Burning The Scale

Dieting And The Immune System

by Claire on August 17th, 2007

Hey folks! The following is a copy of the interview I did with Dr. Larry Robinson, vice president of scientific affairs for Embria
Health Sciences. They make an immune balancing product called EpiCor.
He talks below about the relationship between dieting and the immune system. It’s a long one, hope you’re up for it!

What is new in research on the immune system that people might not be
aware of?

There are a large number of studies on the immune system, many of
them sorting out the details of what happens in the immune response.
To me, one of the more interesting areas of immune health is that of
the interaction between the innate (less specific and rapid response)
and adaptive (slower and more specific) immune systems. The innate
system used to be regarded as the weaker of the two systems, but many
studies have now demonstrated its importance on its own, as well as
the essential interactions of the two systems in defending the body.

What is important to know about the immune system when thinking about
dieting?

First, if weight loss is too rapid, the immune system can be
temporarily compromised, so slow and steady weight loss is best.
Second, a variety of vitamins and minerals can affect immune
function, so it is important to ensure that sufficient levels of
these essential nutrients are in the diet. Since few people
successfully receive sufficient nutrients from their diets,
especially when trying to lose weight, supplementation is advised.

In what ways might dieting compromise the immune system?

There have been studies that show that a gradual loss of weight and
maintaining that weight are good for the immune system. However, ”yo-
yo dieting” (repeatedly losing and regaining weight) may have a
negative impact on immune function.

How do you diet with the least impact on the immune system?

Okay, you are probably not going to like this answer, but I’m going
to give it to you straight: rapid-result diets = bad, slow and steady
diets = good. Let me explain. Scientific research suggests that
slow, steady weight loss, good nutrition and regular exercise are the
keys to maintaining a healthy immune system; I refer to this
combination of behaviors as “intelligent dieting”. I recommend
against fad diets, which in many cases are impossible and impractical
to maintain for extended periods of time. Fad diets can actually be
dangerous, and since they cannot be maintained, lead to the “yo-yo”
pattern mentioned above. The time-proven method to lose weight while
maintaining a healthy immune system is to reduce fat intake
(especially animal fats and processed foods), increase consumption of
fruits, vegetables and whole grains, and incorporate regular exercise
as part of a healthy lifestyle. Supplementation with vitamins and
minerals, as well as with products that support immune health – such
as Embria Health Sciences’ EpiCor – is also recommended, especially
during times of physical stress.

Can exercise help strengthen the immune system? How?

Moderate exercise and maintaining a reasonable level of fitness have
been shown to improve immune function. Both the antibody response
and natural killer cell activity appear to improve with moderate
exercise. Even low-intensity exercise such as walking appears to
promote immune health. However, intense exercise seems to cause a
temporary decrease in immune function. This effect has been linked
to increased susceptibility to infection in endurance athletes after
extreme exercise (such as marathon running, trail running or
triathlon training). While the mechanisms are not totally clear, The
University of California Berkeley Wellness Letter reports evidence
that stress hormones such as cortisol and adrenaline are produced
during high-intensity or prolonged exercise, which depress components
of the innate immune system.

Is there any way that dieting benefits the immune system (i.e. the
benefit of losing weight)?

While dieting in and of itself may not improve the immune system, the
result of “intelligent dieting” definitely does. Research has shown
that excess weight impairs immune function, which may in part explain
why obesity is a cancer risk factor. Reaching close to an
appropriate weight, coupled with moderate exercise, will improve
almost every aspect of human physiology, including immune function —
so, get up, get moving and go for it!

Based on everything we’ve discussed, what would you consider your
most important dieting tip?

My top dieting tip is to lose weight slowly by incorporating a
healthy diet that can be maintained indefinitely, combined with
regular exercise and nutritional supplements.

(Here at Burning The Scale, I definitely support gradual weight loss as opposed to quick weight loss on fad diets.)

Thanks, Dr. Robinson!

Claire

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