Effective immune system -
Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress.
Despite the challenges, scientists are actively studying the relationship between stress and immune function. For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.
The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.
Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings.
In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.
In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken.
Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress. Almost every mother has said it: "Wear a jacket or you'll catch a cold! Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection.
There are two reasons why winter is "cold and flu season. Also the influenza virus stays airborne longer when air is cold and less humid. But researchers remain interested in this question in different populations.
Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures.
They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed.
For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.
A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system.
Should you bundle up when it's cold outside? The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk.
But don't worry about immunity. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy?
Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. With this Special Health Report, Living Better, Living Longer , you will learn the protective steps doctors recommend for keeping your mind and body fit for an active and rewarding life.
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A few key micronutrients have been identified as critical for the growth and function of immune cells, including: Iron Iron is a component of enzymes critical for immune cell function. Sources include red meat, beans, nuts and fortified breakfast cereals.
Vitamin A Vitamin A helps protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Sources include orange and red fruits, and vegetables like carrots, apricots and bell peppers. Vitamin C Vitamin C stimulates the formation of antibodies, and the production, function and movement of white blood cells.
Sources include citrus fruits like oranges, grapefruit, strawberries and tomatoes. Vitamin D Vitamin D helps regulate antimicrobial proteins that can directly kill pathogens. Sources include sunlight; fatty fish, like salmon; egg yolks; and fortified dairy.
Vitamin E Vitamin E works as an antioxidant to protect the integrity of cell membranes from damage caused by free radicals. Sources include seeds, nuts, vegetables oils and peanut butter.
Zinc Zinc is needed for wound healing and supports immune response. Sources include meats, whole grains, milk, seeds and nuts. Need a multivitamin or mineral supplement? If you're looking to try a new recipe that supplies nutrients needed for good immune function, consider one of these recipes: GRILLED COD WITH CRISPY CITRUS SALAD Serving: 2 8 ounces cod 1 teaspoon olive oil 1½ cups chopped spinach 1½ cups shredded kohlrabi 1 cup diced celery 1½ cups shredded carrot 2 tablespoons chopped fresh basil 1 tablespoon chopped fresh parsley ¾ cup chopped red bell pepper 1 tablespoon minced garlic Zest and juice of 1 lemon Zest and juice of 1 lime Zest and juice of 1 orange 1 large grapefruit cut into segments 1 medium orange cut into segments Black pepper to taste Spray a grill or broiler pan with cooking spray.
ROASTED RED PEPPER HUMMUS Servings: 16 2 cups chickpeas 1 cup roasted red bell pepper, sliced, seeded 2 tablespoons white sesame seeds 1 tablespoon lemon juice 1 tablespoon olive oil 1¼ teaspoons cumin 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon kosher salt ¼ teaspoon cayenne pepper In a food processor, process all ingredients until smooth.
Nutritional information per 3-tablespoon serving: 53 calories; 2 g fat 0 g saturated fat ; mg sodium; 7 g carbohydrates; 2 g protein; 2 g fiber Recipes from mayoclinic. org Jamie L. Related Posts Winter warmup: Cream of wild rice soup. Most studies show that dietary supplements are only useful if you have a deficiency in a nutrient.
Taking supplements on top of a healthy diet does not add much to your immune system. Note that most supplements are not superior to the nutrients you can get from food. Studies show the immune system is very responsive to exercise. Exercise and immune regulation are interrelated and affect each other.
Exercise changes immune regulation by affecting cells and has anti-inflammatory effects. Sleep loss reduces natural killer cell activity, which increases the risk for cancer and viral infections; generates production of inflammatory cytokines, which increases the risk for cardiovascular and metabolic disorders; and reduces production of antibodies, which increases the risk for infections.
Stress of all sorts—psychological and physical—directly weakens parts of your immune system, increasing risk for infections or reactivation of viruses inside you. Shingles, a painful rash that arises from the reactivated chickenpox virus, often flares up when people are experiencing chronic stress.
Stress can also cause "patrols" in your immune system—certain cells that tell the immune system to wind down an attack—to fail. When this happens, too much inflammation can occur. Vaccines, also called immunizations, teach the immune system to make antibodies that fight off infections before they make you sick.
Taking zinc supplements at the beginning of a respiratory infection can reduce the severity and duration of symptoms. Ask your doctor to recommend brands and appropriate dose for you. Joshua Milner, MD , is director of the Division of Pediatric Allergy, Immunology, and Rheumatology and professor of pediatrics at Columbia University Vagelos College of Physicians and Surgeons.
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