With the season of colds and sniffles fast approaching natural ways to boost your immunity are especially relevant. Last month we took a look at how the food you eat can boost your immunity and this month we’ll take a look at some ways to boost your immunity with good sleep and exercise choices.

Douse the night light

 

Keep your bedroom as dark as possible when you are sleeping. Too much brightness during the night depresses your immune system. This is because only when it’s really dark does your body produce melatonin, a hormone that not only helps you drift off to sleep but also helps prevent colds, flu, infection and certain diseases. Not sleeping enough, or being exposed to light during the night, decreases melatonin production and boosts oestrogen levels, and higher than normal levels of oestrogen are associated with an increased risk of breast cancer. Recent studies have found a massive 60 per cent increased risk of cancer among women who work night shifts, and an even greater increase among women with bedrooms that are brighter than they should be. Not surprisingly, women with limited vision or blindness have an approximate 20–50 per cent reduction in breast-cancer risk.

 

Even a dim source like a bedside clock or a night light may switch melatonin production off, so keep your bedroom as dark as possible. And if light from street lamps shines into your bedroom, invest in some black-out curtains.

 

Get a full night’s sleep

 

Everybody’s different: your body may need anywhere from 6–8 hours of sleep each night. Whatever your personal sleep requirement is, make sure you get it!

 

Sleeping better may help you fight off illness. People who are sleep deprived often have raised levels of stress hormones, as well as running the risk of persistent inflammation in the blood and a decrease in immune function. Millions of chronically deprived people are putting their health, quality of life and even length of life in jeopardy by not getting enough quality sleep. There is a clear connection between sleep and health, and therefore sleep deprivation and disease, and the evidence is getting stronger.

 

Quality sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol); these keep weight down, lead to clear thinking and reasoning, improve mood, and engender vibrant, healthy skin. Blood pressure and heart rate are typically at their lowest levels during sleep; people who tend to sleep less have higher blood pressure. New research from a Warwick study of the sleep patterns of some 10,000 Britains links cutting sleep to five hours or fewer to a doubled risk of dying from cardiovascular disease. Shortage of sleep is also linked to increased risk of weight gain and diabetes.

 

Put simply, people who sleep well live longer. So if you want good health and to live to a ripe old age, do your immune system and yourself a favour and say ‘good night’ sooner.

 

Pick up the pace

 

Walking at a brisk pace every day for 20–30 minutes stimulates the production of a variety of immune cells and enhances the overall function of the immune system.

 

Researchers from the University of South Carolina and the University of Massachusetts recently studied 550 adults. Those who simply walked at a brisk pace had about 25 per cent fewer colds than those who seldom or never exercised. Results of at least three clinical trials tend to confirm this finding. In all three trials, women who were told to walk briskly most days over a three-month period developed colds only about half as often as those who did no exercise at all.

 

The research shows that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. Once the exercise session is over, the immune system returns to normal. The preliminary conclusions are that moderate exercise, such as a brisk walk, will give your immune system a boost, and this in turn should increase your chances of fighting off cold viruses in the long term.

 

Exercise that increases your heart rate and moves large muscles (such as those in your legs and arms) is what you should aim for. Choose an activity that you enjoy and can start slowly; gradually increasing, as you get fitter. Aim to work out for 20–30 minutes four to six times a week. Walking briskly is very popular and does not require any special equipment or training. Other good exercises if you feel more energetic include swimming, cycling, gentle jogging and trampoline. Even if you are pushed for time, benefits can be gained simply by walking upstairs rather than taking the lift, or by walking or cycling on shorter journeys rather than taking the car.

 

Pick a fight

 

Sign up for a martial arts class, or some basic instruction in self defence, and see your immunity and your health and fitness improve.

 

One study put 11 healthy boys aged between 14 and 18 through a 1.5-hour wrestling practice session, sampling their blood before and after the session. The study found that levels of all groups of white blood cells, particularly the natural killer cells, rose significantly. The natural killer cells fight cancer and viruses by searching out the equivalent of a flag carried by normal cells. Those without such a flag are attacked by a cocktail of chemicals.

