Health leaders around the world have become concerned about a new strain of influenza from Mexico, HINI, because it has crossed into other countries, including the U.S. Unfortunately, no new vaccine has been developed for this strain and the younger generations do not have a natural immunity to it. Health officials are worried about the possibility of it mutating into a more virulent form and coming back this autumn, as it did in the influenza pandemic of 1918 that killed up to 50 million people. In fact, epidemiologists are warning that we are overdue for a pandemic of severe influenza.
Network health editors are telling people to wash their hands often, disinfect surfaces frequently, isolate sick individuals, avoid crowds if immunocompromised, and not to panic. As important as these safeguards are, it seems that the media is missing important preventative steps. Is there something more that we can do to protect ourselves from getting this flu strain or any other one? Fortunately, there is, and the answer is largely wrapped up in one basic preventative approach–steady, healthful lifestyle practices.
Your body has not been left without defenses against disease. Two particular components of the immune system, killer T-lymphocytes and natural killer cells, are especially valuable in the fight against influenza. If well-primed, they will act like an air-force bomber–searching out and destroying viruses and cancer cells. Let’s look at some effective lifestyle measures that will boost the efficiency of these frontline players of the immune system.
Vitamin D Combats Influenza
Your body produces natural antibiotic-like compounds called antimicrobial peptides in the white blood cells. Bioactive vitamin D dramatically increases the activity of these germ-fighting compounds and epithelial cells of the respiratory tract. On the other hand, vitamin D deficiency also predisposes children to respiratory infections. Ultraviolet radiation (either from the sun or artificial sources) promotes vitamin D synthesis on the skin and reduces viral respiratory infections. Nutritional epidemiologists estimate that as many as 50% of Americans and Europeans have either insufficiency or a frank deficiency of vitamin D, both of which contribute to health problems. To solve this problem, get at least 15-20 minutes of sunlight a day without sunscreen (when the burn index is not too high) and consider taking a vitamin D supplement, especially if you are indoors most of the day, are elderly, have dark skin, or live at a latitude greater than 40. It is also wise to have your vitamin D levels checked annually if you are at risk.
Exercise Combats Influenza
Researchers in Hong Kong discovered that people who seldom or rarely exercised increased their risk of dying from influenza from between 5.5 to 8 times. In contrast, those who regularly exercised decreased their risk by 4 to nearly 6.5 times. Furthermore, in a study conducted by scientists at Iowa State University, it was found that the subjects who exercised vigorously following a flu vaccine had a higher concentration of IgG and IgM. Serum IgG is a class of antibodies found in all fluids of the body and is very important in fighting bacterial and virus infections, including influenza. Higher IgG levels are considered to be a good predictor of resistance to infection. They also cause other immune cells to destroy foreign substances.
What type of exercise works best? Researchers at the University of South Caroline found that heavy exertion increased the risk of upper respiratory infections due to negative changes in immune function and elevation of the stress hormones, epinephrine, norepinephrine, and cortisol. The effect is significant because it would also lower a person’s resistance to influenza. Another study found that following strenuous exhaustive exercise, the number of natural killer T-cells and T-lymphocytes is decreased and their activity depressed for several days.
However, moderate exercise helps to protect us from influenza. It increases antibody production, improves T-lymphocyte function in the elderly, and slows down the aging of the immune system. This means that with moderate exercise, even older people can develop an increased resistance to viral infections, reduce the formation of cancer cells, and slow down the aging of their immune systems.
Temperance Combats Influenza
Temperance is defined as the abstinence of all harmful agents and habits and the moderate use of all healthy agents and activities. Intemperance weakens the body’s defenses to fight disease. For example, alcohol suppresses natural killer cell activity. Just 2 alcoholic drinks decrease antibody production by 66%! Smoking also decreases natural killer-cell activity. In addition, smoking dries out the nasal passages and paralyzes cilia, the delicate hairs that line the respiratory tract, and help sweep germs out of the body. Merely one cigarette can paralyze cilia for 30-40 minutes! Exposure to second-hand smoke can increase susceptibility to upper respiratory and lung infections.
Nutrition Combats Influenza
Obesity is another condition that suppresses the immune system. On the other hand, wise calorie-restriction actually slows down the aging of the T-lymphocytes. Likewise, a high-fat diet slows antibody production and suppresses the immune system in general. But when the total fat intake is decreased by merely 5%, T-lymphocyte activity increases significantly. Another immune-suppressor is sugar. which works in a dose-related fashion and lowers our resistance. A high-salt diet also suppresses certain viral killing compounds in the immune system. Stay away from junk foods if you want to seriously reduce your risk of getting the flu. However, Eating foods rich in antioxidants, such as found in plant foods, gives the immune system an extra boost. Eat foods that are rich in color; the deeper color indicates a higher level of antioxidants and thus more fighting power for your body.
