HEALTH - Boost your immune system for winter

Eat a vitamin rich diet and you might make it 

through winter without so much as a sniffle

 

If you are one of the many currently battling the sniffles, it could be time to make sure your diet is not leaving you vulnerable to nasty bugs. While there is no strong evidence that links one particular food to cough and cold prevention, there are a number of foods that are crucial for optimal immune system functioning.

If you think vitamin C when you think colds and flu, think again. While an optimal intake of vitamin C is important for immune functioning, so too is zinc. Few people have a low intake of vitamin C, but many more have a low intake of zinc, particularly women and children. Zinc is found predominantly in lean red meat and seafood, and in smaller amounts in wholegrain bread, nuts and fortified breakfast cereals.

Zinc is involved in the development and functioning of the body's infection-fighting white blood cells. Adults need eight to 12 milligrams of zinc a day, half of which is found in a palm-sized piece of lean red meat, and almost all in a single oyster. Once your zinc is taken care of, then you can concentrate on your fresh fruit and vegetables, which are rich sources of a number of powerful antioxidants, including vitamin C, that help to protect the body's cells against damage and infection.

Keep in mind that the brighter the vegetables and fruits are, the better they are likely to be for you. Beetroot, sweet potato, broccoli, oranges, red capsicum and pumpkin are all chock-full of nutrition and can either be juiced, thrown into stir-fries, or baked and served with warming casseroles and soups.

Finally, don't forget to keep your fluid intake up. Dehydration can not only make cough and flu symptoms much worse, but it is not good for your digestion in general. If you find that you are drinking much less water in winter, switch to green tea, which is packed with antioxidants and has also been shown to increase metabolic rate if three or more cups are consumed every day. Warm water served with a slice of lemon is also a great fluid choice.

Top 10 winter foods

1. Broccoli - exceptionally high in antioxidants.
2. Carrots - full of the antioxidant beta carotene.
3. Red capsicum - massive hit of vitamin C.
4. Kiwifruit - just one contains your entire daily requirement of vitamin C.
5. Oranges - just one contains your entire daily requirement of vitamin C.
6. Green tea - powerful antioxidant.
7. Mushrooms - rich source of antioxidants.
8. Lean beef - rich in zinc.
9. Oysters - exceptionally high in zinc and iodine.
10. Berries - packed with antioxidants but few kilojoules.

Source: http://www.bodyandsoul.com.au/

HEALTH - Build your immunity in seven days

Fight off colds, flus and chronic disease 

with these immune-boosting tips

 

Monday

Get more garlic. It has the powerful compound allicin, vitamins A, C, E and minerals selenium, sulfur and zinc (all vital to immune function). It also protects against infections, colds and flu, and has anti-bacterial, -fungal and -viral properties. Just add crushed cloves to pastas, sauces, salad dressings and dips.

Tuesday

Slip in a superfood. Seaweed is not only extremely nutritious, it boosts the immune system and reduces the risk of illness and infection. Seaweed is a good source of zinc and antioxidants that are important for immune health. Add strips of kelp, nori, or akrame to soups, salads and stir-fries.

Wednesday

Get some sun. Vitamin D protects us against illness and a range of chronic diseases such as cancer, cardiovascular disease and diabetes. Sunlight is the easiest and healthiest way to get sufficient vitamin D, so aim for 10 to 15 minutes a day (without sunscreen), on the face, arms and hands.

Thursday

Take echinacea regularly. It has phenolic compounds which increase the activity and number of immune cells such as macrophages and T-cells, making them more efficient in attacking bacteria and viruses such as colds and flu. Take echinacea in tablets, as fluid extracts or in tea (three cups a day is ideal).

Friday

Vitamin C is one of the best immune-boosting nutrients for treating and preventing all illnesses and chronic diseases. As a powerful antioxidant, it protects cells from free-radical damage, and has antiviral, antibacterial and anti-allergenic activity. Eat more citrus, parsley, berries, red capsicum and kiwifruit.

Saturday

Eat some yoghurt. This highly nutritious fermented food has the ability to improve digestion and boost our immune health. The live bacteria (acidophilus and bifidus) promote the health and growth of friendly bowel bacteria. Look for the "live and active cultures or bacteria" seal on the yoghurt you buy.

Sunday

Think zinc. It's needed for the production of white blood cells which protect against colds and infections. Zinc has antioxidant activity, helping to fight free- radical damage, and is found in meats, dairy and wholegrains, but it's lost in processing. If supplementing with tablets, take about 45 milligrams a day.

Source: http://www.bodyandsoul.com.au/

HEALTH - Strengthen your immune system naturally

Prevent colds and flu in winter 

with these top immune-boosting tips

 

(Q) I haven't had a cold or flu this winter yet (thank goodness) but on the train everyday commuters are coughing all over the place and my colleagues are coming into work sick. I really don't want to get a cold and can't afford to take any time off if I do. What would you suggest I do to boost my immune system as my Echinacea vitamins were ineffective last year?