 

Another study, this time on martial arts, compared the fitness levels of nine people aged between 40 and 60 who practised Soo Bahk Do (a martial art similar to karate) with those of nine sedentary people. Those who did the martial art were found to have better levels of body fat, balance, flexibility, muscle strength, endurance and aerobic capacity.

 

Martial arts – even mild forms like Tai Chi – have long been known to confer tremendous immune boosting anti-ageing health benefits to their followers. Throughout Asia, it’s not uncommon to see large groups of elderly (people in their 70’s and 80’s) practicing Tai Chi at sunrise in the community parks. Despite their age, these people have better aerobic conditioning, balance, strength, flexibility and coordination than many typical Americans in their 30’s. Any form of martial arts will produce similar benefits. In addition to tai chi, kick boxing and Tai Kwnon Do are also excellent, but do make sure you sign up for a beginner’s class and get the okay from your GP if you are on medication or suffering from a medical condition. 

 

Work out, but don’t overdo it

 

If you aren’t an athlete or professional dancer, and are exercising for over an hour a day several times a week, give yourself and your immune cells a break and cut down on your workout time.

 

As with diet, moderation is crucial; too much exercise, or exercising to the point of exhaustion, can boost the body’s production of adrenaline and cortisol – two hormones that temporarily suppress immune function. Olympians and other highly trained athletes often report that after intense competition and training they are more susceptible to colds. The exercise slogan of the 1980s, ‘no pain, no gain’, has fortunately given way to a more realistic notion that moderate exercise confers more health benefits than strenuous exercise. Moderate exercisers have the added benefit of suffering fewer injuries as well.

 

Exercising too hard and for too long isn’t good for your immune system, so you need to aim for moderate exercise. One way to ensure that you are exercising at the right pace is to see if you can carry on a conversation while you are exercising. You should be slightly out of breath but not panting and unable to speak. So if you find yourself panting, huffing and puffing STOP! You’re exercising too hard.

 

While intensive training is what some prefer, rest assured that something as simple as a 30-minute daily walk will provide your body with all the health and immune benefits it needs. The key is, no matter how you get your exercise, to do it regularly and make sure it’s fun!

 

Work up a sweat

 

Work up a sweat, even if the barometer drops. Perspiration is a great way to remove toxins and other infection-friendly waste material from your body.

 

Have you noticed how, when you get an infection, you can also get a fever or the one area becomes hot? An increase in body temperature is your immune system’s way of actively fighting infection and disease. Sweating promotes the release of stored toxins through your skin, easing the toxic load on your body.

 

You can work up a sweat through exercise or when you do everyday tasks, such as gardening or housework. Using a sauna can also provide benefits, but – if you do have a medical condition – check with your doctor first before exposing yourself to high temperatures. You don’t need to be saturated with perspiration. Remember that overdoing exercise is not immune-system friendly – a gentle sweat will do your immune system a power of good, bringing a rosy glow to your cheeks at the same time.

 

But what if it’s too late and you haven’t managed to avoid that cold? Should you rest or try to sweat it out? Much depends on your symptoms. In general, if your symptoms are above your neck and you have no fever, gentle exercise or building up a light sweat is probably safe. Intensive exercise should be postponed until after the symptoms have gone away. However, if there are symptoms and signs of flu, such as fever or swollen glands, at least 10 days should be set aside before you resume ordinary training.

 

Next month: Boosting immunity with lifestyle choices

Oat straw also known as avena sativa or green oat is a pale green grass cultivated for its edible grain. The parts that are used are the seeds and the stem. It has been used for centuries in teas, tinctures and herbal medicines, and has shown promise in treating and preventing a wide variety of health conditions.

Oat straw has been shown to boost immunity, build bones and prevent osteoporosis. It is also effective as a pain reliever and for easing anxiety and depression but one of the most popular applications for oat straw however is in sexual enhancement supplements, as although it is not an aphrodisiac it can help prolong sexual performance and stamina, hence the term ‘sowing your oats.’ In men it appears to be effective for treating impotence and premature ejaculation. In women it may increase sexual desire.

