How To Boost Your Immune System - by Dr Trevor Baillie
On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms, but sometimes it does fail: A germ invades successfully and makes you sick. It is possible to intervene in this process by making your immune system stronger. A number of researchers are exploring the effects of diet, exercise, age, psychological stress, herbal supplements, and other factors on the immune response, both in animals and in humans. Although interesting results are emerging, thus far they can only be considered preliminary. That’s because researchers are still trying to understand how the immune system works and how to interpret measurements of immune function.
Adopt healthy-living strategies
Your first line of defense is to choose a healthy lifestyle as following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
· Don’t smoke.
· Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
· Exercise regularly.
· Maintain a healthy weight.
· Control your blood pressure.
· If you drink alcohol, drink only in moderation.
· Get adequate sleep.
· Take steps to avoid infection, such as washing your hands frequently.
Age and immunity
Researchers believe that the aging process somehow leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory diseases, and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are far more likely to contract infectious diseases. Respiratory infections, influenza, and particularly pneumonia are a leading cause of death in people over 65 worldwide.
A reduction in immune response to infections has been demonstrated by older people’s response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, vaccine effectiveness was 23%, whereas for healthy children (over age 2), it was 38%. But despite the reduction in efficacy, vaccinations for influenza and S. pneumonia have significantly lowered the rates of sickness and death in older people when compared with nonvaccination.
What about diet?
With cold and flu season gearing up why not start boosting your immune system with the foods you eat.
Load up on vegetables, dark leafy greens, such as kale and spinach, and yellow or orange vegetables like carrots, squash and sweet potatoes supply a healthy dose of disease-fighting antioxidants and help to support the immune system.
Hot peppers are a tasty way to break up nose and chest congestion during cold and flu season. Look for any fresh green and red hot peppers or hot sauce, which will allow you to taste your food better and feel less stuffy with the added bonus of natural antioxidants.
100 percent fruit juice is a tasty way to get the important vitamins and minerals as well as critical antioxidants needed to help support your body in its fight against winter sniffles. Just be sure it says "100 percent fruit juice" on the label. A vitamin C-rich juice such as 100 percent orange juice is all natural and a key source of nutrients that help support the immune system as well as overall health.
Protein is important for building, repairing and maintaining all of the body's cells, tissues and organs, which help to sustain the immune system and energy levels. Good sources of protein include lean beef, lean pork, skinless poultry and fish. If you are a vegetarian, try canned and dry beans, lentils or soy products such as meatless burgers, tofu and soy milk.
From almonds and peanuts to walnuts, pistachios and sunflower seeds, nuts and seeds are packed with fiber, folate, magnesium, calcium, potassium, riboflavin, and vitamin E - making them nutritional superheroes during cold and flu season or any time of year.
Whole grains are great sources of vitamins, minerals and fiber that are essential to keeping the immune system healthy. Substitute the whole grain version for your favorite breads, cereals and pasta. Oats and brown rice are also great choices.
The stress connection
According to several medical researches, stress has certain effects on the immune system. Ninety percent of diseases and illnesses are related to stress. Examples are cardiovascular diseases, heart diseases, high blood pressure, and many other illnesses.
Stress is considered an internal factor that can bring about a poor immune system. This is due to your body's natural response to stressful events. If your nervous system (autonomic) is frequently activated because of chronic stress, your immune system's capabilities will be diminished.
The effects of stress on the immune system.
· Increase in sympathetic activity and a decrease in cellular immunity.
· The immune cells tend to migrate to other body parts which can worsen allergic conditions and autoimmunity.
· The immune cell's positive acute mobilizations are suppressed.
The strategy that you choose in order to cope with stress has a large impact on your immune system. Your immune system's resources can be tied up because of negative emotions. By inhibiting expression of such negative emotions, you're doing more harm to your immune system.
Does being cold make you sick?
Almost every mother has said it: “Wear a jacket or you’ll catch a cold!” Is she right? So far, researchers who are studying this question think that normal exposure to moderate cold doesn’t increase your susceptibility to infection. Most health experts agree that the reason winter is “cold and flu season” is not that people are cold, but that they spend more time indoors, in closer contact with other people who can pass on their germs.
Scientists have dunked people in cold water and made others sit nude in subfreezing temperatures. They’ve studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.
Exercise: Good or bad for immunity?
Regular exercise is one of the pillars of healthy living as it improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
Moderate exercise efficiently activates the lymph system - delivering immune cells to their sites of activity and the lymph is an important vehicle for the transport of T cells and certain antibodies.
