Boosting Immunity Through Exercise
Several manufacturers claim that certain foods, beverages, and herbs can help boost immunity. Many studies also suggest that eating certain fruits and vegetables are essential for healthy immune function. According to immunity expert David Nieman, professor of health nutrition at Appalachian State University in Boone, North Carolina, special “immune boosting” nutrients do little to enhance immunity in healthy individuals.
So, in other words, people that already eat a balanced diet may not see an increase in immunity from eating particular foods or dietary supplements such as Echinacea or high doses of vitamins. However, dietary deficiencies of protein, iron, zinc, and vitamins A, E, B6, and B12 can impair immune function.
One thing that Nieman and colleagues found did help boost immunity was regular, moderate exercise. Nieman was the first to study the effects of exercise on immunity in a study published in the International Journal of Sports Medicine in 1990. A group of 36 sedentary women walked briskly for 45 minutes per day most days of the week for 15 weeks, and decreased the number of days they were sick by about half compared to a group that did not exercise. Nieman also mentions that natural killer cells and neutrophils remain at elevated levels in the body for about three hours after a 45-minute walk, and then go back to normal until the next time you exercise. This research shows that regular exercise is extremely important for healthy immune function.
Reference
Schardt, D. (Nov. 2007). Claiming Immunity: How to Support, Enhance, and Boost Profits. Nutrition Action Health Letter; 34(9): 7-8.
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mushrooms
Personally, I take issue with David Nieman regarding the immune boosting effects of nutrition. I do agree exercise is fundamental for a strong immune system but I also know that certain foods, those containing beta glucan for instance, have strong immunostimulating effects(1). Beta glucan is a cell wall constituent of certain mushrooms. I recommend Maitake mshroom extract to all my p[atinets with cancer or hepatits because of its ability to increase NK cells in the body.
1. Akramiene D, Kondrotas A, Didziapetriene J, Kevelaitis E. Effects of beta-glucans on the immune system.
Medicina (Kaunas). 2007;43(8):597-606. Review.
Darren Clair, MD
Vibrance Health Services
What he said was...
Training WHILE sick is not smart because your body needs that energy to promote towards sythesize of immune system cells and other infectious disease fighting-cells.
Believe it or not, you burn a lot more calories while you're sick, which is one reason why it's important to eat super healthy while you're sick and make sure you don't skip meals even though you'll "seem" less hungry while in actuality, you're body needs that food but certain hormones are "suppressing" the appetite hormone release.
I firmly believe that a fitness oriented lifestyle promotes health because I'm never sick, except while I was injured believe it or not, and I have a pretty serious liver problem, so I one would think that I would be more apt to get sick.
But in the Vidoe Blog
...You said that it's best not to train. Oh wait you said to stay away from the gym cause it's dirty and full of germs right? so it's better to go for a walk or a run when sick?
-the worst mistakes are the ones you keep making-
..
this is talking about preventing sickness while the video blog was talking about what to do when you're already sick