Nutrition for Defense: Diet for Immune Strength
Nutrition and Diet for Immune System Strengthening
Nutrition plays a critical role in how well the immune system functions. Optimal nutrition increases the activity of our immune cells, helps normal body cells function properly (including having some protection), and provides antioxidant chemicals, which help protect against the poisons produced by invading organisms. Some foods contain antibiotic agents that can slow or kill invading microbes.
Carotenoids
Carotenoids - this group of chemicals often give plants their color, for example, beta-carotene makes carrots orange. Carotenoids are contained in most plants and other organisms that use sunlight. Over 600 types of carotenoids have been discovered so far in plants. Animals can store them, creating the pinkish colors of salmon and shrimp.
They are very protective, keeping plants from chemical damage due to reactive chemicals. They also do the same thing in humans when eaten and are absorbed into the bloodstream, protecting our cells from chemical damage. This chemical damage is similar to the damage chlorine bleach is able to do, even killing organisms. The carotenoids have antioxidant properties. In these ways, they help fight chemical damage to our bodies, physical damage such as sunburn, and they also strengthen our immune cells.
It is important to note that carotenoids are ‘fat loving’, which means they dissolve in oil but not water. To absorb carotenoids out of the food we eat, it is important to have some fat in the diet. Vegetables with an extra virgin olive oil dressing are better than plain vegetables. Eat vegetables with fatty fish or take a gel cap of fish oil for good balance. Fine cutting or pureeing of vegetables and stir frying in oil makes carotenoids highly available.
Beta-carotene is a precursor to vitamin A in our bodies, so we use it directly or convert it into vitamin A. Vitamin A helps new cell growth and helps us see in dim light.
Broccoli is highly nutritious, in part because it contains carotenoids. It also contains many other types of chemicals which help fight disease, including the ability to help kill some types of cancer cells. Recent studies have also shown that broccoli and tomatoes eaten together have a synergistic effect with the carotenoids from both boosting those of the other vegetable.
Lutein and zeaxanthin are widely known to help reduce age-related eye problems, macular degeneration, and cataracts. Macular degeneraion is a serious problem of aging that leads to blindness. Lutein is widespread in plants, even in leaves and is also a related type of beta-carotene.
Lycopene, another form related to beta-carotene, is found in tomatoes, watermelon, and red grapefruit. Lycopene has been noted as having anti-cancer properties, especially in lowering the risk for prostrate cancer.
Mushrooms
Mushrooms - contain immunity boosters and antibiotics. They protect against breast cancer by lowering estrogen levels and they have a lot of beta-glucan, which helps cause many cancer cells to self-destruct. Antiviral compounds help stop viruses and boost the production of white blood cells.
Mushrooms are an example of foods that are known to positively affect the immune system, in addition to the carotenoids and probiotics. Most other food examples are not supported by as much research.
Probiotics
Yogurt and Probiotics - are bacteria-containing foods. One of the fascinating areas of nutrition that has become an important area for research in the past decade is the health benefits of eating yogurt and yogurt-like products, most recently called “probiotics.”
Yogurt is milk that has been fermented by these bacteria, and the bacterial numbers have greatly increased. Probiotics may refer to bacteria containing foods that are not milk based, but the terms will be used here as meaning the same thing unless other food items are specifically mentioned.
Without question, people who include yogurt in their diets on a daily basis have lower incidence of digestive problems, food poisoning, and other disease states. Yogurt helps prevent vaginal yeast infections in women taking antibiotics, and even in those not taking antibiotics.
The benefit of yogurt that helps defend the body is the presence of bacteria. These bacteria not only grew in the milk that created the yogurt, but they are able to survive the passage through the stomach and live in the large intestine, or colon. Probiotic bacteria help challenge our immune system, keeping it stronger.
These good bacteria compete directly with disease-causing bacteria. When high numbers of the yogurt-producing Lactobaccillus are present, they help prevent the growth of bacteria such as Salmonella. In this same way, extra Lactobaccillus that find their way into the vagina, compete with the yeast Candida preventing its overgrowth.
