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Diabetes (Type 1): A disease that occurs when the pancreas produces too little insulin to regulate blood sugar. Symptoms include increased thirst, weight loss, fatigue and increased urination.
Multiple sclerosis: An auto-immune disease that affects the central nervous system (brain and spinal cord). Symptoms include fatigue, tremors and weakness in one or more extremities.
Pernicious anaemia: Caused by the lack of a substance needed to absorb vitamin B12 from the gastrointestinal track. Symptoms include fatigue, unsteady gait and bleeding gums.
Rheumatoid arthritis: A painful long-term disease that causes inflammation of the joints and surrounding tissues.
Most auto-immune disorders are chronic but can be controlled with medication. The outcome of treatment will vary with the disorder but the aim is to reduce the immune response against normal body tissue while leaving intact the immune response against invading antigens.
Allergies (#ulink_5a0dbeb6-563a-56cf-b68b-e9b9356dd593)
Allergic disorders occur when the immune system over-reacts to exposure to substances in the environment and triggers defence mechanisms such as swelling, watery eyes and sneezing. The substances that provoke this over-reaction are called allergens, and over-reactions to allergens are typically controlled by medications called antihistamines.
When an allergen enters the body of a person with a sensitive immune system, histamine and other chemicals are released by certain cells. It is these that cause itching, swelling, watery mucus production, skin rashes and other symptoms. Such symptoms are inconvenient and unpleasant but are not life-threatening; treatment generally involves the use of medications, such as antihistamines. Sufferers can also take steps to reduce their exposure to known allergens.
The most common allergic disorders include:
Asthma: A respiratory disorder that involves an allergic response by the lungs and can cause breathing problems. If the lungs are sensitive to certain allergens, such as pollen or dust mites, this can trigger a narrowing of the breathing tubes in the lungs, making it hard for the person to breathe. Asthma symptoms can also be triggered by respiratory infections, exercise, cold air, stress, smoke and other pollutants.
Eczema: An over-sensitive reaction that occurs in the skin and causes a scaly, itchy rash. Exposure to environmental irritants can worsen symptoms, as can dry skin, exposure to water, temperature changes and stress. Consult your doctor for a diagnosis of eczema because it can be hard to differentiate from other skin disorders.
Food allergies (to products such as nuts), seasonal allergies (such as hay fever) and environmental allergies (to organisms such as dust mites). All of these are also caused by an over-sensitive immune system, which leads to an incorrect immune response when the immune system reacts to allergens or substances that are generally harmless.
Improving your immunity (#ulink_a63546e3-4051-5c0f-9a2b-385e1f9d65d4)
A large number of health problems can be linked to an under-par immune system. On the surface, the symptoms of hay fever may seem quite different from the painful, inflamed joints of arthritis or the wheezing of asthma. They are all triggered, however, by an immune system that is struggling to cope with the pressures being placed on it.
There are a number of reasons why your immune system may be compromised or struggling. It is important to understand that in the majority of cases your immunity can be weakened or strengthened by factors within your control. Although the immune system is less efficient in children and the elderly, even the most susceptible person can boost their immune system by:
keeping up to date with vaccinations
avoiding common enemies of immunity
heeding the warning signs of an immune system under pressure
making the right diet and lifestyle choices.
Vaccination (#ulink_40701270-3d1f-55b1-824e-17051ffce854)
Your doctor can help you stay healthy by offering you appropriate vaccinations to reduce your risk of getting infected with diseases that are potentially life-threatening. Many vaccines are given in childhood, but adults can also be vaccinated to prevent illness such as tetanus and influenza.
Your body can become immune to bacteria, viruses and other germs by getting a disease – this is called natural immunity. Immunity can also be developed through vaccines – vaccine-induced immunity. Vaccines work by stimulating an immune response without causing disease. Several doses of a vaccine may be needed for a full immune response and it should be noted that vaccines are not free of possible side effects, which often include swelling at the injection site or a mild fever.
