Strengthening immune system

[BlueCollarLifter]

Anyone have tips and advice on how to boost or keep immune system strong?

I make sure I get enough multi/vitamin C and keep warm as much as I can, but it seems too easy for me to start getting head colds.

Im not over-training, infact I just took two weeks off while only doing very mild cardio; but still it seems to return.

In short: how do you get rid of head colds?

[lazyone]

maybe its time to stop wearing them tight tshirts during those cardio sessions :grin:

I kid.. are you under stress at work/home etc? Sometimes little things like that can set off a cold, or maybe you hang around ppl who are sick??

[deegee]

If you are getting sufficient rest and your diet is good with a multi etc thats about all you can do, and dress appropriatly for the weather. There are supps that claim to boost your imune system. Ignore them.

last year i had a cold for about 2 mionths it just wouldnt go, this year i'm fine, nothing at all when all my mates are taking time off work. luck of the draw.

[point of view]

Anyone have tips and advice on how to boost or keep immune system strong?

I make sure I get enough multi/vitamin C and keep warm as much as I can, but it seems too easy for me to start getting head colds.

Im not over-training, infact I just took two weeks off while only doing very mild cardio; but still it seems to return.

In short: how do you get rid of head colds?

Good Question

Getting rid of a head cold is waiting for your immune system to produce enough anti bodies to fight the infection

Prevention is always better than cure.

Wash your hands frequently especially at the gym.

Studies have shown that only 30% of men wash their hands after the toilet and even less after they sneeze so that gym equipment is loaded with viruses(same as trolley handles at the supermarket)From your hands to a body opening such as nose,eyes,mouth and bingo a head cold because no matter how strong your immune system is when you get infected with a few million viruses you are done for.

Even little children are being educated on sneezing into their hands which can then be washed so the fear surrounding the impending"chicken flu" is having an education spin off.

I took some swabs some years ago from the equipment in a gym which shall remain confidential and when plated showed positives to most food poisoning bacteria e.g.salmonella,faecal coliforms,staphylococci so you can expect there to be plenty of viruses which can cause your head cold waiting for you.Where there are lots of people there are lots of head colds particularly if they are breathing the same air e.g.aeroplanes,offices. gyms

They can be avoided but don't get paranoid (like me.)

[BlueCollarLifter]

maybe its time to stop wearing them tight tshirts during those cardio sessions :grin:

I kid.. are you under stress at work/home etc? Sometimes little things like that can set off a cold, or maybe you hang around ppl who are sick??

lol...nah not much stress..got a casual job currently..and not much work on rite now.. so I normally wake up when I wanna...maybe im just too inactive rest of the time.. :roll:

If you are getting sufficient rest and your diet is good with a multi etc thats about all you can do, and dress appropriatly for the weather. There are supps that claim to boost your imune system. Ignore them.

last year i had a cold for about 2 mionths it just wouldnt go, this year i'm fine, nothing at all when all my mates are taking time off work. luck of the draw.

I take an antioxidant aswell from time to time, its real good..but yea, I don't want to resort trying out those ''super bullet proof immune boosting'' supplements..

I've had friends suggesting drinking down hot sauce with garlic, onion and peppers or eating chillis to help open up the sinuses.. -could be fun 8)

..and yea, I dont feel too confident at the gym especially being winter..but thanks for the advice.. keep 'em coming!

[qzha017]

If you are getting sufficient rest and your diet is good with a multi etc thats about all you can do, and dress appropriatly for the weather. There are supps that claim to boost your imune system. Ignore them.

last year i had a cold for about 2 mionths it just wouldnt go, this year i'm fine, nothing at all when all my mates are taking time off work. luck of the draw.

Maybe luck plays part of the problem but I believe its all in the genes and the way you are cause everyone is different. take me for example, no matter what I eat or do I still cant escape a couple of colds and flus per year :roll:

[Flex]

There are supps that claim to boost your imune system. Ignore them.

.

