Our immune system is our body’s defence mechanism. When our health is threatened it works at full power to fight off any invaders, such as bacteria or viruses.
Well known nutritionist and best selling author Patrick Holford says people should think of their immune system as their personal medical team.
“It is skilled in the art of healing, it is always on call and is there to take preventive measures to avert a battle.”
Whether you are trying to prevent or cure an illness your immune system is your main line of defence. Mr Holford, who has lectured in Galway, says our immune systems determine how fast we age and fights off viruses, bacteria and other organisms which try to attack us and causes illness.
He likens the immune system to a mechanism which empties your body’s dustbin every day, getting rid of dead cells and toxic chemicals.
“Your immune system offers protection from radiation and chemical pollutants. But left to deteriorate it could lose control and cause allergy problems or autoimmune diseases,” he claims. “With a struggling immune system you are ill more often, more seriously and for longer. With a strong immune system you are almost invincible and should be able to lead a long, healthy and active life.”
So what can we do to strengthen our immune systems and what are the arch enemies we should avoid?
Seven steps to boosting your immune system
1. Eat a balanced diet and proper meals if possible. Choose fresh, wholesome and organic foods and ensure you have variety. Rotate foods and experiment with new ones. This means more nutrients for the body and may help prevent food allergies or intolerances developing.
Choose a diet high in fruits, vegetables and wholegrains and low in saturated fat. Eat lots of colourful, varied fresh fruit and vegetables, especially those which are red, orange or purple, such as berries, sweet potatoes and red peppers.
Patrick Holford urges people to include plenty of vitamin C foods in their diets, such as peppers, broccoli, peas, cabbage, lemons, oranges and strawberries.
Put pumpkin and sunflower seeds on salads and cereals. Fresh fruits such as apples, pears, bananas, berries, melon and citrus fruit.
Include servings of wholegrains, such as rice, millet, rye, oats or corn.
Cut out fried foods, white bread and alcohol and increase your intake of wholemeal bread, fruit, vegetables and white meat. Cut down, if not out, sweets and biscuits and avoid snacks before meals.
Relax during your meal and chew your food well.
2. Get outdoors. If you spend most of your days cooped up in an air conditioned office try to get outdoors, even for a short walk. Fresh air will help clear your lungs, give you an appetite and adds a healthy hue to your complexion.
The role of exercise in the prevention of disease has been the subject of much discussion over the years. Most experts now agree that people who exercise regularly have raised levels of infection-fighting cells in their blood. It also boosts our health and happiness by releasing endorphins, the feelgood brain chemicals. A regular exercise routine, even a walk around town, will benefit your health.
3. Cut down, if not out, cigarettes. Cigarettes are not only bad for your lungs and heart, they contain potent chemicals which can break down your resistance to colds and flu. Smokers reportedly have weaker immune systems than non smokers. If you cannot bear to put aside the cigarettes try to at least cut down on them. The damage to a smoker’s immune system is reversible once you stop smoking.
4. Try to reduce or manage stress. It has an adverse effect on the immune system. Traumatic experiences, such as a death in the family, moving house or being made redundant can often be a factor in illness. More minor stressors can impact on your immune system too. The likelihood of catching a cold is nearly double for a person who is suffering high stress levels.
5. Get plenty of sleep. It is essential for good health because it helps to recharge your batteries. Your body’s repair system is in full swing when you are asleep. If you do not get enough sleep your body does not have the opportunity to keep itself healthy.
Aim to go to bed and get up at the same time each day. Everybody’s sleep needs are different, your body may need anything from six to 8 hours of sleep each night. Sleep has been linked to balanced hormone levels, clear thinking, improved mood and healthy skin.
If you find it hard to get to sleep, get into the habit of winding down with a bath, relaxing music and hot drink. Ensure your bedroom is quiet, dark and comfortable and that it is neither too hot nor too cold.
6. Learn to relax. Are you working too hard? If all your hours are accounted for and you rarely get time to relax it is time to break this pattern. Long term it will deplete your ability to fight off infection.
Spend at least 10 minutes each day unwinding. You can do this by closing your eyes and shutting out all thoughts. Try to forget the bills, work pressures, housework, family demands and concentrate solely on relaxing every part of you. You will find it instantly beneficial. Take one day at a time and believe in yourself.
7. Drink water. Fluids are vital if you want to stay healthy. Experts say you should drink eight pints of water a day but if that seems excessive aim for even half of that. It removes unwanted debris from your body which in turn is believed to boost your resistance and fitness levels.
Water is best taken between meals or half an hour before meals and one hour after. If you are not a water fan opt for diluted juices, herb or fruit teas. Cut out caffeine and alcohol, especially in the evenings.