Vaccines are the first line of defence against diseases such as polio, measles, tetanus, mumps, rubella, influenza and diphtheria. Were it not for the widespread use of vaccines, a far greater number of deaths would have occurred in childhood, and a great many more people would be living with the chronic and crippling after-effects of disease.
Despite the proven benefits of vaccines there is public concern about their safety and possible side effects, but vaccination continues to be strongly recommended by doctors because gaining natural immunity involves considerable risk.
Vaccination is generally considered by health experts to be the right thing to do as it protects you as well as others. If you have any concerns about vaccinations for which you or your child are eligible, however, it is important to discuss them with your doctor before you come to an informed decision. You can also look at the following website: www.immunisation.nhs.uk. This is an up-to-date source of information on vaccines, disease and immunisation in the UK. Whatever you decide, remember that the overwhelming majority of evidence and research suggests that vaccinations save lives.
The flu jab (#ulink_423d5f20-64ac-5d79-8cb0-fe4ad721463e)
Catching flu is tough for most people but for some, especially the elderly, it can lead to serious illnesses such as bronchitis and pneumonia that may lead to hospital treatment and – in severe cases – death. That’s why doctors advise all people over the age of 65, and those with long-term medical conditions, to have a yearly flu vaccination.
The best time to have a flu jab is between late September and early November, to prepare for the winter months. The flu virus mutates frequently, which is why yearly jabs are advised to guarantee protection against the latest strain of the virus. If you think you need a flu vaccination, check with your doctor or ask your local pharmacist for advice. Bear in mind that it takes between seven and ten days for the vaccine to take effect, and that the flu jab doesn’t stop you catching the many other viruses that appear every winter.
Immunity enemies (#ulink_1b886952-efc7-58ce-8e52-2626e744bcba)
Although compromised immunity can be triggered by accidents and medication (or in rare cases, immuno-deficiency disease viruses such as HIV), the most common causes of below-par immunity are in fact related to diet and lifestyle choices. In other words, the strength of your immune system is strongly influenced by factors within your control.
A healthy immune system forms the basis of your well-being, so making it more efficient by avoiding anything that might compromise or weaken it is fundamental to good health. Listed below are factors that clinical experience and modern research have shown to have the most damaging influence on immunity, and which should be avoided to ensure good health.
Nutritional deficiencies: The immune system works best when you keep it supplied with a full range of micronutrients such as vitamins and minerals. A poor diet increases the likelihood of nutritional deficiencies and therefore weakens immunity. (For advice on optimising your immunity through diet choices, see ‘Part Two: Boosting immunity with nutrition’.)
Stress: Chronic stress causes the adrenal glands to secrete higher levels of corticosteroids, which depress immune function. (For advice on boosting your immunity through stress management, see ‘Part Two: Boosting immunity with lifestyle changes’.)
Depression: Research shows that people who are negative, moody, nervous and easily stressed have a weaker immune response than those who are more positive. (For advice on boosting your immunity with a positive attitude, see ‘Part Two: Boosting immunity with a Fighting spirit’.)
Lack of quality sleep: Lack of sleep seems to impair the healthy functioning of the immune system. (For advice on getting a good night’s sleep, see ‘Part Two, pages 92–93’.)
Sedentary lifestyle: Exercise enhances the overall functioning of the immune system, and protects against heart disease, cancer and osteoporosis, as well as being an effective way to relieve stress. Research has shown that people who exercise regularly are less likely to get colds than those who are not active. (For advice on immune boosting and exercise, see ‘Part Two, pages 94–95’.)
Over-exertion: Too much exercise can be as damaging as too little. Over-exertion suppresses T-cell function and other immune responses. (For advice on boosting immunity with a regular, moderate exercise plan, see ‘Part Two, pages 94–101’.)
Weight gain: Obesity increases the risk of cancer and heart disease, so maintaining a healthy body weight is a sensible way to encourage long-term immune health, as well as general well-being. (For advice on boosting immunity through weight management, see ‘Part Two, pages 102–103’.)
