Boosting Our Immunity to Illness

Boosting Our Immunity to Illness

Well, it’s that time again: cold and flu season. We all dread it, and hope we don’t get sick. But it seems every year brings some new strain of flu that we fall prey to, so most of us feel that getting sick is inevitable, and that all we can do is hope that we bounce back quickly. But there is more that we can do than just hope; in fact, there is quite a lot that we can do to build up our immune system, making it more effective at fighting off illness, in the first place, and helping us to get better quicker, if we do fall ill.

Aviva Romm, physician, author and master herbalist, has said, “The physical foundation of health is a properly functioning immune system.” Also, she says, “Emotional health, excellent nutrition, exercise, adequate rest and a relatively low-stress lifestyle are the underpinnings of immune health.”  Unfortunately, living up to these standards, in our stressful world, is not always easy to do, but by making these standards our goal, we will see the positive results.

Excellent nutrition is the cornerstone of good health: and eating whole foods, as much as possible, will make a big impact on how well our body fights infection. Dr. Romm says that it is best to avoid artificial colorings and preservatives, as well as hydrogenated oils. Also, she says, avoiding excessive amounts of sugar, or processed flours in our diets, make for a stronger immune system, as well.

For a vibrant immune system, we should be sure that we have adequate protein, essential fatty acids, and Vitamins A, B complex and bioflavinoids, C, and E, as well as magnesium, zinc and selenium, all of which play important roles in a healthy immune system.

In addition, there are many immune-enhancing herbs, which have shown to be very effective at preventing and fighting infection. Just a few of those that Dr Romm has mentioned are Echinacea, garlic and elder.

Andrew Chevallier, author of The Encyclopedia for Herbal Medicine, has called Echinacea one of “the world’s most important medicinal herbs”. Extensive research has shown its ability to fight both bacterial and viral infections. It is available in tincture and pill form.

Garlic has been the subject of over 1,000 studies showing its efficacy, not only fighting circulatory problems, but as a treatment for minor infections, including colds and flu. While the pill form is more appropriate for circulatory problems, the fresh clove is more effective for fighting infection.

According to Chevalier, the flowering tops of the elder tree are very effective for fighting coughs, colds, and flu. It is available in sweet syrup that is both effective and pleasant-tasting, making it great for those less enthusiastic about taking their medicine!

Jackie Callahan

Inflammation and the Superfoods that Fight It

Inflammation is the immune system’s protective response to infection, or irritation. Oftentimes, the inflammation is visible, with redness and soreness somewhere on the body; this kind of inflammation is temporary, and is known as acute inflammation. But more often than not, the inflammation is on a cellular level, and therefore is not apparent. This invisible, often long-term inflammation, is what’s known as ‘chronic inflammation’, and chronic inflammation has been associated with a host of health problems, including heart disease, cancer and diabetes. When our cells are being attacked by self-generated inflammation, they fail to function properly, and there is a domino effect of health issues, which can occur.

Dr. Nicholas Perricone,  the New York Times best-selling author, suggests that free radicals are the catalyst which set off a “cascade of inflammatory response” –  a free radical, Dr. Perricone explains, is a reactive molecule which causes damage to our cells -   this results in disease of all kinds, including the formation of plaque in the cardiovascular system, leading not only to hardening of the arteries and heart attack; but also to premature aging, obesity, and difficulty losing weight. When the body is exposed to, for instance, unhealthy fats, such as saturated fats (found in fried foods and full-fat dairy products) or other inflammatory-promoting foods, such as high-glycemic carbohydrates (sugar or white flour) free radicals attack the fragile outer layer of the cells in the body. As a result, the cell plasma is damaged, oxidizing the cell. That’s why antioxidants play such an important role in the healing process, where the damage caused by free radicals is concerned.

Healing, Dr.Perricone explains, can occur through diet, by avoiding inflammation-promoting foods, and consuming foods rich in omega-3 essential fatty acids. Because the body cannot synthesize these essential fatty acids, they must be consumed in one’s diet. The omega-3 essential fatty acids are found in high-fat, cold water fish, such as salmon, mackerel, herring and sardines, and they act as  powerful antioxidants, just as do fruits and vegetables which are brightly colored (the bright color signaling the significant presence of antioxidants.) In addition, supplements, such as omega-3 fish oil, alpha lipoic acid (ALA) and conjugated linoleic acid (CLA) glutamine, and linoleic acid (LA – an Omega-6 fatty acid)  and Coenzyme Q10,  reduce this inflammation significantly.

There are foods that Dr. Perricone describes as “superfoods” which are  anti-inflammatory and high in Omega-3s. Here are some of the top foods he recommends:

1. Cold Water Fish:Omega-3s, Protein-rich, Anti inflammatory:

Wild Alaskan salmon, sablefish, mackerel, trout, tuna, sardines and anchovies

2. Fruits: Anti-inflammatory, Anti-oxidant, High Fiber, and “obesity fighters”:

Apples, pears, grapefruit, all berries, peaches, plums, cherries

3. Fats from Fruits: Rich in monounsaturated fats (MUFAs), Omega-3s, and Nutrient-rich

Avacado, acai, olives, and coconut

MUFAs are believed by scientists to protect against heart disease and certain cancers. Also MUFAs are burned more efficiently after exercise, which may contribute to long-term weight loss.

4. Seeds and Nuts – Anti-inflammatory Antioxidants, Essential fats, Protein, Fiber, Lignans:

Sesame seeds, Flax seeds, Almonds, Walnuts, Hazelnuts, Sunflower Seeds, Pumpkin Seeds

Reduce the risk of cancer, anti-aging, help control weight by reducing hunger pangs

5. Beans and Lentils – Stabilize Blood Sugar, Protein, Fiber, Anti-inflammatory, Phytonutrients, “Obesity fighters”:

Kidney, Pinto, Navy, Black Beans, Lentils, Chickpeas

Moderate blood sugar and insulin levels

6. Low Fat, Probiotic Dairy Foods

Protein, Probiotics, Calcium, “Obesity-Fighters”:

Low-fat yogurt, kefir, acidophilus milk

7. Whole Grains – Fiber,  Anti-Inflammatory, Anti-oxidants, Phytonutrient Obesity-Fighters

Top choices: Buckwheat, Oats, Barley

8. Vegetables : Fiber, Low-calorie, Low-Glycemic nutrition, Anti-Inflammatory Antioxidants:

Garlic, spinach, kale, broccoli sprouts

“Superstar Supplements”:

1. Omega-3 Fish Oil – Reduces inflammation, accelerates weight loss, elevates mood, encourages radiant skin, and boosts the immune system

Some Other Superstars:

Chia Seeds: Chia seeds boost energy, stabilize the blood sugar, aid in digestion and lower cholesterol

Wild Mint

Goji Berries - Chinese medicine practitioners use goji berries to treat diabetes and high blood pressure. These berries are high in vitamins C and E and carotenoids. They also increase metabolism and boost energy levels.

Check out Dr. Perricone’s excellent best-selling book: The Perricone Weight Loss Diet