Unhealthy eating and inactivity, according to the U.S. Department of Health and Human Services, accounts for 310,000-580,000 deaths per year. They are also responsible for a reduced quality of living. In a time when health issues seem out of control, what can you do to help maintain good health or repair suboptimal health?
Our immune systems work around the clock protecting us from countless invaders in the forms of bacteria, viruses, toxins, organisms, free radicals and parasites, collectively referred to as antigens. We don’t usually give our immune systems much thought until we come down with a cold or the flu. Without the immune system, within a matter of weeks, our bodies would literally be completely consumed by invading germs until only a skeleton was left.
Maybe that is an unpleasant illustration, but it is a reminder of how important all of the components of the immune system are to our health.
The immune system is comprised of countless specialty cells, proteins, hormones, the skin, the thymus, the spleen, the lymph system and bone marrow. These cells, tissues and organs work as a network, to identify, tag and destroy antigens.
The reliance of each cell, organ and tissue on each other is complex. Understanding all of the ins and outs of the immune system isn’t necessary to keeping yours healthy. But living a healthy lifestyle is.
When cells are receiving all the nutrients they need from a healthy diet they are less likely to absorb foreign invaders as substitutes, which will instead be discarded from the body.
SEVEN SIMPLE TIPS TO STRENGTHEN YOUR IMMUNE SYSTEM:
1. Consume an abundance of raw, fresh fruits and vegetables. Eating at least 6-9 servings of these per day will help ensure you receive a sufficient amount of the necessary vitamins, minerals and other plant compounds which strengthen your immune system. Include lots of dark reds and purples for antioxidants, oranges and yellows for carotenoids and plenty of dark greens for minerals and plant compounds.
Vitamin C, E and carotenoids help increase the amount of different immune fighting cells such as white blood cells and leukocytes. Vitamin C in particular helps increase cells called interferons that attach themselves to healthy cells so that viruses can’t. These vitamins also help promote a healthy circulatory system by strengthening arterial linings and reducing plaque buildup. Antioxidants help strengthen the thymus gland, the master gland of the immune system. Chlorphyll is a plant compound that is most apparent in dark green plants. It scavenges the body for harmful cells and allows minerals to be more easily absorbed into healthy cells.
2. Increase your Omega 3’s. Cold water fatty fish such as salmon or halibut, raw walnuts and flax seeds are good sources of these healthy fats.
Omega 3 fatty acids help fight against bacteria by increasing the activity of white blood cells that fight infection. They also help promote a healthy heart by decreasing triglycerides, slowing the production of arterial plaque and lowering the blood pressure.
3. Drink plenty of purified water. Water carries nutrients to all cells in the body and helps flush waste and toxins out of the body. It also hydrates the cells leaving them plump, firm and more resistant to unhealthy invaders.
4. Increase exercise. The lymph system moves waste out and is vital to a healthy immune system. The lymph system however doesn’t contain a pump like the circulatory system does. The heart pumps blood through the circulatory system. The lymph however, relies on movement from you in the form of exercise as a pump. Bouncing on a trampoline is the best form of exercise for lymph drainage.
5. Reduce and manage stress. Stress weakens the immune system. The fight or flight response is necessary in certain dangers. When the brain receives a danger signal it coordinates efforts to parts of the body which are needed in a crisis. An adrenaline rush occurs, cortisol increases, the heart beats faster and consequently energy is directed away from parts of the body which aren’t needed in an immediate crisis, including the immune system. Therefore long term stress can pose a problem for your health.
Studies indicate that those who are able to cope with stress as opposed to those with less stress, are healthier. Exercise, meditation, art, music, pleasing activities, massage and even hypnotherapy are all ways that may help you cope with stress.
6. Reduce sugar, alcohol, salt, caffeine and boxed foods. These foods all weaken the power of the immune system.
In fact, 6 teaspoons of sugar which is equivalent to that which is in half a soda will reduce the power of the white blood cells by 50% over a 5 hour period. Considering statistics indicate that most Americans consume roughly ½ lb. sugar per day, there are a lot of people with chronically reduced immune function. Salt is an enzyme inhibitor. Enzymes are catalysts for every function of the body. They are essential for life. Caffeine depletes the body of nutrients such as B vitamins and magnesium. Boxed foods contain excess sugar, salt, chemicals, preservatives and additives, but no living nutrients, which are essential to life.
7. Streamline digestion. Digestion accounts for more energy usage in the body than any other activity that you do. In fact your body uses more energy for digestion than for all other activities combined short of extreme exercise. Correct food combining, leaves a lot of energy which can be used for immune function.
Eating fruit correctly is very helpful. When you eat fruit alone (without other foods) and on an empty stomach, an abundance of energy is freed. Fruit requires less digestive energy than any other foods. Start your day this way every day and you will reserve a lot of energy for your immune system.
A second rule of correct food combing is to eat starch foods separately from protein foods. They use different digestive juices to digest, requiring excess energy from the body. Eating them separately frees that energy for immune function as well.
Unfortunately ignorance doesn’t protect us from reality, so education is paramount to the success of a healthier you. Learning how to live a healthier life takes some time. Be patient with yourself, but be diligent and committed.