Building your immune system naturally
Winter season is upon us, and while all that crisp air signals a change in seasons, it can also bring cold and flu viruses to our door. This winter, why not build your immune system naturally!
Exercise: It's well documented that exercise helps build the immune system and keep it functioning strong. That's because muscle supplies immune cells with glutamine, an amino acid which is required for the cell's survival and replication. And regular 'moderate' exercise has been shown to decrease the risk of upper respiratory infections.
Maintain a Healthy Weight: excessive thinness and obesity are associated with impaired immune responses. The detrimental effects of both excess weight and weight loss diets appears to be offset when people regularly perform aerobic exercise.
Get Plenty of Rest: Often overlooked, but a necessity for optimal immune function.
Avoid Alcohol Binges: Keep your alcohol intake low to avoid the damaging effects to your immune system.
Get the Good Bacteria: The intestines and colon are the body's main storehouse for immunity, so keeping the bowels healthy is extremely important. Stimulate the intestine's immune system by eating yogurt containing live culture, or take a supplement containing 10 billion colony-forming units a day of acidophilus and bifidobacteria.
Lower Fat Intake: The effect of fats on the immune system is only partially understood. Excessive dietary fat seems to impair immune response, but some types of fats may be beneficial. These include monounsaturated fats (i.e. olive oil) and Omega 3-6-9's (found in flax seeds, borage oil and fish oil).
Say No to Sugar: Sugar, in all forms (pastries, juices, desserts etc.) is a known immune system repressor, so go easy on the treats.
Supplement Your Diet: Several antioxidants have been well-documented for their ability to strengthen the immune system and ward off infection. Note: A combination of several of these antioxidants together is recommended, as they work best in conjunction with each other:
Vitamin A: Although an oil-soluble vitamin, when taken in the form of beta-carotene or Pro-Vitamin A, it is perfectly safe to take because in these forms, the body converts only as much as it needs, thus it can't build up in the body.
Vitamin C: The old stand-by to ward of colds and lessen already active colds.
Vitamin E: Another classic antioxidant that enhances immune function.
Selenium and Zinc: Selenium (up to 200 mcg) and zinc (up to 80 mg) have shown positive results in enhancing immune function.
B12: A deficiency in B12 (found in red meat and egg yolks) has been associated with decreased immune function. Sublingual (under the tongue) form is best for maximum absorption.
Herbs to the Rescue: Numerous herbs have a long history in the battle to build our immune systems. These include:
- Echinacea
- Ashwaganda
- Siberian and Asian Ginseng
- Oregano Oil
- Goldenseal
- Astragulus
- Cat's Claw
- Green Tea
Ask your local health food store about these immune-enhancing herbs, to know if they're the right choice for you.
Remember to check with your doctor prior to using any of these supplements, especially if you are taking medication, or if you're pregnant or lactating.