Immune Systems under Siege
The object of interest for the HIV virus, as we all know is the immune system. Of course, eating healthy foods alone cannot ensure a healthier immune system, but many experts agree that a well-chosen diet plays an essential role in the overall health of anyone, especially those who are living with HIV. The fundamental reason that nutrients can have such powerful effects is simple. Nutrients provide the building blocks for both the body's physical structure - its cells, tissues, and organs - and its function, including its immune response and all other aspects of its daily functioning. That would be important for anyone, but for someone living with HIV, it's particularly crucial.

It is common for HIV-positive people to have multiple nutrient deficiencies, even early on in the course of infection. Researchers have reported that, in both children and adults, deficiencies of zinc, selenium, copper, B-6, and B-12 (all of which are important for an intact immune response) are common in HIV-positive people, even before their immune system becomes damaged. In people with AIDS, nearly every specific nutrient is deficient . Researchers have also reported that these deficiencies appear to speed disease progression and that replenishing these nutrients (including B-6, B-12, and zinc) can actually help boost T-cell counts.

Many other researchers have reported that deficiencies of glutathione and other important antioxidants (including vitamins C and E and the mineral selenium) are common. This is most likely because one of the body's responses to infection is the creation of unstable molecules, usually referred to as "free radicals," which are intended to destroy viruses and other disease-causing germs. These free radicals serve an important immune purpose but after their mission is carried out, they need to be countered by antioxidant nutrients in order to stop a chain reaction that could otherwise damage the body. So-called "oxidative stress" results when insufficient antioxidants are present to counter oxidative damage to cells and tissues in the body. Researchers have shown that oxidative stress is very common in both HIV disease and hepatitis C, and is a factor in progression of both diseases. Keeping optimal levels of antioxidants in the body is crucial to lessen oxidative stress and prevent body damage.

The amount of this oxidative damage increases early in HIV disease, and tends to worsen over time. For example, studies have shown that decreased levels of glutathione, the most important antioxidant found in cells, occur within weeks of HIV infection. The lowered levels of glutathione lead to immune cell dysfunction in multiple ways, and allow body cells and tissues to become damaged from the oxidative stress. In fact, researchers have shown that lowered levels of glutathione are strongly tied to an increased risk for disease progression. Insufficient glutathione also means that the liver is less able to properly break down drugs and other toxins, increasing the potential for liver damage from meds. Thus, boosting glutathione levels is important for anyone living with HIV.

How you can improve your Nutrition?
There are two sources for obtaining the nutrients that can meet all the needs discussed. Eating and drinking the right kinds of foods and liquids, and taking appropriate nutrient supplements- vitamins, minerals, amino acids and fatty acids. But it is important to know that one can definitely not substitute the other. Gulping down handfuls of pills won't make up for eating a bad diet, and even the best diet may not provide the level of certain nutrients that may be needed to protect and repair the liver.

Thus, any information aimed at improving nutrition in HIV-positive people must begin with a discussion of diet. Only a steady intake of good food can provide not only the nutrients of which we are aware, but also the many we haven't yet discovered. Research continues to show us that nutrients about which nothing was known in the recent past may play critical roles in immune function and health preservation. And it's safe to say that there are many other nutrients still out there waiting for discovery.

To ensure health, there is a critical need for all the nutrients Mother Nature designed, not just the ones we've studied so far. In addition, food contains countless "accessory" nutrients that help important nutrients work better in the body. Thus, although obtaining higher levels of certain nutrients may require the use of supplements, only a healthy diet can provide the base that's absolutely necessary for health.

Interestingly, our immune systems face a daily onslaught of stresses. In an otherwise healthy person, common signs of a weakened immune system include frequent colds, as well as chronic allergies. Allergic reactions occur when the body perceives allergens (such as pollen, dust, molds) as poisons so it secretes histamine, creating familiar allergy symptoms. They're not really poisons, but if your immune system is already compromised, your body reacts as if they were. Allergy suffering has greatly increased in the past 30 years, yet the allergens haven't really changed -- trees, grasses, pets, dust and molds have always been around. But our environment has changed.

