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Advanced Nutrition > Immune system > Flashcards

Immune system Flashcards

1
Q

Intense training and endurance race and health risks

A

increased risk of developing symptoms of minor upper respiratory illness symptoms (common cold) and influenza

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2
Q

prolonged bouts of vigorous exercise show (>90min)

A

transient depression of several WBC functions and creates an open window of diminished host protection during which viruses and bacteria can gain a foothold and increases the risk of infection symptoms

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3
Q

what else depresses immunity - 5

A

competition, psych stress, lack of sleep, exposure to environmental extremes, and malnutrition

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4
Q

Lung ventilation rates and immunity

A

increased - increased exposure of the airways to airborne bacteria and viruses

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5
Q

increase in gut barrier permeability and immunity

A

entry of gut bacterial endotoxins into circulation - prolong exertion in the heat

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6
Q

contact sports and immunity

A

skin abrasions increasing risk of transdermal infections

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7
Q

being close to large crowds and immunity

A

in addition to air travel - increases infection risk

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8
Q

what dietary deficiencies make the individuals more susceptible to infection?

A

protein, energy, some micros (copper, iron, manganese, magnesium, selenium, zinc, vit A, C, D, E, B6, B12 and folic acit) - it will decrease immunity against viral and bacterial pathogens

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9
Q

Short term dieting and training hard

A

loss of a few kg over a few wks - significant fall in several aspects of immune function

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10
Q

Binge drinking

A

depresses immune function for several hours, should be avoided after heavy training or comp

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11
Q

carb ingestion during exercise

A

limit metabolic stress by helping to maintain blood glucose conc.

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12
Q

high carb diet during prelong workouts

A

30-60g/hr lowers circulating stress hormone (adrenline and cortisol) and anti inflammatory cytokine (interleukins 6 and 10) responses to exercise and delays the appearance of symptoms and overreaching during intensive training periods

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13
Q

training sessions in fasting/low glycogen state without carb ingestion

A

substantial degree of immune depression

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14
Q

consumption of beverages during exercise - 2

A 
prevent dehydration (elevated stress hormone response)
maintains saliva flow rate during exercise which contains several antimicrobial proteins (immunoglobulin, amylase, lysozyme, lactoferrin, defensins)
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15
Q

adequate protein intake

A

required for normal immune function - after prolonged exercise and attenuate some post exercise immune depression and reduce respiratory infection incidence in overreaching athlete

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16
Q

regular intake of high doses of antioxidant vits

A

reduce cortisol and anti inflammatory cytokine response to prolonged exercise

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17
Q

Bovine colostrums and immunity - 3

A

first milk of cow (36hr) that contains antibodies, growth factors and cytokines, enzymes, glycosphingolipids, minerals and vits
boost mucosal immunity and increase resistance to infection
may limit increase in gut permeability caused by prolonged strenuous exercise

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18
Q

carbs and immunie pertubation

A

attenuate some, but limited evidence that this modifies infection risk

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19
Q

probiotics and immunity - 4

A

improvements in some aspects of acquired immunity and reduced incidence of upper respiratory illness symptoms and GI problems
anti-pathogenic
daily - fewer days of respiratory illenss and lower severity URS
lactobacillus and bifidobacterium species 10^10 live bacteria

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20
Q

quercetin - 3

A

plant favonoid - phytonutrient in fruits and veggies that has possible effects on immune function
antioxidant and anti inflammatory and anti pathogenic
found in apples, red onion, dill, green leafy veggies, capers, etc

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21
Q

vit c - 3

A

essential water soluble antioxidant vit that quenches reactive oxygen species and augments immunity
decrease training adaptations
works with E, c takes care of intracellular guys

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22
Q

vit d - 6

A

fat soluble vit produced via the action of sunlight in the skin,
induces production of antimicrobial proteins,
enhances natural kill cell cytolytic activity,
increases the generation of reactive oxygen species in phagocytic cells
D receptor cells in the immune system
upregulate genes for junction proteins in epithelial cells

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23
Q

vit E

A

essential fat soluble antioxidant vit that quences exercise induced reactive oxygen species and augments immunity

