2. Boosting Your Immune System
Immune
System
Help
For the most part, our immune system works on its own to defend
against disease and illness. Sometimes though, it is not strong
enough and we get sick. We want to boost our immune system
when we feel we may be weaker.
There are a lot of vitamins, herbs, and supplements out on the
market. Let’s take a look at some of these options:
The Immune System
Ways to Boost
Supplementing
*This presentation is not intended to provide medical advice. If you have a medical issue or are
considering taking a supplement or other product, please consult with your primary care provider.
3. Boosting Your Immune System
The
Immune
System
“The immune system is a network
of cells, tissues, and organs that
work together to protect the body
from infection. The human body
provides an ideal environment for
many microbes, such as
viruses, bacteria, fungi, and
parasites, and the immune system
prevents and limits their entry and
growth to maintain optimal
health”.
(NIH, 2014)
This system will try to identify those
microbes and react accordingly.
If the system does not work
together, or it does not recognize
the microbe, it will kick in the
immune response… fighting
infection of a foreign body. Being
sick is physical evidence of our
body fighting for homeostasis.
4. Boosting Your Immune System
Ways
To
Boost
Our healthy bodies naturally regenerate cells
and tissues within this system. Harvard
Medical
School
(2014)
has
several
suggestions for keeping healthy so our
bodies can continue this process:
Healthy Living Basics
• Don’t smoke.
• Eat a diet high in fruits, vegetables, and whole grains, and
low in saturated fat.
• Exercise regularly.
• Maintain a healthy weight.
• Control your blood pressure.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands
frequently and cooking meats thoroughly.
• Get regular medical screening tests for people in your age
group and risk category.
5. Boosting Your Immune System
Ways
To
Boost
Healthy living means healthy nutrition and
getting your essential nutrients. Here are
some dietary recommendations to ensure a
healthy immune system from WebMD (2012):
Button Mushrooms
“Button mushrooms have selenium and
antioxidants. Low levels of selenium have
been linked to increased risk of
developing more severe flu. The B
vitamins riboflavin and niacin, found in
these mushrooms, play a role in a healthy
immune system. Animal studies have also
shown mushrooms to have
antiviral, antibacterial, and anti-tumor
effects.”
Watermelon
“Hydrating and refreshing, ripe
watermelon also has plenty of a
powerful antioxidant, glutathione.
Known to help strengthen the immune
system so it can fight
infection, glutathione is found in the red
pulpy flesh near the rind.”
6. Boosting Your Immune System
Ways
To
Boost
Here are more dietary recommendations to
ensure a healthy immune system from
WebMD (2012):
Almonds
“A handful of almonds may shore up your
immune system from the effects of stress.
A recommended 1/4 cup serving carries
nearly 50% of the daily recommended
amount of vitamin E, which helps boost
the immune system. And they have
riboflavin and niacin, B vitamins that may
help you bounce back from the effects of
stress.”
Grapefruit
“Grapefruits have a good amount of
vitamin C. But science has yet to prove
that you can easily get enough vitamin
C through foods alone, without
supplementation, to help treat cold and
flu. However, grapefruit is packed with
flavonoids -- natural chemical compounds
that have been found to increase immune
system activation. Dislike grapefruits? Try
oranges or tangerines.”
7. Boosting Your Immune System
Ways
To
Boost
Here are more dietary recommendations to
ensure a healthy immune system from
WebMD (2012):
Low-Fat Yogurt
“A daily cup may reduce your chances of
getting a cold. Look for labels listing "live
and active cultures." Some researchers
believe they may stimulate your immune
system to fight disease. Also look for vitamin
D. Recent studies have found a link
between low vitamin D levels and an
increased risk of cold and flu.”
Garlic
“Garlic offers several antioxidants that
battle immune system invaders. Among
garlic's targets are H. pylori, the
bacteria associated with some ulcers
and stomach cancer. Cooking tip:
Peel, chop and let sit 15 to 20 minutes
before cooking to activate immuneboosting enzymes.”
For a list of all 15 immune boosting foods like
spinach and broccoli, check out the full PowerPoint
presentation online by WebMD (2012) listed in the
references.
8. Boosting Your Immune System
Supplements
It is always healthiest to
get your nutrients from
real food, but if you
have dietary
restrictions, food
allergies, or you are just
not getting the nutrition
from your food
intake, you might be
considering
supplements. The
National Center of
Complementary and
Alternative Medicine
NCCAM (2012)
provides a few tips.
“Take charge and get information. Marketing
standards – TV, print, labels, for supplements are
different from drugs.
"Natural" does not necessarily mean "safe." Learn
about the side effects, short term and long term.
Interactions are possible. Some dietary supplements
may interact with medications (prescription or overthe-counter) or other dietary supplements, and some
may have side effects on their own.
Be aware of the potential for contamination. Some
supplements have been found to contain hidden
prescription drugs or other compounds. Read the
labels and information.
Talk to your health care providers. Tell your health
care providers about any complementary health
products or practices you use, including dietary
supplements. This will help give them a full picture of
what you are doing to manage your health and will
help ensure coordinated and safe care.”
9. Boosting Your Immune System
Supplements
There are varied studies to show the effectiveness of popular
immune booster supplements. Here is a simple explanation by
Livestrong Foundation (2014):
“The immune system functions most efficiently
when adequate levels of micronutrients are
present in the body. When micronutrients become
deficient, immunity can become
suppressed, leaving the body vulnerable to
infections. A 2007 article published in the "British
Journal of Nutrition" notes that vitamins A, B-6, B12, C, D, E and folic acid, as well as minerals
iron, copper, zinc and selenium, all work to
improve immune function in different capacities.
The authors of the article note that
supplementation with these micronutrients can
enhance immune function. The simplest way to
ensure sufficient levels of these various vitamins
and minerals is to take a multivitamin.”
10. Boosting Your Immune System
Sources of
Information
for You
Websites Use in This Presentation
Harvard Medical School. 2014. How to boost your immune system. Retrieved from
http://www.health.harvard.edu/flu-resource-center/how-to-boost-your-immunesystem.htm
McKnight, Clay. Livestrong Foundation. 2014. The Best Immune Boosting Supplements.
Retrieved from http://www.livestrong.com/article/382809-the-best-immune-boostingsupplements/
National Center for Complementary and Alternative Medicine (NCCAM). 2012. Time
To Talk About Dietary Supplements: 5 Things Consumers Need To Know. Retrieved
from http://nccam.nih.gov/health/tips/supplements
National Institutes of Health (NIH). 2014. Immune System. Retrieved from the National
Institute of Allergy and Infectious Diseases at
http://www.niaid.nih.gov/topics/immunesystem/Pages/default.aspx
WebMD. 2012. PowerPoint: 5 Immune Boosting Foods. Reviewed by Kathleen M.
Zelman, MPH, RD, LD on March 28, 2012. Retrieved from
http://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods
11. Boosting Your Immune System
Sources of
Information
for You
Additional Websites
SuperTracker : https://www.supertracker.usda.gov/
The United States Department of Agriculture provides an online tool for journaling
food and exercise. This website also has a reports feature to breakdown your
nutritional intake and show you if you are getting enough nutrients in your food
intake.
National Institutes of Health Office of Dietary Supplements: http://ods.od.nih.gov/
This website is a valid credible resource for providing the current, researched
information about overall supplement information or individual supplement details.
More Resources
Health Care Professionals – Doctors, Nutritionists, and other professionals
Local presentations – at your near-by medical facility – check newspapers for events