(A) The best thing you can do to protect yourself from colds and flu this winter is to strengthen your immune system naturally with immune-boosting foods and nutritional supplements.

Raw garlic in the diet is very beneficial, however cooking garlic can destroy some of its health-promoting compounds. One way to get around this problem is to take Kyolic aged garlic extract. The natural ageing process increases antioxidant levels and enhances garlic's immune boosting powers. It also has the added benefit of being odourless.

Vitamin C is an extremely important nutrient for boosting immunity. Include plenty of foods high in vitamin C in the diet, including fresh fruits and vegies, especially citrus fruits, kiwi fruit, strawberries, broccoli, cabbage and parsley. A vitamin C supplement is also recommended to ward off colds and flu, take around 2-3 g a day.

Zinc is another important mineral needed for healthy immune function. Zinc is found in foods such as red meat, chicken, fish, dairy foods, eggs, legumes and sunflower and pumpkin seeds. Taking a zinc supplement is also beneficial, around 45mg a day.

Spirulina is a type of sea algae that is considered a superfood due to its extraordinary health-promoting elements. Spirulina can stimulate immune function; it's anti-cancerous and rich in nutrients such as iron and selenium which act as powerful antioxidants in the body. Spirulina can be taken in capsule or tablet form (around 5g day, or add a teaspoon of powder to smoothies or juice).

More great immune-boosting foods that should be included in the diet include miso, ginger, garlic, onion, yoghurt, green tea and seaweed.

There are some key herbs that naturopaths and herbalists commonly use to strengthen the immune system and offer protection against colds and flu, including astragalus, andrographis, Echinacea and olive leaf.

A good healthy diet is fundamental to good health and a strong immune system. A majority of your diet should be made up of unprocessed, natural foods such as fresh fruits, vegies, legumes, wholegrains, nuts and seeds.

Having a well-balanced diet will supply you with all the essential nutrients your body needs for a healthy immune system such as zinc, vitamin A and C, selenium and iron.

Source: http://www.bodyandsoul.com.au/

HEALTH - Strengthen your immune system naturally

Prevent colds and flu in winter with these top immune-boosting tips

 

(Q) I haven't had a cold or flu this winter yet (thank goodness) but on the train everyday commuters are coughing all over the place and my colleagues are coming into work sick. I really don't want to get a cold and can't afford to take any time off if I do. What would you suggest I do to boost my immune system as my Echinacea vitamins were ineffective last year?

(A) The best thing you can do to protect yourself from colds and flu this winter is to strengthen your immune system naturally with immune-boosting foods and nutritional supplements.

Raw garlic in the diet is very beneficial, however cooking garlic can destroy some of its health-promoting compounds. One way to get around this problem is to take Kyolic aged garlic extract. The natural ageing process increases antioxidant levels and enhances garlic's immune boosting powers. It also has the added benefit of being odourless.

Vitamin C is an extremely important nutrient for boosting immunity. Include plenty of foods high in vitamin C in the diet, including fresh fruits and vegies, especially citrus fruits, kiwi fruit, strawberries, broccoli, cabbage and parsley. A vitamin C supplement is also recommended to ward off colds and flu, take around 2-3 g a day.

Zinc is another important mineral needed for healthy immune function. Zinc is found in foods such as red meat, chicken, fish, dairy foods, eggs, legumes and sunflower and pumpkin seeds. Taking a zinc supplement is also beneficial, around 45mg a day.

Spirulina is a type of sea algae that is considered a superfood due to its extraordinary health-promoting elements. Spirulina can stimulate immune function; it's anti-cancerous and rich in nutrients such as iron and selenium which act as powerful antioxidants in the body. Spirulina can be taken in capsule or tablet form (around 5g day, or add a teaspoon of powder to smoothies or juice).

More great immune-boosting foods that should be included in the diet include miso, ginger, garlic, onion, yoghurt, green tea and seaweed.

There are some key herbs that naturopaths and herbalists commonly use to strengthen the immune system and offer protection against colds and flu, including astragalus, andrographis, Echinacea and olive leaf.

A good healthy diet is fundamental to good health and a strong immune system. A majority of your diet should be made up of unprocessed, natural foods such as fresh fruits, vegies, legumes, wholegrains, nuts and seeds.

Having a well-balanced diet will supply you with all the essential nutrients your body needs for a healthy immune system such as zinc, vitamin A and C, selenium and iron.

Source: http://www.bodyandsoul.com.au/

STAY HEALTHY - Eat your way to immunity

More than half of your immune system is found in your digestive tract, so what you eat directly affects your health

 

With the cold and flu season approaching it's a good time to get reacquainted with your immune system. It's your body's defence against invasion and, while you probably know it tends to collapse a little in winter or when you are stressed, you may not know that what you eat directly affects how it functions. In fact, more than half your immune system is in your digestive tract.