One of the most devastating changes is in our food supply-Livestock have been increasingly treated with antibiotics and growth hormones. They are fed with heavily sprayed feed. Our diets are more heavily dependent on processed convenience foods full of additives and dyes, and new synthetic foods with hydrogenated or artificial fats and artificial sweeteners. These are all substances that the body doesn't recognize as nourishment, but rather as toxins that have to be eliminated. The immune system is busy dealing with these foreign substances, and may not have the reserves for the common allergens, germs and viruses.

A poor diet and poor quality foods also create a digestive system that gets out of balance, resulting in partially digested proteins being absorbed into the body fluids, and causing the immune system to overreact, using valuable energy that could be used elsewhere in its fight against HIV. A compromised digestive system may lead to poor absorption of important vitamins and minerals, as well as food allergies. If you are HIV-positive, you really don't want to waste your immune system's energy dealing with common allergens or problem foods.

A healthy diet is really the foundation of long term health maintenance and a strong immune system. It helps with medication tolerance, maintenance of body weight and muscle mass, and overall energy and quality of life.

Understanding the relationship between food and medicine has been of interest for centuries. In HIV disease, nutrient requirements are affected by the disease itself and the interactions of multiple medications. Still, we can minimize side effects and changes in metabolism with diet and nutrient supplements- Medication effectiveness and potency is increased through improved drug absorption and tolerability and less side effects.

Many of the drugs we take require nutrients to improve results. For example, in the treatment of diabetes there are many medicines that may control blood sugars and prevent further complications. Proper nutritional intake to correct problems in metabolism and body composition is also necessary. Achieving nutritional health may even erase diabetes completely. However, if a patient does not follow healthful practices, the medicines do not work effectively and the disease progresses. There also is a growing body of evidence that nutritional strategies play a direct role in disease prevention.

Most notable is the impact of nutritional approaches to control diabetes, high blood pressure, high cholesterol, and gastrointestinal or stomach problems. Fatigue, hormonal imbalance and pain management also respond well to a holistic care approach.

An optimal diet will reduce the risk of disease and strengthen the body's defenses and natural healing power. It will help you to reduce the other daily stresses to your system, and even positively affect your moods and sense of wellbeing. So here's what you need to know to get started.

What you eat-and also what you do not eat-has a profound impact on your overall health. If you do not have a healthy diet, you are not going to be healthy, and your recovery from any disease is going to be poor," says Charles Farthing, MD, chief of medicine at the AIDS Healthcare Foundation, based in Los Angeles .

To be sure, the following are key roles that Nutrition plays especially for positive people.

Why is good nutrition important in HIV?

• Good nutrition helps keep your immune system strong, enabling you to better fight disease. A healthy diet improves quality of life.
• Weight loss, wasting, and malnutrition continue to be common problems in HIV, despite more effective antiretroviral medications, and can contribute to HIV disease progression.
• Good nutrition helps the body process the many medications taken by people with HIV.
• Diet (and exercise) may help with symptoms such as diarrhea, nausea, and fatigue, and with fat redistribution and metabolic abnormalities such as high blood sugar, cholesterol, and triglycerides.

Why eating right is the key
Similar to a high performance vehicle, our bodies convert food into energy. Foods that contain highly processed sugars and bad fats are "improper" fuel. Our body is unable to convert these foods into energy efficiently. Pathways are then diverted to fat storage. Not only does this scenario promote obesity and obesity-related disease, but it also leaves our "gas tank" low on fuel, and we become deficient in energy and nutrients.

A closer look at our diets suggests a deficiency in basic nutrients, essential and healing fats and oils, like flax, borage, evening primrose and fish oil- including vitamins, minerals, anti-oxidants and fiber. On the other hand, the intake of other nutrients such as simple sugars (table sugar, juices, sodas and white refined starches) and processed hydrogenated or highly saturated fats (fats that are hard at room temperature, such as chicken skin and white fat marbled in meats) is excessive.