Wild oats are reported to have been a noticeable sexual stimulant for horses and other animals, and studies suggest they can have the same effect on humans of both sexes. References to the stimulating effects of avena sativa have been found for hundreds of years in the German Pharmacopoeia and recent studies have confirmed that it can enhance libido by reducing stress and easing the mind, much like ginkgo and damiana.

 

Avena sativa is rich in body-building and energy boosting nutrients including silicon, manganese, zinc, calcium, phosphorus and vitamins A, B1, B2 and E and is great for building healthy bones, skin, hair and nails. The seeds are not only a rich source of carbohydrate and soluble fibre they also have the highest content of iron, zinc and manganese of any grain. In addition they contain compounds which are both sedative and soothing to the brain and nervous system.

 

In cases of sexual problems related to stress and anxiety, Avena sativa and its compounds work as nervine relaxants to ease tension and strengthen and support the nervous system and as a tonic to promote energy to handle stress. Oat straw can also be used in baths for rheumatic problems, lumbago, liver ailments and gout.  It can soften the skin and help eczema and other skin diseases, flaky skin, frostbite, chilblains, wounds, and eye problems.

Avena sativa does not appear to interact with drugs so it is often used as a safe alternative to other herbs that are used for anxiety, such as St John’s wort, which cannot be taken with many prescription medications. Avena sativa may also be of use in helping with drug withdrawal and is often combined with valerian and skullcap.

It’s that time of the year again when we want to do all we can to keep the nasty bugs and infections doing the rounds at bay. So in this issue and the next couple of issues I’ll be looking at natural ways to boost your immunity (and your mood and overall health) through nutrition and lifestyle choices.

1. Eat a healthy, balanced diet

 

If you keep your immune system well nourished with a healthy, balanced diet, you can literally ‘eat yourself well’.

 

Nutrients are needed for every part of your immune system, and for renewal, repair and defence against infection and illness, so its strength will depend on the quality of your diet. No single food can provide all the essential nutrients that your body needs, and any kind of nutritional deficiency may lead to more frequent and prolonged illnesses. It is therefore important to maintain a healthy, balanced diet that provides an adequate intake of vitamins, minerals and dietary fibre.

 

But what is a healthy, balanced diet? Studies have shown that the so-called ‘Mediterranean diet’ can offer protection against obesity, heart disease, osteoporosis, cancer and diabetes and is the template for a healthy immune boosting diet. The Mediterranean diet is rich in fruits, vegetables and whole grains, and contains adequate amounts of oily fish, nuts, seeds, legumes, diary products, lean meat or meat substitutes, plus the odd glass of antioxidant rich red wine. Saturated fat, salt and sugar intake are limited, and processed, refined foods are off the menu entirely. Olive oil, the primary source of fat in the Mediterranean diet, is an excellent source of monounsaturated fatty acids that help to lower cholesterol. It is also rich in vitamins and antioxidants that fight cancer and lower the risk of developing degenerative diseases.

 

2. Drink your lemons

 

Drinking a glass of lemon juice with filtered or mineral water every morning is the perfect way to kick-start your digestion, and boost your immunity at the same time because lemons contain bioflavonoids, a group of nutrients which boost immunity by protecting the cells of your body against environmental pollutants. To make a glass of fresh lemon juice, squeeze the juice of one lemon into a glass, add 300 ml (10 fl oz) slightly warm water and 1 teaspoon of maple syrup for sweetness. Stir and drink immediately.

 

3. Drink up

 

Your immune system relies on water. It carries nutrients to the cells, carries waste and toxins away from the cells and out of the body, keeps body temperature stable, protects joints and keeps the lining of your mouth hydrated and moist, reducing susceptibility to colds. Drinking plenty of water will also help your body deliver nutrients, flush out waste and dilute mucus, helping eliminate bacteria and viruses that can make you ill.

 

Don’t wait until you’re thirsty to drink water, as thirst is – along with headaches and dark yellow urine (healthy urine is pale yellow) – a sign of dehydration. Your body’s need for water is constant and experts recommend that you drink between 6–8 glasses a day, more if you are sweating, exercising or if the weather is hot. Herbal teas count as a glass of water but drinks containing caffeine e.g. black tea and coffee, do not as they are dehydrating.  And it’s best to drink filtered or mineral water only, as tap water may be contaminated by lead and other toxins that your body doesn’t want or need.

