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There is no simple panacea to insure health, as there is no substitute for a healthy lifestyle. Sugar, food coloring, processed fats, additives like BHT (butylated hydroxytoluene), and most of the 3,000 or so food additives allowed in the United States often act as anti-nutrients. For example, in 1985 it was reported that American agriculture uses 1 billion pounds of pesticides each year. That is 4.5 pounds for every man, woman and child in the country. These chemicals have many adverse effects, and are a serious problem for the immune system.
Pharmaceuticals constitute another important category of anti-nutrients. If drug therapy is short, the effects are usually not especially severe. However, if one takes a drug for months or years, the nutritional effects of the drugs should be taken into account.
Excessive dairy consumption has been shown to create health problems. For example, excessive consumption of cow’s milk is often one of the major factors contributing to susceptibility to common infections. Also, according to Dr. Schmidt in his book Childhood Ear Infections, simply eliminating dairy products is often all that’s required to solve the riddle of recurrent ear problems in children.
Just as there are substances that are anti-nutrients, there are substances that promote health and boost the body’s immunity. This chapter discusses what constitutes a healthy diet and identifies vitamins, minerals, and herbs that boost immunity and increase resistance to diseases. There is also a brief overview of other factors that promote health and well-being
Vitamins were discovered around 1910 and prior to that were referred to as “accessories” needed for the diet. Minerals are necessary for growth, vitality and general well being and must be balanced by vitamins. The human body does not manufacture minerals. Eighteen minerals are considered important for maintenance; mainly, calcium, potassium, magnesium, chloride, sodium, phosphorous, and silicon. Trace minerals that also are needed include iron, chromium, copper, iodine, manganese, fluoride, selenium, molybdenum, and zinc.
Vitamins are considered to be important as they regulate metabolism through enzyme systems. Vitamins are essential to the normal functioning of biochemistry and cellular activity. A vitamin deficiency can create havoc with the immune system and create a variety of illnesses.
There is a great deal more information on vitamins and minerals than contained in this course on each vitamin, mineral, amino acid, etc. Only the latest in research findings are discussed herein.
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C also helps in forming red blood cells and preventing hemorrhaging. Among other benefits, vitamin C aids in the metabolism of amino acids (phenylalanine and tyrosine). Studies in Russia have shown vitamin C to slow the aging process. The absence of it can lead to scurvy which was rampant in the 1700’s.
Vitamin C is an antioxidant, maintaining collagen that insures the integrity of connective tissue. It has been found to be protective in the brain as well as the spinal cord and helps in the production of antibody molecules. It has been reported that leukemia, pancreatitis, and rheumatic heart disease respond well to vitamin C, and that depression or paranoia is reduced through taking vitamin C.
Another antioxidant, vitamin E, was discovered in 1922 and protects fatty acids from breaking down while protecting vitamins C and B from oxidation. It also stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also increase immune response seen in aging. Other benefits are thought to be cardiovascular effectiveness, antibody stimulation, and autoimmune disease improvement as well as effectiveness in the prevention of Alzheimer disease.
There is, however, a recent warning regarding the safety of high doses of Vitamin E. A recent study, published in the Journal of the American Medical Association casts doubt on the safety and effectiveness of high doses of vitamin E supplements and other antioxidants. “Patients 55 and older who took about 400 milligrams of vitamin E every day for about seven years on average were 13 percent more likely to develop heart failure than those on dummy pills. (Effects of Long-term Vitamin E Supplementation on Cardiovascular Events and Cancer: A Randomized Controlled Trial JAMA, March 16, 2005; 293: 1338 – 1347).
Another study reported at the American Heart Association conference in November 2005 reported that people taking high doses of Vitamin E were 10 percent more likely to die of any cause than those taking smaller amounts. The JAMA study involved 7,030 patients with diabetes or cardiovascular disease other than heart failure.
Vitamin D has recently gained the attention of well-respected physicians and nutritionists who believe it does more good for people than previously speculated. A Study in the Journal of the American Medical Association (2005; 294:2336–41) indicates that assuring adequate vitamin D levels might provide greater protection against osteoporosis than taking calcium every day. The latest vitamin D studies show that the nutrient fights cancers and diabetes, is pivotal for hormones that protect muscle, and inhibits autoimmune disorders ranging from multiple sclerosis (MS) and lupus to inflammatory bowel disease (Science News 10/9/04 Vitamin D: What’s Enough? p. 232).