Interesting viewpoint - I'm not too sure how you draw such a definative conclusion as there are many products available that can help benefit the immune system and would benefit BlueCollar if he is getting recurring problems - Glutamine being one of the more commonly available and researched products

The concept of "conditional deficiency"—muscle and glutamine production in stress

Under normal dietary conditions, very little of the glutamine derived from dietary protein enters the blood stream. The epithelial cells of the intestine will consume much of the dietary-derived glutamine and utilize it as a respiratory fuel. There are a number of tissues that may serve the role of glutamine producers for other organs and tissues of the body. The lung may produce glutamine in acute situations (Souba et al. 1990aCitation ) and the brain will synthesize glutamine for conversion to the neurotransmitter glutamate when required. However, skeletal muscle is able to produce glutamine in large amounts; it contains 90% of the whole-body glutamine pool (Darmaun et al. 1986Citation ) and can release glutamine in significant quantities [in catabolic stress in humans, glutamine comprised 26% of the released amino acids, (Wilmore and Shabert 1998Citation )]. Glutamine synthetase in skeletal muscle is sensitive to regulation by glucocorticoids (Calder and Yaqoob 1999Citation , Max et al. 1988Citation ), and the stress response will result in an increase in activity of this enzyme and the release of glutamine into the blood stream [also sensitive to glucocorticoid regulation (Parry-Billings et al. 1990bCitation )]. TNF-{alpha} has also been shown to induce glutamine synthetase gene expression in cultured skeletal muscle cells (Chakrabarti 1998Citation ), thus providing a possible link between increased macrophage activity and glutamine utilization at sites of inflammation and increased amino acid metabolism in muscle. Release of glutamine exceeds synthesis in skeletal muscle in conditions of stress, resulting in the lowering of intracellular glutamine concentration, leading to enhanced rates of protein breakdown. However, plasma glutamine concentrations are also decreased in stress situations such as burns (Parry-Billings et al. 1990aCitation ) trauma (Jensen et al. 1996Citation , Long et al. 1995Citation ), premature birth (Lacey et al. 1996Citation ) and sepsis (Ardawi 1991Citation ).

As has been described elsewhere in this review, glutamine is utilized at high rates by various immunologic tissues and cells. During inflammatory states, which occur in conditions such as sepsis and injury, the glutamine consumption in immunologic tissues and cells increases. This increase in glutamine consumption, coupled with enhanced utilization by other tissues, results in a demand for glutamine that outstrips supply. As a result, blood, immunologic tissue and muscle glutamine levels fall. The low concentrations of glutamine limit the function of key tissues and cells, especially cells of the immune system. It has been estimated that when plasma glutamine levels fall in a "glutamine-deficient" state, e.g., <0.4 mmol compared with "normal" levels of plasma glutamine, e.g., >0.6 mmol, then the immune system is compromised (Wilmore and Shabert 1998Citation ). If this hypothesis is correct, then providing exogenous glutamine to infected or stressed animals or humans and thus raising plasma concentrations to normal should enhance immunologic responses and improve outcome.

Provision of glutamine in trauma in humans

At least 16 randomized, blind, controlled clinical trials have demonstrated beneficial effects of glutamine-supplemented parenteral and/or enteral nutrition in catabolic patient subgroups, including those with inflammatory bowel disease [recently reviewed by Jonas and Ziegler (1999)Citation ] and those patients receiving abdominal radiation treatment (Souba et al. 1990bCitation ). These studies reported improved nitrogen balance, muscle mass and/or gut integrity. In contrast, a number of other studies have not demonstrated improved clinical outcomes e.g., chemotherapy-induced toxicity (van Zaanen et al. 1994Citation ), bone-marrow transplantation (Schloerb and Skikne 1999Citation ) and Crohn's disease (Den Hond et al. 1999Citation ). However, reduced hospital infection rates with glutamine-enriched nutrition have been shown in adult patients after bone-marrow transplantation (Ziegler et al. 1992Citation ), major trauma (Houdijk et al. 1998Citation ) and in premature infants requiring intensive care (Neu et al. 1997Citation ). In addition to these reports, in vitro studies and clinical results have demonstrated a potent effect of glutamine supplementation on human immune cell number and function [reviewed by Ziegler (2000)Citation ].

http://jn.nutrition.org/cgi/content/full/131/9/2515S

Lowered immune system can occur during times of stress, periods of overtraining, and inadequate diet. There may also be other underlying reasons as to recurrent problems. Food allergies and intolerances can cause immune system problems. Keeping an accurate food and training diary should help you pin point exactly what is the trigger each time - whether it is training, inadequate diet, food intolerances, work stressors, late nights out socialising or a combination.

