Your best health
Protect yourself against colds, allergies, heart disease—even cancer—with these 23 easy immune-boosting strategies. You may never get sick again!
By SUSAN HAYES
The secret to lifelong health is simple: a strong, firing-on-all-cylinders immune system. And, strengthening it is within your control. If you choose to take care of it every day, your immune system will reward you a thousand times over, improving your odds against everything from heart disease and rheumatoid arthritis, to allergies, colds, and late-winter flu. Start today by adopting any one (or all) of these 23 habits.
3 HEALING HABITS
1. GET YOUR SLEEP. In our busy lives, sleep is often the first thing we sacrifice. But to keep your complex immune system in peak working condition, you need to get seven to nine hours of sleep each night, says Mark Liponis, M.D., medical director of Canyon Ranch Health Resorts and author of Ultralongevity (Little, Brown & Company, 2007). Studies have shown that even minor sleep deprivation can cause an inflammatory effect in the body. Inflammation upsets the balance in all of your body’s major systems (digestive, cardiovascular, and central-nervous) and can set the stage for any of several diseases, including heart disease, arthritis, diabetes, and depression.
2. STAY IN SHAPE. Get at least 30 to 40 minutes of aerobic exercise every day to strengthen your body’s antibody and T-cell response, advises Liponis. Those who don’t exercise have been found to have higher levels of C-reactive protein in their blood—a sure indicator that the immune system is working overtime.
3. FLOSS YOUR TEETH. It’s so simple but so important: The bacteria that causes gum disease also appears to trigger a dangerous immune response of inflammation throughout the body. Floss at least once a day to clear that bacteria and it could protect you from both heart disease and cancer, and may add 6.4 years to your life, says Michael F. Roizen, M.D., author of The RealAge Makeover (Collins Living, 2004).
Swear off sugar. Sugar has a dampening effect on white blood cells, so avoid foods and drinks that list sugar, cane juice, or sucrose as one of the first three ingredients. Replace sugary snacks with fruit-juice-sweetened products, and processed sugar with agave nectar or honey.
Get a massage. Treat yourself to a professional massage on a regular basis. Research has shown that a 30-minute massage at least once a week raised the number of natural killer and other immune cells in breast cancer patients. Another pilot study found that even a single 60- minute massage raised levels of a key antibody in healthy women.
Meditate. Practice mindfulness meditation for at least 20 minutes each day. Sit quietly, focus on slowing your breath, and bring your mind back to your breathing whenever you feel distracted. In 2003, University of Wisconsin-Madison researchers found that healthy people who participated in an eightweek course in mindfulness meditation produced significantly more antibodies in response to a flu vaccine than a control group.
Try acupuncture. Go for a session of acupuncture once a week for three to six months, suggests Fred Lisanti, N.D., L.Ac., who practices Classical Chinese Medicine in Eastchester, N.Y. A 2007 study showed acupuncture stimulates activity in the body’s “natural killer” cells.
Take echinacea. In 2007, researchers looked at 14 studies evaluating echinacea’s antimicrobial effect on the incidence and duration of colds and concluded that the herb “decreased the odds of developing the common cold by 58 percent, and the duration of a cold by 1.4 days.” Take 900-1,800 mg per day in three equally divided doses at the first sign of cold, flu, or illness, says Fred Lisanti, N.D., L.Ac.
Eat crunchy veggies. Try to get one cup of cruciferous vegetables—like broccoli, cabbage, cauliflower, turnips, bok choy, or Brussels sprouts—at least three to four times per week, suggests Michelle Babb, R.D., C.D., at Bastyr Center for Natural Health in Seattle. In one study, University of California, Berkeley, researchers found that DIM, a chemical produced when broccoli, cabbage, and kale are chewed and digested, enhanced the immune response in mice. UCLA researchers have since found that eating broccoli (which is rich in the antioxidant sulforaphane) may actually turn back the clock on an aging immune system.
2. PICK A MUSHROOM EXTRACT. Take a mushroom extract supplement like AHCC (Active Hexose Correlated Compound) every day to activate your body’s most potent white blood cells and increase production of the “messenger chemicals” that help immunity cells communicate, say researchers from universities in Japan and the Yale School of Medicine. Try AHCC supplements from Quality of Life (q-o-l.com).