"The digestive tract is a major part of the immune system," body+soul nutritionist Lisa Guy says. "The gut wall, and mucus secreted by cells in the gut wall, protect against foreign invaders entering the bloodstream. Stomach acids and saliva also protect against bugs."

The digestive tract breaks down and absorbs nutrients from the foods we eat and these nutrients are then used by the body to protect it against illness.

This means that if you don't watch what you eat and drink, toxins and bacteria can pass through to your bloodstream, where the immune system has to fight them.

And when your immune system is overworked, your body suffers. Acidic drinks, alcohol and medications can all wreak havoc with your gut and therefore your immune system, as can the unhealthy fats and refined carbohydrates in processed foods.

Good vs bad bacteria

The good news is there is an entire ecosystem of bacteria that lives in your gut, doing everything from digesting food into usable vitamins to regulating your hormones.

"Bacteria found in the gut play an important role in immune system health, protecting against the overgrowth of harmful bacteria," Guy says.

She says when the balance of bacteria in the gut is disrupted and harmful bacteria outnumber the good, a condition called dysbiosis can occur.

"Dysbiosis is associated with increased gut permeability [leaky gut] and poor digestion." This can produce symptoms such as flatulence, bloating, diarrhoea, constipation and reflux. Dysbiosis is also related to increased susceptibility to infections, allergies and inflammatory disorders.

Immune-boosting foods

So is it possible to eat your way immune? Of course it is. Probiotics are foods that promote the growth of these so-called "friendly bacteria" in the gut. Among the most important and best known of these are Lactobacillus acidophilus and bifidus.

Guy recommends adding probiotic foods such as yoghurt (with live bacteria), kefir (a fermented milk drink), tempeh (a soy product), miso or sauerkraut to your diet. Both kefir and tempeh can be found at health-food shops.

To ensure these beneficial bacteria thrive, you also need to feed them prebiotic foods. "Prebiotics are non-digestible food fibres that help good bacteria stick to the bowel wall and stimulate their growth," Guy says.

She recommends eating foods rich in prebiotics such as bananas, soybeans, Jerusalem artichokes, whole oats, wheat, barley, garlic, flaxseeds, legumes, tomatoes and green vegetables. She also advises cutting out processed carbohydrates and unhealthy fats.

Probiotics and prebiotics are especially important if you have taken antibiotics recently, because the medication destroys both good and bad bacteria. You may even need to take a synbiotic supplement, which combines probiotics and prebiotics.

With winter ready to launch its offensive, your immune system will thank you for it.

Five ways to boost your immunity

1. 1.  Eat a tub of organic yoghurt or a bowl of miso soup.
2. 2.  Drink a smoothie full of alkalising green vegetables.
3. 3.  Try a probiotic drink such as kefir.
4. 4.  Limit alcohol, caffeine and soft drinks.
5. 5.  Choose healthy oils such as olive oil and healthy fats such as oily fish and avocados

Source: http://www.bodyandsoul.com.au/

STAY HEALTHY - Happy thoughts boost your immunity

Think your way to a better immune system

 

A positive attitude can improve your immune system and may help you live longer, according to a University of Queensland study.

The research, which followed a group of adults aged between 65 and 90 over two years, found that people who focused on positive information were more likely to have stronger immune systems.

Participants were shown a series of positive and negative photos, which they were later asked to recall, and their immune function was also measured through a series of blood tests.

“Participants who recalled more positive than negative images had antibodies in their blood suggesting stronger immune systems than those of their counterparts, who did not show this positivity in memory,” Lead researcher Dr Elise Kalokerinos says.

“A person who focuses on positive information over negative information may be better able to cope with stressful situations, may take a more positive long-term outlook on life, and may maintain positive social interactions, thus reaping the immune benefits.

“These findings raise the possibility that humans have evolved to become more positive late in life in order to enhance their own longevity.”

Source: http://www.bodyandsoul.com.au/

HEALTH - Fasting for three days can regenerate entire immune system, study finds

JUNE 7, 2014 2:22 PM

A person’s entire immune system can be rejuvenated by fasting for as little as three days as it triggers the body to start producing new white blood cells, a study suggests

Researchers say fasting “flips a regenerative switch” which prompts stem cells to create brand new white blood cells Photo: PEGAZ/Alamy

Fasting for as little as three days can regenerate the entire immune system, even in the elderly, scientists have found in a breakthrough described as “remarkable”.

Although fasting diets have been criticised by nutritionists for being unhealthy, new research suggests starving the body kick-starts stem cells into producing new white blood cells, which fight off infection.

Scientists at the University of Southern California say the discovery could be particularly beneficial for people suffering from damaged immune systems, such as cancer patients on chemotherapy.

It could also help the elderly whose immune system becomes less effective as they age, making it harder for them to fight off even common diseases.

The researchers say fasting “flips a regenerative switch” which prompts stem cells to create brand new white blood cells, essentially regenerating the entire immune system.

Source: http://worldobserveronline.com/