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24
Q

zinc and immunity - 3

A

may reduce duration/severity of illness if taken close to onset of symptoms - stress tab
no evidence for reduced infection incidence, unless you are zinc deficient
support antioxident

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25
Q

training adaptation and regular ingestion of high does antioxidants - 3

A

affect adaptation in already well-trained athletes because exercise leads to increased production of ROS which is responsible for some adaptations to training such as the mitochondrial biogenesis
little evidence of any immune benefit
diminish natural antioxidant defence - just eat fruits and veggies, whole grains and nuts to ensure adequate antioxidant and phytochemical intake

26
Q

low vit D status - 3

A

low saliva IgA
low pro inflammatory cytokine production
increased respiratory infection risk with longer lasting illness symptoms

27
Q

glycosphingolipids

A

gangliosides - may modify gut microvial flora and act as decoy targets for bacterial adhesion as well as some direct actions on immune cell functions

28
Q

moderate levels of activity and immunity

A

enhancement

29
Q

Olympians and illness

A

6-17%, 75% involve respiratory tract

30
Q

immune system

A

precisely ordered system of cells, hormones, and chemicals that regulate susceptibility to, severity of, and recovery from infections and illness

31
Q

active immunity and cells

A

trained to work properly, Bs and Ts

32
Q

monocytes vs macrophages

A

phagocytes in blood vs in tissues

33
Q

neutrophils

A

foot soldiers that gobble up the bacteria and die

34
Q

NK cells

A

virus in your cells/cancerous

35
Q

B cells

A

label

36
Q

T cells

A

kill them

37
Q

helper T cells

A

release cytokines

38
Q

opsonization

A

labelling bad cells

39
Q

open window mechanisms - 2

A

increased stress hormones (cortisol and epinephrine) - suppress immune activity
reduction in blood sugar

40
Q

4 impacts of open window on immune function

A

reduced function of WBC
transitent reduction in lymphocyte (B and T) and NK
Reduced antibody production
altered cytokine production - increased secretion of anti-inflammatory cytokines

41
Q

IL 6 - 2

A

antinflammatory when you exercise

releases IL 10 and IL 1ra

42
Q

TNF alpha, IL8

A

pro inflammatory which is the last one which is suppressed till after exercise

43
Q

increased exposure to pathogens - 7

A 
increased ventilation 
impaired gut permeability 
travel 
skin abrasions 
foreign travel 
crowds 
poor hygiene
44
Q

what kind of air increases your susceptibility

A

cold, dry, polluted

45
Q

Other stress factors that impact immunity in athletes - 7

A 
physiological stress 
psychological stress 
encironmental stress 
inadequate diet 
poor sleep quality 
genetics 
weight loss
46
Q

manganese

A

support antioxidants

47
Q

selenium and copper

A

kill off bacteria

48
Q

iron

A

prooxidant - create reactive oxygen species to kill

49
Q

vit b6, 12, folic acid

A

methyl donors

50
Q

how to use beer to boost your immune system

A

non alcoholic to get the phytochemicals

51
Q

vit d evidence

A

associations not causal

52
Q

vit d and calcium

A

increases blood calcium

53
Q

Vit E RDA/UL

A

male and female 15/1000 mg

54
Q

VIt C RDA/UL

A

male 90/2000, f 75/2000

55
Q

Vit c and training together

A

reduced IL 6 and cortisol

56
Q

PGA 1 alpha

A

master regulator of mitochrondrial biogenesis

57
Q

mitohormesis

A

something when you have a lot it isnt great but when you have a small amount it improves our functioning

58
Q

B glucans

A

polysaccaride molecule believed to activate leukocytes

59
Q

echinacea

A

stim macrophages

60
Q

glutamine

A

non essential AA that provides important fuel for immune cells

61
Q

should you exercise with a cold

A

yes - stuffy nose, congested, headache, scratchy throat - keep intensity below 65% vo2max - symptoms above the nect
no - fever, body aches, vomiting, chest congestion, bad sore throat, extreme fatigue

Advanced Nutrition (15 decks)

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