Winter is coming - support your immune system!

Winter is coming – support your immune system!

Here are some easy steps you can take to help support a healthy immune system:

Consume immune system boosting foods containing anti-oxidants:

Apricots, beets, broccoli, carrots, kale, corn, mangoes, grapefruit, spinach, pumpkin, tomato, tangerines all contain beta-carotene

Berries, broccoli, melon, cauliflower, mango, strawberries, tomato, peppers, kiwi for vitamin C

Broccoli, mango, nuts, pumpkin, red peppers, spinach, sunflower seeds, almonds for vitamin E

Brazil nuts, tuna, beef, chicken and mushrooms contain selenium

Meat, turkey, beans, nuts, whole grains for zinc

Garlic is antiviral, antibacterial, antiseptic and fights parasites

Fish and flax seeds for Omega 3

Foods to avoid:

Reduce or eliminate your consumption of sugar, salt, coffee, alcohol, soft drinks and red meat. They all raise your body’s acidity and challenge your immune system.

Drink lots of Tea! Tea contains polyphenols and flavonoids that fight disease and destroy free radicals.

Keep active. Now’s the time to try that great abs and butt workout on YouTube. Better yet, tune in to Pilates.

Reduce stress as much as possible. Read a book, take a long bath, meditate.

Some supplements you might consider:

Vitamin C  

There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Here’s what the research shows about how this mighty vitamin protects your body. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses You don’t have to take in massive amounts of vitamin C to boost your immune system. Around 200 milligrams a day should be enough. 

Vitamin E

Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has also been implicated in lowering the risk of cardiovascular disease. You need 100-400 milligrams per day.

Carotenoids

Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other “big three” antioxidant foods that boost your immune system, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques.

 Zinc

This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer. Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age.

The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It’s safest to aim for 15 to 25 milligrams a day. For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is not fully substantiated.

Omega-3 Fatty Acids

A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega-3 fatty acids 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. (Your grandmother was right. This is why she used to insist on a daily dose of 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, take additional vitamin E, which acts together with essential fatty acids to boost the immune system.

Vitamin D

Vitamin D helps our immune systems stay balanced during the cold and flu season. There are Vitamin D receptors and activating enzymes on the surfaces of all white blood cells. The role that vitamin D plays in keeping the immune system healthy is very complex because the immune system must be perfectly balanced. If there is too much stimulation, autoimmune diseases can set in. If there is not enough immune system activity, frequent infections can occur.Low levels of vitamin D have been linked with both extremes, and low levels of vitamin D have been associated with worsening autoimmune diseases. Low levels of vitamin D are not the underlying cause of the autoimmune disease, but low levels of vitamin D can make autoimmune disease states worse. Low levels of vitamin D have also been associated with frequent infections. In 2009, the National Institute of Health warned that low vitamin D levels are associated with frequent colds and influenza. The recommended weekly dose is up to 10,000 IU’s.

Astragalus

Astragalus is a root which has been used in Chinese herbal medicine for centuries. It is well known for its immune boosting properties. Astragalus is an adaptogen that can help the body deal with physical, emotional or mental stress. It is also famous for aiding the body in lowering the risk for infections and other diseases.

Various studies have shown that the astragalus plant contains anti-inflammatory, antibacterial, antimicrobial, and antiviral properties. It is available in tincture and capsules.

Probiotics

Gut health is immune health! Probiotics can add helpful bacteria and boost the level of immune cells in the mucous membranes of the intestines. In one study on probiotics, immune function, infection and inflammation in the body, probiotics stimulated a range of antibodies. They can reduce your risk of infection and allergy and help you recover from antibiotic therapy.

Oregano oil

Oregano (Origanum vulgare) contains active compounds called carvacrol, thymol, and rosmarinic acid, and has considerable antioxidant potential. Indeed, oregano has one of the highest antioxidant activities of aromatic and culinary herbs. It easily scavenges free radicals to help fight oxidative damage to cells throughout the body. By fighting free radicals, oil of oregano can help relieve symptoms of the common cold and other infections. It is also an active antimicrobial and anti-fungal, and is particularly potent for throat and sinus support.

Echinacea

Echinacea plants are loaded with plant compounds that function as antioxidants. These include flavonoids, cichoric acid and rosmarinic acid. These molecules help defend your cells against oxidative stress, which has been linked to chronic diseases, such as diabetes, heart disease and many others. In addition, echinacea plants contain compounds called alkamides, which can further enhance antioxidant activity. Alkamides can renew worn-out antioxidants and help antioxidants better reach molecules that are prone to oxidative stress

Echinacea is best known for its beneficial effects on the immune system. Numerous studies have found that this plant may help your immune system combat infections and viruses, which could help you recover faster from illness. That’s one reason why echinacea is often used to prevent or treat the common cold.

Ionic Silver

Traditionally used as a safe, potent, anti-microbial, ionic silver has many uses and applications. It can be used topically for wounds and skin conditions and internally to treat and prevent sinus infection and to kill viruses, bacteria and fungi.