How To Boost Your Immunity?

September 2nd, 2009 at 1:40 pm

By Carol Chuang, MS, CNS, CHC, CMTA

Flu Influenza (flu) season in the United States usually ranges from November through March, and sometimes into early spring. Flu is caused by viruses, which infect the nose, throat, and lungs. Flu is very contagious; a person can spread the flu starting one day before he or she feels sick, and continue to pass the flu virus to others up to 7 days after symptoms start.

With the recent outbreak of the swine flu (H1N1) virus, this winter's flu season might start sooner and is looking to be a challenging one. However, there are ways to substantially improve your immune strength and reduce or eliminate your risk of contracting the flu. The following are some important guidelines to keep your immune system healthy and strong:

Optimize your vitamin D level. This is probably the single most important action you can take to fend off infections of all kinds. Through a blood test called 25 (OH) D, you can find out if your vitamin D level is within the optimal levels of 50-70 ng/ml. Since it is very difficult to obtain enough vitamin D from the diet and if you regularly use sunscreen when you go outdoors, you probably need to take a vitamin D3(cholecalciferol) supplement.

If you find out that you are deficient in vitamin D, it is quite safe to supplement with 1,000-2,000 IU daily. Since vitamin D is fat soluble, you need to take it with food that contains fat. Although Vitamin D is not toxic up to 10,000 IU a day, if you intend to take a high dosage for any duration of time, you should seek advice from a health care professional.

Wash your hands. This will decrease the likelihood of spreading a virus to your nose or mouth. Use a simple chemical-free soap or alcohol-based hand sanitizer; there is no need to use antibacterial products. When we use a lot of antibacterial products, they end up in septic tanks and sewage treatment plants and they kill off the good microbes in the environment, leading to the development of super bugs or antibiotic resistant bacteria.

Eliminate sugar and food allergens from your diet. Studies show that just a small amount of sugar will impair white blood cells up to 50% for very short periods of time. Sugar is also a much liked food for growing bad bacteria and yeast in your digestive tract. Therefore, watch out for how much fruit juice you drink as they have just as much sugar as regular sodas. Also, by identifying and eliminating your food allergens, the immune system will be spared to combat other invaders rather than the allergens.

Get enough sleep. It has been proven that sleep dramatically enhances the activity and effectiveness of the immune system. Healthy, deep sleep allows the body to release a significant amount of growth hormone that boosts the immune system and aids in the growth and repair of the body. Make sure you get at least 7-8 hours of quality sleep every night.

Reduce stress. Stress is a part of life, but if it becomes overwhelming, your body will be less able to fight off the flu and other illnesses. When you are constantly stressed, you are like an elastic band stretched to the limit. Hammock Therefore, you need to create downtime for yourself and allow your body to reset to a state of ease. Your body responds to your emotions; when you are calm and relaxed rather than anxious and stressed, your body will have more reserves to fight infections.

Exercise. Moderate exercise has been shown to increase your immunity to disease. When you exercise, you increase your circulation and blood flow throughout the body. The components of your immune system are also better circulated; as a result, it increases the chance of you eliminating the foreign invader before it spreads. However, do not overtrain as it will run down your immune system and make you more susceptible to illness.

Omega-3 fats. Take a high quality omega-3 fish oil to help boost the immune system and reduce inflammation in your body. You want to ensure that the fish oil is derived from wild-caught small fish and free from mercury, PCBs, dioxins, lead, and other contaminants.

Fish oil is preferable to flax oil because fish oil contains both crucial EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) omega-3 fats. Flax oil, on the other hand, contains ALA (alpha-linolenic acid), which has to be converted to EPA and DHA in the body. For some people, this conversion does not always take place, especially for those who are in less than optimal health.

Foods that help strengthen immunity

The following foods, if eaten on a regular basis, can help to strengthen your immune system:

Probiotics. About 80% of your immune system lives in your gastrointestinal tract; these are the good bacteria called probiotics. They help to improve the intestinal microbial balance and inhibit disease causing and toxin producing bacteria. These beneficial microorganisms are found in yogurts, kefir (fermented milk), and fermented vegetables (such as sauerkraut, kim chee). A healthy dose of probiotics can protect the body against infections.

