As the weather gets colder, coughs and sneezes start to kick in. So now's the time to boost your immune system! Often, even the smallest of changes can make all the difference – from improving your diet, sleeping longer, exercising a little more to reducing your stress levels. All of these and more help build up your immune system. Here are some simple things you can do to make sure that you're fighting fit for the autumn and winter months ahead…
- Keep moving!
Disease is often the result of a blockage in the body's intricate working mechanism. Therefore, it's important to keep on the move, exercising the body's muscles regularly as well as moving the internal involuntary muscles. The large internal muscles make up the walls of the esophagus, the stomach, the alimentary canal, the colon, bladder and other internal organs. Two or three bowel movements per day makes sure that the body's defence system is not put under any excess strain as less frequent bowel movements can cause putrid material to leak into the body's cavity, weaken the body's immune system and lead to serious internal diseases.
2. Drink water!
I know, I know, you hear this all the time. But there's a good reason why you should take heed. The lymphatic system drains the 'waste' fluid from cells (the word 'lymph' comes from the Latin lympha meaning 'water'). The lymphatic system consists of glands – such as the tonsils, the spleen and the small glands in the armpits – all linked by large lymph channels. The lymph glands filter out and destroy foreign substances and produce antibodies and lymphatic cells for the lymph system, the biggest tool that your body has to maintain its immunity to disease. Regular water intake of at least six to eight glasses of filtered water a day, in addition to any tea you may drink, will help boost your lymphatic system to the max.
Here's another interesting fact. Research has shown that the movement that produces the fastest lymph movement is deep breathing! So any exercise that makes you breath just that little bit harder is better than none.
3. Keep up your Vitamin C intake
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases interferon levels, the antibody that coats cell surfaces to prevent the entry of viruses. Vitamin C also reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added advantage, people with diets high in Vitamin C also have lower rates of colon, prostate and breast cancer. And you really don't even need that much! Around 200 milligrams a day – served up in at least six servings of fruits and vegetables – does the trick.
4. Generate antibodies with Vitamin E
Adequate intake of Vitamin E is just as important as Vitamin C. Vitamin E stimulates the production of natural killer cells, those which seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce the antibodies that destroy bacteria. It's not difficult to take in a daily dose of 30 to 60 milligrams of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it is difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough Vitamin E to boost your immune system. You need 100 to 400 milligrams per day, depending on your general lifestyle. For example, those people who don't exercise, who smoke and who consume high amounts of alcoholic beverages will need more. Those with a more moderate lifestyle can get by with less.
- Fight infection with Zinc
Zinc is a valuable mineral that increases the production of white blood cells that fight infection. It helps these cells fight more aggressively by increasing the number of infection-fighting T-cells, especially in elderly people who are often deficient in Zinc and whose immune systems often weaken with age. A word of caution however: too much Zinc in supplement form (more than 75 milligrams a day) can actually inhibit immune function. It's safest to stick to getting it from your diet and aim for 15 to 25 milligrams a day. The best source of Zinc for infants and young children is Zinc-fortified cereals. Rich sources include oysters zinc-fortified cereals, crab, beef, turkey, dark meat and beans.
6. The immune booster winner… garlic!
The immune-boosting properties of garlic are thought to be down to its sulfur-containing compounds such as allicin and sulfides. Garlic can also act as an antioxidant reducing the build-up of free radicals in the bloodstream and may also play a part in getting rid of potential carcinogens and other toxic substances, cultures with a garlic-rich diet demonstrating a lower incidence of intestinal cancer. It is also a heart-friendly food since it keeps platelets from sticking together and clogging up tiny blood vessels.
- Omega-3 fatty acids
A study found that children who take half a teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days off school because of sickness. The Omega-3 fatty acids found in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. Maybe there is something to be said for the old wives' tale of daily doses of unpalatable cod liver oil! Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements such as flax or fish oils, for added effect, take additional Vitamin E as they act together with essential fatty acids to boost the immune system. One way to get more Omega-3 fatty acids in yours or your children's' diets is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.
So keep moving, exercise regularly, drink plenty of water, watch your diet and breathe deeply and you'll be heading for a healthy season, even in the coldest of conditions. And our final tip... smile! Laughter really is the best medicine with research concluding that every one of the body's cells have receptors for the substances produced when we're happy. So take note of our tips, act on them, be happy and you'll be a long way down the road to being in tip-top condition!
