Top ways to boost your immune system

What is your immune system?

Our immune system is simply the body’s way of protecting us from germs (bacteria and viruses) and parasites. It recognizes our native cells and goes to work disarming any of those that are not, this can however cause complications for people with donated organs or blood transfusions as the body will reject anything it doesn’t believe to be its own. It’s also possible for our immune systems to over react to a relatively harmless invader such as pollen, which can result in hay fever and other allergies.

Adopting a healthy-living attitude

There are many factors that can impact the strength of your immune system, making sure we get plenty of rest is one of the most important. Sleep plays an essential role in strengthening our immune systems with many studies able to prove a direct link between lack of sleep and susceptibility to the common cold virus.

In addition to sleep, exercise also plays a key role when it comes to improving the strength of our immune system, helping to fight off simple bacterial and viral infections, it decreases your chances of developing heart disease, osteoporosis, and cancer.

We don't know exactly how exercise increases your immunity to certain illnesses, but there are a number theories.

• Physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu, or other airborne illness) and may flush out cancer-causing cells (carcinogens) by increasing output of wastes, such as urine and sweat.

• Regular exercise helps to send antibodies and white blood cells (the body's defense cells) through the body at a faster rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that "warn" immune cells of intruding bacteria or viruses.

• The temporary rise in body temperature may prevent bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.)

• Exercise slows down the release of stress-related hormones. Stress increases the chance of illness.

While exercise is defiantly beneficial it’s also wise not to ‘over do it’ Long hours of physical exercise or training can actually reduce the amount of white blood cells throughout your system.

Immune boosting foods?

Foods play an essential role in strengthening our resistance to viruses, by selecting the right foods its possible to dramatically reduce you susceptibility to colds and flu.

• Yogurt – Many types of yogurt contain live probiotic cultures, these healthy cultures help to keep your intestinal track healthy and disease free.

• Oats and Barley – These grains are great sources of beta-glucan, this dietary fiber has strong antioxidant and antimicrobial properties. In humans, it boosts immunity; speeds wound healing, and may help antibiotics work better.

• Garlic – Garlic come from the same family of plants as onions (Allium) and contains the active ingredient allicin, which helps to fight infection and bacteria.

• Fish – Fish contains a compound known as selenium that aids in the production of cytokines-proteins a by product of white blood cells. Your optimal dose: Two servings a week (unless you're pregnant or planning to be).

• Chicken Soup – Chicken is known to block the migration of inflammatory white blood cells, the soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power.

• Tea – Black tea can dramatically improve the strength of your immune system, in fact People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink.

• Beef – Beef is a great source of zinc, zinc deficiency accounts for the most common nutritional shortfall in both the UK and USA. Including zinc in your diet in extremely important for the normal development of white blood cells, a deficiency can lead to a number of more serious health issues.

Immune boosting supplements:

Dietary supplements can help to improve the health and function of your immune system, some of the most powerful immune boosters include: acidophilus, beta-1,3-D-glucan, bovine colostrum, coenzyme Q10, essential fatty acids, garlic, glutathione, kelp, L-arginine, L-ornithine, lecithin granules, extracts from maiitake, Reishi or shiitake mushrooms, manganese, quercetin, bromelain, selenium, superoxide dismutase and vitamins A, C and E.

A word of caution

Although nutritional supplements can help to boost and enhance your immune system its often wise to seek advance from a medical professional before embarking on a new supplementation regime.