Strengthening Your Immune System

With H1N1 flu in the news every day, we should all understand what our immune system is, why it is important, and how to take care of it.

Our immune system is made up of the skin, thymus, lymph nodes and glands, liver, spleen kidneys and intestines. Each of these play an important role in either preventing infections and bacteria entering the body, fighting the invaders when they get in, and disposing of the destroyed bacteria.

Things that compromise the immune system include drug, alcohol and tobacco use, pollution, food chemicals (like additives, preservatives and pesticides), stress, and physical inactivity.

When the immune system is working well, we are exposed to disease and bacteria, and never know it. Our immune system should stop the invaders outside our body, or kill the disease with white blood cells and send the destroyed bacteria out of the body. If the immune system is not working well, or is overwhelmed, the bacteria will get the upper hand, and you will find yourself feeling ill. Occasionally, the immune system will become so fatigued that it will begin to attack itself. This is what are referred to as an autoimmune disease.

Here are some ways to strengthen and repair your immune system .

•Diet

Free radicals are one of the most destructive forces to the immune system. Free radicals damage healthy cells by causing cell mutations which can lead to serious illnesses such as heart disease and cancer. However, certain substances present in food can destroy free radicals. These substances are called antioxidants. One of the strongest antioxidants is vitamin C, which boosts the immune system to aggressively react to cancer cells. Good sources of vitamin C are citrus fruits and broccoli. Other important antioxidants are vitamin E and carotenoids. Good food sources of Vitamin E are whole grain foods and vegetable oils. The best sources for carotenoids are the red, yellow and orange fruits and vegetables. The immune system also gains strength from minerals. Important minerals to the immune system include zinc, which increases the number of lymphocytes to fight cancers; iron, which fights infection; selenium, which helps to increase the number of antibodies and encourages growth of immune cells; and vitamin D, which plays an important role in the prevention of respiratory infections such as the cold and flu. In a study published this year by vitamin D expert Dr. John Cannell, it was shown that lower vitamin D blood levels during the winter can account for the increase of the flu virus. Increased levels of vitamin D can help prevent traditional flu infections by strengthening your immune system. According to the National Institute of Health, sunlight is important to the production of Vitamin D, so aim for 10-30 minutes twice a week. During the winter months, November through February, remember to supplement your diet and eat plenty of fish oils and Vitamin D-fortified foods.

•Rest and Exercise

Ensure adequate rest and exercise. Seven to eight hours sleep is ideal. Moderate exercise also improves the lymphatic function which helps improve the immune system. Spend some time walking in clean fresh air every week. Thirty minutes of moderate exercise daily is recommended.

•Stress Reduction

Cope with stress with massage therapy, meditation, prayer, yoga or Tai Chi. If depressed, consider seeing a therapist or a doctor. Look for the positive in life. Most importantly, surround yourself with healthy, happy relationships. All of these things will help improve your immune system.