by Eileen Johnson, RN

How can healthy lifestyle habits help build a strong immune system?

Pay Attention to Diet -

• Cut back, or cut out the sugar. Sugar can depress T Cells making up the immune system for as long as 7-8 hours.
• Visit the produce department regularly. The more colors of fruits and veggies the better! Antioxidants and minerals from produce are crucial in keeping the immune system strong.
• Protein. A variety of “clean” proteins including antibiotic and hormone free meats, legumes, and fresh, raw nuts helps to supply building blocks to the immune system and stabilize blood sugar levels that can indirectly deplete immune cells.
• Green and white teas. Rich in antioxidants, these teas help give the immune system a big boost.
• Anti-inflammatory oils. A chronic inflammatory condition in the body will use up immune cells. Choose olive, walnut and coconut oils in food prep and take fish or flax oil daily
• Probiotics help the intestines to product their own immune cells
• Whole grains and dark green leafy vegetables provide magnesium to balance the body’s pH and B Vitamins to ignite the energy producing krebs cycle of each cell. 

Time to exercise – Exercise stimulates relaxing endorphins, plus builds muscle that the body actually uses during times of illness to bring energy to body cells in order to fight virus and bacteria

Stress relief – Stress hormones set up a situation in the body that “distracts” and depletes the immune system.

Strong, happy relationships – Carolyn Myss, author of Anatomy of the Spirit, points out that certain emotional and mental issues are strongly correlated with physical dysfunction. She feels immune strength is affected specifically by:

• Feelings of security with group and family
• Feeling “at home”
• One’s ability to stand up for oneself
• Our feelings of social and familial “law and order” that we live under.

Time to rest – You’re worth it! Rest periods and relaxation techniques like yoga, meditation and deep breathing during the day help clear the body of stress hormones that tax the immune system. Adequate sleep at night helps the body build up its supply of DHEA, a hormone crucial to body repair.

This entry was posted on Thursday, October 22nd, 2009 at 3:45 pm and is filed under Healthy Updates Newsletter. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.