 

4. Get your pre and probiotics

 

We need both pre- and probiotics in our body to boost our immunity. Probiotics are many and varied. The most commonly known healthy bacteria is called Lactobacillus acidophilus, found in natural live yogurt. Prebiotics – also known as FOS (Fructo-oligo-saccharides) – on the other hand, are a kind of natural fibre which nourishes and supports the good work of the friendly bacteria, or probiotics. Prebiotics occur naturally in foods such as garlic, onions, leeks, shallots, asparagus, Jerusalem artichokes, chicory, peas, beans, lentils, oats and bananas. Including more of these foods in your diet will therefore be giving both your digestive system and your immunity a boost.

 

5. Cut down on coffee

 

Coffee doesn’t help your immune system do its job efficiently, so keep your coffee consumption down to no more than one cup a day or take a break from it completely during the week and keep just to the weekend.. Caffeine can also leach important immune-boosting nutrients, like zinc out of your body and dehydrate you. In fact, too much caffeine may lead to health problems, such as high blood pressure, brittle bones, sleep disorders and just plain irritability. (See also page 00 of this newsletter)

 

6. Pass on the sugar

 

The next time you’re tempted to grab a bar of chocolate, down a sugary drink or tuck into a sugary cereal, give your immune system a break and have a piece of fruit or a bowl of porridge instead. The impact of refined white sugar on your immune system can be enormous. Eating or drinking 100 grams (8 tablespoons) of sugar – the equivalent of about two cans of a full-sugar fizzy drink – can reduce the ability of your white blood cells to kill germs by forty per cent. If you do only one thing to boost your immune system, eliminating sugar will do the trick.

 

7. Go for raw power

 

Cut down on the amount of cooking you do, because cooked food –especially overcooked food – diminishes the amount of immune-boosting nutrients. Try to eat more raw (preferably organic) food. The fresher and less processed your food is the better, and the higher the immune-boosting nutrient content of your food.

 

This doesn’t mean you shouldn’t cook at all. Certain foods such as eggs and fish can be dangerous to eat when raw, and need to be cooked thoroughly. There are also some foods like tomatoes where the antioxidant benefit is stronger once the food is cooked rather than raw.  Try to balance cooked food with raw food: perhaps 50:50, and cook gently, at a lower heat and for longer if necessary. (It’s always best to avoid aluminium cookware as this can increase the toxic load on your immune system.) Steaming is the ideal way to cook vegetables, stir frying is a good way of cooking fish, and poaching is useful for eggs and fish.

 

8. Enjoy a curry

 

Enjoying a curry every week, or a dash or two of spices with your meals, could help keep bugs at bay. Several animal and laboratory studies have shown that capsaicin – the compound that gives chilli peppers their fire – can help stop sickness before it starts. In one study, mice were given a daily dose of capsaicin and had nearly three times more antibody-producing cells after three weeks than those given no capsaicin. More antibodies mean fewer colds and infections. Results of other studies suggest that eating food containing hot components such as capsaicin may improve immunity by flushing out toxins.

  

9. Antioxidant protection on a plate

 

Stockpile antioxidant-rich foods, such as fruits and vegetables on your plate, and your immune system will grow stronger by the day.

 

Antioxidants are a group of vitamins, minerals and unique compounds with incredible immune-boosting benefits, protecting your cells from free radical damage. Free radicals cause cellular damage and can trigger disease, and are produced by all kinds of combustion – environmental pollution, smoking, radiation, fried foods (high levels of heat damages the oil). Fortunately, nature supplies us with rich sources of antioxidant nutrients to disarm the free radicals and offer instant protection on a plate.