3. BOOST YOUR VITAMIN D. Although the RDA is 200-400 IUs, most holistic practitioners say women need 1,000 to 2,000 IUs of vitamin D every day. If vitamin D levels are low, “your immune cells may work more slowly and may not reproduce as quickly,” says Paul S. Anderson, N.D., professor of the naturopathic medicine program at Bastyr Center for Natural Health in Seattle. Ask your doctor for a vitamin D test. If you’re deficient, take vitamin D3 (cholecalciferol) supplements, and get outside for 15 minutes of direct midday sunshine.
Laugh more. The immune system appears to get a kick—literally—out of laughter. In a series of studies, researchers from Loma Linda University in California have found that laughter increases the number and activity of natural killer cells, other T cells, and antibodies in the body. Laughing—and even the anticipation of laughter—also decreases stress
Take elderberry extract. Elderberry supplements—rich in antioxidant flavonoids known as anthocyanins— can cut short a flu by as much as four days, according to clinical research. Look for the extract in tablet, lozenge, or syrup form by Sambucol (sambucol.com) or as Immunity Take Care from New Chapter (newchapter.com). Follow label guidelines for general immune support, and double the dosage to fight a bug.
Recharge your thymus. Your immune system’s T cells are nurtured in the thymus gland, located in your upper chest, says James Forleo, D.C., author of Health is Simple, Disease is Complicated (North Atlantic, 2008). Recurring bacterial or viral infections, allergies, and fatigue can all indicate an overworked gland. To help your thymus, Forleo recommends a chiropractic adjustment, which boosts your central nervous system and all gland functions. Or, take Thymex, a supplement by Standard Process (standardprocess.com) that contains bovine thymus extract. Follow label guidelines and use for only one or two months.
3 FORTIFYING FOODS
1. EAT BRIGHT, EAT RIGHT. The best way to get selenium and zinc, the antioxidants you need to wipe out disease-causing free radicals, is to eat six to eight servings per day of colorful fruits (apples, oranges, and berries) and vegetables (like carrots, spinach, and broccoli), says Michelle Babb of the Bastyr Center for Natural Health in Seattle. As a rule of thumb, one serving is ½ cup of chopped fruit or veggies or one medium-sized piece of fruit.
2. GO WITH GARLIC. Flush out potentially dangerous microbes with one or two cloves of garlic a day, says Alschuler, N.D. Or, take an aged garlic extract supplement, such as Kyolic (kyolic.com), which contains all the allicin and other antimicrobial compounds found in the real thing, minus the odor.
3. DRINK TEA. Research suggests that L-theanine, found in black, green, oolong, and pekoe teas, may enhance the disease-fighting capabilities of the immune system’s T cells, allowing them to defend better against invading bacteria. Drink two to four cups of tea per day for a potent brew of amino acids and antioxidants. In addtion, tea’s dietary phenols also inhibit the growth of harmful bacteria in the gut.
Read more Health articles.
3 HEALING HABITS
1. GET YOUR SLEEP. In our busy lives, sleep is often the first thing we sacrifice. But to keep your complex immune system in peak working condition, you need to get seven to nine hours of sleep each night, says Mark Liponis, M.D., medical director of Canyon Ranch Health Resorts and author of Ultralongevity (Little, Brown & Company, 2007). Studies have shown that even minor sleep deprivation can cause an inflammatory effect in the body. Inflammation upsets the balance in all of your body’s major systems (digestive, cardiovascular, and central-nervous) and can set the stage for any of several diseases, including heart disease, arthritis, diabetes, and depression.
2. STAY IN SHAPE. Get at least 30 to 40 minutes of aerobic exercise every day to strengthen your body’s antibody and T-cell response, advises Liponis. Those who don’t exercise have been found to have higher levels of C-reactive protein in their blood—a sure indicator that the immune system is working overtime.
3. FLOSS YOUR TEETH. It’s so simple but so important: The bacteria that causes gum disease also appears to trigger a dangerous immune response of inflammation throughout the body. Floss at least once a day to clear that bacteria and it could protect you from both heart disease and cancer, and may add 6.4 years to your life, says Michael F. Roizen, M.D., author of The RealAge Makeover (Collins Living, 2004).