Regular use of vitamin C may help improve the immune system but you need to use reasonable doses of around 3grams or 3000mg upwards to ensure you are getting enough.

Dressing properly has absolutely no bearing on whether or not you will get a cold or flu - you could walk around in the rain all day and if your immune system is adequate there is absolutely no reason for you to get the flu just because your cold or wet. Bundling up will not prevent a cold nor will it help the cold to go away. Going outside with a wet head or getting wet in the rain cannot cause any infection. Studies done on military recruits and college students showed that exposing them to various temperatures did not make them more susceptible to illness. Stress and lack of sleep will depress the immune system and make you more susceptible to getting sick. And tobacco use and excessive alcohol use will also make you more prone to illness.

[Varven]

Glutamine and green tea does help imrove overall condition. Its not a cure but definitely does help.

[BlueCollarLifter]

yea i find a lot of glutamine before bed on training days helps...i didnt normally feel weak or as worn out the next morning..but i did stop it when i took a break :roll:

i tried drinking pure green tea..boi thats gross stuff! although it did make me feel a lot better..so i bought me some green tea extract in pill form..it aint the same

[waldo]

How about a good protein powder with nice high levels of GMPs?

[BlueCollarLifter]

GMP's ?

glutamin....peptides?

i take ON's 100% whey..which i rely on to get a lot of glutamine from..

(4grams)

[deegee]

Flex, I was taking glutamine last year as a supplement to my diet and still had the flu. I was not taking it to boost my imune system though, just as a supplement to my general diet.

I was refering to supplements stating they are designed to boost your imune system, I have tried many over the years none worked that is why I say ignore them, still do. I only make recommendations from my own experience, as a view point it can be disregaurded or heeded as the reader sees fit.

[waldo]

GMP's ?

glutamin....peptides?

i take ON's 100% whey..which i rely on to get a lot of glutamine from..

(4grams)

Glycomacropeptides. Do a google on whey fractions and see what else you get from your protein. It ain't just amino acids!

[Flex]

GMP - Glycomacropeptides - the microfractions found in whey protein. This is one of the main benefits of using whey protein over other protein sources. There's several important microfractions found in whey protein - Beta-lactoglobulin, Alpha lactalbumin, Immunoglobulins (IgG), Glycomacropeptides (GMP), Bovine Serum Albumin (BSA), Lactoferrin, Lactoperoxidase, Lysozyme and Growth Factors.

IgG's stimulate the immune system and are extremely beneficial. However these fractions are denatured and destroyed during the ion exchange process due to the acid used during the process and hence if you are using and Ion exchange whey you miss out on this important component. IgG's have important antibody activity in the body and help support the immune system and prevent disease.

GMP's helps reduce infection in the body and helps regulate digestion of protein in the stomach.

BSA is a glutathione precursor- Glutathione is one of the most powerful antioxidants in the body that helps protect cells and serves as a primary detoxifier of harmful compounds, so this is extremely beneficial to your overall health.

Lactoferrin, another microfraction, also helps increase glutathione levels in the body, while also acting as a powerful antioxidant, helping improve healthy intestinal microflora growth, lowering LDL levels and helping prevent infection. Lactoferrin also scavenges free iron in the body, preventing uncontrolled iron-based free radical reactions and protecting certain cells from lipid peroxidation.

Glutathione is so necessary to the immune system that it appears immunity itself can be modulated by glutathione levels. Low levels have been associated with disease such as AIDS, Alzheimers, and parkinsons. Whey protein has been studied in use by HIV positive patients, with improvements in glutathione levels and increased weight gain. The glutathione in Whey protein may also be beneficial for use during chemotherapy, helping increase healthy cell growth while interfering with cancer cells ability to regulate glutathione making chemotherapy more effective.

If you want to make sure you are getting all of these important microfractions and thus optimizing your immunity you need to use an undenatured whey protein concentrate or isolate - these will typically be ultrafiltered or microfiltered - and avoid Ion exchange.

[BlueCollarLifter]

I must ask, where do you get your information from flex?

I want in :grin:

[Flex]

I must ask, where do you get your information from flex?

Lots of books, google, 10 years personal use of products and about 8 years of being involved in some way with the sports nut industry.