For sure, eating well cannot be the immune system's only protector; it is absolutely essential to get proper medical care and the appropriate HIV-fighting medications. But choosing the right foods is a simple-but highly empowering-step needed to foster a healthier life.

The Don'ts

Sugar: There is strong evidence that sugar has a negative effect on the function of the immune system. When white blood cells are exposed to high levels of sugar in the bloodstream, they have a decreased ability to engulf bacteria and have weakened systemic resistance to all infections. What is a high level of sugar? The normal sugar level in the bloodstream is approximately one teaspoon. A single can of soda or a bowl of ice cream has 12 teaspoons of sugar. The digestive system is overtaxed trying to prevent all that sugar from entering the bloodstream all at once, and the pancreas is also working hard to produce enough insulin to process the sugar. This is a lot of stress on your body. Refined carbohydrates, such as most breads and baked goods act pretty much like sugar in the body. These refined foods also lack the beneficial nutrients and fiber that are present in whole grains, and actually cause a depletion of minerals in your body. Try finding foods that are more gently sweetened with fruit juice, rice syrup or barley malt.

Coffee: Caffeine is a diuretic that contributes to the body's loss of important nutrients, such as calcium, magnesium, and potassium. Caffeine places stress on the adrenal glands (already stressed out from our hectic lifestyles) and adversely affects the nervous system, resulting in anxiety, hyperactivity, and insomnia.

Healing occurs when the body is relaxed and its energy can be channeled inward. Regular consumption of caffeine deprives the body of this relaxed state. The acid in coffee eats away the villi of the small intestine, reducing their effectiveness in supporting nutrient assimilation. Thus the acids in coffee may cause as much problem as the caffeine. Try milder forms of caffeine such as green tea, or try the various caffeine-free coffee substitutes. Mix them with your coffee to gradually reduce your caffeine dependence.

Alcohol: When consumed in excess, alcohol is a poison to every system of your body. It depresses the nervous system, inhibits the bone marrow's ability to regenerate blood cells, is toxic to the liver, depletes B-vitamins, and is dehydrating. If you are taking protease inhibitors, which place significant stress on the liver, alcohol intake must be very moderate. Anyone with chronic hepatitis B or C should pay particular attention to this added stress to the liver, and try to avoid alcohol as much as possible.

Raw foods: Foods such as clams, oysters, sushi, very rare meats, and undercooked eggs contain infectious bacteria and intestinal parasites. Infections that would not bother most people can be life-threatening for those with compromised immune systems. Even alfalfa and bean sprouts, which are usually associated with "health food," contain a natural toxin that can harm the immune system. They really should be cooked before eating. Raw fruits and vegetables should be well washed before eating.

Rancid fats and oils: These create free radicals, which are highly reactive molecules that can initiate chain reactions of chemical disruption, injuring cell membranes, enzymes, and DNA. They have a negative impact on a wide range of conditions such as aging, cancer, inflammation, degenerative disease, viral infections, and AIDS. Common sources of rancid fats and oils are nuts, chips, baked goods, and fried foods.

At higher temperatures and exposure to light, oils and fats turn rancid more quickly. When foods are deep-fried, the fats used reach very high temperatures, and if the oil is re-used, as is invariably the case, the oxidative effect is magnified. Most polyunsaturated vegetable oils, unless cold-pressed, are heated to high temperatures during processing. Hydrogenated vegetable oils, including shortenings and margarine, are also heat processed. These are all sources of free radicals. In addition, nitrates have been shown to cause cancer and should be avoided; they are found in hot dogs, sausages, salami and smoked meats.

