Healthy Immunity!

When most people think about the immune system, they think about flu shots and the sniffles that come with the advent of fall. This is one aspect of the manifestation of the immune system being challenged. Our immune system's are also called upon to address changes in cell turn-over and pick out the bad ones that are starting to make abnormal changes that can lead to cancerous cells. In addition, our body must cope with environmental toxins which the lymphatic system must work hard to eliminate so they don't disrupt our body's normal functions. Part of the immune system's arsenal is the process of inflammation which is intended to be short lived so it can serve it's purpose of fighting and eliminating foreign invaders and other damaging substances. If this process goes unchecked it can create an environment for disease rather than successfully manage the imbalances that will occur in the normal course of human life. However, even in this modern society, there are lifestyle choices you can make that support the health of the immune system with it's demanding job.

Having a vibrant immune system is dependent upon multiple factors and does not rest only on one healthy behavior. As with any aspect of health, it's the lifestyle habits that make the greatest impact and the complexity of the immune system demands this approach. So rather than waiting til the fall bugs are in full swing, make steps to boost and normalize immunity so the many functions of this system are in top shape. The following steps not only improve it's fighting capacity, but also potentially prevent and manage autoimmune responses. This is when the immune system starts to identify your body's own tissues as foreign and continuously mounts an anti-body attack which allows inflammation to persist.

Eat with health in mind!
Diet cannot be stressed enough. Our western diet promotes unhealthy fats, refined grains, sugar and artificial food compounds such as sweeteners and contrived fats. Our bodies thrive on whole foods such as vegetables, fruits, legumes and for some, small amounts of animal protein. Sugars not only tax your blood sugar regulation, they impair your immune system by stealing Vitamin C's receptors. Poor quality fats increase inflammation and make your lymphatic system work hard to get rid of them. On the flip side, essential fatty acids such as Omega-3's control inflammation and fresh produce provides the array of micronutrients, vitamins and minerals that your immune system needs to function. As well, all of these tips are important to improve the integrity of your gut which houses roughly 2/3's of your immune system's processes.

- avoid added sugar and enjoy fresh whole fruits a few times a day
- eat 5 to 9 serving of fresh vegetables in an array of colors (wash all produce well to manage the little bugs)
- eat 2 servings of fatty fish each week or take a fish oil supplement with a combined gram of EPA and DHA
- use mostly olive and coconut oils as the oil of choice
- make sure you get tested for Vitamin D levels and if your level is below 40 ng/mL talk to your doctor about supplementation
- eat good quality protein with only small quantities of lean animal protein, shooting for between 0.6 to 0.8 grams of protein per kilogram of body weight per day

Get your sleep!

The human body needs roughly between 7 and 8 hours a night to complete all of the cycles of sleep. Sleep is not a luxury, but a necessity. This is the phase in our daily rhythm that we perform life sustaining biological maintenance. Lack of sleep time and quality has been correlated with a number of ailments including heart disease and cancer.

Drink plenty of clean water!

Everyone should be drinking the bare minimum of 64 ounces of water a day. If you take medications this number should be higher. In addition, those who drink caffeinated beverages should increase this number by 8 ounces for each cup of caffeinated beverage consumed. Exercise also increases the body's demand for hydration above and beyond the daily recommendation. Choose a clean source of water that you know has been filtered to remove both infectious agents and chemical toxins.

Keep your body moving...of course!

Exercise not only keeps your skeleton and nervous system functional, it normalizes your hormones and immune function. Frequent and moderate levels of exercise have been shown to increase the number and circulation of white blood cells which are responsible for fighting infections.

Normalize your stress response!

Understand how you react to the stress in your life. This society is not an easy one for the human animal that was intended to have short periods of heightened stress to help it survive and long periods of calm that enable it to return to homeostasis. This is where the system is alert, but settled and able to perform digestion and other critical functions. Practices that help you return to homeostasis when you don't need to be in fight or flight are absolutely critical for health. Yoga, meditation, biofeedback therapy and cognitive behavioral therapy are just a few of the avenues for understanding how to create a more healthy relationship to stress. None of us will escape the daily stressors, the difference lies in our ability to manage how it effects our own physiology.