BOOSTING YOUR IMMUNE SYSTEM

There are estimated to be 35-50 million cases of flu that will afflict Americans each year.  The good news is that researchers have begun to unlock some of the secrets of the body's protective shield- the immune system.  Pam Smith, a registered dietician and wellness expert, offers the following tips to enforce your own personal border patrol and outsmart the bugs!

1. EAT POWER FOODS-  This strengthens your barricades to sickness.  Whole-grain carbohydrates not only give you energy, they supply much needed Vitamin B6, selenium and magnesium that activate your infection-fighting troops within.  Power proteins provide Vitamin D, iron and zinc.  Essential vitamins and minerals keep your immune system humming, so eat lots of brightly colored fruits and vegetables.  They are loaded with beta-carotene, Vitamin A, folic acid, Vitamin C and other B vitamins that help prevent viruses from multiplying.

2. TAKE A HIKE- Moderate regular exercise has been shown to boost the immune system significantly.  It increases the activity of white blood cells and natural killer cells, both of which seek out and destroy viruses.  Research shows that those who exercise regularly simply get fewer colds than those who just love their couches.

3. LIFT UP THE STRESS SHIELD- Studies have shown that people who are under chronic stress are more likely to get sick than those who are under less pressure.  During stress situations, hormones are released that suppress the activity of immune system cells making people open to attack.  Unprocessed emotions have the same effect, so don't bury, but rather, deal with problems and get help.  As silly as it sounds, even laughing at problems helps. Hormones that cut the immune dampening effects of stress are released.  You can outsmart the bugs with a smile.

4. DRINK TO YOUR HEALTH- With low humidity and over heated buildings, you can quickly become dehydrated.  This dries out nasal passages and keeps them from their function of trapping and eliminating viruses.  Drink your eight glasses of water a day.  It does a lot!

5. GET SWEET SLEEP- Studies show that people who are sleep-deprived experience as much as a 50% drop in their natural killer cells that fight invaders.  The body can bounce back though, very quickly, with a good night's sleep.

6. CONSIDER A FLU SHOT- Consult your physician to see if you are a good candidate for a flu shot.

7. BE A GIVING FRIEND- It has been shown that people with a network of friends and those that take opportunities to give of themselves, are nearly four times less inclined to pick up the colds and flu virus they are exposed to.  Demonstrating love and compassion can give an amazing boost to the immune system!

FREQUENT HAND WASHING with soap and water will help protect you from viruses.  If you do become ill, you should stay home from school until you've been without fever for 24 hours.  This helps to hasten your own recovery and prevent the spread of illness to others.

Source: Pam Smith's Living Well On-Line/December 2003.