The true determinants of our immune system's strength are within our control: diet, fitness, rest and emotional wellbeing are the keys to bolstering your immunity.; the power to positively impact immunity begins with a better knowledge of how it works. A healthy, vital immune system depends on the proper function of every other bodily system. As humans largely come into contact with bacteria and viruses via the mucus membranes of the nose, mouth and gastrointestinal tract, our ability to ward off illness relies heavily on the health of the respiratory and digestive systems.
Immune cells line their passages and scan everything coming in and out for possible sources of infection or illness. this is part of the innate immune response, our first line of defense against foreign invaders.
The innate response triggers a targeted reaction known as the adaptive immune response, which creates specialized antibodies designed to finish off the attacking virus. that army of antibodies remains, ready to strike the next time the virus appears.
"A holistic approach to strengthening the immune system looks at supporting innate immunity," says erin Wiley, a doctor of naturopathic medicine and the cofounder and clinic director at toronto's integrative Health institute ( integrativehealthinstitute.ca)."depending on how much rest we're getting, how much exercise we're getting and our nutrition and overall health, we can significantly impact the quality of our immune system and its ability to respond." Sherry torkos ( sherrytorkos.com),a holistic pharmacist and the author of The Canadian Encyclopedia of Natural Medicine (Wiley, 2008), concurs, "Far from being a static and fixed entity, the immune system is a dynamic and adaptive process with elaborate communication networks. thus it can be heavily influenced by a variety of lifestyle factors." So what does a lifestyle that supports healthy immune function look like?
A nutritious diet is the cornerstone of good health and thus key to a strong immune system as well. Foods rich in vitamins C (e. g. broccoli, peppers, strawberries) and d (e. g. dairy), zinc (e. g. whole grains, pumpkin seeds, turkey), selenium (e. g. seafood, sunflower seeds, brazil nuts) and antioxidants (e. g. brightly coloured fruits and veggies) are all important staples in an immune-friendly diet.
On the flip side, two big nutritional no-nos are alcohol and foods high in sugar. "Alcohol in large amounts [i. e. binge drinking] can suppress immune function and increase the risk of infection," says torkos. to be on the safe side, men should restrict their alcohol intake to fewer than two drinks daily, while women should limit themselves to one. Sugar is also known to depress the immune response. "Studies have shown that those who eat diets rich in sugar are more susceptible to cold and flu than those who eat diets rich in fruits and vegetables," says Wiley. (For more immune-boosting nutrition tips, see "Meals that Heal".)
There's no doubt that working out is beneficial to your immune health. regular exercise causes certain immune cells (e. g. natural killer cells) to grow in number and aggressiveness by as much as 300 percent. One study in The American Journal of Medicine found that women who walked for half an hour every day for one year contracted half as many colds as those who didn't exercise.
But that's not all. "exercise helps us to manage our stress and increases circulation so we can more quickly distribute all those immune cells and defenses to the different areas of the body," says Wiley. "it also raises our core body temperature, which can actually enhance our ability to fight off infection." Strive for 30 minutes to one hour of moderate physical activity five times a week.
As well, "you can't ignore the importance of sleep," says Wiley. "Our body needs that restorative period on a daily basis." "Sleep restores and refreshes us mentally, emotionally and physically," says torkos. "people who are sleep-deprived have decreased immune-cell activity and are at greater risk of illness." torkos recommends seven to nine hours of shut-eye each night for optimal immune performance.
There is also a well known relationship between stress and immune suppression. "Stress causes an increase in hormones like cortisol and adrenaline," says torkos, "which, over time, can impair the immune system." don't take on more than you can handle at work, be sure to exercise regularly (see above) and make sleep a daily priority. relaxation strategies, such as mediation or yoga, can also do wonders for your immune health.
The correlation between rest, relaxation and immunity has to do in part with how our nervous system reacts to external stimuli. Stressful situations engage our body's sympathetic response, which means the brain only activates those muscles and organs needed for fight or flight. Our heart rate elevates, our senses become sharper, etc. Our immune system, on the other hand, isn't considered a priority, so the brain stops sending the signals it needs to function. the parasympathetic response, on the other hand, puts the body into rest and digest mode. that's when the immune system is turned back on.
Teaching yourself to relax gives you the ability to activate your immune system on command. When your body is in a truly relaxed state, the number of interleukins (proteins at the forefront of the battle against cold and flu) in your bloodstream rises. "things like laughter and deep breathing will immediately engage that relaxation response," says Wiley, whose final piece of advice is sure to put a smile on your face: "One thing people can do throughout the day is to try to laugh more and take deep breaths into their abdomen. even if you're feeling stressed out, [those behaviours] will automatically trigger that relaxation response, even if only for a few minutes."
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DID YOU KNOW...
According to a study at Carnegie Mellon University, people who get less than seven hours of sleep a night are three times more likely to catch a cold than those who sleep at least eight hours nightly.
© 2010 The National Post Company. All rights reserved. Unauthorized distribution, transmission or republication strictly prohibited.
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Information courtesy of the National Post for public health benefit. Feb. 17, 2010
DID YOU KNOW...
According to a study at Carnegie Mellon University, people who get less than seven hours of sleep a night are three times more likely to catch a cold than those who sleep at least eight hours nightly.
© 2010 The National Post Company. All rights reserved. Unauthorized distribution, transmission or republication strictly prohibited.
------------------------------------------------------------
Information courtesy of the National Post for public health benefit. Feb. 17, 2010