Turmeric Turmeric.

This rich, flavorful spice has been used for centuries in Ayurvedic (traditional Indian medicine) and traditional Chinese medicines, as well as in cooking. Turmeric is found in yellow curry and its golden color comes from curcumin, a polyphenol (an antioxidant) with anti-inflammatory effects and strong cold and flu-fighting properties.

Garlic. Much of the immune-boosting properties of garlic come from its sulfur-containing compounds, in particular, one called allicin. These compounds act like a broad spectrum antibiotic against bacterial, viral, fungal, and parasitic infections. They also enhance the immune system and have anti-tumor and antioxidant features, which help guard cells from everyday wear and tear.

Oregano

Oregano. This herb contains high concentrations of phenolic acids and flavonoids, as a result, it has the highest antioxidant, anti-inflammatory, and anti-bacterial compounds among all the herbs. Use it often with other herbs and foods.

Fruits and vegetables. Last but not least, the nutritional value of fruits and vegetables, in particular, the raw version, is unparalleled. You get vitamins, minerals, enzymes, and antioxidants that will help you fight off diseases.

Supplements. Vitamins A, C, and E and minerals like zinc and selenium have shown benefits in boosting your immunity. Consult your healthcare professional before taking high dosages of any supplements.

Medicinal herbs. Echinacea, goldenseal, astragalus, elderberry, and olive leaf extract have also shown benefits in strengthening the immune system. Consult your healthcare professional before taking any herbs. Some may have side effects, contraindications, and drug interactions.

Watch out for hospitals. Finally, unless you have a serious need to go to the hospital, it is better to stay away as they are the prime breeding grounds for infections of all kinds. Don't be surprised that it is one of the likeliest places you could be exposed to a new bug. Wash your hands or use hand sanitizers.

To sum up, there is no one magic cure to boost the immune system. However, there are many things that you can do to help yourself become stronger in preparation for this winter's flu season. So, start early and stay healthy.

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Vitamins, Food Selection, Environment

by	Carol Chuang

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The Sunshine Vitamin

September 17th, 2008 at 11:46 pm

By Carol Chuang

Vitamin D is a fat soluble vitamin that is made in your body after exposure to ultraviolet B (UVB) rays from the sun. For some time now, the media has been bombarding Americans with reports of the dangers of the sun causing skin cancer. In recent years, there is increasing evidence that the dangers of sun exposure have been greatly exaggerated and the benefits highly underestimated. Sun exposure is not the major reason people develop skin cancer. I know this might surprise many of you as this is opposite to what you have been told in the past.

So can sun exposure cause skin cancer? Absolutely, sun exposure should only be implemented very gradually. (See Safe Tanning Guidelines below.) However, the recommendation to never go out in the sun without wearing sunscreen is simply misguided advice. You can still develop sun damage even with sunscreen; sunscreens don't stop the damage from occurring on a cellular level, they simply stop the burn. In addition, sunscreens with a sun protection factor (SPF) of 8 or higher will block UVB rays that help your body's ability to synthesize vitamin D.

A Healthy Diet Can Help Prevent Sunburn

The amount of antioxidants that you have in your skin plays a major role in your development of sunburn. The more antioxidants you take in, the lower your risk of sunburn. Foods containing effective antioxidants to boost your "internal sunscreen" include fresh vegetables and fruits such as Goji berries (not the juice), blueberries, raspberries, and blackberries. Vitamins A and C are also vital as your cells use these vitamins to regulate both light absorption and protection against overexposure.

Moreover, increasing the omega-3:6 ratios in your diet is an incredibly important way to prevent skin cancer. Right now most Americans are eating far too many omega-6 fats and far too little omega-3. The primary source of omega-6 fats are processed vegetable oils made from corn, soy, safflower and sunflower seeds, whereas, omega-3 fats are found in fish oil and cod liver oil.

Benefits of Vitamin D

Vitamin D works with calcium to keep bones strong and prevent osteoporosis. There is also strong evidence that it maintains a healthy immune system and reduces the risk of some common cancers (breast, colon, pancreatic, lung, ovarian, and prostate), multiple sclerosis, diabetes, heart disease, hypertension, inflammatory bowel disease, rheumatoid arthritis, and age-related muscle weakness.

