Rethinking Germs

Rethinking Germs
By Kris Isakson, DC
​​
As the weather grows colder outside, we hear more about the so-called "cold and flu season."  Inevitably, we begin to think about how we can protect ourselves from these unpleasant illnesses, or how to get better faster if they do come.  When it comes to prevention, we essentially have two methods: (1) decrease our exposure to germs, and (2) improve our ability to handle the germs.  The first option can be effective in some basic, common sense ways, e.g. washing your hands regularly, not sneezing on others, etc.  However, we are finding that the recent trend of trying to create an ultra-sterile, "germ-free" environment for ourselves and our children is not only impossible, but not even beneficial.  Bacteria and viruses are everywhere; we will never eliminate them all.  Moreover we are discovering multiple reasons why we probably shouldn't be trying to eliminate them.  
First, the chemicals that are used to kill germs are often worse than the germs themselves.  Bacteria and viruses are a part of nature, and humans have been living amongst them for millenia.  Our bodies possess specific organs and cells which identify, disarm, and expel foreign invaders.  On the other hand, most disinfectants are artificial man-made chemicals that have been produced in labs over just the last few decades.  Our bodies are not able to process them as effectively, making it more difficult to neutralize and eliminate the foreign substance.  Hopefully everyone is aware of the FDA's final rule issued in September 2016 regarding antibacterial soaps.  Not only could they not prove efficacy, it seems the antimicrobial chemicals in the soaps (triclosan, triclocarban) are more harmful than the bacteria.  You can be confident that this is not the only instance where that concept is true.  
Second, we are discovering that some challenges to our immune system are actually a good thing.  Think of it like exercising our muscles: the body adapts and strengthens itself according to the demands that are placed upon it.  A study from the University of Melbourne in September 2016 reported that those who spent their early years on a farm were over 50% less likely to develop asthma, hay fever, and nasal allergies later in life.  Although it doesn't prove a direct cause and effect relationship, it would suggest that regular exposure to various allergens and germs improves the competency of the immune system.  
Rather than living in fear of germs, I believe it is better to focus on how one can improve the body's response to the inevitable germ exposures.  The obvious question is, "How do I do that?"  Fortunately, the things that seem to help our immune response are things that are good for our health in general.  The following are some of my recommendations.  

1. Proper sleep.  Sleep deprivation weakens the immune system while increasing stress, blood pressure, and heart rate.  Experts say the more sleep before midnight, the better.  Some tips for better sleep are: avoid sugar, caffeine, and alcohol in the evenings, exercise early in the day, make your bedroom as dark as possible, put away work and turn off all screens (TV, phone) two hours before bedtime, and establish a calming bedtime routine.  
2. Proper food.  Real food is best.  If it is pre-packaged, you can't pronounce the ingredients, or your grandmother wouldn't recognize it, you're better off avoiding it.  Vegetables, fruits, nuts, and seeds appear to have the best immune boosting effect.  Look for cruciferous vegetables, berries, and raw nuts and seeds.  
3. Exercise.  Regular exercise helps to decrease stress, and improves regulation of sugars, fats, and various hormones in your blood stream--all things that will boost your defenses.  Remember you don't have to go to a gym to get physical activity.  Things like walking or biking to work, yard work, playing with kids, or cleaning the house can all add up.  
4. Specific nutrients & supplements.  Some commonly recommended nutrients include: vitamins A, C, D, B5, and B12.  One might also consider a few herbs: echinacea and andrographis.  Probiotics are a great example of beneficial bacteria.  Since approximately 70% of our immune function originates in our gut, the GI system is an integral part.  For safety you should consult a healthcare professional before beginning any specific supplements. 
5. Emotional & spiritual health.  It's almost impossible to avoid stress altogether.  Our bodies can adapt to stressful situations, but it is meant to be a transient state.  Ongoing chronic stress utilizes a lot of energy and resources in the body.  Over time the body can no longer sustain it, and that's when disease symptoms manifest.  Try deep breathing, stretching, prayer/meditation, and make a point to find fun in your day.  Take time to be creative, grateful, and seek to deepen social relationships.  
6. Chiropractic care.  As a doctor of chiropractic, of course I'm going to mention this one.  Regular chiropractic care goes right along with maintaining your general health.  While this treatment is very effective for conditions like neck and back pain, it also allows your nervous system to function more efficiently.  Your nervous system controls everything else in your body, and modern research is revealing more and more links between the nervous and immune systems.  

So when you're gathering with your friends and family at Christmas time, it's your choice whether you want to kiss to the kid with the snotty nose or not...it might be good exercise for your immune system!  But now you will have some strategies to boost your immune function and work towards a healthier lifestyle. 

**This is an article that was written by Dr. Isakson and published in the Sioux Center News.