Are germs walking through your defense system? … Here we look at lifestyle changes that aim to strengthen your defense against germs and other immune health compromising conditions.
The BodyMindLink series by Dr Ray Pataracchia ND provides insight on Nutritional and Naturopathic approaches that matter most and have the potential to benefit both your physical and mental health. In this series we look at the treatment approaches and body-mind-links of aging, tiredness, mental performance, work performance, digestive problems, food intolerances, stress, cardiovascular health, insomnia, weight problems, and chronic disease. Winter 2014 blog themes rotate between the topics of longevity, immunity, and weight problems. Clinical approaches discussed are implemented by the Naturopathic Medical Research Clinic in Toronto, Ontario.
Immunity (Part 3): The Healthy Immune Lifestyle – A Naturopathic Perspective
Immunity – A Three-Part Blog Series
We divided ‘Immunity’ blogs into three subtopics: i) Combating Colds and Flu’s with Immunity Nutrients, ii) Autoimmune Health – A Naturopathic Perspective, and iii) The Healthy Immune Lifestyle (current blog).
Healthy Immune Nutrients & Naturopathic Treatments
Healthy immunity nutrients and naturopathic treatments can help reduce the severity and onset of cold’s and flu’s, recurrent infections, and food/environmental allergies. Nutrients and naturopathic treatment can also help reduce autoimmune symptom severity. If you have an autoimmune compromising condition such as Hashimoto’s thyroiditis or rheumatoid arthritis, your immune system is working overtime and depleting your energy reserves; this in turn makes you vulnerable to germ invasion (colds, flus, etcetera). The top naturopathic syndromes affecting overall physical and mental health are also associated with improving overall immune system function.
The Healthy Immune Lifestyle
What we do from a lifestyle perspective is important to our overall health.
Here we look at boosting your immune system by optimizing diet, avoiding stress, using water therapy, and getting adequate sleep and exercise. We also discuss germ avoidance at home and work.
Optimal Dietary Lifestyle for a Healthy Immune System
The optimal diet for our immune system is one that maintains high quality protein intake, regular meals (includes a big breakfast), eating warm foods, getting adequate fiber and water, and avoiding sweets, junk food, and ‘foods that make you sick’ (i.e. ‘foods that you do not tolerate’; e.g. gluten, dairy).
High Quality Protein Intake – A Healthy Immune Approach
Protein use and assimilation are pivotal to your immune health. The body uses protein for several purposes (to make skin cells, mucosal lining, enzymes, and metabolites) but one vital use for protein is the making of antibodies to fight infection. The immune system is on guard every minute of the day which puts great demand for protein intake. Protein-dependent skin and mucosa act as direct barriers to germ invasion. When you are sick with a cold of flu (or if you have an autoimmune condition) your body has even greater demand for protein.
Meat and eggs are considered the highest quality protein source which easily allows you to maintain adequate protein nourishment. Vegetarians can maintain adequate protein nourishment by keeping legume and grain (if tolerated) intake up and taking protein powders or supplements.
High quality protein is great but mineral and vitamin nutrients are important to immune health as well. For that reason be sure to eat a variety of foods – a good rule of thumb is to have a colorful plate of food at mealtime.
Eat Regular Meals & A Big Breakfast – A Healthy Immune Approach
Often the morning meal resorts to ‘comforting’ foods that require little preparation and are protein deficient. If we have a really busy schedule we might get higher quality proteins in at dinner time and this is good. That being said, morning meals that have high quality protein are ideal from an Oriental medicine perspective. In Oriental medicine it is between 7-9am that our body is most receptive to utilizing and benefiting from protein.
One way to improve morning food intake is to make use of left overs for breakfast or lunch. Be sure to eat three solid meals a day. Here is a high-protein recipe archive for your reference.
Eat Warm Foods and Drinks – A Healthy Immune Approach
Don’t eat right out of fridge. Cold temperature foods lower your body temperature and thereby inhibit digestive enzymes reactions; this inhibits food breakdown and reduces the number of nutrients that we derive from food.
Here are two basic Naturopathic guidelines to keep in mind:
1.) Drink water without ice (remember to ask for room temperature water without ice when you eat out)
2.) Soups are a great food choice, considered one of the most nutritive meals that you can consume. Broth-based soups loaded with high quality protein (e.g. meat, eggs) are nutrient dense and readily absorbed. Soup recipes are found on my gluten-free, high-protein recipe archive.