What’s now clear is that vitamin D is a potent force in regulating cell growth, immunity, and energy metabolism, observes David Feldman of Stanford University School of Medicine, (editor 2004, Vitamin D, Academic Press). “Not only is the vitamin gaining increasing respect as a governor of health, it’s also serving as the model for drugs that might tame a range of recalcitrant diseases.”
Kassandra L. Munger of the Harvard School of Public Health in Boston recently presented evidence of what appears to be a protective effect of vitamin D against MS. In two ongoing studies of 187,500 U.S. nurses, women getting at least 400 IU of vitamin D per day showed only 60 percent the risk of developing MS compared with women getting less of the vitamin, Munger and her colleagues reported in Neurology, Jan. 13.2006.
The human body can generate 10,000 to 12,000 international units (IU) of vitamin D from one half-hour of summer sun exposure. The National Academies recommend that adults, depending on their age, get from 200 to 600 IU of the vitamin each day. Overall, a daily vitamin D intake of at least 400 IU cut a woman’s risk of being injured in a fall by more than 20 percent, and higher doses had an even greater effect. (April 28,2005, Journal of the American Medical Association).
In addition to calcium and vitamin D, a number of other nutrients have been shown to play a role in bone health. These include magnesium, manganese, zinc, copper, boron, strontium, silicon, vitamin K, folic acid, vitamin B12, phosphorus, and vitamin C. Maintaining strong bones presumably requires adequate intake of all of these nutrients. Gaby, Alan R. MD; Vitamin D More Important Than Calcium for Bone Health Jan 2, 2006.
There are 11 B vitamins. Deficiency especially of B6 and B12 can lead to carotid artery stenosis. Whole grains, legumes, brewer’s yeast, fresh fruits and vegetables can provide needed magnesium, zinc, protein, and the B vitamins. The B vitamin complex, especially B6 (pyridoxine), is critical to immune system health. Best sources for the vitamin are potato skins, broccoli, prunes, and lentils.
Carotenoids –Beta-carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells. Carotenes strengthen and activate all parts of the immune system, especially the thymus (T cell production house).
This mineral increases natural killer cells and triggers cancer-fighting cells. Selenium is a trace mineral with special abilities for building a healthy immune system. Best sources are organic garlic, medicinal mushrooms, and astragalus.
Zinc helps to build energetic white blood cells (which eliminate bacterial infections). Best sources are Echinacea, nettles, and seaweed.
“Nothing will benefit human health and increase the chances for survival of life on earth as much as the evolution to a vegetarian diet.” - Albert Einstein
There is rapidly growing interest in preventing the onset of illness rather than simply treating symptoms. Health is being promoted as a good thing, and many people are becoming more responsible for their well being by avoiding as many toxins as they can. They actively exercise, and consciously avoid stressors. Healthy immunity is imperative for survival as microbial imbalance continues.
Water and Juices
Drink lots of water, diluted fruit juice, vegetable juice, fat-free milk, soymilk, green tea, and herbal teas like ginger, peppermint. Controversy still exists regarding the health benefits or dangers of caffeine.
Avoid foods particularly high in saturated fats, e.g. red meat, meat products like sausage, salami, hot dogs, hamburgers, smoked meats and full-fat dairy products.
Refined Carbs and Sugar
Many refined carbohydrate foods are also high in fat and sugar, like cakes, cookies, pastries, muffins, donuts, ice cream, and candy.
Nicotine, alcohol
As mentioned above, a nutritious diet can strengthen the immune system. Inclusion of the following substances will enhance immunity and help prevent susceptibility to diseases.
Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging.
Foods high in antioxidants are: pumpkin, sweet potatoes, carrots, kale, grapefruit, blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.
Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. They are helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and autoimmune disorders. Examples of Omega-3 Fatty Acids foods are ground flax seeds, walnuts, soybeans and pumpkin seeds. Unsalted nuts, like walnuts, Brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds are rich in Omega-3 fatty acids.
Folate
Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells.
Excellent food sources for these nutrients are: dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussel sprouts, beets and okra.