Alcohol, cigarettes and drugs: Alcohol in excess, together with smoking and taking recreational drugs are simply not compatible with a healthy immune system. The odd drink now and again is fine, but more than one drink a day depresses the immune system; drug use is a major cause of poor nutrition, which damages immunity further; and cigarette smoke contains high levels of dangerous chemicals, including cadmium, which is a powerful immune system depressant. (For advice on quitting smoking, see ‘Part Two, page 126’.)
Over-use of antibiotics: Over-use of antibiotics can cause unintentional suppression of normal immune system responses. (For advice on the sensible use of antibiotics, see ‘Part Three: Fighting Infection’.)
Environmental pollutants: All of the following three categories can compromise immunity and although it is impossible to avoid them completely, sensible use and taking the recommended precautions are advised.
Radiation: From mobile phones, televisions, microwaves, radio transmitters and computers.
Chemicals: From engine exhaust fumes, pesticides, herbicides, smoke, aerosols, paints and household products such as air fresheners, cosmetics, deoderants, detergents and furniture polish. Food additives, preservatives and colourings also fall into this category.
Biological: From house dust, dust mites and mould.
(For advice on avoiding environmental pollutants that can compromise immunity, see ‘Part Two, pages 146-167’.)
Is your immune system in trouble? (#ulink_b6cb19ad-5a45-5774-ac95-e569c64b57eb)
The earlier you recognise the signs and symptoms of weakened immunity, the faster you can take corrective action and decrease your risk of illness or poor health. Your immune system may be invisible but there are ways to tell if it is in trouble. Use the checklist below to see if your immune system is in need of a boost.
Do you feel as if you have lost your energy or get-up-and-go?
Do you feel the cold more than other people?
Do you get more than two or three colds a year?
Have you noticed a loss of libido?
Are you overweight?
Do you smoke?
Is your job sedentary?
Do you spend little time in natural sunlight?
Is your diet high in sugar and refined processed foods?
Do you feel stressed, up and down or just below par?
Are you forgetful?
Is it ages since you had a good night’s sleep?
Do you need coffee or other stimulants to get you through the day?
Is your skin dry or dull?
Do you suffer from indigestion, constipation or bouts of diarrhoea?
Is your neck stiff and sore when you move?
Does your breath smell?
Do you suffer from bleeding gums?
Do you suffer from eye strain?
Do you suffer from frequent headaches?
Can you sometimes hear high-pitched sounds in your ears?
Do you suffer from allergies?
Do you get food cravings or feelings of intense hunger?
Are you prone to thrush or cystitis?
Do your cuts or wounds heal slowly?
Do you suffer from anaemia?
Does your hair lack shine?
Do you often feel fed-up and run down?
If you ticked more than 5 boxes and you can’t find any logical explanation (for example, a stiff neck is to be expected if you slept in a draught; hunger is normal if you haven’t eaten for a few hours and so on), your immune system is definitely in need of a boost. Follow as much of the advice as you can in ‘Part Two: 100 Immune System Boosters’.
If you answered ‘yes’ to only a few questions, your immune system is doing its job well, but it’s still worthwhile reviewing ‘Part Two’ to find ways to turn any ‘yes’ answers you gave into ‘no’ answers.
Making immune-boosting diet and lifestyle choices (#ulink_11169d0e-68cf-5a4e-a2c9-2921c02da5bd)
Danger comes when your immune system is weakened, and invaders remain undetected and start to multiply. Some invaders are so powerful that they trample your body’s immune system, but in the great majority of cases research has shown that making the right diet and lifestyle choices is the most effective way to boost your immunity and protect your health.
Although vaccinations are a good insurance policy against disease, and medications can save lives, the first line of defence against unpleasant illnesses – such as colds and influenza – is to make sure your immune system is as strong and healthy as possible. The 100 immune-system boosters that follow will give you all the information you need to keep your body’s defences strong through informed diet and lifestyle choices. And whether you decide to incorporate one or all 100 boosters into your life, bear in mind that each one is designed not only to keep you as free from illness as possible, but to also help you feel great, look better and live longer.