Swear off sugar. Sugar has a dampening effect on white blood cells, so avoid foods and drinks that list sugar, cane juice, or sucrose as one of the first three ingredients. Replace sugary snacks with fruit-juice-sweetened products, and processed sugar with agave nectar or honey.
Get a massage. Treat yourself to a professional massage on a regular basis. Research has shown that a 30-minute massage at least once a week raised the number of natural killer and other immune cells in breast cancer patients. Another pilot study found that even a single 60- minute massage raised levels of a key antibody in healthy women.
Meditate. Practice mindfulness meditation for at least 20 minutes each day. Sit quietly, focus on slowing your breath, and bring your mind back to your breathing whenever you feel distracted. In 2003, University of Wisconsin-Madison researchers found that healthy people who participated in an eightweek course in mindfulness meditation produced significantly more antibodies in response to a flu vaccine than a control group.
Try acupuncture. Go for a session of acupuncture once a week for three to six months, suggests Fred Lisanti, N.D., L.Ac., who practices Classical Chinese Medicine in Eastchester, N.Y. A 2007 study showed acupuncture stimulates activity in the body’s “natural killer” cells.
50 minutes of listening to upbeat music can boost your body’s levels of a
protective antibody that helps destroy bacteria and viruses—and lower levels
of the stress hormone cortisol.
Practice yoga. Regular yoga will lighten your system’s workload. Washington State University researchers found that breast cancer survivors who practiced Iyengar—a type of yoga that emphasizes precise alignment—three times a week for eight weeks had decreased activation of an immune system protein that “switches on” in response to stress. protective antibody that helps destroy bacteria and viruses—and lower levels
of the stress hormone cortisol.
Take echinacea. In 2007, researchers looked at 14 studies evaluating echinacea’s antimicrobial effect on the incidence and duration of colds and concluded that the herb “decreased the odds of developing the common cold by 58 percent, and the duration of a cold by 1.4 days.” Take 900-1,800 mg per day in three equally divided doses at the first sign of cold, flu, or illness, says Fred Lisanti, N.D., L.Ac.
Eat crunchy veggies. Try to get one cup of cruciferous vegetables—like broccoli, cabbage, cauliflower, turnips, bok choy, or Brussels sprouts—at least three to four times per week, suggests Michelle Babb, R.D., C.D., at Bastyr Center for Natural Health in Seattle. In one study, University of California, Berkeley, researchers found that DIM, a chemical produced when broccoli, cabbage, and kale are chewed and digested, enhanced the immune response in mice. UCLA researchers have since found that eating broccoli (which is rich in the antioxidant sulforaphane) may actually turn back the clock on an aging immune system.
500 milligrams of vitamin C daily will fuel your cells to fight infection, says
Lise Alschuler, N.D., president of the American Association of Naturopathic
Physicians. Eat plenty of vitamin C-packed foods like golden kiwi (90 mg),
Brussels sprouts (80 mg), or oranges (50 mg), or look a supplement with
biofl avonoids. Whenever you’re exposed to illness, bump up your intake to
500 mg every two hours, says Alschuler.
Lise Alschuler, N.D., president of the American Association of Naturopathic
Physicians. Eat plenty of vitamin C-packed foods like golden kiwi (90 mg),
Brussels sprouts (80 mg), or oranges (50 mg), or look a supplement with
biofl avonoids. Whenever you’re exposed to illness, bump up your intake to
500 mg every two hours, says Alschuler.
3 SUPER SUPPLEMENTS
1. TAKE PROBIOTICS. Probiotics (the “good” bacteria that live in our digestive tract) help your body absorb the nutrients it needs to keep up a resilient immune system. Look for probiotics in fermented foods like yogurt, kefir, and aged cheese, or check out supplement brands like Jarrow Formulas (jarrow.com) and Culturelle (culturelle.com). Take a dose of three to five billion CFU (colony forming units) daily, says Gary Huffnagle, Ph.D., author of The Probiotics Revolution (Bantam, 2007). 2. PICK A MUSHROOM EXTRACT. Take a mushroom extract supplement like AHCC (Active Hexose Correlated Compound) every day to activate your body’s most potent white blood cells and increase production of the “messenger chemicals” that help immunity cells communicate, say researchers from universities in Japan and the Yale School of Medicine. Try AHCC supplements from Quality of Life (q-o-l.com).