Amino Acid
Amino Acid deficiency could lead to autoimmune disease. Fish and Chicken are good sources of amino acids. Fruit, particularly fruits high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples and wolfberries are also rich in amino acids.
Vegetables
Eating vegetables from the cabbage family could help individuals with a certain genetic make-up reduce their risk of lung cancer. Weekly consumption of cruciferous vegetables had a 72% protective effect against lung cancer.
Also recommended are vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, broccoli, cabbage, Brussel sprouts, onions, leeks, and avocado. Also believed to be valuable for the immune system are garlic, onions, and ginger.
Oily Fish
Salmon, mackerel, sardines, herring, tuna and trout are rich in omega-3 essential fatty acids and high in Vitamin E.
Grains
Grains are excellent sources of vitamins and fiber. They include lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheat germ, and whole-wheat cereals.
Oils
Sunflower, olive oil, and flaxseed oils are best.
Herbs in this context are defined as any plant-based substance used for medicinal purposes. There are about 380,000 species of plants on earth that have been identified, and many hundred of thousands yet to be discovered. Currently scientists are working on the categorizing of plants in the Amazon rain forest.
Of the known plants, about 260,000 are classified as higher plants containing chlorophyll performing photosynthesis. Only about 10% of those plants have actually been studied for the purpose of medicinal benefit.
Many pharmaceuticals come from herbs such as: digitalis (derived from the foxglove plant); aspirin, found in the bark of the white willow tree. reserpine, (for blood pressure), derived from an Asian shrub and used in ancient India; ephedrine, and pseudoephedrine, derived from the ephedra plant.
Quinine is used for the treatment of malaria and cardiac irregularities. It is derived from the bark of the cinchona tree. Taxol is successfully used to treat ovarian cancer, and is from the pacific yew tree. Penicillin, called the father of antibiotics, is from a mold produced by a fungus of a primitive plant.
Herbs may not be as profitable as pharmacological consumables but they are gaining public interest. They are not considered “drugs” and are mostly classified as a food. The following section of this course provides information on many herbs and their reported actions. It is important to note that, while they are not classified as drugs, herbs should be used with the same knowledge and care as any prescribed medication. Actions and interactions with other herbs, over-the-counter drugs, and foods must always be assessed and considered, as well as included in all patient education.
Tonics are very gentle and slow stimulants; they provide nutrients that the body can use, such as vitamins, minerals, and other constituents like plant pigments, such as anthocyanins or flavonoids. Large quantities can be given without harm or overstressing cells, tissues, organs or body systems. By stimulating a process of the body, energy input is provided into the system so that low tone, weakness, and stagnancy can be removed.
The tonics are remedies that are well tolerated and do not force the body to change. They have a slow, nourishing and normalizing effect on body systems, imparting strength and tone. An excellent example is ginseng.
Specifics are remedies that gently move or “adjust” a process in the body, whether it is hormonal, nervous or in immune function-they are catalysts or assisting remedies. Herbs that are moderately active stimulants are given in lesser amounts and for shorter periods before over-stimulation and unwanted side effects occur.
These generally work by stimulating a process-such as echinacea, which stimulates immune cell function and thus confers heightened resistance to pathogenic influences. The specific remedies are generally used only as needed, usually for up to 2 or 3 weeks at most. Other common examples of specific herbs are goldenseal, osha, or pau d’arco.
These herbs are “heroic” remedies that, when properly used, are taken for a very short time to “blast” through congestion or refusal of the body and its processes to change. Strong and highly irritating, they can cause dramatic changes to occur. Examples are digitalis (foxglove) and belladonna (nightshade).
They must be used very carefully, because there is not much difference between a toxic and therapeutic dose. The “heroic” or forcing herbs are not as often used in this country among holistic health practitioners. As an example, in Europe highly diluted snake and spider venom is often given to patients with immune weakness, to “shock” the immune system into action.
Another herb, rarely used in this country is poke (Phytolacca Americana), which has a profoundly stimulating effect on immune cells, but also has a toxic potential. There are many unknowns with this type of therapy.
These are herbs that remove wastes and pollutants from the body, minimally affecting the actual processes of the body. Examples are ionic substances such as pectin and soluble and insoluble fibers.