 

To protect against free radical damage, your diet needs to be rich in the following antioxidants: vitamin A, beta carotene, vitamin C, vitamin E, zinc and selenium; of all these antioxidants, vitamin C is the king. Vitamin C is antibacterial as well as antiviral, and is a natural antihistamine that helps with the body’s response to allergens. High-level sources of vitamin C include: citrus fruits, kiwi fruit, papaya, strawberries, blackcurrants, green vegetables, tomatoes, potatoes, broccoli, red and green peppers, and parsley.

 

To ensure you are getting enough antioxidant protection try to make your snacking fruitful, add more fruit and vegetables to your cooking, and get used to serving two vegetables with your meals instead of one. And don’t forget that vegetable and fruit smoothies and juices count too.

 

10. Iron ore

 

Snacking on some iron-rich dried fruits, such as raisins, during the day will give your immune system a kick-start.

 

Iron is a mineral that is needed for the production of white blood cells and antibodies. Without sufficient iron you are more likely to suffer from frequent colds or infections. Dietary sources for iron include fish, eggs, legumes, nuts, seeds, whole grains, dried fruits and green leafy vegetables.

 

11. Go to work on an egg

 

Having an egg (organic where possible) for breakfast is a great way to boost your energy and to make sure you get a fix of immune-boosting magnesium. You’ve probably heard a lot about the importance of calcium for building healthy, strong bones but less about the importance of making sure you eat enough foods rich in its immune-boosting partner, magnesium.

 

Calcium protects and strengthens your bones, helps improve blood sugar balance and is essential for a healthy immune system. Good food sources include dairy and soya products, seeds, tinned fish with bones, and dark green leafy vegetables such as broccoli and kale.

 

Magnesium is required for antibody protection and low magnesium levels can increase the risk of allergic reactions because a magnesium deficiency can cause histamine levels to rise. Good food sources include nuts, seeds, green leafy vegetables, root vegetables, egg yolks, whole grains and dried fruit.

 

12. More omega 3s

 

Eating oily fish at least twice a week is a powerful way to give your immune system a boost. Well documented for their ability to protect us from heart disease, omega-3 fatty acids are found in oily fish such as mackerel, sardines, salmon, trout and fresh (but not tinned) tuna. They help immunity by stimulating the activity of white blood cells that attack bacteria.

 

If you’re vegetarian or don’t like fish, you can increase your intake by incorporating flax oil (linseed) into your diet. One simple way to get more omega-3 fatty acids in your diet is to add 1–3 teaspoons of flax oil to a fruit-and-yogurt smoothie, or to salads or other dishes. Flax oil is delicate and will be damaged if heated so use it raw.

 

13. Put the kettle on

 

Every time you put your feet up and enjoy a cup of tea, your immune system gets a natural boost. Many studies support the view that between one and three cups of tea a day is good for your health. Scientists tend to agree that tea, both black and green, may contribute positively to the promotion of health and the prevention of chronic disease. Recent research has revealed that the antioxidants in tea may inhibit the growth of cancerous cells, support dental health, increase bone density and strengthen cardiovascular health.   Although the research mentions both black and green tea, I would suggest you just use the green tea because it has less caffeine than the black. 

 

14. The magic of garlic

 

Add a touch of immune-boosting magic to your diet by cooking or preparing your food with garlic. A member of the onion family, garlic has been used for centuries and in many different cultures and is known for its protective properties. Acting as a powerful immune booster that stimulates the multiplication of infection-fighting white cells, garlic boosts natural killer-cell activity and increases the efficiency of antibody production.

 

Crush garlic into stews, use it in salad dressings or mash it with avocado and lemon juice to make an immune system friendly guacamole. If you don’t like the taste of garlic (or are worried about garlic-smelling breath), then I would recommend Aged Garlic in capsule form (see the Resources Page).

 

15. Green leafy defence

 

Green leafy vegetables, such as broccoli, kale and cabbage, are packed with immune- boosting, cancer-fighting antioxidant power so be sure to eat some green leafy vegetables every day or every other day.

 

16. Brilliant berries

 

All berries are brilliant for immunity boosting because they are power-packed with vitamin C, but two berries in particular stand out: blackcurrants and blueberries.

 

Blackcurrants contain nutrients which can improve iron absorption, boost metabolism and enhance oxygen transport to the tissues. They aid liver function, help regulate blood sugar levels and encourage wound healing. They may also offer protection against heart disease and cancer.