Food allergies: Many people are sensitive to certain foods, which can result in symptoms including intestinal distress, fatigue, and even weight gain. Common foods that create such problems are dairy, eggs, gluten (the protein in wheat), corn, and food additives. Individuals that experience any of the above symptoms should experiment with eliminating these foods from their diets for a few weeks to see what changes occur. Then, reintroducing one at a time will give a good indication of which foods may be causing the problems.

Eating for a strong immune system starts with focusing on whole rather than refined foods. Eating organic foods as much as possible will make a big difference. You really don't want to be adding the burden of pesticides, chemical fertilizers and feed, antibiotics and growth hormones to your system.

Thumb up!

Whole grains: Brown rice, millet, quinoa, wheats, oats, barley, and other whole grains are a valuable source of the vitamins, minerals and fiber that are an essential part of keeping the immune system healthy. Fiber helps cleanse the colon of toxins and helps prevent intestinal infections. Intact whole grains, not the flour products made from them are what really strengthen the digestive system. Cooked grains make a great breakfast or a substitute for pasta, white rice or white potatoes.

Vegetables: Eat as many vegetables as you can. These are really the immune-boosting heavyweights. They are the best source of the vitamins, minerals, and phytochemicals that are known to protect the body against many diseases, including cancer. Especially try to have dark leafy greens, and include as many of the yellow and orange vegetables as possible for beta carotene, an important anti-oxidant. Carrots, winter squash, and sweet potatoes are also great for satisfying the sweet tooth in a healthy way. If you are prone to diarrhea, which is common among those with HIV, avoid raw vegetables (and fruit). Lightly steam or sauté them instead.

Fresh fruit: Providing the same benefits as vegetables, fruits can be eaten as snacks, separate from protein for better digestion. Berries are particularly noted for their cancer preventative abilities. Fruit though is very high in sugar, so large quantities should be avoided, especially tropical fruits such as bananas, mangoes, etc. If you are prone to yeast infections (thrush, candida), avoid fruit juices, since the high concentration of sugar promotes the growth of yeast in the digestive system.

Protein: Generous amounts of high quality protein are important for maintaining rapid production of cells to support the immune system, preventing loss of lean muscle mass and boosting energy. As much as possible, look for organic meat and poultry, have plenty of fish, especially those high in Omega-3 fatty acids, which are important for building the body's immune response. These include salmon, sardines, mackerel, trout and tuna; flax seeds are another good source of this important nutrient. Dairy products may not be the best protein source since they create digestive problems for many people, such as excess gas, loose stools, mucous and congestion. Yeast infections and thrush also thrive on dairy. Vegetarian sources of protein include soy products, beans and legumes, having the added benefit of fiber, which animal foods do not provide.

Other helpful foods include onions, garlic (unless you are having liver problems), ginger, and turmeric (a spice that is a good anti-inflammatory). Mushrooms such as shitake, oyster, and other Asian varieties, are noted for their immune-enhancing abilities. Sea vegetables are rich in minerals such as immune-boosting zinc, as well as calcium. Small quantities of fresh almonds, walnuts, and pumpkin seeds are also good sources for zinc and healthy fats.

Water: This is the essential "ground zero" for regulating all of the body's systems. It eases the job of the kidneys and liver to process and eliminate toxins from the blood. It helps keep mucous membranes moist enough to combat the viruses they encounter. And it is a little known tool for reducing sugar cravings. Sugar cravings are often a sign of dehydration. Try a big glass of water the next time you are craving sugar, then wait a few minutes and see if the need for the sugar is really still there. Water, as well as other beverages, really should not be ice cold. Your body will have to use a lot of energy to warm it up to that 98.6 degrees it tries so hard to maintain. Try to have 6 to 8 glasses of pure water every day.

Supplements: Vitamins, minerals, antioxidants, and herbs are an important part of making sure your nutritional needs are met. But taking a lot of supplements while maintaining a poor diet will not have the desired effects. If you want to plant a garden, you could just dig a few holes, plant the seeds, and wait for something to happen. Maybe a few things would grow, but the crop would probably not be very bountiful. But add compost and nutrients to the soil, water it properly, and you would reap the rewards. Think of a good diet as your way to amend your soil, then if you add a few supplements, there's a good environment for growth.

