Natural Tips to Keep Your Immune System in Top Shape

admin — Tue, 03 Nov 2009 06:37:25 +0000

We are deep into autumn now; the days are shorter, and the nights are longer. It’s getting cold, and we’re spending more time indoors. Protect yourself from illness this winter. Here is a quick reference guide.

Get enough rest. I’m talking 8-9 hours. Your immune system is most active at night, and if you’re not sleeping, you’re not getting the full benefits. While you sleep, your immune system scavenges for abnormal cells. Melatonin, a powerful antioxidant, is produced by the brain when it is dark. There is interesting research showing that night shift workers have a higher incidence of cancer because they have lower melatonin levels since they awake and not producing normal melatonin levels at night.

Put yourself on a schedule. Get in bed at the same time every night, preferably around 11pm. Take a warm epsom salt bath and drink soothing herbal teas. If you still have trouble sleeping, try a calcium-magnesium supplement, or 5-HTP.

Wash your hands. This is pretty easy and a straightforward way to prevent spread of pathogens.

Avoid sugar and refined foods, which leech minerals from your body and tax your immune system. Sugar has been shown to feed cancer cells and contribute to candida, which causes yeast overgrowth in the digestive tract. Because the majority of your immune system is in your gut, if you have candida overgrowth or other gut pathogens, your immune system can be compromised. Take a good quality probiotic, consider a digestive cleanse, and use kefir and other cultured foods.

Eat seasonally. Right now, that means mineral-rich root vegetables such as yams, beets, onions, carrots, rutabagas, turnips, parsnips. Eat more chlorophyll and oxygen rich leafy greens. These mineral rich veggies are very alkalinizing, the opposite of acidosis. An acidic body is imbalanced and more susceptible to illness. Get plenty of antioxidants through seasonal fruits & veggies such as apples, winter squash, pomegranates, brussels sprouts, garlic, and the immune-boosting mushrooms (shiitake, maitake, cordyceps). Choose anti-oxidant rich spices like turmeric, curry, oregano, and rosemary.

Drink green tea, not coffee. Green tea contains powerful antioxidants that keep you well and also happen to prevent cavities. Coffee creates an acidic state and jacks up your adrenal hormone levels, creating stress and inflammation.

Keep your stress level in check. Does that seem impossible with your schedule? Even if you’re stressed at work or with the holidays right around the corner, if you get enough sleep and eat nutrient-dense, whole foods, that’s half the battle. Throw in some yoga and/or meditation or other exercise, and that’s even better. Also consider an adaptogenic herbal tincture that has astragulus, rhodiola, schizandra, and licorice root (avoid licorice is you have high blood pressure). These herbs boost immunity and help your body handle stress.

When you travel, take extra vitamin C, zinc, and probiotics. This is the immune building triumvirate. Stay healthy out there!

Will You Survive the Swine Flu (H1N1)?

admin — Sat, 02 May 2009 16:31:53 +0000

Seriously, don’t panic; it’s the media’s job to propel you into a state of chaos and fear, but this “global pandemic” brings up a good topic: how to keep your immune system in tip top shape!

Aside from washing your hands furiously and avoiding sick people, the main thing you can do is get more sleep. Be in bed by 11pm latest – your immune system does most of its work between 10pm and 6am, so if you’re awake during those hours, you’re robbing your immune system of it ability to fully scavenge for and get rid of bacteria, viruses, and abnormal cells. Get a good 8 or 9 hours. A recent study showed that sleeping 7 or more hours per night helped prevent the common cold.

Did you know that 70 percent of your immune system is in your gut? This is one of your first lines of defense. So keep your gut healthy! Take a probiotic supplement and avoid foods to which you are allergic/intolerant (soy, milk, eggs, nuts, gluten/wheat, citrus are the most common) to prevent inflammation in the gut. Eat cultured and fermented foods like krauts and kefir.

Ever notice you get sick or feel more run down when you’re stressed? This is because high cortisol levels and imbalanced adrenal glands can weaken your immune system. Get your cortisol levels checked and reduce stress by planning ahead, getting good sleep and naps, eating well, exercising, and practicing meditation or deep breathing.

Pay particular attention to your diet. Sugar feeds cancer cells and destroys your immune system. Avoid refined and processed foods and junk food high in sugar. And sodas! Focus on whole foods, whole grains, fresh vegetables and greens and fruits, and drink plenty of water. Buy organic!

Increase vitamin C intake by getting enough fruits: kiwi, strawberries, and citrus are particularly high in C. Zinc is also critical for proper immune function. Lamb and beef are excellent sources, and pumpkin seeds are the highest vegetarian source.

There are some great herbal tinctures out there to strengthen immunity: choose astragalus, echinacea, schizandra, ashwaganda, bupleurum root, wild indigo (for assisting the lymph in ridding the body of bacteria and waste). Mushrooms are superior for enhancing immune health: shiitake, reishi, cordyceps. Find these in tinctures or teas.

Avoid excessive caffeine and alcohol. They run down your immunity and adversely affect your sleep.

Finally: your mind has a very powerful affect on your body and your wellness. Constantly telling yourself you’re going to be sick and focusing on that thought will yield that result: your body will follow your mind’s commands! So, see yourself and healthy and well and your body will follow.

Holistic Nutrition Bytes » swine flu

Natural Tips to Keep Your Immune System in Top Shape

Will You Survive the Swine Flu (H1N1)?