Boost Your Immune System

What is the Immune system?

The immune system is interesting and complicated. It is designed to defend you against millions of bacteria, microbes, viruses, and parasites. Whenever you get a cut or insect bite you can see the immune system working. Everyday you inhale thousands of germs (bacteria and virus) that are floating in the air. Your immune system deals with all of them. Occasionally a germ will get past it and you will have a cold , the flu, or worse.
Sometimes the immune system works incorrectly. Some examples of this are allergies (immune system overreacting to certain stimuli) diabetes (immune system inappropriately attacking cells in the pancreas and destroying them). Also as we age the immune system weakens for various reasons. Illness that didn’t bother you when you were twenty years old can put a sixty year old in bed for a week or more.

How does the Immune System Work?

Basically your immune system protects you in three different ways.

It creates a barrier that prevents bacteria and viruses from entering your body.

If the virus or bacteria is able to reproduce and start causing problem, your immune system is in charge of eliminating it.

If the virus or bacteria does get into the body, the immune system tries to detcet and eliminate it before it can make itself at home and reproduce.

Keeping the Immune System Strong Naturally

If you have been getting sick with the same illness over and over, it is a signal of a struggling immune system. Since it has such an important job, it is vital for good health and feeling well that we keep the immune system strong and in good working order. Here are a few ways to do that:

• Diet: Eat foods that are full of inflavanoids, plenty of protein and fruits and vegetables.

• Exercise

• Control stress

• Stay away from sugar

• Balance your omega-3, omega-6 and omega-9 intake

• Drink plenty of water

• Oil of Oregano: This is a natural antibiotic. 3 or 4 drops everyday will help prevent infection. You can gargle with it or put drops directly in your mouth, followed by a big glass of water
  

• Take probiotics: this is good bacteria which we need to keep out intestinal flora in balance.
  

• Get plenty of sleep

Immune Boosting Supplements

• Garlic -2400-3200 mg daily

• Ginseng –100-200 mg daily

• Echinacea –For prevention 2-3 capsules a day, if sick 6-8 capsules a day

• Glutamine -5-20 mg daily up to a maximum of 40 mg

• A good multiple vitamin

• Vitamin A -50,000 IU

• B complex -100-250 mg daily

• Vitamin C –Start with 1,000 mg and work up

• Vitamin E -400-800 IU natural (not synthetic) daily

• Zinc - 25 mg daily
  

All amounts are suggestions only.

My Favorite Health Recipe of the Month

Pumpkin Nut Bread

Ingredients:
3/4 cup whole wheat pastry flour
3/4 cup unbleached flour
2-1/4 teaspoon aluminum free baking powder
1/4 teaspoon sea salt
1-1/2 teaspoons pumpkin pie spice
3/4 cup pumpkin puree
1/2 honey or maple syrup
1/4 cup walnut oil
1 teaspoon vanilla extract
1/4 cup raisins
1/4 cup finely chopped walnuts
Yield: 1 loaf

Preheat oven to 350. Spray olive oil cooking spray in a 9x5x3 loaf pan. Set aside.

In a large mixing bowl mix the dry ingredients.

In a separate smaller bowl mix the pumpkin with the maple syrup, walnut oil and vanilla.
Stir that into the dry ingredients. Mix well, until well moistened.

As this recipe has no eggs or dairy the batter will be very thick. Don't worry, it comes out wonderful! Gently fold in the raisins an walnuts. Transfer to greased loaf pan. Spread out evenly and bake for 45 minutes. Remove from oven, cool about 10 minutes before removing from pan. Delicious served warm with butter.

Coming soon to Health Works: How to Boost and Maintain Your Immune System

BETTER SLEEP FOR BETTER HEALTH

Natural ways to get a good night’s sleep can be tricky. Here I’ll walk you thru some of the basics. Getting enough sleep for the sleep deprived is a complicated balance of all the proper ingredients. The exact mechanisms of how sleep rejuvenates the body and mind is still mysterious, one thing sleep specialists and scientists do know is that adequate sleep is necessary for healthy functioning. Research shows that all mammals need sleep, and that sleep regulates mood and is related to learning and memory functions. Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level. Before we get into solutions let’s take a look at the most common sleep disorders.

FOUR MOST COMMON SLEEP DISORDERS

• Sleep apnea is a breathing disorder that occurs during sleep, typically accompanied by loud snoring; consists of brief periods in which breathing stops throughout the night

• Insomnia-not a disorder but a complaint consisting of one of the following: difficulty falling asleep, difficulty staying asleep, waking up early, and sleep state misperception. These can be caused by stress, anxiety and life events.

• Narcolepsy-the irresistible need to sleep no matter how much many of hours already slept. A chronic disorder of the brain, often thought of as an intrusion of dreaming sleep (REM) into a waking state.

• Restless leg syndrome-a discomfort in the legs while reclining which is relieved by moving or stimulating the legs.

BETTER SLEEP AND EXERCISE

Research shows that exercise is certainly good for one’s body and health, but it should be done at the proper time or it could inhibit your ability to sleep. A good workout will make you more alert, speed up your metabolism and energize you. Exercise right before bedtime can lead to a poor night’s sleep. Experts recommend exercising at least three hours before bedtime, and the best time is usually late afternoon. Exercising at this time is beneficial because body temperature is related to sleep. Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it’s important to allow the body time to cool off before sleep.

RELAXING ENVIRONMENT FOR BETTER SLEEP

In order for any natural remedy to work you must first set the scene. In the case of a good nights sleep most sleep experts agree that your bedroom should be used only for sleep and sex. The computer, telephone, and games should not even be in your bedroom. If there is a television, it should be left off as bedtime approaches. The decor of your bedroom should be soothing to you.

BEDTIME RITUALS THAT WORK FOR BETTER SLEEP

Plan to go to bed and get up at the same time everyday. All the experts will tell you that you need a bedtime ritual that gets your mind ready for sleep. Plan to go to bed and get up at the same time each day. About an hour before bedtime start winding down by doing one or more of the following:

• Drink a cup of herbal tea (no caffeine)

• Take a hot bath with your favorite bubbles or oil

• Turn off the TV and put on some soft music

• Try deep breathing, massage and relaxation techniques

• Do whatever is calming to you and you'll be on your way to a restful night.

NATURAL SLEEP AIDS

There are many sleep aids on the market. Drug type sedatives can make you feel drowsy the next day, can be addictive, and might have some nasty side effects. For alternatives go natural. There are many good brands out there, so experiment and find the natural sleep aid that works best for you. The most common and widely used ingredients for natural sleep aids are:

• Valerian – an herb

• Melatonin – a hormone found naturally in the body

• Kava – anti anxiety herb

• Magnesium – natural relaxant

• Chamomile – an herb

DON’T GIVE UP ON BETTER SLEEP

Sleep patterns are invariably hard to break so have patience and keep trying. Once you find the right combination your body will slowly begin to allow you to sleep more readily and easily. Eventually you will begin getting the rest you require.