HEALTH: Fight flu, cold season: Boost your immune system

It’s a brutal flu and cold season. With it comes a barrage of information offering support for help and relief – and as you plan precautionary measures to help take care, you may be left wondering what can you do? Which actions are backed by science – couched in real healthy wisdom? Or, which are based on an untrue old
wives’ tale or pseudoscientific concept of misleading information?

Your immune “system” bands together to fight foreign invaders — bacteria, viruses, parasites, and even cancerous cells. Understanding and following good-health guidelines are essential in helping to keep this “army” strong and healthy.

There are scientifically proven measures you can take to help boost your immune system. On this topic, the Harvard Medical School released findings underscoring a key foundational understanding that is important for each of us to know: “The
immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.”

This includes a healthy diet, hydration, exercising regularly, adequate sleep, managing (minimizing) stress – as well as other healthy choices to avoid infection (like washing hands, getting a flu vaccination). In addition, optimum health strategies including not smoking; seeking your physician’s care and wisdom when needed; and if you drink alcohol, drink only in moderation.

Dr. Nina’s What You Need to Know: About Boosting Your Immune System “Army”

Food fuels your body. The foods you consume provide your immune system with the vitamins, nutrients, minerals, and building blocks it needs to function at its best. Complex, there are many micronutrients that play a critical role in your
immune system. Consuming a well-balanced diet rich in fruit, vegetables, legumes, lean meats, and fish provides the right ingredients to keep our immune system (and our body) in tip-top shape.
That Harvard Medical School review research wisely addresses healthy food intake this way: “Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment.”

So, what can you do? Here are some insights.
Zinc is a mineral found in virtually every cell in your body (we have an estimated 3 trillion cells!), is part of hundreds of enzyme reactions, and
affects multiple aspects of the immune system. Yet, it doesn’t have the notoriety that other vitamins and minerals do. However, a lack of zinc can lead to immune dysfunctions, recurrent infections, and, even, death. And, because bodies do not readily store it, you must consume some daily.

Good sources of zinc include oysters; lobster; grass-fed beef; chicken; chickpeas; mushrooms; oatmeal; and cashews, almonds and pumpkin seeds, to name a few. Meeting daily needs for zinc is important, however exceeding daily requirements can be toxic.
Selenium is a trace mineral needed in small amounts. In addition to playing an important role in the healthy function of the immune system, it works as an antioxidant to remove waste products from our body and is essential for our thyroid gland.

Selenium is found in many commonly available meat and dairy products such as eggs, chicken, oysters, salmon, turkey, and cheese.
And, too, there are several yummy plant products that boast an abundance of the mineral: Brazil nuts; mushrooms; lima beans; seeds (sunflower, sesame, flax); and cabbage.

Iron is a fundamental element of the immune system, and germs. Our body cleverly deprives bacteria and viruses of iron by sequestering and/or transporting it away from them, thereby threatening their survival and proliferation. At the same time, your body utilizes iron to fight and destroy the germs. Iron is found in beef, clams, oysters, chicken, turkey, tuna and salmon, as well as plant-based foods such as lentils, tofu, nuts (pecans, walnuts, pistachios), beans and spinach, to mention a few.

Vitamin C is necessary for several cells of the immune system to perform their task. And because it is not produced by our body and cannot be stored, it is necessary to consume adequate amounts daily. Citrus fruits including oranges, tangerines, lemons, limes and grapefruit are chocked full of it. You can drink OJ; flavor drinks with wedges; squeeze onto entrees; or sprinkle
zest over baked goods, pasta or other dishes.
There are many veggies and fruits that contain more Vitamin C than oranges: chili peppers; red and green bell peppers; kale; broccoli; papaya;
strawberries; pineapple; kiwi; mango; cauliflower; and Brussels sprouts.

Additional notable food products that are great in helping to elevate your immune system:

Garlic contains a sulfur compound called alliin that bestows not just its distinctive smell and taste but is believed to also have antiviral, antifungal and antibacterial properties. Additionally, garlic may boost our body’s disease-fighting response of immune system cells.

Ginger has been used medicinally for nearly 5,000 years. And while not completely understood, research shows it is toxic to E. Coli, a common germ that can cause havoc, as well as rhinovirus, the most common of cold viruses.

Yogurt contains probiotics—live, active bacteria cultures—that are considered to counter harmful bacteria in our body. When we ingest probiotics, it is believed that they interact with the immune cells located in our gut; and, this impacts normal, healthy immune cell development.

Moderate or eliminate
Excessive sugar and fatty food intake can reduce the responsiveness of our immune cells immediately after ingestion and for several hours afterward.
Excessive alcohol consumption deprives a body of getting the necessary protective nutrients; suppresses the ability of white blood cells (a
specialized type of immune cell) to multiply; and inhibits the action of natural killer cells (a specialized type of immune cell).
Smoking weakens the immune system; smokers have more colds and respiratory infections compared to nonsmokers as well as impaired wound healing (increases the risk of infection after an injury or surgery).

Be Aware of:
Commercially packaged and tonic-du jours that make false claims to “boost your immune system.”
It is important to get your vitamins, minerals, and nutrients from your food.
Don’t be tempted to take mega doses of a single vitamin. In fact, if you take too much of certain types of vitamins, you could be placing your health at risk. Some vitamins are toxic when taken in the very large amounts.

Exercise. A pillar of good health, it contributes to a robust immune system. Physical activity increases the production of macrophages (cells that attack bacteria); promotes circulation so that immune cells can move through our body more rapidly and kill both viruses and bacteria, and temporarily increases body temperature which is believed to inhibit the growth of bacteria. Additionally, exercise slows the release of stress hormones, an enemy of the immune system.

However, it should be noted that vigorous exercise, such as marathon running, has
been linked to an increased susceptibility to infection.

Adequate Sleep. While you sleep, your body utilizes energy to recharge and rejuvenate our immune system. Consequently, sleep deprivation can increase our chances of getting sick. Studies have even shown that vaccines—which stimulate
the immune system to create antibodies to fight off bacteria or virus—can be less effective when we are sleep deprived.
Managing Stress. Our mind has a powerful impact on our physical health. And it is well known that when stress is chronic, it increases our risk of heart disease, stroke and cancer as well as weakens our immune system. It is believed that
consistently elevated levels of the stress hormone cortisol can be “toxic” to our immune cells. And let’s not forget that the immune system not only prepares our body for battle against germs but also cancer cells—which it recognizes as foreign
and a danger.

Throughout life we will be exposed to stressful situations, understanding what is beyond your control and accepting it can be a successful coping mechanism. And, too, regularly using relaxation techniques such as exercise, yoga, meditation, prayer; as well as building a support network of people you can talk to is valuable. Also, and too, consider counseling during life events that are significant to you.

Along with these measures and getting a flu vaccination, maintaining good hygiene habits provides a line of defense that will also help keep germs at bay. Always wash your hands with soap and water before preparing food, after using the bathroom and routinely throughout your day. Try not to pick at healing wounds, blemishes or squeeze pimples as doing so allows germs to enter.

We will always have information passed around from lots of sources about how to fight colds and flus. Some fact and some not. What is important for you to know is that your immune system is impressive, amazing really!! It has been aptly described as an “army” that works day and night to defend your body against foreign invaders whether it is germs — bacteria virus, parasites — or cancer cells. You can help ward off flu season misery with immunity-boosting smart moves.