 

Blueberries are one of the richest sources of immune-boosting, cancer-fighting, anti-ageing antioxidants you can eat, and scientists have discovered that they possess many other health benefits, such as improving brain function and balancing blood sugar levels.

 

17. See red

 

Tomatoes are packed with antioxidants including vitamins A and C, together with lycopene, which can improve your immune response, boost resistance to infectious disease, encourage wound healing, and keep the skin and muscles in good condition.

 

18. Instant immune boosters

 

Every time you include the following in your meals and snacks you give your immune system an instant boost.

 

Cinnamon: This culinary spice has wonderful antibacterial and antifungal properties. To make yourself a warm toddy, fill a cup with boiling water and add two teaspoons of tea tree honey, the juice of a lemon and one quarter of a cinnamon stick. Allow the drink to steep for 10 minutes and then remove the cinnamon stick; relax and enjoy.

 

Nuts and seeds: A handful of nuts and seeds as a between-meal snack or sprinkled on your salad or soup will give your immune system a welcome shot of immune boosting protein, zinc, B vitamins, vitamin E, selenium, magnesium and essential fats.

 

Parsley power: Parsley is a must for every fridge or window box because it is rich in vitamins A and C, as well as magnesium and cancer-fighting chlorophyll.

 

Seaweed: A wealth of immune boosting minerals, vitamins and amino acids can be found in seaweed, so try adding a little to your soups or mix with mashed potato.

 

Shiitake mushrooms: Great in stews, soups and stir fries shiitake mushrooms possess antibacterial, antiviral and anti-parasitic properties and are a natural source of protection against viruses.

 

Sweet potato: A rich source of vitamin E, sweet potato can contribute to heart health and is a good source of dietary antioxidants. It can help to regulate high blood pressure and its vitamin A and carotenoid content may offer protection against inflammatory conditions. Why not give sweet potato mash or sweet potato curry a try?

 

19. Treat yourself to a small glass of red wine occasionally

 

Recent studies show that drinking red wine may have immune-boosting benefits by protecting against certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure.

 

Drinking wine with your meal, in addition to being good for your heart, may also help ward off food poisoning before it happens. Scientists at Oregon State University recently found that wine can put the kibosh on three common food pathogens: E. coli, listeria and salmonella. In lab studies, the wine’s combination of ethanol and organic acids appeared to scramble the bugs’ genetic material. All wines have a similar effect, say researchers, but reds are the most potent. Excessive or binge drinking, however, doesn’t produce the same benefits. In fact, excessive alcohol intake can harm your body’s immune system because it produces an overall nutritional deficiency, depriving the body of valuable immune- boosting nutrients and because, like sugar, when consumed in excess can reduce the ability of white cells to kill germs.

 

20. Enjoy your food

 

Every time you sit down and really savour every mouthful of your food, you are – believe it or not – boosting your immunity. Most people think that digestion begins in the stomach but the process actually begins in the mouth. Taking time to sit down and chew your food properly allows your saliva to alkalise it (remember, bacteria prefer an acid environment) and stimulates the production of essential, digestive enzymes. The process of chewing is a vital component of the digestive activities that occur in the mouth, being inextricably linked to good digestion, and therefore, good health and immunity.

 

Taking time to enjoy your food isn’t as easy as it sounds – most of us rush our meals and gulp food more than we realise. In order to get the maximum immune-boosting nutritional benefit from your food you need to slow down and chew it thoroughly. So don’t eat at your desk and don’t try to grab a bite to eat as you run from one appointment to another. Set aside the time to ensure that the food you eat is a proper meal rather than simply fuel you need to take on board as quickly as possible.

 

The next time you have a meal or snack, concentrate on noticing every morsel; what it looks, smells and tastes like. Count to five between each bite, or put your knife and fork down between bites. In reality it doesn’t really take much time and effort to chew your food, and what you get in return is better digestion, better health and stronger immunity, as well as a greater enjoyment of your food.

 

(Next month: Boosting immunity with lifestyle changes)