Vitamin D deficiency causes rickets in children and osteomalacia in adults. Rickets is a bone disease that results in soft bones and skeletal deformities. Osteomalacia results in muscular weakness, bone pain, and weak bones.

D Basics

Vitamin D is unique in that your skin manufactures it just by being exposed to UVB rays from the sun. The ultraviolet A (UVA) rays produce a tan that not only makes your skin more pleasing in appearance, but is also your body's natural defense against sunburn. Vitamin D is fat soluble, the body can store it for the months when you don't get any sun or consume any D. The amount made depends on a number of factors such as:

· Age - older people produce less D

· Skin color - a person with dark skin needs more sun exposure to produce the same amount as a person with pale skin

· Latitude - the further north you are, the less UVB there is

· Altitude - the higher up you are, the more UVB reaches you

· Cloud cover and pollution - can block UVB

· Season - very little UVB available in winter in continental US

Dietary Sources of Vitamin D

Vitamin D exists in several forms, each with a different level of activity. D3 (cholecalciferol) is the most potent and is the natural form found in foods

Cod liver oil (1 tablespoon) 1,360 IU

Salmon (3½ ounces cooked) 360 IU

Sardines (1¾ ounces, canned) 250 IU

Tuna (3 ounces canned) 200 IU

Milk, vitamin D fortified (1 cup) 98 IU

Egg (1 whole) 20 IU

Beef liver (3½ ounces, cooked) 15 IU

and made by the skin when exposed to sunlight. D3 is also the major circulating form of vitamin D in your body.

Many researchers believe that the goal for most Americans, especially those over 60 and/or with darker skin is 1,000 IU a day. In 2007, the American Journal of Clinical Nutrition concluded that D is not toxic up to 10,000 IU a day.

When careful sunlight exposure is not possible and when sufficient vitamin D is not consumed in the diet, you should consider taking a supplement. Likewise, if your latitude is above 30 degrees north or below 30 degrees south, you will likely benefit from vitamin D supplementation from September to mid April. When shopping for a supplement, always look for D3 which is far superior and more potent than the synthetic D2 (ergocalciferol).

Testing For Vitamin D

Since the body's ability to make and utilize D varies from person to person, testing can be important. The correct test your doctor needs to order is 25(OH)D, also called 25-hydroxyvitamin D. He/she may say it isn't necessary as it costs about $100 and insurance may not pay for it unless you have osteoporosis or another condition potentially related to vitamin D deficiency.

The optimal value that you are looking for is 45-50 ng/ml.

Although D lab values of 20-56 ng/ml are considered "normal", your level should never be below 32 ng/ml and any levels below 20 ng/ml are considered serious deficiency states and will increase your risk of breast and prostate cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis.

Safe Tanning Guidelines

If your skin is unused to the sun, it is important to build up your tolerance regularly and gradually. It is good to start early in the year, in the spring and early summer. This will prepare your skin for the stronger sunlight later in the year.

At the beginning of the season, go out gradually and limit your exposure to perhaps as little as 10 minutes a day. Progressively increase your time in the sun so that in a few weeks, you will be able to have normal sun exposure with little risk of skin cancer.

· Early morning is the best time to sunbathe if you have not already built up a base tan. You're less likely to burn in the mild sun than later in the day.

· Regular sunbathing, i.e. frequent, short exposures, is critical. You cannot cram all your sun exposure into a one week vacation and expect to experience the benefits.

· For optimal result, strive to have at least 40% of your skin uncovered. Merely exposing the face and hands is insufficient to bring vitamin D levels to the optimal range of 45-50 ng/ml.

· In Caucasian skin, equilibrium occurs within 20 minutes of ultraviolet exposure, further increases in vitamin D is not possible. For darkly pigmented skin, it can take 3-6 times longer to reach the same equilibrium. If you have light-colored skin, stay out just long enough so that your skin turns the very lightest shade of pink, then it's time to get in the shade or cover up with clothes.

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Vitamins

by	Carol Chuang

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