Boost your Immunity

Many of us opt for the flu shot for infection prevention, but why not work on strengthening your immune system instead?

Unlike the flu shot, helping your immune system to function optimally is not associated with any side effects and you actually will reap the rewards for years to come. Consider these 10 tips to remain sniffle-free!

Increase your intake of nutrients essential for healthy immunity. Vitamin C, vitamin A (not for women who are pregnant or trying to conceive), zinc, selenium and a mixed tocopherol vitamin E are great to maintain a healthy immune system and offer antioxidant protection.
Decrease your intake of sugar. Sugar decreases our white blood cell count for six hours after consumption. As the agents responsible for attacking invading infection- causing bacteria and viruses, white blood cells protect us from infections. So, if you tend to snack on jelly beans or licorice throughout the day I recommend switching to fresh fruit or your immune system will be regularly weakened. This also means juice is not the best choice during a cold or the flu because it contains a lot of sugar. Dilute your juices or choose pure water instead.
Ensure adequate protein intake. Protein is necessary for the formation of antibodies that fight infection and to aid tissue healing and repair. Our best protein sources are those lowest in fat including omega-3 eggs, chicken, fish, tofu, beans, seeds, nuts and protein powders like whey or soy. Whey protein powder in particular has strong effects on enhancing immunity.
Monitor your stress. Stress causes an increase in the stress hormone cortisol, which we know inhibits immune system function. To negate the bad effects of stress on your health try exercise, yoga, meditation or calming herbs like rhodiola, relora or ashwagandha. When you do exercise, keep in mind that too much running or intense, heavy weight training can also deplete your immune system. This makes proper rest and recovery essential. Also, skipping meals is a stress on your body. Be sure to eat at least every three to four hours and to consume protein, low glycemic carbohydrates and healthy fats like avocados, olive oil and organic canola oil at every meal and snack.
Wash your hands frequently. At this time of year there are plenty of germs around on the subway, at the gym or at the office. The simplest thing you can do to prevent a cold is to keep your hands clean and away from your face.
Include the following immune-boosting foods in your diet: garlic, onions, blueberries, broccoli, spinach, mushrooms (shitake, reishi, etc.) and red and yellow fruits and veggies like peppers, sweet potatoes and citrus fruits. Consuming these foods in their whole form is best; meaning eat the orange, not orange juice. Processed foods like white pasta, white bread and packaged items with additives should be left on the grocery store shelf!
Drink plenty of water. Dehydration is one of the most common causes of fatigue, headaches and constipation. Avoid these symptoms by drinking at least two liters of filtered water per day and pay attention to your digestive health. Keeping your bowels moving regularly (meaning at least once per day) reduces the toxic load on your body and aids immunity since much of your immune system is present around the digestive tract. Add one or two tablespoons of ground flaxseed to your morning smoothie if you find things are not "moving" along as they should.
Take acidophilus supplements. Acidophilus is the friendly bacteria that lives in our digestive tract. Unfortunately, our healthy bacterial balance is affected by the use of certain medications (such as antibiotics, the birth control pill, corticosteroids) or excess sugar and carbohydrate intake. Taking acidophilus regularly, and especially after treatment with antibiotics, can reduce the frequency and severity of colds and flus as well as prevents yeast infections.
If you find you are doing all of these things and still experience frequent colds or the flu, you may wish to consider immune-supporting herbs that are safe for long-term use. These include astragalus, usnea and/or ligusticum. In contrast, echinacea is better used intermittently during the cold season. It's best cycled a few weeks at a time or taken in higher dosages just during an acute infection. Echinacea is a fantastic choice for extra protection when a cold or flu is going around and you want to prevent catching it.
Take plant sterols. Plant sterols modulate your immune system. If aspects are running too high (as in autoimmune diseases or allergies) they can help to calm it down. Or, if running too low (as is the case with frequent colds or flus) sterols help to increase your immune system function. Taking these on an empty stomach is recommended, such as upon rising and before bed.

Dr. Natasha Turner

www.thehormonediet.com

www.clearmedicine.com

Dr. Natasha Turner