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Immunity boosters
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Use these tips to boost your immune system -- and prevent a cold or flu.
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By Heather Watterworth
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Your immune system is your body's internal healing machine. As cold and flu season approaches, it's important to keep your immune system in top shape to prevent a pesky virus or infection. Many people will suffer at least one cold or bout of the flu per year, and the flu vaccine is just one way to prevent illness. Try these natural immunity boosters recommended in Healthy Immunity: Scientifically Proven Natural Treatments for Conditions from A-Z by Lorna R. Vanderhaeghe (Macmillan, 2001).
Feed a Cold
Healthy eating habits are crucial to all-around well-being. Eating plenty of fruits and vegetables as part of a balanced diet provides you with disease-fighting vitamins and minerals.
Vitamin C increases resistance to infection and improves the ability of cells to digest viruses and toxins. Broccoli, sweet red and green peppers, and citrus fruits are excellent sources of vitamin C. Foods rich in omega-3 fatty acids - such as fish and eggs - strengthen immune cells and reduce inflammatory interleukin-6 and interleukin-1 cells. Try to reduce sugar consumption in your diet. Sugar disables your natural disease-fighting cells, allowing viruses to take hold.
If a nasty cold or flu has made itself at home in your body, some ingredients can shorten the bug's stay. The antiviral, antibacterial and anti-inflammatory properties of garlic help to detoxify your immune system and expel mucous. Cayenne pepper is a decongestant that also reduces fever. Maximize these benefits by adding both ingredients to a pot of homemade chicken soup. Mom was right: chicken soup eases congestion and reduces inflammation to soothe an aching body.
Exercise and Weight Management
Weight maintenance is a crucial aspect of taking care of your immune system. Even an additional 20 pounds can lower your immunity. Exchange the processed junk in your diet for food that is nourishing and rich in nutrients.
Exercise also improves the body's ability to ward off a cold or flu. But be careful not to over do it. Intense exercise can make you more susceptible to infection so alternate difficult and easy workout days.
Sleep It Off
Get plenty of sleep and rest. Without enough sleep, our body's disease-fighting defenses are weakened, enabling a cold or flu virus to wreak havoc on your body. If you do get sick, stay home to recuperate fully and reduce the spread of the virus.
Echinacea
An immune-enhancing herb, echinacea has been proven to shorten the duration of a cold or flu, and acts as an antibiotic. Try echinacea tea or take it as a supplement while your cold or flu runs its course.
Wash Your Hands
Hand washing is an easy way to prevent illness. Colds and flu are viral infections passed from one person to the next via contaminated air and objects like doorknobs, washroom fixtures and bus or subway poles. Wash your hands thoroughly and often, and avoid touching areas where viruses can enter the body such as the mouth, nose and eyes.
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