A Close Up Sermon

The cornerstone of any healthful diet-especially one that boosts and protects the immune system-starts with fruits and vegetables. Virtually every fruit and vegetable has substances that can boost the immune system, and the more colorful they are, the better they are for you!

For example, carotenoids-a group of more than 700 compounds that produce the red, yellow, and orange colors found in many fruits and vegetables-provide a big boost to the immune system. The most widely studied carotenoids are beta-carotenes (found in carrots, sweet potatoes, and cantaloupe), which help the body make immune-boosting vitamin A and possibly decrease the risk of lung cancer.

Citrus fruits, such as oranges and grapefruit, as well as berries and strawberries, not to mention vegetables like broccoli and baked potatoes, are great sources of vitamin C, which increases the production of infection-fighting white blood cells. One misconception, however, is that you have to take massive amounts of vitamin C to boost your immune system.

But it is not just the specific vitamins found in these foods that have the greatest effect on one's health-it is definitely a team effort. For example, the fiber in oranges has beneficial effects, and the water provides additional nourishment, so it is not just about the vitamin C.

But a healthy immune system cannot thrive on fruits and vegetables alone. A diet must also include complex carbohydrates, rich sources of protein and essential fats, to have the greatest impact on overall health.

The "good" fats include the omega 3 fatty acids-found in fish like salmon and mackerel and in flax seed oil-that serve as an anti-inflammatory, improve one's cholesterol and triglyceride levels, and have a positive influence on cell-mediated immunity-the part of the immune system most damaged by HIV infection.

Protein is another essential macronutrient that helps the body repair itself but is too often overlooked in the fight against HIV.

And then there is garlic. What some call natures antibiotic stimulates multiplication of infection-fighting white blood cells, increases the efficiency of antibody production, and acts as an overall antioxidant as well. Garlic also protects against cancer, heart disease, and stroke.

But the benefits of immune-boosting foods do not stop at the nutritional level. Proper diet and supplements can provide vital support for the liver, which might be already taxed because of anti-HIV medications or common HIV coinfections such as hepatitis C.

Eating plenty of dark-green leafy vegetables and fruits in their natural state (especially those rich in fiber, such as apples, pears, and oranges) can help reduce cholesterol and other toxins while giving your liver some much-welcome relief.

Eating well cannot be the immune system's only protector; it is absolutely essential to get proper medical care and the appropriate HIV-fighting medications. But choosing the right foods is a simple-but highly empowering-step needed to foster a healthier life.

Packing the most punch into your diet, here are 10 immune-boosting foods that are your best choices-and they taste pretty good as well.

• Blueberries: This antioxidant wonder is loaded with vitamins C and E, manganese, and fiber.
  
• Broccoli: With almost twice the vitamin C of an orange, this vegetable also acts as an antioxidant and source of calcium, selenium, and vitamin A.
  
• Carrots: These are one of the best sources of vitamin A and a source for disease-fighting flavonoids too.
  
• Fiber: Found naturally in many foods, fiber helps lower cholesterol and eliminate toxins in the body.
  
• Flax: The omega 3 fatty acids and fiber in flax help protect cell membranes.
  
• Garlic: From the same group of plants as the onion, garlic adds an
  immune-boosting punch to any meal.
  
• Leafy greens: These veggies, such as spinach, are rich in cell-protecting antioxidants.
  
• Salmon: This fish, when fresh, is rich in protein and omega 3 fatty acids.
  
• Strawberries: These berries are rich in viatmins C and K, manganese, and fiber.
  
• Tomatoes: High in lycopene, tomatoes help prevent prostate cancer.

Watch out for a detailed focus on two nature's miracle: Garlic and Shear butter in the next edition.

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