English: Various cells that participate in immune functions. Note that even though hematopoietic stemm cell, erythrocyte, maegakaryocyte and platelets are found in the blood, they do not participate in immune functions. (Photo credit: Wikipedia)
How do you stay healthy and fight sickness? Your immune system, its’ job 24/7 is keep you well. It wrestles with fungi, viruses, bacteria, battles pathogens and any foreign invaders while cleaning up cellular debris. Sounds exhausting and it is, that is why as we age the immune system loses its steam. Nourishing the immune system will keep it strong and you healthy.
Eat:
All vitamins, 5 main minerals (zinc, copper, selenium, manganese and iron), all protein but especially arginine, http://jn.nutrition.org/content/137/6/1681S.abstract, and glutamine, http://jn.nutrition.org/content/131/9/2515S.full, fat (lower Omega 3 and 6 ratio to less than 1:4) and fiber.
In order to consume all these nutrients, you must eat a variety of low glycemic fruits, a colorful assortment of vegetables, protein from whole eggs (The yolk has choline a precursor to phosphatidylcholine which helps repair cell damage.), fish and grass-fed beef (also contain more Omega 3 essential fatty acids) turkey, sources of arginine (pumpkin/sesame seeds and almonds/cashews) and glutamine (cottage cheese and plain 2% Greek yogurt).
Drink:
tea-white (anti-bacterial and viral), elderberry and green
water with lemon
Green drinks, http://greensplus.com/index.php, any that contain sea vegetables
Practice:
Healthy habits and hygiene. Washing your hands and brushing your teeth is as important as keeping active and avoiding obesity as a study from University of North Carolina at Chapel Hill School of Medicine found that in comparison to normal weight mice obese mice were unable to fend off flu and other types of infections, http://www.unc.edu/news/archives/apr05/beck040405.html.
Stress reduction techniques can also boost immunity.
Understand:
Just because these nutrients are immune enhancing, does not mean excess amounts will be helpful. In fact, too much omega 6 fat, iron and vitamin E will actually have detrimental effects on your immune system. The same is true for some medications, such as antibiotics or corticosteroids.
Supplement Foods with Herbs and Spices
Herb and spice supplements boost immune system and protect against aging too.
Curcumin, cloves, basil, garlic, oregano and ginger all ward of sickness and can specifically help in preventing colds and flu.
Reminder:
Avoid consuming products that have been shown to weaken your immune system like soda, alcohol and sugar (The American Journal of Clinical Nutrition published results of a study that found lowered immunity for up to 5 hours after eating 100 grams of sugar or 3 cans of soda).
Maintain gut acid-base balance with proper foods (vegetables) or a probiotic supplement
Avoid allergic or sensitivity reactions as they produce inflammation
Stay healthy!
Rick Mindess
January 28, 2013 at 8:30 pm
Excellent article! Very helpful and full of practical and useful information
Liam Rubel
February 1, 2013 at 2:20 am
The most important to boost immune system is water intake. Drink as much as water you can. Water boosts the metabolism, lowers the risk of heart attacks, encourages brain power and lastly also keeps energized.