Now that we are entering flu and cold season, it's important to know that prolonged stress and tension may lead to a general lack of energy, "run down" feelings, lethargy and a pattern of physical ailments. Colds, infections, fatigue and malaise may all be linked to a compromised immune system. Constant stress and anxiety are often large contributors to this type of physical vulnerability. This is a signal to STOP and begin making choices which will build your immune system, in a natural and healthful way.
It might be time to: SLOW DOWN and take better care of yourself.
Build your Body's Immune Powers:
- Well balanced diet- Less refined and processed foods.
- Diet high in fresh fruits and vegetables.
- Plenty of rest and learning how to RETRAIN THE BRAIN to turn off the WORRY CYCLE.
- Recreational Therapy: Activity to Oxygenate the body outdoors in fresh air, dressing appropriately, weathering the climate.
- Manage Your Stresses- Learn how to switch off the habit of fear and worry by following simple guidelines
to de-stress and desensitize and overactive mind and body.
Cut Down On:
- Animal Fats
- Sugar
- Alcohol
- Caffeine
- Processed carbohydrates (mixes, instant foods, fast foods, sweets)
Eat Plenty of:
Phytonutrients: Protect the body and fight disease:
Examples:
- Spinach, Sweet Potatoes, Carrots, Squash- Supply Beta carotene
- Oils for vitamin E (Natural Virgin Olive Oil)
- Citrus Fruits for Vitamin C (Oranges, grapefruits, lemons, limes)
- Protein rich foods: Lean poultry fish and meats
- Shitake and Mitake Mushrooms-high immunity food
- Black or Green Tea (decaffeinated recommended)...also hydrate with plenty of pure water.
- Chamomile, Echinacea, Garlic, Astragalus
- Salmon and Mackeral enhance immune system
- Variety in foods is also very helpful to ensure vitamins and minerals on a daily basis.
Factors that Compromise Immune System:
- Too much sugar (simple carbohydrates-candy, soda, sweets)
- Obesity
- High cholesterol
- Alcohol
- Too much Acetaminophen, Ibuprofen or Aspirin
- Excess Sugar in diet
- Excess Salt in diet
- High cortisol levels add to lowered serotonin levels, which stresses immune system.
- Avoid Fluorescent lights for long periods of time and overuse of electrical equipment, cellular and mobile phones
- Anger compromises immune system for up to 6 hours.
- Elevated blood pressure compromises the body's immune powers.
- Codeine compromises immune system.
- Heightened Adrenaline levels results in compromised immune powers.
- Electro-magnetic waves compromise immune powers.
- Over-use of Antibiotics compromise the immune powers of the body.
Food Facts and Rebuilding a Compromised Immune System
SUGAR: Compromises the Body's Immune Powers:
- Leaves body vulnerable to infections.
- Heavy sugar consumption adversely affects white cells
- Large contributing factor to damaged immune system
- Even small amounts of simple carbohydrates (sugar, soda, candy) reduces the ability of white blood cells to fight and annihilate bacteria.
- Complex carbohydrates (healthy carbs) and starchy carbs are highly recommended since they do not have the same negative effect as simple carbohydrates.
Lifestyle Changes to Boost the Body's Immune Powers
- Outdoor activity on a daily basis. Cold weather actually boosts the body's immune powers.
- Wholesome diet/nutrition plan- Fresh fruits and vegetables, whole grains and avoidance of stimulants.
- Swimming in cold water increases body's resistance to bacteria and viral infections.
- Eight hours sleep and relaxation.
- Exercise Regularly- 20 minutes, 3x a week (walk, hike, swim or bike)
- Decrease Stress- Learn art of detachment as you crowd out "intrusive thoughts and people" with positive interests, - people and activities.
- Connect to your power people- Surround yourself by intelligent individuals who add to your life rather than detract.
- Steam and stir fry foods.
- Bitter foods over sweet ones.
- Keep home clean and tidy (Hygienic)
- Natural Hygienic Products
- Morning sunlight builds immune system. Sunlight before 10:00 AM and after 4:00 PM (not over-exposure). Sunburn is stress on immune system.
- Avoid electric blankets (AC currents).
- Learn how to QUIET the inner voice of DOOM that surfaces when one is stressed, tired or run down.
Vitamins for Good Immune Function:
- Vitamin A
- Zinc
- Vitamin C
- B Vitamins Complex
- Vitamin E and Selenium
- Beta Carotene
- Bioflavanoids
- Zinc
- Garlic
- Omega 3 Fatty Acids
In closing, it is important to become vigilant during cold and flu season but it is also detrimental to spend this time of year being overly cautious and worrying. This in itself takes it toll and lowers immunity. Try to add happiness to your life by engaging in activities you love, being with people who make you happy and lowering stress in general. Yes, it is time to take responsibility for your immune system but it is also your obligation to yourself to enjoy life. Your prescription for good health is also maintaining a good life.
Dr. Ronnie Freedman
Anxiety Busters, Inc.
http://www.anxietybusters.com
Anxiety and Depersonalization Recovery Programs and Counseling
PH: 215-635-7111
Order Line: 1-800-670-HOPE
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