Winter is probably a reason and season for us all, young and old, healthy and ailing to seek protection against colds and viral infections, which lead us to take antibiotics or other drugs. The advantage of such protection is that immunity will be boosted to fight unforeseen viruses, bacteria, environmental toxins, food additives, and rogue cells caused by carcinogens. Another side benefit would be less suffering from allergies, asthma complications, autoimmune disorders, and cancer.
The simplest way to fortify the immune system is through enriching our diet with fresh fruits, vegetables, and whole organic foods plus regular activity, adequate sleep, and stress reduction. Taking daily supplements may sound like an easier way to boost immunity, but there is no guarantee that the body absorbs all their contents. Here are some natural and simple ways to make the body more resistant against viral infections.
Meals should include fresh raw (heat destroys vitamin C and enzymes) salads and vegetables of dark and intense pigments (deep red, dark green, orange-yellow) along with vitamin C-rich fruits and vegetables like citrus fruits, kiwi, berries, cabbage and its family, bell peppers, water-cress, and tomatoes. Your meal should be colorful and appetizing. Vitamin C’s potency does not only resist cold and flu viruses, but also raises interferon-producing T cells and killer cells to fight infections and cancer. If you cannot find fresh produce, take a daily vitamin C supplement of 1,000 mg to shorten a cold’s duration.
Garlic, onions, and ginger are important condiments, which are immune builders and infection fighters due to their powerful antibacterial and antiviral properties. They add flavor to cold-fighting chicken soup, warm the body, and increase antioxidants. Crushed garlic should be put aside for 10 minutes to release its active compound, allicin. Aside from being an immune booster and warming in winter, ginger, in infusions, is effective on the sinuses.
Vitamin E is not only good for the heart; this antioxidant seems to also stimulate natural killer cells and increase the number of B cells. It is said that vitamin E supplement of 200 IU daily improves immunity in both young and old. The natural form of the supplement is more expensive, but its absorbability is twice as much. Look for d-alpha tocopherol and not synthetic d1-alpha tocopherol. Vitamin E works best with vitamin C and selenium. Food sources of vitamin E are unrefined corn oils, sunflower, sesame, other seeds, wheat germ, almonds, peanuts, legumes, tuna, sardines, salmon, and yam.
Other immune-boosters are mushrooms. Shiitake, maitake, and reishi have potent medicinal powers. Fresh and dry shiitake are available in our supermarkets; I am not sure about the others. Maitake D-fraction is the best form of this supplement type, as it delivers a high amount of the active compound, 1,6 beta glucan. If you intend to take it all year-round, you should take a break of two weeks every six weeks. Elderberry supplements and infusions are recommended by herbalists to fight flu and viral infections. According to Okalahoma City Dr. Larry Altshuler, author of Balanced Healing: Combining Modern Medicine with Safe and Effective Therapies, “(Elderberry) extract inhibits replication of several strains of influenza A and B.”
A Norwegian study shows that taking elderberry extract at an early-stage of the flu spared patients cold symptoms and shortened the recovery period. My experience with this herb is good. Elderberry supplements gave me better results when I combined them with vitamin C, Echinacea and Boswellia, Oliban (luban shihri in Arabic). Tea, green, white, or red, is high in antioxidants that raise immunity. A Harvard study found tea drinkers to have T cells that were more responsive to bacteria than coffee drinkers. Keep on enjoying your cup of tea, but add to it the following protective herbs: oregano, thyme, chamomile, mint, or hibiscus.
Echinacea is another herb that offers immune benefits to reduce cold symptoms and their duration, but its use should not exceed ten days. Rooibos, a South African herb, is very rich in antioxidants. It has strengthening immune-building powers.
No matter how many immune-boosters you take, if you do not avoid immune-busters you will still be susceptible to colds, viruses, bacteria, and disease. Environmental pollution and toxins in food and household products can exhaust the immune system. These invisible health-offenders are everywhere.
Beware of molds in air-conditioning ducts and showers. They contain substances that inhibit immunity. Because molds thrive in moist atmospheres, humidity should be reduced in homes. Affected areas should also be cleaned thoroughly with alkaline solutions.
Volatile chemical compounds in cleaning agents, liquid soaps, solvents, air fresheners, and cosmetics pose high risk to the immune system through inhalation. For protection, use environment-friendly alternatives or reduce using such products.
Phthalates and dioxin, chemicals found in plastic wrap, inflatable toys, food packaging, nail polish, and cosmetics, are immune-suppressers and in high doses life-threatening. To protect health, read labels; keep children away from chewing at soft plastic toys; and wrap food in waxed paper.
Long exposure to direct sunrays can weaken the defense mechanism, resulting in reviving dormant viruses like chicken pox and herpes. Avoid direct sunlight to lessen its negative effects.
Encourage green parks and planting trees in your neighborhood to counteract car exhaust, pollution, and radiation. Keep your air clean to preserve your health
Remember, only a healthy and effective immune system is capable of providing you with the necessary protection all the times.
— Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to www.arabnews.com for previous articles.