The last category, the cleansers and protectors are used by many kinds of health practitioners for “purifying” the blood and tissues of the body, helping them to work more efficiently. Examples of this category include apple or citrus pectin, which is used in Russia to help remove heavy metals, environmental toxins and radiation from the body, and herbs like burdock, a liver cleanser.
The average lifetime in the 1900’s was approximately 50 years, meaning 25-year olds were already middle aged. Today, the expected life span is closer to 80 years as evidenced by the largest group of people today in the U.S., those over 75 years old.
It is thought by some that the reason people become ill is not directly as a result of age, but rather as a result of poor lifestyle and neglect. Americans are jumping on the bandwagon of health, especially since 1994 when Congress passed the Dietary Supplement Health and Education Act.
This started the “herbal revolution” that is still gaining momentum today as people begin to understand and research the value of herbs. In this study we will only look at a few herbs to illustrate some of the components that cause benefits. Obviously the study of herbs is enormous and would require volumes to adequately examine.
According to research, herbs work by stimulating the activity of immune cells such as the macrophages. (See discussion in Chapter One). In fact, one of the best-known herbs in this class, echinacea, has demonstrated interesting effects with human volunteers, showing that the stimulating effect on the immune system’s macrophages lessens after 10 days of taking a full dose. With echinacea there is some evidence that it stimulates the body to produce more T-lymphocytes and killer white blood cells. It may also stimulate the release of interferons.
Bulk herbs can be purchased and made into a tea (1 part of an equal mixture of the herbs to 10 parts of water, simmered for 45 minutes) with 1 cup taken two - three times daily. They can also be made into a soup by adding favorite vegetables and 1/4 cup of barley or adzuki beans to the herb base.
Echinacea is a very popular American wildflower and garden plant, the purple coneflower. It’s also one of America’s most popular herbal products, used to prevent and treat the common cold, influenza and infections. Echinacea is the best known and one of the most researched of immune stimulants.
Echinacea was among the most popular herbs used by Native American Indians. At least 14 tribes used echinacea for a coughs, colds, sore throats, infections, toothaches, inflammations, tonsillitis, and snake bites, among other uses. It was used by the Dakotas as a veterinary medicine for their horses.
By the early twentieth century, echinacea had become the best selling medicinal tincture in America, used for a variety of internal and external conditions. But by 1910 it had been dismissed as worthless by the AMA, although it continued to be used. Echinacea fell into disuse in this country in the 1930’s.
However, Europeans, especially the Germans began growing and using echinacea, and to this day have produced the best scientific documentation of its value. The extract’s popularity in the U.S. grew rapidly during the 1980s, and the plant is now again among America’s best-selling herb extracts.
The most common anecdotal reports about the use of echinacea are from people who began taking the extract at the first sign of a cold. Researchers have conducted over 350 scientific studies on echinacea. The most consistently proven effect of echinacea is in stimulating phagocytosis, or the consumption of invading organisms by white blood cells and lymphocytes.
As with astragalus, echinacea causes an increase in the number of immune cells, further enhancing the overall activity of the immune system. echinacea also stimulates the production of interferon as well as other important products of the immune system.
Echinacea also inhibits an enzyme (hyaluronidase), which is secreted by bacteria, and helps them gain access to healthy cells. Research in the early 1950’s showed that echinacea could completely counteract the effect of this enzyme, and this could help prevent infection when used to treat wounds.
While echinacea is usually used internally for the treatment of viruses and bacteria, it is being used more frequently in the external treatment of wounds. It kills yeast and slows or stops the growth of bacteria, helping to stimulate the growth of new tissue. It also combats inflammation, further supporting its use in the treatment of wounds.
Research in 1957 showed that echinacea extract caused a 22% reduction in inflammation among arthritis sufferers. Steroids suppress the immune system, which makes them a poor choice for treating any condition in which infection is likely. Echinacea, on the other hand, is non-toxic, and adds immune-stimulating properties to its anti-inflammatory effect. Echinacea also stimulates the production of interferon as well as other important products of the immune system, including “Tumor Necrosis Factor,” which is important to the body’s response against cancer. There is still debate over echinacea.
