Keeping Your Immune System Healthy

How does the immune system protect us?

The aim of the immune system is to protect us from micro-organisms that may do us harm.  The master gland of the immune system is the Thymus which is most active around the time of birth, but starts to decrease in size and activity from puberty onwards and is responsible for recognizing friend from foe. The first line of defense is the skin which forms a protective layer around us.  The second line of defense is the immune system where the defenders include blood and blood cells which are able to synthesise cells called macrophages, monocytes, lymphocytes, phagocytes as well as the blood and blood cells which synthesise.  As well as being contained in the blood, many of these cells are found in the lyph. These cells work in different ways with some being fixed to their posts and grabbing the invader as it goes past and others being on a search and destroy mission. 

By being exposed to micro-organisms we develop immune power which allows us to fight off colds, infections, flu and more serious viruses.  However, occasionally cell damage may occur causing the body to be invaded from within or the immune system may become weak leaving a person more vulnerable to colds and infections, the immune system may also over-react so that it can no longer recognise self from non-self and no longer recognises what to react to.  In the case of rheumatoid arthritis, antibodies start to attack the normal components of the body, depositing calcium incorrectly and damaging membranes thus causing joint degradation.

Factors involved in immune suppression.

The immune system can become suppressed for many reasons, poor constitution, high stress, exposure to allergens, exposure to chemicals, excess stimulants i.e. caffeine, sugar, alcohol, poor food choices, cigarette smoke, lack of sleep, blood sugar imbalance, burning the candle at both ends, drugs etc., not enough fresh fruit and vegetables.

Foods To Support Your Immune System

In order to strengthen your immune system it is important to:

• Increase fresh fruit and vegetables to five pieces each a day - preferably organic where possible. These foods contain Anti-oxidant nutrients such as vitamin C, E and beta-carotene. These foods should also encourage the growth of beneficial bacteria in the colon.  Beneficial bacteria are able to produce antiobiotic type substances in the gut as well as synthesise many of the B vitamins necessary to support the immune system . 
• Increase exercise - even a good 15 minute walk 3 x a week should help to improve lymphatic function.  Unlike the cardiovascular system the lymphatic system does not have a pump so it relies solely on muscular contractions to keep the lymph moving.
• Increase vegetable protein in the form of pulses and legumes, brown rice, millet, buckwheat, bulghar and oats.  (Buckwheat pancakes are good - even kids like them usually). Animal protein because it tends to be high in saturated fat can slow down the lymphatic system.
• Increase nuts and seeds such as almonds, pumpkin and sunflower seeds - great for nibbling between meals,  they also contain plenty of magnesium, calcium and zinc.  Zinc in particular is important for helping to boost the immune system and aid healing.
• Increase fish to two/three times a week as these contain essential fatty acids which have been shown to improve immunity - mackerel, herring, salmon and tuna are particularly good..
• Increase dark fruit juices.
• Avoid foods containing chemicals, pesticides, preservatives, colouring and processing as they promote free radicals making your body expend its energy on fighting toxins instead of protecting you.
• Avoid fried/burnt foods.  If oils are heated excessively then the molecular structure of the oil is changed and free radicals are produced.  Similarly if anything is burnt free radicals will be created.  
• Avoid/decrease sugar as research indicates that excess can suppresses the immune system for up to 15 hours.
• Keep alcohol to a minimum - 3 glasses a week as it interferes with vitamin and mineral absorption as well as destroying some amino acids..
• keep saturated fats in the form of red meat and dairy to a minimum - twice a week at most.  Saturated fats form arachidonic acid, a hormone like substance that can promote inflammation, they also make the lymph fluid heavy, making it harder for it to get around the body.
• Avoid stressful situations and physical stressors such as tea, coffee, alcohol and sugar to a minimum as much as possible as this places an extra burden on the immune system

Which Vitamins and Minerals?

Vitamin C can help to support the activity of white blood cells and maintain the integrity of the connective tissue and micro circulation. Good sources of vitamin C include: Brussels sprouts, broccoli, cauliflower, papayas, oranges, cantaloupe, and strawberries.

Lysine may support the immune system.  meat (particularly red meat, pork, and poultry), cheese (particularly parmesan), Good sources of Lysine include meat, fish (cod and sardines), nuts, eggs, soybeans, spirulina, and fenugreek seed.

B6 is required for the uptake of lysine.  Good Sources of B6 include: Chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes.

Beta Glucans may help macrophage activity and the numbers of natural killer cells. Beta Glucans are frequently found in barley and oats.

Vitamin D mostly from sunlight may help produce a hormone that is needed for the proper activation of a macrophage. Good sources of Vitamin D are milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis – increasingly there are concerns that people in this country may not be getting enough sunlight throughout much of the year and we may need additional supplementation.  Recommended amounts vary throughout the year but in the peak of summer 10 – 15 minutes in the sun each day should be enough to synthesise optimal levels of Vitamin D.

Zinc is required for many enzyme functions within the body. Food sources of zinc include: muesli, chickpeas, baked beans, dried figs, eggs, low-fat yogurt, shrimp, venison, green peas, peanut butter, almonds, and brazil nuts.

Black Elderberry contains active compounds that can help to support the immune systems response when challenged.

see Bionutri's Elderberry Complex in our shop

Vitamin A has been shown to enhance white blood cell functioning which helps the body resist and fight off infection. Foods high in vitamin A include: carrots, sweet potatoes, pumpkin, spinach, kale, and red bell peppers.

Vitamin E can help to the activity of white blood cells that eliminate germs and promotes the production of B-cells  which produces antibodies that destroys bacteria.
Food sources of vitamin E are: butter, eggs, whole grains, wheat germ, tuna, almonds, sunflower seeds, olives, blueberries, sardines, and liver.

Selenium is a mineral can help the immune system by increasing white blood cells in the body which find and destroy germs. The best food sources of selenium include: whole grains, scallops, shrimp, halibut, tuna, chicken, liver, cottage cheese, brown rice, brazil nuts, and garlic.

Echinacea according to research seems to be particularly helpful once you have a cold.  This supplements should only be taken for 10 days at a time.

Astragalus is classified as an adaptogen herb that may increases the body's endurance and resistance to a wide array of physical, chemical, and biological stressors.
These are just some of the nutrients that may be helpful for boosting and supporting your immune system.  These nutrients should not be used in the cases of an over active immune system i.e. rheumatoid arthritis, lupus, cancer without advice from a healthcare professional.
Although nutritious diet containing lots of healthy fresh food shoul dhelp to support your immunity, taking vitamins and minerals may offer added protection against colds and flu.