Firing first in the war on sickness
Posted By DR. STUART KINSINGER
Posted 2 months ago
Every breath we breathe has cold and flu germs. Ask yourself this: Since we breathe these germs all the time, summer, winter, indoors and out, why are we not always sick? We're not, thanks to our immune system.
We do get sick when we are a "willing host," meaning when our immune system is weakened, the cold or flu virus attacks and invades. That's when we get sick, feel pretty crummy, wait a few days and then get back at it.
There are proactive strategies to avoid becoming a willing host. Regular hand washing and other external controls are all excellent and an essential part of prevention. The internal strategy sees strengthening the immune system with four key categories: sleep, nutrition, exercise and stress management.
Missed sleep triggers changes to the immune system, according to the experts (Annals of Neurology, 2005). Losing sleep decreases the body's ability to repair and restore all functions, including the immune system. Most of us know this from firsthand experience.
If we miss the usual quota for one or two poor nights, we can feel ourselves fighting off a cold or sore throat.
Some foods significantly contribute to an enhanced immune function. Fresh fruits and vegetables contain anti-oxidants including vitamin C. Mushrooms, garlic, cayenne pepper, green tea and chicken soup have all been researched in various trials over the past few years, and are all recommended as being useful in preventing colds and flu.
Sugar and junk foods should be avoided. Fresh, raw garlic has antifungal, antibacterial and antiviral effects. To no one's surprise, tobacco and other addictive substances impair the body's immune system.
Exercise is well documented as another important strategy in protecting against colds and flus. An article published in 2005 in the Journal of Applied Physiology showed that postmenopausal survivors of breast cancer who used an exercise bicycle had a significant increase in one of the key immune system chemicals, cytotoxin.
Those who participate in any regular, exercise activity, have fewer colds or flu.
Stress raises body levels of cortisol, one of the stress hormones. Excess levels of cortisol are linked with Type 2 diabetes, some cancers, depression, anxiety and post-traumatic stress disorder. Complementary and alternative health practitioners treat patients more holistically, and recommend natural stress management strategies as an essential part of optimal health.
Chiropractic and therapeutic massage patients know that having spinal manipulation to correct restricted vertebral joints and muscular massage helps boost energy and enhances the body's immune capability.
One study published in the 1990s showed that an increase in white blood cells resulted from manual care.
A number of clinical trials have shown that manipulation and acupuncture also stimulate endorphins.
There are various naturopathic and herbal supplements that have been tested for stimulating immune system function with varying degrees of evidence for their effectiveness.
Ginseng, a plant root, has immune boosting properties that increases the activities of white blood cells that kill off infectious microbes.
A number of trials have been done on ginseng and in one study published in the Canadian Medical Association Journal in 2005, individuals taking ginseng were half as likely to succumb to colds or flu.
There are other nutritional products that are also known to be effective. Zinc, vitamins A, C, E, aloe vera and astragalus are all used as effective prevention.
I have one patient who takes bee propolis daily and claims not to have had a cold or flu for over a decade.
The bottom line is that, as individuals, we are the ones responsible for our health, not the government or any other organization. The evidence is clear.
Through making simple choices we can protect ourselves. These strategies are natural, proven effective and have no negative side effects. They work from the inside out, enhancing our body's normal physiology.
Dr. Stuart Kinsinger writes an evidence based column on natural health and wellness issues. He is associated with Spinewerx, 245 Kent Street West, Lindsay 705-324-8211. Questions or comments are welcomed at kinsinger@sympatico.ca
