Your body has many different ways of fighting off diseases but the immune system is vital in the body’s defense mechanisms. More and more individuals are looking at natural ways of improving or strengthening their immune system, and eating a diet rich in fruits and vegetables have shown much promise.
What is the immune system?
The immune system is a system of biological structures and processes within the bodythat protects against disease, including cancer.To function properly, an immune system must detect a wide variety of agents, from viruses to parasitic worms, and distinguish them from the organism’s own healthy tissue.The immune system is not perfect and sometimes failures occur. Disorders of the immune system can result in autoimmune diseases, inflammatory diseases and cancer.
To function well, the immune system requires balance and harmony. There is still much that researchers do not know about the intricacies and interconnectedness of the immune response.
Can you improve your immune system?
Quite a number of researchers are studying the effects of diet, exercise, age, psychological stress, herbal supplements, and other factors on the immune response, both in animals and in humans. General healthy-living strategies are a good way to start giving your immune system a booster.
Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living lifestyle habits like the following:
• Do notsmoke.
• Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
• Exercise regularly.
• Maintain a healthy weight.
• Control your blood pressure.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Get regular medical screening tests for people in your age group and risk category.
Foods and the immune system
The immune system needs good, regular nourishment – and some studies have shown that various foods do boost the immune system. No one food type has been shown to be superior to another, therefore it is recommended that a well-balanced diet is used at all times. A recommended healthy dietshould include lots of fruits, vegetables and whole grains, and low in saturated fat.
Various foods associated with the immune system
A number of foods have been shown in animal studies to improve the immune system. Studies in humans are still in the preliminary stages. Various foods include a number that are common inAnguilla.
Grapefruit
Grapefruits have a good amount of vitamin C. Grapefruit is also packed with flavonoids — natural chemical compounds that have been found to increase immune system activation. If you do not like grapefruits, you can also use oranges or tangerines.
Spinach
Known as a “super food”, it has folate which helps your body produce new cells and repair DNA. Eating spinach boasts fibre, antioxidants, such as vitamin C, and more. It is advised to eat spinach raw or lightly cooked to get the most benefit.
Almonds
A handful of almonds may improve your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E which helps boost the immune system. Almonds also have riboflavin and niacin and B vitamins that may help you recover from the effects of stress. Many children living inAnguillaonce took great pride in ‘pounding out’ the almond. Sadly this is no longer the case and many almonds go wasted inAnguilla.
Cabbage
This is a source of immune-strengthening glutamine. Cabbage is easy to prepare and not too expensive. Try adding cabbages of any variety (white, red) to soups and stews to sneak in extra antioxidants and boost your meal’s nutritional value.
Watermelon
Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system – so it can fight infection – glutathione is found in the red pulpy flesh near the rind.
Sweet Potato
Like carrots, sweet potatoes have the antioxidant beta-carotene – which mops up damaging free radicals. Sweet potatoes also boast vitamin A – which is linked to slowing the aging process and may reduce the risk of some cancers. Sweet potatoes were once widely grown inAnguilla, but recently it is difficult to get sweet potatoes throughout the entire year.
Broccoli
Broccoli is widely available inAnguillaand not too expensive. Broccoli has an immune-boosting basic. One study reported that a chemical in broccoli helped stimulate the immune systems of mice. Plus, it is full of nutrients that protect your body from damage. It has vitamin A, vitamin C and glutathione.
Garlic
Garlic offers several antioxidants that battle immune system invaders. Among garlic’s targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.
Tea
Green or black? Both are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.
Low-Fat Yogurt
A daily cup may reduce your chances of getting a cold. Look for labels listing “live and active cultures.” Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.
If you suspect your diet is not providing you with all your micronutrient needs — or if you do not like vegetables, or you choose white bread over whole grains — taking a daily multivitamin and mineral supplement brings health benefits of many types beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better. Please see your doctor before using large doses of any vitamin or supplement.
Other factors and the immune system
In addition to eating a healthy diet that includes foods that help improve the immune system, other factors can also influence the immune system. Too much stress has a detrimental effect on your immune system.
Moderate exercise is recognized, by numerous organisations, as a natural immune system booster. Exercise improves the ability of the immune system to fight bacteria as well as the ability of immune cells to circulate.
A strong correlation exists between sleep and a healthy immune system. Sleep allows the immune system to produce more cells that can fight infection. To keep healthy, adults should get between seven and eight hours of sleep per night.
Conclusion
The immune system is your body’s system of defense against sickness and disease. Just like other biological systems, your immune system can be weakened if you do not make an effort to maintain it. Start today to help maintain your immune system so that you can help prevent various diseases.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over twenty nine years in clinical practice. Dr Hodge has a medical practice in the Johnson Building in The Valley.
