It is impossible for us to avoid exposure to infectious agents such as bacteria and viruses so the best thing we can do for our health is to fortify our defenses by strengthening our immune system. Here’s how.
1. Exercise: We are designed for mobility and it’s important for us to be physically active. Exercise confers many benefits, one of which is an enhancement of our immune system. Physical activity increases the number of cells called leucocytes in the blood that fight infections and promotes lymphatic circulation. Exercise also helps us to perspire and that helps the body to rid itself of toxins which could otherwise interfere with the operation of our immune system.
2. Keeping Our Weight in the Normal BMI Range: Being overweight and obese increases the risk of getting chronic diseases such as diabetes, heart disease and certain types of cancer. Fat cells also release inflammatory chemicals that can cause chronic damage. Moreover, animal studies have shown that being overweight can impair the body’s defense mechanisms. Fewer antibodies are made in response to vaccinations in animals that are overweight.
3. Minimizing Sugar Intake: It has been shown that consuming 100 grams (8 tablespoons) of sugar can reduce the ability of white blood cells to destroy bacteria by over 40%. This suppression of our defenses begins less than 30 minutes after the sugar is ingested and it takes over five hours to return to normal, assuming no further sugar intake occurs during that time. In contrast, when we ingest complex unrefined carbohydrates, there is no deleterious effect upon our immune system.
4. Maintaining Adequate Vitamin D Levels: There is growing evidence that Vitamin D is involved in many important bodily processes in addition to the maintenance of bone integrity. It helps our body to make its own natural antibiotics called antimicrobial peptides, which can help combat certain bacterial, viral and fungal infections and may protect against influenza. Vitamin D is also important in counteracting seasonal affective disorder, depression and dementia. Data analyses published in 2007 found that supplementation with Vitamin D was associated with a statistically significant 7% reduction in mortality from all causes, an astonishing result. The currently recommended dose for supplementation is approx. 1,000 I.U. for every 30 pounds of body weight.
5. Minimizing Stress: We live in a stressful world and everything we can do to minimize stress will be to our benefit. One of the great stress relievers is exercise because it helps to stimulate the synthesis of the “feel good” endorphin chemicals in the brain. Another way to relieve stress is to practice relaxation techniques such as meditation and deep breathing exercises. Being subjected to chronic stress promotes the release of cortisol and adrenaline and these will suppress our immune system, making us more vulnerable to infections and disease.
6. Eating a Predominantly Plant-Based Diet: Plants are especially rich in nutrients and anti-oxidant chemicals that protect us from the harmful effects of free radicals generated when we burn energy. These nutrients also enhance our health and wellbeing because they are essential for the optimum functioning of our cells and organs, including our immune system. Wherever possible, we should consume fresh, locally grown organic or pesticide-free produce.
7. Getting Plenty of Fiber: Plants are the source of fiber in our diet and it has been shown that fiber is essential for a healthy digestive system, and especially the maintenance of a friendly bacterial population resident in our intestine. Such bacteria will ferment the fiber in our diet yielding products that promote colonic health. Because a significant proportion of our immune system in centered on the intestine, the promotion of colonic health will also serve to strengthen our immunity.
8. Getting Enough Sleep: Losing sleep weakens our immune system, making us more vulnerable to infections and disease. Studies have shown that sleep deprivation leads to a reduced response to vaccinations. Aim for 7-8 hours of sleep each night.
9. Laughing: Laughter has been shown to decrease the levels of stress hormones in the body and increase the production of endorphins and growth hormones that enhance our immune system. Laughter also exercises our diaphragm and this in turn promotes the circulation of lymph.
10. Being Sociable: We are more likely to be physically active if we are engaged and involved in social activities. People who are connected to their family and friends have a strong sense of purpose and this promotes their physical and mental wellbeing. Those people who live the longest in the World have these attributes.
11. Avoiding Toxic Chemicals: To minimize damage to our cells and organs, including those of our immune system, we should avoid exposure to alcohol, tobacco smoke and other toxins. There are so many chemicals in our environment that have not been properly tested and we should be aware of what we are eating and drinking, putting onto our bodies and breathing in.
12. Drinking Plenty of Purified Water: Maintain adequate hydration levels by drinking plenty of fluid and particularly fresh filtered water. A good estimate is to take your body weight in pounds, divide that number in half and that will be the weight of fluid in ounces that you should consume each day. Good hydration helps to keep the tissues of the respiratory system moist and also aids the functioning of the immune system.
© Christopher J. Jones, M. Sc., Ph. D.
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Autier, P. & Gandini, S. (2007) Vitamin D Supplementation and Total Mortality: A Meta-Analysis of Randomized Control Trials. Arch. Intern. Med. 167: 1730-1737.
