Feeling a bit under the weather lately? A little sluggish and weak? Maybe
your immune system needs some attention. Your immune system is a network of
chemicals, microorganisms, and cells — a virtual biological military
extravaganza. It has radar and special intelligence forces that are able to
detect the smallest intruder, determine whether it's friend or enemy, and take
appropriate measures to utilize it (if friend) or annihilate it (if enemy).
Your body's first line of defense against unfriendly invaders is your skin
and mucous membranes. If an intruder gets past these, it meets the destroyer
cells. These "search and destroy" ground forces surround and digest
unrecognized invaders. Last come the white blood cells — functioning sort
of like tanks and bombers with heavy fire capability. They know where the enemy
is and wage all out war against it.
Of course, that's under ideal conditions. Unfortunately, your immune system
doesn't always work efficiently or flawlessly. For example, when your immune
system identifies pollen as an enemy, it releases histamines producing hay
fever. When you wear out your fighting cells with too much stress, you can come
down with the flu.
What You Can Do
Rest adequately. Most people need seven to nine hours of sleep
nightly to feel rested.
Exercise moderately. You don't have to take up running or aerobics.
Just get up and move doing something you like — or need — to do. If
you have a difficult time "finding" time for exercise, walk to the corner
store instead of driving and take the stairs instead of the elevator every
chance you get. Aim for being physically active at least 30 minutes a day. It's
possible - but rare - to over-exercise and deplete your body's immune system. You'd
probably have to be a high-level athlete for that happen!
Eat healthfully. Strive to eat five fruits and vegetables each day.
Fruits and leafy vegetables provide vitamins A and C. Vitamin E can be found in
nuts, seeds, cooking oil, wheat germ, and fortified cereal. Foods high in
antioxidants include broccoli, Brussels sprouts, cabbage, bell peppers, kale,
spinach, tomatoes, sweet potatoes, cantaloupe, kiwifruit, strawberries, purple
grapes, mangoes, watermelon and peaches.
Don't forget your minerals and proteins. They're essential to healthy
immune functioning. Eat lots of fortified whole-wheat breads and cereals,
legumes, low-fat red meat, nuts, eggs, poultry, and seafood for protein, zinc,
and iron. You'll find essential omega-3 and omega-6 fatty acids in fatty fish
and vegetable oils.
You might want to look at herbs such as Echinacea, goldenseal, garlic,
ginseng and ginger, which are said to be natural immune system boosters.
Be happy. The worries and hassles of everyday living, anxiety, anger,
and unhappiness can deplete your immune system. Find ways to release your mind
of all it's stress — at least for a little while each day. Talk about your
feelings with a good friend, take up yoga, practice meditation, spend time in
prayer, join a support group, or take up a group sport or hobby. |
