Supporting a Healthy Immune System
As the weather turns colder, you may find that your family
will be spending less time outside and more time inside
with the heater running. Your body’s natural immunity
against common illnesses will be put to the test now more
than ever, right down to the common cold or the flu.
What is Immunity?
Immunity is defined as having resistance to infection or a
specific disease; and your immune system is the network
within your body that recognizes and destroys invading or
foreign bacteria, viruses and germs.
The immune system is like no other bodily system, as it
is not just one organ but an interaction between many
organs, structures and substances within the body. Your
immune system has the task of patrolling and protecting
the body. It does this using a number of tools inside your
body: white blood cells, bone marrow, the lymphatic
system, specialized cells and body tissues, and specialized
substances that are present in the blood. All of these
must work together to protect the body against viral or
bacterial infections and disease.
Immunity Status
It’s not difficult to tell when your immune system is being
overly taxed; one of the first symptoms is fatigue. Other
symptoms to look for include chronic infections, frequent
colds and flu, frequent cold sores and sore or swollen
lymph glands.
A poorly functioning immune system can be caused by
many factors. These can include any of the following:
• Emotional state/stress
• Abrupt lifestyle changes
• Dietary habits/nutritional intake
• Surgical/medical treatments
• Prescription medications
When your immune system is not functioning at its best,
any exposure to germs, bacterial or viral infections can
lead to a serious health risk.
Healthy Changes
There are choices you can make for your family to help
them have strong and healthy immune systems. Then, as
children bring home bugs from school, your whole family
can fight them off successfully.
The first change should be dietary. Food provides energy
for our bodies and there are several vitamins and minerals
that are a fundamental part of a strong immunity,
The most important thing
to remember is that good rest is a prerequisite for a
healthy immune system, so begin to establish a simple
routine Sunday through Thursday that encourages your
child to get their much-needed sleep.
Some suggested routines to fight stimulation close to
bedtime can include:
• No TV, VCR, DVD or computer/video games in
the child’s room
• No homework right before bed
• Avoid TV, computer games within an hour
of bedtime
• Play soothing music or have “Story Time” with
little ones an hour before bed
Other Tips and Recommendations
To help support your immune system and keep it
operating at peak efficiency, consider the following
healthy lifestyle choices for you and your family:
• Increase your water intake – you should be
drinking at least 8-10 glasses of water per day to
boost the immune system and flush out toxins
• Exercise regularly – daily physical activity for 30
minutes a day will improve your overall health and
give your immune system the boost it needs
• De-stress – be sure to include regular relaxation
and down-time into your weekly schedule as stress
will quickly wear down your body’s natural defenses
• Vitamins A, C, E, Beta-Carotene and Selenium
are antioxidants, which are part of our body’s
natural defense mechanism – consumed in fruits
and vegetables
• The mineral Zinc is important because of the role it
plays in increasing your child’s resistance to infection
– found in red meats, eggs and most dairy products
• Magnesium is another important mineral essential
for boosting your child’s immune system – available
in legumes and milk
Additional dietary changes that can help support your
family’s immune systems include:
• Eat three meals and two snacks a day – making sure
that at least four out of the five are rich in protein
and dark green vegetables
• Purge the kitchen, eliminating all junk food and
snacks – or – store them in a medium sized
Rubbermaid container in the garage or master
bedroom out of the reach of children (make it an
effort to get to these items so they won’t be
consumed as easily or as frequently)
• Reduce sugar intake as much as possible – studies
have shown a high intake of processed sugar
adversely affects the immune system as it impairs
the ability of white blood cells to sweep up and
kill bacteria
• Keep fruits, nuts and boxed raisins on the counter;
celery with peanut butter or other “like” items in the
fridge; go to your local health food store to find
some other great tasting alternatives. (ie. European
or whole grain breads, cheeses and fruits)
• Consider taking the time once every six weeks to
write down what your family eats for a week and look
for areas of improvement.
Finally, make sleep a high priority for your entire
family. Long considered a restorative process that is a
fundamental part of a healthy body, recent clinical studies
have found that sleep is also a crucial part of a properly
functioning immune system. In fact, a sleep-deprived
individual’s immune system includes patterns of alteration
similar to those found in depressed and alcoholic patients.
Herbal Remedies
The most popular natural remedy for supporting the
immune system is the herbal supplement. These are
Mother Nature’s cure for a poorly functioning or overtaxed
immune system.
• Astragalus Root is used to treat viral infections
including the common cold, it helps to
stimulate white blood cells and protects from
invading organisms
• Bayberry has antibiotic effects for sore throat,
coughs, colds and the flu
• Garlic is effective against many types of
bacteria, viruses, parasites and fungi as well as
has anti-inflammatory and astringent properties
• Aswagandha is a general stimulant of the
immune system – this herb is known to
counteract the effects of stress and promote
general well-being
• Ginseng is popularly known to provide support
to the immune system
• Goldenseal strengthens the immune system,
cleanses and detoxifies the body and has
antibacterial properties
• Echinacea is an herb that helps to stimulate a
variety of immune cells
• Green tea can stimulate the immune system
• Gargling or steaming with Apple Cider Vinegar
and water has proven health benefits
The Chiropractic Factor
Your immune system is a bodily system and as such is
controlled by your central nervous system. When your
spine is out of alignment or subluxated, your nervous
system suffers and this will affect all of your body’s
natural systems, including your immune system.
Your Doctor of Chiropractic is the only healthcare
professional dedicated to the understanding that a
properly functioning central nervous system will improve
you and your family’s overall health. Many patients report
back an improvement in their family’s quality of life after
beginning routine wellness Chiropractic care.
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