The first priority in ensuring your immune system is functioning well is to support it with Holistix Immune Boost Platinum Pack. Remember, it's never too late to start boosting up your immune system.
Adopt healthy-living strategies
Your first line of defense is to choose a healthy lifestyle as following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
· Don’t smoke.
· Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
· Exercise regularly.
· Maintain a healthy weight.
· Control your blood pressure.
· If you drink alcohol, drink only in moderation.
· Get adequate sleep.
· Take steps to avoid infection, such as washing your hands frequently.
Age and immunity
Researchers believe that the aging process somehow leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory diseases, and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are far more likely to contract infectious diseases. Respiratory infections, influenza, and particularly pneumonia are a leading cause of death in people over 65 worldwide.
A reduction in immune response to infections has been demonstrated by older people’s response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, vaccine effectiveness was 23%, whereas for healthy children (over age 2), it was 38%. But despite the reduction in efficacy, vaccinations for influenza and S. pneumonia have significantly lowered the rates of sickness and death in older people when compared with nonvaccination.
What about diet?
With cold and flu season gearing up why not start boosting your immune system with the foods you eat.
Load up on vegetables, dark leafy greens, such as kale and spinach, and yellow or orange vegetables like carrots, squash and sweet potatoes supply a healthy dose of disease-fighting antioxidants and help to support the immune system.
Hot peppers are a tasty way to break up nose and chest congestion during cold and flu season. Look for any fresh green and red hot peppers or hot sauce, which will allow you to taste your food better and feel less stuffy with the added bonus of natural antioxidants.
100 percent fruit juice is a tasty way to get the important vitamins and minerals as well as critical antioxidants needed to help support your body in its fight against winter sniffles. Just be sure it says "100 percent fruit juice" on the label. A vitamin C-rich juice such as 100 percent orange juice is all natural and a key source of nutrients that help support the immune system as well as overall health.
Protein is important for building, repairing and maintaining all of the body's cells, tissues and organs, which help to sustain the immune system and energy levels. Good sources of protein include lean beef, lean pork, skinless poultry and fish. If you are a vegetarian, try canned and dry beans, lentils or soy products such as meatless burgers, tofu and soy milk.
From almonds and peanuts to walnuts, pistachios and sunflower seeds, nuts and seeds are packed with fiber, folate, magnesium, calcium, potassium, riboflavin, and vitamin E - making them nutritional superheroes during cold and flu season or any time of year.
Whole grains are great sources of vitamins, minerals and fiber that are essential to keeping the immune system healthy. Substitute the whole grain version for your favorite breads, cereals and pasta. Oats and brown rice are also great choices.
The stress connection
According to several medical researches, stress has certain effects on the immune system. Ninety percent of diseases and illnesses are related to stress. Examples are cardiovascular diseases, heart diseases, high blood pressure, and many other illnesses.
Stress is considered an internal factor that can bring about a poor immune system. This is due to your body's natural response to stressful events. If your nervous system (autonomic) is frequently activated because of chronic stress, your immune system's capabilities will be diminished.
The effects of stress on the immune system.
· Increase in sympathetic activity and a decrease in cellular immunity.
· The immune cells tend to migrate to other body parts which can worsen allergic conditions and autoimmunity.
· The immune cell's positive acute mobilizations are suppressed.
The strategy that you choose in order to cope with stress has a large impact on your immune system. Your immune system's resources can be tied up because of negative emotions. By inhibiting expression of such negative emotions, you're doing more harm to your immune system.
Does being cold make you sick?
Almost every mother has said it: “Wear a jacket or you’ll catch a cold!” Is she right? So far, researchers who are studying this question think that normal exposure to moderate cold doesn’t increase your susceptibility to infection. Most health experts agree that the reason winter is “cold and flu season” is not that people are cold, but that they spend more time indoors, in closer contact with other people who can pass on their germs.
Scientists have dunked people in cold water and made others sit nude in subfreezing temperatures. They’ve studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.
Exercise: Good or bad for immunity?
Regular exercise is one of the pillars of healthy living as it improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
Moderate exercise efficiently activates the lymph system - delivering immune cells to their sites of activity and the lymph is an important vehicle for the transport of T cells and certain antibodies.
The first priority in ensuring your immune system is functioning well is to support it with Holistix Immune Boost Platinum Pack. Remember, it's never too late to start boosting up your immune system.
