November Health News (archived version)

Dear Friends,

Judging by the overflowing parking lot that I share with the pediatric clinic, I'd say the cold and flu season is here. My daughter Dakotah has been fighting off a cold for the last few days, probably brought on by neighborhood Halloween parties, including the one hosted annually by my family (this year's theme was the 70's; picture polyester shirts, afro wigs, and leisure suits), late nights, and her rare overindulgence of sweets. Several of my local patients have already succumbed to the flu. If folks in Birmingham Alabama are already coming down with the flu, it only means that this year?s season could be a long one. Our Immune System The strength of our immune system determines the state of our health. When it's compromised we become susceptible to catching a cold, or the flu. Therefore, maintaining a strong immune system is crucial for helping us reduce the risk of coming down with a cold or the flu. I've written before that it's not the germ, but the soil the germ is planted in, that determines who gets sick and who doesn't. Those with healthy soil (bodily systems) are able to fight off an infection. While those with unhealthy soil (bodily systems) will allow the germ to take root and lead to disease. Our bodies are designed to maintain homeostasis, or to maintain a natural equilibrium, or order. We don't have to think about taking 12 breathes per minute, pumping blood through 60,000 miles of arteries and veins, or how to recognize and attack unwanted germs. Our bodies in-born homeostatic system does this moment-by-moment, day in and day out. Our immune systems job is to recognize viruses, bacteria, and other bugs, and when possible, destroy them before they create an infection. The immune system has special cells known as white blood cells that patrol the body for invading germs. Proteins in the form of antibodies help us identify and resist repeated infections. Normally after being exposed to a particular virus or bacteria, we become immune to them. This isn't true of certain viral strains, the cold or flu included. Along with the antibodies, we also have a circulatory system especially for the immune cells, known as the lymph system. The fluid known as lymph is collected and rerouted through the body's lymph nodes. These pea-sized nodes may become enlarged when a person is fighting off an infection. Doctors often recommend that their patients drink a lot of fluids to help keep the lymph moving freely. This allows the body to rid itself of unwanted waste materials, including the debris from destroyed viruses. I recommend 70 ounces of water or half their weight in ounces for children, be consumed on a daily basis. Germs are ever present in our environment. They are in the air we breathe, the food we eat and the surfaces we touch. In fact, if our skin, throat, or other mucus membranes were cultured, most of us would be found to contain one type of germ or another. At any given time 5-40% of us have pneumococcus bacteria in our nose or throat. Only the strength of our immune system keeps these germs from causing a problem. This helps explain why some folks don't have a cold but several of their coworkers do. Remember, it's not seed but the soil the seed is planted in. A healthy body keeps these germs from causing an infection. The Thymus Gland The thymus gland is the master gland of the immune system. It's especially susceptible to stress, free radical damage, toxins, and chronic illness. The thymus gland releases T-cells that help fight against bacteria, viruses, fungi, and other unwanted germs. As mentioned above, stress is one of the biggest immune zappers. It's no coincidence that people tend to get a cold or the flu when the weather changes. The change in temperature may be just enough additional stress to cause a person's immune system to become compromised. The holidays pose an additional risk since folks typically over do it; too much sugar, stress, late nights, alcohol, and too little rest. I often recommend thymus supplements for my chronic fatigue and asthmatic patients. But anyone who wants to boost their immune system could benefit from taking thymus supplements. Thymus extracts have proven to be one of the best immune boosting agents for treating CFS. A recent study published in the Journal of Nutritional and Environmental Medicine showed that patients taking "ProBoost," a patented thymus extract, obtained dramatic improvements in their CFS symptoms. The increase in their immune function, as demonstrated by blood tests, resulted in a broad range of improvements. These improvements included: • 47% improvement in sleep quality • 43% reduction in food sensitivities • 53% reduction in chemical sensitivities • 47% improvement in short term memory • 79% improvement in depression • 100% improvement in panic disorders From Townsend Letter for Doctors and Patients December 2002 #233. Here is a list of immune zappers that can weaken the thymus gland Sugar in any form - table sugar, honey, alcohol, even excess fruit juice (fructose) can suppress the immune system. Just one tablespoon of simple sugar results in a 50% reduction in white blood cell activity for up to five hours! It's best to go easy on simple sugars, including alcohol. During periods when you are under a great deal of stress (unfortunately when most folks crave sweets) try to avoid eating sugary foods; sweets, fruit juices, cookies, cakes, white bread, honey, etc. I don't want you to be a Scrooge during the holidays; just don't go crazy. Extreme moderation is the key. Stress in any form - mental, physical, emotional, and chemical stressors, all cause a drop in immune function. During times of stress try to get more rest. For those of you who are type A's, allow yourself to take a day off. Take a long leisurely walk. Go to the movies, have a leisurely brunch, hang out with your family and play cards or simply spend the day with a good book. Don?t let anyone make you feel guilty (including yourself) about spending a day relaxing. It?s hard to do for most of us, myself included, but spending a day away from the go, go, go, daily stress will allow your body to recharge itself. When fighting off a cold or flu, don't exercise. A short walk is fine but strenuous exercise is a stress, a good stress, but a stress never the less. Strenuous exercise should be avoided when your immune system is low. However, used as a preventative measure, walking is a potent immune booster. Walking fifty minutes three times a week increases T-cell activity. Studies show that daily brisk walking reduces the number of sick days by half. For an extra immune booster get a massage once or twice a month. Massage therapy is a great way to relax, increase lymph flow and helps rid the body of toxic waste materials. Avoid toxic chemicals - pesticides, food additives, unnecessary drugs, and nutritionally devoid foods (when possible). These generate free radicals, which puts further stress on the body. Try to eat nutritionally sound whole foods. Avoid artificial flavored foods and beverages. Trans fatty acids (see my book "Heart Disease: What Your Doctor Won't Tell You") found in most fried and prepackaged foods, causes free radical damage. I recommend you eat whole unprocessed grains, whole wheat bread, wild or brown rice, meats, vegetables, unprocessed nuts, and fruits. Dairy products should be avoided if you?re experiencing any sinus, throat or chest congestion. Dairy products increase the body?s mucus production. This leads to more congestion. At the first sign of a sinus or respiratory infection eliminate dairy products for several days.