Water Combats Influeza
In flu prevention, the use of water–both inside and out–should be emphasized. The brain moderates the immune system by sympathetic and parasympathetic nerves (autonomic nervous system). The sympathetic nerve activation predominates in stressful situations. Parasympathetic activity helps us to perform the routine jobs of daily life. Research suggests that adequate hydration improves the balance between these two branches of the autonomic system. Drink at least 8 glasses of water, which can include herbal tea, every day. Adequate hydration is essential for a healthy immune system.
If you do not have circulatory or other serious medical problems, contrast showers can be quite effective in warding off infections. Start with hot water for 2-3 minutes, followed by cold for 30 seconds, as tolerated. Repeat this cycle three times. This simple treatment will stimulate the circulation of the immune cells throughout your body.
Good Sleep Combats Influenza
Sleep, in itself, can change your immune system. Good quality sleep can replenish the cells of the immune system. Researchers from Stanford University discovered that the body’s peak disease-battling, immune-system activity occurs during the night; this activity is weakest during the day. Partial sleep deprivation reduces the activity of natural killer cells. Even a modest sleep deprivation for part of the night can reduce the killing ability of the natural killer T-cells by almost 30%! Sleep deprivation can also reduce the effectiveness of flu vaccines.
You Are What You Think
Psychological factors have been shown to influence immune response and alter susceptibility to infections. Early in the 20th century, health educator Ellen White observed, “The relation that exists between the mind and body is very intimate. When one is affected, the other sympathizes…Grief, anxiety, discontent, remorse, guilt, distrust–all tend to break down the life forces and to invite decay and death.”
Scientific studies continue to confirm these relationships. Researchers at Iowa State University found that greater optimism and a greater number of social interactions were associated with higher levels of influenza-specific IL-10 following the flu vaccine. This is significant because IL-10 is a very useful anti-inflammatory agent. The researchers also found that individuals with a greater number of social ties may have decreases susceptibility to infection.
In contrast, a persistent negative outlook erodes both the ability of killer T cells to destroy viruses and cancer cells. The emotions and reactive thinking common in depression–helplessness, loneliness, and hopelessness–lack of social support, and unhealthy suppression of these feelings not only depress the mind but also the immune system.
Two Neglected Remedies
Be sure to get a steady supply of fresh air, day and night, year-round. The best way to do this is to spend as much time as possible outdoors. During winter, when people tend to spend more time indoors, keeping windows slightly open can often decrease the risk of illness. Because dry, heated air can make the respiratory tract more prone to acquiring infections, adding humidity to the air can also be helpful. Even during warmer weather, when we spend much time in air-conditioned buildings, it is important to get good ventilation. Keeping air ducts clean summer and winter also promotes better health.
Not only fresh air, but deep breathing is needed. It improves the circulation of the blood and consequently of the white blood cells that circulate in the blood. And sing or hum a song. Not only can it improve your mood, but humming and singing can actually prove therapeutic! Concentrations in nitric oxide in healthy sinuses are high; nasal nitric oxide is known to be increased 15 to 20 fold by humming (compared with quietly exhaling). Nasal nitric oxide is broadly antifungal, antibacterial, and antiviral. Ask God’s creatures. Starlings, who are robust singers, exhibit enhanced immunity as compared to other nonrobust singers. Incidentally, even listening to chorale music reduces levels of the stress hormone cortisol, which exerts immunosuppressant effects.
Nature’s Medicine Cabinet
Nature provides us with an arsenal of useful plants that can help fight infection. When you have been exposed to a virus or your immune system is down, try sipping some immune-building herbal teas such as echinacea. Garlic is one of the best herbs to use; it enhances immune function and possesses antibacterial, antifungal, and antiviral properties. Aged garlic improves natural killer cell activity and is also useful for preventing psychological-induced immune damage. If you have been exposed to the flu virus, try this therapeutic drink–blend one quart of warm water, 1 or more peeled garlic cloves, and 1 lemon or grapefruit (peeled and seeded). Drink one cup four times a day.
Black elderberry also activates the healthy immune system and is effective against 8 known strains of flu viruses. In addition, it reduces the severity and duration of the symptoms of the flu if you catch it. According to expert herbalist James Duke, elderberry can actually prevent viruses from entering the respiratory tract. And several studies have shown that echinacea can enhance the activity of the immune system, relieve pain, reduce inflammation, and exert antiviral effects.
Forging a Barrier
Proper nutrition, water, good hygiene, exercise, temperance, exposure to sunlight, rest, fresh air, and a positive, trusting attitude are links in a chain of defense against disease. Although your immune system is only as strong as the weakest link, with divine help and perseverance, you can fortify the chain and protect yourself against the flu and other diseases.
Written by Elizabeth Hall, health writer for The Journal of Health and Healing
