To protect ourselves against any viral infection, it is important that we boost our immune system. To boost our immunity we need to:-
a) avoid exposure to pathogens by following strict hygiene procedures (eg washing hands regularly, avoiding crowded places, etc)
b) ensure adequate rest and sleep
c) ensure adequate nutrient intake - see the Food Standards Agency The eatwell plate:- http://www.food.gov.uk/healthiereating/eatwellplate/
There are several simple measures that we can do to boost our immunity:-
- Avoid refined carbohydrates - refined carbohydrates such as white bread, polished rice, biscuits, cakes, pastries, etc. are ‘empty calories’; they are stripped of any nutrients and will utilise your own nutrient reserves for their own metabolism. They will effectively deplete your nutrient status, contributing to malnutrition, which will render you more vulnerable to infections.
- Avoid sugars - excess sugar suppresses immunity and can reduce the white blood cells’ ability to kill pathogens such as viruses. The immune-suppressing effect of sugar may last up to five hours and it can start within 15 minutes of ingestion. Avoid obvious sources of sugar such as sweets, cakes, biscuits, chocolate, ice creams, etc.
- Increase FRESH fruits, vegetables and salads to minimum 5 a day - see government recommendations above. Ensure a rainbow of colours; antioxidant nutrients such as phytochemicals (plant compounds, which have been found to have potent immune boosting properties, among other functions) are found in brightly coloured fruits and vegetables such as berries, dark green leafy vegetables, tomatoes, etc. Make sure that you buy foods in season and locally grown (farmers markets are ideal) to ensure freshness and minimal chemical exposure. If you can afford to buy organic, even better.
- Increase fibre rich foods - fibre binds toxins and speeds up their elimination. Fibre also provides substrate for gut flora, which stimulate immunity through GALT (gut-associated lymphoid tissue) or mucosa-associated lymphoid tissue, which protects the body from invasion by pathogens. Considering that 70% of the body's immune system is found in the digestive tract, it is important to pay attention to this area.
- Ensure adequate protein intake - protein is digested to amino acids, which are components of all body tissues including immune system components. Good sources of protein are lean cuts of red meat, poultry, fish, eggs, low fat dairy products, tofu, nuts, beans, lentils and seeds.
- Ensure daily intake of essential fatty acids (EFAs) - EFAs are polyunsaturated fats/oils required for all body functions. There are two types of EFAs - (omega) n3 and n6. They are called essential as we cannot synthesise them in the body and must obtain them from the diet on a daily basis. EFAs are involved in all body functions, including gene expression and immune system regulation. Good sources of EFAs are oily fish (sardines, mackerel, salmon, etc), nuts and seeds.
- Avoid processed foods and fried foods - these foods contain chemicals that will compromise your immunity (‘trans’ & hydrogenated fats, colourings, flavourings, preservatives, etc.) rendering you more vulnerable to infections.
- Avoid excessive alcohol - the government recommendation is max. 2 - 3 units of alcohol a day for women and 3 - 4 units for men, with at least two or three alcohol-free days each week. A unit is:-
· Half a pint of standard strength (3.5%) beer, cider or lager
· A pub measure of spirit
· Half a standard glass (175 ml) of wine
· A pub measure of sherry, vermouth or liqueur
- Drink plenty of fluids - all body functions depend on adequate hydration, including waste elimination.
- Avoid excessive stimulants (tea and coffee and drinks containing caffeine - eg cola, Red Bull, etc.). As the name suggest, these contain chemicals which stimulates the production of stress hormones adrenaline and cortisol. Elevated levels of these hormones can contribute to insomnia . Elevated cortisol suppresses immunity, rendering one vulnerable to infections. Stimulants are also diuretic and will contribute to mineral loss from the body; minerals such as iron, zinc and calcium are vital for optimum immune function.
- Avoid fizzy drinks and fruit juices - apart from chemicals, which add burden to immunity, these drinks are also high in sugar.
- Ensure adequate sleep - our immune system can recharge when other body functions are at rest.
- Avoid excessive stress - in response to stress we produce excess stress hormone cortisol, which suppresses immunity. Insomnia is very often a symptom of elevated cortisol.
- Ensure some exercise - exercise stimulates lymphatic circulation. The lymph fluid transports nutrients like proteins and fats to the cells and waste materials such as dead cells, poisons, toxins and excess water from the cells. Research in mice showed that sedentary mice which begin to exercise regularly developed significantly stronger immune system. A brisk walk, yoga, Pilates, Tai Chi, etc. are all suitable.
- Increase zinc-rich foods. Zinc is a mineral abundant in fish, shell fish (oysters), pine nuts, pecan nuts, cashew nuts and pumpkin seeds, among others. The role of zinc in immunity is well researched and it has been found to be involved in various aspect of immunity from the barrier regulation (eg gut integrity) to immune cell production and activation.
- Supplements - research into supplementation is controversial, however, at times like this, one should try everything to minimise the risk of infections. At BCNH we recommend 3 basic supplements:-
1. A good multivitamin-mineral complex
2. An antioxidant complex (A, C, E, Se, Zn)
3. Vitamin C with flavonoids - 3 x 500mg a day
We do not favour any supplement company in particular, but the brands we would recommend are Allergy Research, Biocare, Biotics, Lamberts, Higher Nature, Nutri, Solgar, Thorne, Veridian, etc.
For further information on Swine Flu, please check this government website:-
http://www.direct.gov.uk/en/Swineflu/DG_177831?CID=SFlu&TYPE=sponsoredsearch&CRE=2
Disclaimer:
Supplements are not substitutes for a healthy diet and should be used in addition to DIETARY changes. SUPPLEMENTS MUST NOT REPLACE ANY PRESCRIBED MEDICATIONS! If you are taking any prescribed medications you must consult your GP first. If you have any concerns about your healh, pleasae contact your GP.
