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Seven steps to a healthier "you" this winterDo you come down with a case of the flu like clockwork every year as soon as the leaves start to change colour or the weather gets colder? Do you feel helpless against the flu?
If you said yes, and if you feel that avoiding the flu is beyond your ability, then read on. These are surefire ways to greatly improve your immune system and health this winter.
1. Avoid Sugar, eat “Real Food” and drink plenty of water
Sugar decreases the function of your immune system almost immediately, and as you likely know, a strong immune system is the key to fighting off viruses and other illnesses, including the flu. Studies show that eating 100 grams of sugar reduces the ability of a type of white blood cell known as a neutrophil to engulf and destroy bacteria by as much a 40% within 2 hours of eating it. Since neutrophils make up 60-70% of your white blood cells, interfering with them can seriously impair your immune function. It is especially imperative to avoid sugar (including natural sugars such as honey, orange juice and fructose) if you feel you are coming down with something, but keeping sugar out of your diet for the long haul will do wonders for your health and make your body stronger, which will make it harder for bugs to bother you.
The more a food is processed and refined, the more nutrients and goodness it loses, to the point where some foods we eat, whilst tasting delicious and maybe making us “feel good”, are actually empty of the things we really need. Most packaged foods were packaged months ago, and have had chemicals added to them to make them last longer and look better. Eating “real food” that is fresh and unaltered (preferably organic and/or biodynamic) is the best way of ensuring that we are getting the essential nutrients our bodies need to fight off invaders, heal ourselves and keep our bodies functioning at an optimal level.
We all know that we should drink at least 2 litres (6-8 glasses) of filtered water per day. But do you know why? The cells in our bodies on average consist of 80% water, and water, next to oxygen, is the most essential element for life. Water acts as a solvent, lubricant, coolant and transport agent. During an immune response water is essential for flushing out toxins and microbial agents and helping to regulate our internal temperature. Drinking at least 2 litres of water a day helps to maintain our body’s inner health. Depending on the climate you are in (eg: humid weather, air-conditioned office), the activities you are engaged in (eg: exercise) and your intake of caffeine, alcohol and sugared drinks, you may need much more! And don’t rely on feeling thirsty as a reminder to drink more water… it is well known that by the time you feel thirsty, your body is already at least 50% dehydrated.
2. Get Enough Rest
Just like it becomes harder for you to get your daily tasks done if you’re tired, if your body is overly fatigued it will be harder for it to fight the flu. Regular rest will keep you strong and ensure that your body has the strength to fight off any potential invaders. Getting 8 hours of good sleep a night, having a bit of “down time” in every day and maintaining effective ways to manage your stress will all help ensure your body gets the catch up time it needs to keep your immune system strong.
3. Get enough Exercise
When you exercise you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it has a chance to spread. In a sense, exercising helps your immune system to be more efficient in weeding out and acting upon viruses and diseases. Exercising is also a great way of helping to lower your body’s stress chemicals, reducing “fright or flight” and allowing your body to do more effectively heal and repair.
4. Get adjusted & a Check up!
There is now ample evidence that a regular check-up and professional chiropractic adjustments restores optimal nervous system function, and have a huge effect on our body’s immune system. Studies have shown that adjustments can increase the number of T-cells (the immune systems “fighter” cells). In fact, if you feel that you are starting to come down with a cold, or have been struggling to get over a prolonged bout of the flu, the best step you can take to help your body fight the bug is to get adjusted. A chiropractic adjustment will boost your immune system, and stimulate your body’s natural self-regulating processes. You might initially feel worse (more fever, aches, enlarged glands) as your body mounts a more appropriate response, but you will be assured of feeling better much faster and at the same time build an effective army of immune cells that are then ready for any nastier bugs that come along.
5. Don’t Let Stress Become Overwhelming
We all face some stress everyday, but if stress becomes overwhelming then your body will be less able to fight off the flu and other illnesses. It has been estimated that up to 90 percent of illness and disease is stress-related. Taking up a new hobby, exercising regularly, going on a holiday, spending enjoyable time with family and friends, or practicing relaxation techniques such as yoga and mediation will greatly affect your body’s stress response and improve your overall wellbeing.
6. Support your body with natural bug fighters
Garlic is a triple-whammy: it’s antibacterial, antiviral and anti-fungal. Fresh garlic is one food that you should be eating every day. High doses of Vitamin C act to neutralize free radicals, regulate sugar metabolism, help kill viruses, and strengthen the body's immune system. Olive Leaf Extract is also antibacterial, antiviral and anti-fungal, helping to fight invaders and act as an antioxidant. Zinc is believed to be toxic to viruses and stimulates your body’s antibody production.
Healthy human intestines contain billions of good and bad microorganisms. The good bacteria in the intestine are considered an integral part of your immune system, in fact the Gut Associated Lymphoid Tissue (GALT for short) is said to make up 80% of our immune system! As a result of factors such as chronic stress, antibiotic use, and a diet high in sugar, the balance between good and bad bacteria in the gut can be disrupted. This can lead to inflammation in the bowel which is detrimental to the immune system. Probiotics are formulas designed to promote the growth of the good bacteria and restore the balance to the intestine.
During times of physical, chemical and emotional stress, our immune systems are likely to be weakened and our resistance to bugs is decreased. We recommend the following supplements to help prepare and support a stressed immune system:
Nutrition Care SF88 MultiVItamin / Bioceuticals Multi Essentials – both excellent general multivitamins, including many important trace minerals that our soils are lacking
Bioceuticals EPA/DHA – an excellent source of Omega 3’s, the good oils shown to be essential for healthy brain function and thought to also support the immune system
Bioceuticals Ultra-Potent C – pleasant tasting high quality powdered Vitamin C
Bioceuticals ArmaForce – combines Andrographis, Echinacea, Olive Leaf, Vitamin C and Zinc
Bioceuticals Symbiotique/Prodophilus/Ultrabiotic45 -
Nutrition Care Lactobac (dairy free) -
Multistrain probiotics are available in both powdered and capsule form and all the practitioner-only brands we use include Lactobacillus Rhamnosus, an adherent strain (we don’t recommend products like ‘Yakult’ because of its high sugar content and ineffective re-colonization of the gut). We can recommend the most appropriate Probiotic for you.
7. Wash Your Hands
Washing your hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. If your immune system is strong, it should be able to fight off the virus if it does enter your body, but washing your hands provides a bit of extra protection. Antibacterial soaps are unnecessary; instead use a chemical free soap or an organic hand wash.
