The immune system is a complex of many different glands with the sole purpose of producing different types of white blood cells that act like an army to defend against outside infective agents.

Many health problems that we encounter are a direct result of a weakened immune system. Some of the problems that may be associated with a compromised immune system are arthritis, asthma, allergies, psoriasis, lupus, cancer, chronic fatigue syndrome, and a tendency to always be fighting some kind of infection.

Not everyone exposed to a virus or bacteria gets an infection;
only those whose immune system is weak or compromised become ill.

Before we start discussing what you can do to increase the functioning of your immune system, let’s talk about what weakens your immune system. Lifestyle habits are one of the greatest depressors of the immune system. Cheraskin, a medical and dental doctor, ran experiments where he subjected students to different types of stress and then tested their immune system. He found that common things like cigarette smoke, low blood sugar and stress drastically reduced immune function. One of his theories is that during a normal day, we may do things that severely limit our immune system’s ability to fight back against infections. We therefore create windows of opportunity for these “bugs” to get a foothold in our bodies. Other common conditions that restrict our immune system are high cholesterol diets, heavy metals (lead, mercury, cadmium), alcohol, fried foods, food additives, obesity, industrial pollutants, pesticides, herbicides, prescription drugs, too much sunlight (ultraviolet light), and radiation.

There are four major areas that need to be addressed when you talk about increasing immune function.

Optimal Nutrition

Our immune system depends on a series of reactions that begin in our bone marrow. There, cells are produced that will become either red or white blood cells. The ones that are used in the immune system then migrate to either the thymus gland, where they become T cells, or to the lymph tissue, where they become B cells. These are the soldiers of our immune system’s army. In order for this transformation process to occur, we must have adequate nutrition. Any deficiency in the essential nutrients will result in a weak army. One of the real problems is that in peacetime, you don’t need a large army. The requirements for feeding and developing that army are dramatically less that when you are at war and need a large army. Our bodies are the same. When a foreign invader attacks us, our immune system needs to dramatically increase the size of its army. At these times, our immune system needs dramatically higher levels of essential nutrients to feed and make the army. Ironically, this occurs just when we feel sick and don't feel like eating.

Exercise
The second important factor is exercise. Exercise in moderation stimulates the immune system. It also is a way of reducing the stress related hormones that suppress the immune system. These are our “Fight or Flight” hormones.

The immune system is a complex of many different glands with
the sole purpose of defending against outside infective agents.

These hormones suppress the immune system and over time can impair immune system function. If they can be quickly eliminated from the bloodstream, they will have minimal damaging effects. During exercise, these hormones are quickly used up and removed from the bloodstream. These hormones are found elevated in people who suffer from depression, anxiety, low blood sugar (hypoglycemia), and attention deficit disorder/hyperactivity (ADHD). Type A personalities, excessive-compulsive personalities, and persons under difficult circumstances also will produce more of these hormones. A short daily exercise program is one of the best antidotes for reducing the levels of these hormones.

Sleep
Adequate sleep is another important component that stimulates our immune function. When we are in deep sleep, our immune system is active fighting whatever invader has been detected. Poor sleep patterns only hamper our immune function.

Mental Outlook
Finally, your thoughts and mental outlook have a great bearing on your immune function. Norman Cousins wrote about his personal experiences with emotions and immune function. It is well known that going to bed depressed depresses your immune function. You need to have a positive outlook, laugh and be uplifted before bedrather than depressed or saddened. If watching the news depresses you, don’t do it just before bed. Another analogy for this could be your car. You can put the best gas and oil in it and have it serviced by the best mechanic, but unless you turn the key, it will not run. Your emotional state is one of the most important factors in whether your immune system will respond or not.

Nutrition and the Immune System

Let’s discuss specific nutritional requirements for our immune system.

Your general diet is extremely important in keeping your immune system strong. Some general guidelines which will keep your system in a “ready” state are:

1. Severely limit saturated trans fats, food additives and
alcohol.

2. Take daily a multi-vitamin/mineral supplement to
obtain a broad base of essential nutrients.

3.Make sure your diet has adequate protein.

4.Make sure that you have an adequate intake of
Vitamin C daily.

5. Eat 3 to 4 servings of vegetables daily.

6. Eat 2 to 3 servings of legumes weekly.

7. Eat 3 to 4 servings of omega3 fatty acid-rich foods
weekly.

8. Eat 2 to 3 servings of fruit a day.
If an infective agent compromises your immune system,
or it is just in a weakened state, you may want to consider
increasing specific nutrients and foods.

There are two different types of immunity problems. The first is cell mediated and controlled by our T cells. This form of immunity is dependent on proteins, Vitamins A, B-6, folic acid, C and E, and the minerals zinc, iron and selenium, and the essential fatty acids. The other form of immunity is known as humoral or antibody mediated and is controlled by our B cells. This form is dependent on proteins, vitamins B-1, B-2, B-3, B-5, B-6, folic acid, biotin and C and the essential fatty acids.

In addition, specific nutrients have been shown to enhance immune function. These include substances like pycnogenol, grape seed extract, coenzyme Q10, probiotics, Echinacea and specific mushrooms like shitake, maitake and reishi.

As infections like influenza and pneumonia enter through our mouth and nose, increasing foods high in vitamin A and betacarotene will strengthen the lining of the respiratory system. Deficiencies of this vitamin increase susceptibility of the lining of the sinuses, throat and lungs to infective agents.

One of the first things you should do when you get that little tickle in your throat that usually signals the onset of a throat infection is to suck on a zinc lozenge. Do this every two hours for two days. This has been shown to not only reduce the chances of getting an infection but, if you are unlucky enough to come down with one, zinc has also been shown to reduce the length of time that you have the infection.

If you have the flu, try the following recommendations to speed up your recovery:

1.Drink plenty of liquids to prevent dehydration.

2.Get plenty of sleep and do not stress yourself.
This reduces your immune response.

3.Do not use aspirin gums or throat sprays as they can
irritate the mucous membranes.

4.Do not give aspirin to a child.

5.Do not take zinc at the same time as citrus juice or
fruit as they decrease the effectiveness of the zinc.

6.Do not take alcoholic beverages with Tylenol
(aceta-minophen). The combination has been linked
to liver problems.

7. Cough or sneeze into disposable tissues and dispose
of them by flushing.

As you may have read, many germs are resistant to antibiotics. An alternative is to increase natural antibiotics from foods. The most famous one is garlic. Researchers at Cornell University have found that garlic, onion, oil of oregano and allspice are extremely effective against a broad spectrum of bacteria and viruses.

Think of your immune system like a football team. You need a constant defense against invaders. This would be your general diet and lifestyle supported by a multivitamin- mineral complex and daily intake of foods like garlic and onions. When attacked, you want to go on the offence by increasing the specific nutrients needed to increase your white blood cell production. If needed, you want to send in the special team players like probiotics, coenzyme Q10 and others.

As you can see, there are many variables that can be used to enhance your immune system. Don’t wait until you have come down with the flu to start them. By readying your immune system to fight, hopefully you will not get an infection to start with. But if you do, you can at least shorten the length of time that you are recuperating.

back to list