Healthy Living

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Improving Immunity Against Influenza and Other Viruses

The Hong Kong Government advises us to improve our immunity by eating a healthy diet, exercising and getting enough rest and sleep. This article enlarges upon this advice

 

A Healthy Diet: In general a healthy diet contains enough macronutrients (protein, carbohydrate, fats and calories) and enough micronutrients (minerals and vitamins). We find that in Hong Kong deficiencies of micronutrients, such as iron, are very common, both in adults and children. The best way to avoid micronutrient deficiencies is to avoid foods that contain “empty” calories ie foods such as sugar drinks and junk food that provide calories with little or no micronutrients. Meals with meat, fish, eggs, fruit, vegetables and whole grains are best. Food prepared at home, rather than pre-prepared food, will contain more vitamins and it has been shown that organic food has more micronutrients. Avoid microwaving and prolonged cooking of vegetables as this will destroy nearly all the heat sensitive vitamins.

 

Vitamin D is an unusual vitamin as it is no possible to get enough in a normal diet. Fortunately we can make vitamin D in our skin by converting cholesterol to vitamin D, which requires sunlight. Vitamin D is important for many body functions, including immunity, and one study has shown that supplementation with modest amounts of vitamin D prevented seasonal colds and flu. The graph below shows data from a study where supplementation with modest dose of Vitamin D prevented seasonal colds and flu

 

 

Low vitamin D levels are very common in Hong Kong because we spend little time outside with our skin exposed. Non-burning exposure to sunlight (the maximum vitamin D production occurs before the skin becomes red) will boost levels and improve immunity. There is an increased risk of skin ageing cancer with very prolonged exposure and sunburn so this must be carried out with some care. It is not possible to give hard advice as there are many variables such as skin type, time of day, cloud cover and air pollution. Sunscreen above factor 8 prevents vitamin D production. Regular non-burning exposure of the skin to sunlight is healthy and below we have included links to other articles on this subject. If in doubt a simple blood test can confirm vitamin D levels and if the result is low we can give supplements of vitamin D3

 

Links to otandp.com on healthy diet and vitamin D:

 

Exercise: Regular moderate exercise improves all measures of health. A mix of at least 45 minutes aerobic and strengthening exercise 3 or 4 times a week is adequate. Exercising as a family or in social groups also helps to diffuse stress. Do beware of excessive exercise to exhaustion as this causes stress and release of the steroid hormone cortisone, which reduces immunity. Also avoid hard exercise when you are unwell, if in doubt listen to your body and if you do not feel well during exercise just stop. Do not forget that there is a difference between exercise and sport, sport played competitively can increase stress.

 

Links to otandp.com on exercise:

 

Rest and Sleep: When we evolved stress was usually due to an immediate physical threat and our body’s responses to this stress such as increased heart rate, blood pressure and anxiety are all designed to help us cope with an immediate physical threat. However, in the modern world stress is often chronic and these physical and psychological responses when sustained can cause illness. One of the hormones released as a response to stress is cortisone and this hormone decreases our immunity over time.

 

Therefore, it is important to get enough rest, sleep and relaxation. Hong Kong is a stressful place to live, most especially during a time of economic and health uncertainty. We should all take some time out to have fun and enjoy the moment. Depending on the individual this may be reading, enjoying music, playing as a family or many other persuits. The key is to relax and clear your head of every day problems.

 

Links on otandp.com to avoiding stress:

Updated
Aug 09