Ramilas Health Tips

Ramila's Healing Arts Clinic


With Hallowe'en just around the corner, it's a good idea to look at the effects of extra sugar that our children - and many adults - are likely to consume. I'm not thinking so much about the effects of sugar on dental health (although that is a valid concern) as on our immune system. I'm not concerned with the sugar in fruit, but with the simple sugars found in candy, soft drinks, cakes and so on. Read on below...
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Volume 8, Issue 7

How Can You Boost Your Immune System?

Ramila Padiachy

Doctorate of Natural Medicine (DNM)®

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)


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The effects of excess sugar on the immune system

It has been shown that excess sugar depresses immunity. This is important to keep in mind since Hallowe'en is followed soon after by the holiday season - and all of this occurs early in the 'flu season.


How much sugar is too much?


Studies have shown that drinking a sugar solution containing about 100gm of sugar (or 24 teaspoons) can suppress the body's immune responses. This is the amount of sugar contained in just two and a half average 12 ounce soft drinks. Simple sugars, including table sugar, glucose, fructose, and honey, caused a 40% drop in the ability of white blood cells to engulf bacteria or kill germs. In contrast, drinking a complex carbohydrate solution (i.e. starch) did not have this effect on white blood cells.


It's not just Hallowe'en and the holiday season that should concern us; there are many other situations where sugar is excessively consumed. For example, teens and college students tend to drink too many soft drinks containing caffeine and sugar when they study for exams and during stressful times. Stress also suppresses immunity, so it's not surprising that students (and others) often get sick at a time when they most need to be well.


How long is the immune system depressed after consuming too much sugar?


The immune suppression begins less than 30 minutes after ingestion, is most noticeable 2 hours after ingestion, and was still noticeable 5 hours after ingestion. 

There are many, many other ways in which sugar harms our health, including (but not limited to):

  • Sugar contributes to obesity.
  • Sugar contributes to type 2 diabetes.
  • Sugar consumption can result in increased behavioural problems in people with ADHD (Attention Deficit Hyperactivity Disorder).
  • Sugar causes inflammation which, in turn, causes many major diseases, such as heart disease, cancer, and dementia.
  • Sugar causes premature aging.
  • Sugar can adversely affect eyesight.

How can you boost your immune system?

There are many things we can do to boost our immune system, including:

  • Get enough, good quality sleep.
  • Regular, moderate exercise, like a daily 30 minute walk, can help your immune system fight infection.
  • Eat a healthy diet without too much sugar. Eat more fruits and vegetables, and ensure adequate intake of nutrients, such as vitamin C, vitamin E, beta carotene, zinc. Eat a variety of brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Garlic, selenium, and omega-3 fatty acids are also beneficial to the immune system.
  • Choose unprocessed, whole foods, such as fresh fruits and vegetables, whole grains, beans, lentils, and good quality cuts of meat, chicken, and fish. Avoid chemicals, preservatives, trans fats, MSG, and dyes. Less-processed foods, and fewer ingredients in prepared products will generally mean you're eating healthier food.
  • Choose spice. Some spices and foods contain substances called mucolytics, which help reduce congestion in your sinuses and breathing passages. Examples are cayenne pepper, crushed red pepper, garlic, radish and hot mustard.
  • Choose healthy drinks, such as filtered water with fresh lemon/lime juice, or fresh vegetable/fruit juice. Many herb teas are filled with antioxidants that promote health.
  • Choose to eat less. Overeating and high calorie intake are linked to depressed immune response. Weight management is important since being more than 20 pounds overweight has been shown to suppress overall immune function.
  • Manage stress well. Learn to meditate. Slow down. Connect with other people. Work out to blow off steam.
  • Strong relationships are good for you. Studies have shown that people who feel connected to friends, either a small or larger group, have stronger immunity than those who feel alone.
  • Maintain your sense of humour. Laughing is good for you! It curbs levels of stress hormones and helps the body to fight infection.

Supplements for Maintaining a Healthy Immune System

ZambrozaThere are some Nature's Sunshine supplements that are very helpful for maintaining a healthy immune system.


You can find information about these products and purchase them in our online store:

  • Vitamin C (1000 or 500 mg)
  • Vitamin E with Selenium
  • Super Omega-3
  • Zinc & Vitamin C lozenges
  • Garlic, High Potency
  • Super Vitamins & Minerals
  • Silverguard Mouthwash (colloidal silver)
  • Zambroza

For additional information, please email or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products, and our clinic, and order products.



  1. Sears A. Harmful effects of excess sugar.  Accessed October 13, 2016.
  2. Appleton N. Counting the many ways sugar harms your health. May 4, 2005.
  3. Sears A. Food that boost your immune system.  Accessed October 13, 2016.
  4. 6 immune system busters and boosters.  Accessed October 13, 2016.
  5. 5 choices for food to help your immune system.  Accessed October 19, 2016.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

Within a few minutes of my first visit I knew I was in good hands with Ramila, as she had the uncanny ability to understand my problem and therefore get to the root of my illness.
- A.J., Ottawa

When health begins, dis-ease ends.