Good Health Plan: Top Ten Immune Boosters
Below you will find ten ways to help boost your immune system. These methods can be used in two ways. Either use one, two (or more) of them to help boost your immune system if you feel yourself coming down with a cold or other illness or take them in advance as detailed above.
Increase vitamin c intake
This increases white blood cell numbers by up to ten times in some cases, and also helps boost excretion of a chemical called interferon that prevents viruses from multiplying. The body can store up to 3g of vitamin C a day, and to aid immunity this is the recommended dose. Therefore take a 1g supplement three times daily. Also boost your intake of citrus fruits, red peppers, blueberries and other fruits and vegetables that are rich in vitamin C - ingredients called bioflavonoids in many of these enhance vitamin C performance.
Balance the rest of your diet
While vitamin C is vital, a truly strong immune system also needs high levels of B vitamins, beta-carotene, vitamin D, calcium, magnesium, iron and zinc. Aim for a good mix of wholegrain carbohydrates, lean proteins and lots of green vegetables to deliver these every day in the cold season, and take a multivitamin for insurance too. Take echinacea
This pretty pink flower is a potent immune booster. Scientists at Germany's University of Leipzig found that numbers of macrophage cells (ones that eat bacteria) doubled after they gave patients 30 drops of echinacea tincture three times a day for five days. Unlike multivitamins, echinacea shouldn't be taken every day; instead, use it for one week a month during the cold season, or for five to seven days if you find yourself getting cold symptoms at any other time of year. When using it this way, take 20-30 drops twice a day.
Exercise
Stimulating the lymphatic system and increasing the numbers of disease-fighting cells in the body are the ways in which exercise helps fight illness; however, if you do too much, exercise actually depresses immunity. Stick to burning 1,200-1,800 calories a week to get the perfect mix of fitness and health benefits.
Think happy thoughts
Viruses enter cells through little holes (called receptors) in the cell's surface. Chemicals produced when we are excited about something, or happy, actually block these holes. Negative emotions, on the other hand, make it easier for bugs to take hold. Studies found that stressed people had 15 per cent more chance of catching a cold when exposed to the virus than people who were more relaxed.
Get enough sleep
When the immune system is working to fight illness we get sleepy; it is thought that the body tries to make us conserve energy to fight the bacteria. However, the reverse is also true: when we sleep, the immune system gets more active. If you're not getting the right amount of sleep for your body, it can't fight germs as effectively. Minimize late nights during the cold and flu season, or if you feel a bug coming on.
Get sunlight
While sunburn is bad for us, some sunlight is good. Russian research has shown that exposure to ultraviolet rays doubles the ability of white blood cells to destroy bacteria. As well as this, sunlight provides our body with vitamin D, which it needs for immunity. Aim to get at least 30 minutes of sunlight or, failing that, natural daylight each day.
Stimulate your lymphatic system
Good circulatory and lymphatic systems are vital to help the body fight infection fast: if they are sluggish, disease-fighting cells can't move effectively around the body. You can boost lymph flow by body-brushing daily, by massage or by using the yoga regime on pages 22-27. However, the simplest way to boost lymph flow is to stimulate what natural therapists call the lymph pump in the sole of the foot. To do this, spend 2-3 minutes a day rising up on your toes and contracting your calf muscles.
Wash your hands regularly
Most germs enter the body through the nose or eyes when we touch our face. Washing your hands hourly cuts the amount of germs on them, and so reduces the risk of infection. When US Navy recruits in Illinois, USA, did this, they cut their sick days by 45 per cent.
Get hot and sweaty
Our immune systems work better at a slightly higher temperature than normal body temperature. It's possible that a sauna helps increase immunity, albeit only temporarily. It's a good idea, therefore, to have one once every two to three days.