Recent studies have shown that the bacteria from yogurt can reduce bad bacteria elsewhere, such as the mouth. Eating yogurt daily helps reduce bacteria found there and, therefore, bad breath or halitosis. So eat yogurt slowly, squeezing it around in the mouth and letting the good bacteria hang on in the mouth.
Probiotics are any strain of bacteria or yeast that are capable of protecting our bodies against harmful bacteria and yeast. Some grow and help make yogurt, others need to be added to foods before they can benefit us.
A number of yogurts now advertise the presence of probiotics, and they are recommended. Probiotics may also be obtained freeze-dried (they come ‘back’ to life in the intestines) as pills or now as an ingredient in a number of foods. Some food items now contain coatings which contain these beneficial bacteria.
Normal yogurt-producing bacteria include Lactobacillus acidophilus, L. johnsonii, L. rhamnosus, and L. casei. All of these are helpful as is the more recently introduced Bifidobacterium bifidum. Even E. coli is able to help fight off digestive diseases if eaten in large amounts, but most people have a negative idea of E. coli because of one strain that has caused harm.
Dietary Harm - may result from poor nutritional choices. Diets that have much sugar and starch suppress the immune system. High levels of caffeine and alcohol also reduce immune responses.
Herbs to Build Immunity
Astragalus - A number of research studies indicate that immune cell activity is enhanced when taking herbal preps and extracts of astragalus. This herb from Chinese medicine may be very effective, but most research has been done with cell cultures and its effectiveness in a whole body is not understood.
Echinacea - is a widely used herb to enhance the immune system. Touted as an immune enhancer, echinacea has been used in many ways, primarily to try to prevent colds and flu, and other upper respiratory tract problems. Unfortunately the research is not straightforward.
There are many different species of echinacea, different parts of the plant are used, and the dosage level varies. So even the recent studies that do not show a benefit may only be guidelines of which combinations are not as effective.
The long centuries of use and the lack of negative side effects, along with some quality research showing a positive effect, all suggest that we should choose to use echinacea selectively and carefully. E. purpurea is the recommended type, using above ground parts of the plant. Buy only from highly reputable companies, as many tested products do not contain what their labels claim.
One important last note - do not take echinacea for more than four weeks at a time. It appears that the cells of our body lose their ability to respond to the drug. After a ‘rest’ of six weeks, the body does seem to respond again by improving immune cell function.
Ginseng - has a 5,000 year history in Asia as a treatment to help with upper respiratory tract infections. In fact, studies show that ginseng does help by activating the immune system during flu infections.
Behavioral Immune Boosters
While diet plays a strong role in our ability to defend ourselves from disease organisms, there are many other means to boost our defenses. Some of those that are behavioral, but act by affecting how we metabolize our foods, are:
Exercise - Regular exercise, even 30 minutes of walking on most days, can boost the immune system and lower our incidence of getting colds and other diseases.
Laughing - Having a good belly laugh increases the blood levels of endorphins and human growth hormone. These hormones increase our immune system strength and also reduce stress.
Sleep - helps allow healing and developing a balance to improve immune function.
Deep breathing - Taking the time to take in deep breaths, holding them, and then blowing out of the mouth not only calms and distresses the body and brain, but increases the activity of the disease fighting cells in our body.
Taking a sauna, steam bath, or Jacuzzi - warms the body up to 101 to 102 degrees where the body has its greatest ability to fight disease. White blood cells and germ eating cells called phagocytes operate optimally at these temperatures.
At these warmer temperatures, viruses have difficulty reproducing. Called replication, this process is slowed or stopped and this can not only reduce the disease and the length of time it infects you, but can give the immune system the upper hand to kill it off.
One great benefit of breathing hot air, such as in a sauna, is that the nasal and respiratory passageways are warmed to prevent viral growth and often increases mucus production to carry the germs out of these areas. Even allergic sinusitis seems to be reduced.
It might be best to remember that a fever has these same effects: it helps the immune system become more efficient and slows the growth of the disease-causing organisms. Let fevers of 101-102 go without knocking them down. Temperatures of 103 and above may need to be reduced.
Be careful with senior citizens. 102 degrees may indicate more serious problems. Drinking a large glass of water might regulate temperature (dehydration could be a cause), but if it doesn’t drop, seek medical help.
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