Get Adequate Fiber and Water – A Healthy Immune Approach
Water flushes out toxins and foreign proteins (those proteins that our immune system flags as not being a part of ‘self’, hence ‘foreign’) which helps us reduce the workload imposed on our immune system and liver (the major organ involved in neutralizing toxins for removal).
Fiber helps keep bowel movements regular and thus reduces toxic build-up in the colon. Toxic buildup in the colon depletes our immune reserve; the immune system has a significant presence in the colon where it is constantly keeping foreign matter at bay. If you up your intake of fiber foods (vegetables, fruit, grains) be sure to drink plenty of water.
Avoid Junk Food, Sugar, and ‘Foods That Make You Sick’ – A Healthy Immune Approach
Junk food has little nutrient value to help you prevent or fight infections.
Sweets or high sugar foods and drinks are known to significantly deplete your immune system.
In my clinical practice, gluten is one of the most culprit protein allergens seen and the vast majority of gluten sensitive patients do very well when they eliminate it. Today we see more and more evidence amounting that suggests genetic predisposition to gluten sensitivity. If you react to gluten your immune system can be significantly depleted, make you tired and weak, cause bloating or other digestive problems, skin problems, mood or behavior problems, schizophrenia and more. If you avoid gluten you should also avoid gliadin, the protein found in oats; both are structurally similar and cause similar allergenic reactions. The gluten-free, high-protein recipe archive is a good reference here.
Dairy is another common food intolerant that depresses your immune system. You can be allergic to almost any food.
You should never do an elimination diet if you are avoiding an intolerant food at the expense of reducing your caloric intake. A good break from the food intolerant is needed so the body can start normalizing function and this can take several weeks or months. Avoidance of the intolerant food item for a good period of time is essential, followed by a re-introduction to test if you react to it. If you are intolerant to a given food item then every time you are exposed to it (intentionally or unintentionally) you will get an undesirable effect that effect propels you to avoid it.
Stress Avoidance for a Healthy Immune System
Stress depletes your immune system and is associated with thyroid, adrenal, and heart conditions that can worsen with time; details of stress related issues are documented in my blog series on workplace stress, post-traumatic stress, and mineral deficient stress.
Water Therapy for a Healthy Immune System
You can strengthen your immune system by alternating hot and cold water while taking a shower, then ending the shower in cold water.
‘Cold water’ in this context needs to be a tolerable cold and the healthier you are the more able you are to tolerate colder temperature extremes.
Alternating hot/cold water therapy can boost energy levels. This is important because in low energy states body systems (including the immune system) are much less efficient. [Mood also tends to be low if you have low energy; it is said that ‘you can’t be depressed if you have energy’.]
You can also get in the habit of doing neutral temperature baths with Epsom salt, this can be very calming, especially for those having difficulty falling or staying asleep.
Sleep & Exercise for a Healthy Immune System
Sleep is a restorative process and poor sleep is associated with compromised immune function. For good sleep hygiene and better sleep principles, see my blog series on insomnia and good sleep habits.
Exercise is fundamental to overall physical and mental health and it helps improve sleep quality and stress tolerance. It is important to get outside, get fresh air and exercise regularly. Naturopathic Pioneers endorsed ‘air baths’ in the form of outdoor hikes in the country. Indoor or outdoor sports can be an easy way to get exercise. Raising your heart rate for at least 15 minutes a day is a great goal; it can be as simple as walking the dog, or using a bike for commuting. Walking may be considered passive but it is actually an active exercise. Taking the stairs versus an elevator is also a healthy option.
Germ Avoidance for a Healthy Immune System
Habits that can help you avoid transmission of germs include regular hand washing, avoiding touching your face/eyes/nose/mouth (we inadvertently touch our face hundreds of times a day), and avoiding high-risk facilities (hospitals, care centers) as much as possible. Beware of daily objects that are potentially loaded with viruses and bacteria – door knobs, rails, washroom fixtures, and toilets. If family members are sick at home be sure to keep surfaces clean in your home environment, keep clean linens and towels, and limit direct contact. Those that are sick with a cold or flu need to cover their mouth and nose with a tissue (or sleeve if absolutely necessary) when sneezing, avoid close contact with others, and stay home from work.
Disclaimer: Information provided is not to be used for self-assessment, diagnosis or treatment. We advise the public to discuss these topics with their health care provider or book an appointment with our Toronto clinic.