3. BOOST YOUR VITAMIN D. Although the RDA is 200-400 IUs, most holistic practitioners say women need 1,000 to 2,000 IUs of vitamin D every day. If vitamin D levels are low, “your immune cells may work more slowly and may not reproduce as quickly,” says Paul S. Anderson, N.D., professor of the naturopathic medicine program at Bastyr Center for Natural Health in Seattle. Ask your doctor for a vitamin D test. If you’re deficient, take vitamin D3 (cholecalciferol) supplements, and get outside for 15 minutes of direct midday sunshine.
Laugh more. The immune system appears to get a kick—literally—out of laughter. In a series of studies, researchers from Loma Linda University in California have found that laughter increases the number and activity of natural killer cells, other T cells, and antibodies in the body. Laughing—and even the anticipation of laughter—also decreases stress
Take elderberry extract. Elderberry supplements—rich in antioxidant flavonoids known as anthocyanins— can cut short a flu by as much as four days, according to clinical research. Look for the extract in tablet, lozenge, or syrup form by Sambucol (sambucol.com) or as Immunity Take Care from New Chapter (newchapter.com). Follow label guidelines for general immune support, and double the dosage to fight a bug.
Recharge your thymus. Your immune system’s T cells are nurtured in the thymus gland, located in your upper chest, says James Forleo, D.C., author of Health is Simple, Disease is Complicated (North Atlantic, 2008). Recurring bacterial or viral infections, allergies, and fatigue can all indicate an overworked gland. To help your thymus, Forleo recommends a chiropractic adjustment, which boosts your central nervous system and all gland functions. Or, take Thymex, a supplement by Standard Process (standardprocess.com) that contains bovine thymus extract. Follow label guidelines and use for only one or two months.
2 teaspoons of liquid ashwagandha—a common Ayurvedic herb—mixed
with eight ounces of organic whole milk can increase production of your
white blood cells, according to a team of U.S. researchers who announced
the findings in 2008. Find ashwagandha tincture through Ayush herbs
(ayush.com). Drink once or twice a week for general support, and three
times a day, for five days, whenever you’re fighting a virus or feeling run down.
Spend time with friends. Reams of research show that people who have a strong social support network tend to live longer than those who are less connected. A study with first-year medical students at Ohio State University found that those who scored highest on tests measuring stressful life events and loneliness had significantly lower natural killer-cell activity than their peers. with eight ounces of organic whole milk can increase production of your
white blood cells, according to a team of U.S. researchers who announced
the findings in 2008. Find ashwagandha tincture through Ayush herbs
(ayush.com). Drink once or twice a week for general support, and three
times a day, for five days, whenever you’re fighting a virus or feeling run down.
3 FORTIFYING FOODS
1. EAT BRIGHT, EAT RIGHT. The best way to get selenium and zinc, the antioxidants you need to wipe out disease-causing free radicals, is to eat six to eight servings per day of colorful fruits (apples, oranges, and berries) and vegetables (like carrots, spinach, and broccoli), says Michelle Babb of the Bastyr Center for Natural Health in Seattle. As a rule of thumb, one serving is ½ cup of chopped fruit or veggies or one medium-sized piece of fruit.
2. GO WITH GARLIC. Flush out potentially dangerous microbes with one or two cloves of garlic a day, says Alschuler, N.D. Or, take an aged garlic extract supplement, such as Kyolic (kyolic.com), which contains all the allicin and other antimicrobial compounds found in the real thing, minus the odor.
3. DRINK TEA. Research suggests that L-theanine, found in black, green, oolong, and pekoe teas, may enhance the disease-fighting capabilities of the immune system’s T cells, allowing them to defend better against invading bacteria. Drink two to four cups of tea per day for a potent brew of amino acids and antioxidants. In addtion, tea’s dietary phenols also inhibit the growth of harmful bacteria in the gut.
Read more Health articles.