies show that massage improves the immune defense if individuals with peptic ulcer disease. Massage also increases endorphins, the “pleasure hormones.”
5. Replacing faulty thinking patterns and self-defeating motivation, with healthy pro-active thinking can improve immunity. Developing gratitude, positive thoughts, internal motivation, the appropriate exercise of the will, and actively exploring actions, and taking personal responsibility, can protect against the decrease in T-lymphocyte activity observed in major depression. Consciously insisting on engaging the mind on specific tasks that require some thought improves NK activity, while relaxation and a healthy sense of humor can improve their response to immune challenges.

I like to think of each of these physiologic remedies – good nutrition, drinking pure water, the wise use of external application of water, moderate exercise, fresh air, sunlight, herbs, positive attitudes, the right use of the will and trust in divine power, as a chain. We are only as strong as our weakest link.
Our bodies were created to be a perfect whole – each cell, tissue, organ, and system receiving from the others just those substances and influences it needs, and in turn contributing to the well-
being of the others. These remedies promote this cooperation and result in optimum health. Use them consistently, wisely, moderately – and enjoy the benefit.

* Six mets or greater, like jogging.

** In moderate amounts cortisol is beneficial, because of its anti-inflammatory effects, but in large amounts it suppresses the immune system and inhibits protein synthesis.

*** Echinacea activates macrophages, NK cells and T-lymphocytes. In interferes with viral replication. Do not take Echinacea if you are allergic to daisies, have an autoimmune disease, or if pregnant. Astragalus also improves NK and T-lymphocyte activity, increases the body’s antibody production, and interferes with viral replication. Do not take astragalus root if you take an anti-clotting medicine or have bleeding problems. Garlic improves NK cell activity. People who have bleeding problems, low blood platelets, or low blood pressure should avoid large intakes of garlic. While topical (external) applications of goldenseal are useful for wound healing, ingestion of large amounts of goldenseal can disrupt normal intestinal flora, interfere with metabolism of B vitamins, and cause seizures.

**** A compound (glycoside) of beta sitosterol, a plant look-alike of cholesterol, which prevents absorption of cholesterol.

***** Fever therapy (hyperthermia) can be quite beneficial. It should, however, never be attempted without a doctor’s order and never given to a patient with heart or circulatory problems.

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This article by Elizabeth Hall original appeared is The Journal of Health and Healing and is used with permission and is subject to copyright.