PART TWO: 100 IMMUNE SYSTEM BOOSTERS (#ulink_897b5684-85a2-5f11-9303-269779708999)
Boosting immunity with nutrition (#ulink_f78500e1-8d00-560a-8252-9ec88c42e2bc)
1 Go Mediterranean
If you keep your body well nourished with a healthy, balanced diet, you can literally ‘eat yourself well’.
Nutrients are needed for every part of your immune system, and for renewal, repair and defence against infection and illness, so its strength will depend on the quality of your diet. It is therefore important to maintain a healthy, balanced diet that provides an adequate intake of vitamins, minerals and dietary fibre.
But what is a healthy, balanced diet? Studies have shown that the so-called ‘Mediterranean diet’ can offer protection against obesity, heart disease, osteoporosis, cancer and diabetes.
The Mediterranean diet is rich in fruits, vegetables and wholegrains, and contains adequate amounts of oily fish, nuts, seeds, legumes, diary products, lean meat or meat substitutes. Saturated fat, salt and sugar intake are limited, and processed, refined foods are off the menu entirely. Olive oil, the primary source of fat in the Mediterranean diet, is an excellent source of monounsaturated fatty acids that help to lower cholesterol. It is also rich in vitamins and antioxidants that fight cancer and lower the risk of developing degenerative diseases.
In a nutshell, research suggests that the Mediterranean diet, with its emphasis on a wide variety of fresh whole foods – along with the odd glass of antioxidant-rich red wine – is the template for a healthy immune-boosting diet.
2 Double take
The nutritional benefit that you receive from fruits and vegetables is unparalleled. Experts advise eating five to nine servings of fruits and vegetables per day; one way to maximise the variety of immune-boosting vitamins, minerals, fibre and antioxidants, is to make sure you eat two different colours of vegetables and fruits with each meal.
Each different-coloured fruit and vegetable contains unique health components that are essential to our health. The phrase ‘eating a rainbow of fruits and vegetables’ is a simple way of remembering to get as much colour variety in your diet as possible, so that you can maximise your intake of a broad range of nutrients.
Red: Tomatoes, berries, peppers and radishes contain nutrients that can reduce the risk of prostate cancer, lower blood pressure, reduce tumour growth and cholesterol levels, eliminate harmful free radicals, and support joint tissue in arthritis cases.
Orange and yellow: Carrots, yams, squash, oranges, papayas and other orange and yellow fruits and vegetables contain nutrients that can reduce age-related macular degeneration and the risk of prostate cancer, lower cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals and work with magnesium and calcium to build healthy bones.
White: Mushrooms, pak choi and pumpkins contain nutrients that can activate natural killer B and T cells, reduce the risk of colon, breast and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
Green: Kale, spinach, cabbage, alfalfa sprouts, mustard greens and collard greens are all examples of green vegetables that contain nutrients that can reduce cancer risk, lower blood pressure and cholesterol levels, boost digestion, support retinal health and vision, fight harmful free radicals, and boost immune system activity.
Blue and purple: Blueberries, pomegranates, grapes, elderberries, aubergines and prunes contain nutrients that boost healthy digestion and act as anti-carcinogens in the digestive tract.
3 Drink your lemons
Drinking a glass of lemon juice diluted with filtered water every morning is the perfect way to kick-start your digestion and boost your immunity at the same time.
Lemons contain bioflavonoids, a group of nutrients that boosts immunity by protecting the cells of your body against environmental pollutants. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavonoids fill up these parking spots there is no room for toxins to park. Bioflavonoids also reduce cholesterol’s ability to form plaques in arteries and lessen the formation of microscopic arterial blood clots, which can lead to heart attacks and strokes. Studies have shown that people who eat the most bioflavonoids have less cardiovascular disease.
Lemon is also the ideal food for restoring the acid–alkali balance in your body. Drinking freshly squeezed lemon juice in water first thing in the morning or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain your body’s internal balance at a pH that supports healthy bacteria, instead of the viruses and harmful bacteria that thrive in more acidic environments. Apple cider vinegar is another great way to improve your body’s alkalinity, but the taste of lemons is much more pleasant!