European clinics do not use continuous doses of Echinacea but rather alternate three days on and three days off. This is because some testing shows that the immune system in healthy subjects can only be stimulated briefly before returning to its normal state. After several days without stimulation, immune stimulants can again be effective.
According to studies performed in China, Japan and even in this country at the University of Texas Medical School, there are certain traditional herbs that can have a very strengthening effect on our “deep immune system,” by nourishing bone marrow, enabling it to produce more immune reserves.
These herbs can be taken for long periods, because, like all tonic herbs, they are more like foods for the immune system. Astragalus, ligustrum, codonopsis, reishi are examples of tonic herbs.
This Chinese herb is often regarded as Asia’s answer to America’s echinacea. Studies have shown it to have certain potent anti-viral properties and to help boost white blood cell fighting properties. As with echinacea, astragalus causes an increase in the number of immune cells, further enhancing the overall activity of the immune system. Research has shown that this root and its extracts are powerful stimulators of the immune system.
In Asia the roots are frequently boiled, along with other herb ingredients, and chicken broth to produce a tonic-medicinal soup. Astragalus has been used for thousands of years in China. First mentioned in an ancient Chinese medicinal text, Astragalus is said to “tonify the spleen, blood and qi”, and is used for “wasting and thirsting syndrome”. Some of the specific Chinese uses hint at a stimulant effect on the immune system. For example, it was used as a tonic for the lungs, for frequent colds or shortness of breath. The Chinese also use it (internally) for chronic ulcerations and other persistent external infections.
Astragalus stimulates virtually every phase of immune system activity. It increases the number of “stem cells” in the marrow and lymph tissue, and stimulates their development into active immune cells that are released into the body. Research documenting this also demonstrated that astragalus could promote or trigger immune cells from the “resting” state into heightened activity. Another study on an astragalus-based Chinese remedy demonstrated “the tendency to stimulate immune response” without suppressive effects.
Perhaps the best evidence to date for the powerful immune stimulant effects of astragalus came from the University of Texas Medical Center in Houston. There, scientists tested damaged immune system cells from cancer patients compared to cells from the blood of normal human subjects. Astragalus extracts were able to completely restore the function of cancer patients’ immune cells. In some cases, the compromised cells were stimulated to greater activity than those from normal human subjects.
Astragalus has also been found to stimulate the production of interferon, and increase its effects in fighting disease. The combined effect of interferon and astragalus root resulted not only in decreased common cold incidence, but also in shortening the course of illness.
The average course of illness of the patients in the combined treatment group was 2.6 days as compared to 4.6 days in the control group. In the same study, the astragalus root was found to increase the life span of human cells in culture. The activity of the macrophages was significantly enhanced within six hours of treatment, and the enhancement persisted for at least seventy-two hours.
Goldenseal has been proven very effective against parasites and in stimulating the immune system and for mouth ulcers. It reportedly increases the blood supply to various digestive parts.
After the age of 50 there are tangible yet subtle changes in brain function, such as short-term memory. This is due to a slowdown in the production of the neurotransmitters involved in learning and memory.
Ginkgo biloba helps to regulate nitric oxide, a chemical in the body, which helps control blood circulation. If blood flow to the brain is impaired mental function is impaired. This herb can help restore blood flow as has been shown through several European studies.
In a German study for instance, one group of elderly patients were given ginkgo and another group was given a placebo. Those given the non-placebo were more alert and had a quantifiable improvement in mental reaction time.
Used in both Chinese and Indian medicine this herb is used for stress related disorders as well as memory. As we have seen, there is a connection between stress and memory.
Rosemary is an antioxdant that can prevent cells from free radical attack. This herb contains chemicals that help preserve the breakdown of acetylcholine in the brain. A deficiency of acetylcholine is thought to be a contributing factor to Alzheimer’s.
Flavonoids called polyphenols are thought to be more powerful antioxidants than vitamin C and E, and are contained in green tea. It has been shown through a study in the Netherlands in addition to other studies that drinking green tea lowers the incidence of heart disease. The polyphenols in green tea are believed to prevent the oxidation of LDL cholesterol.
Japan has lower heart disease than the USA, but when Japanese men move to the U.S. they become vulnerable to heart disease. Soybeans are the mainstay of the Japanese diet. They contain antioxidants, and lower blood cholesterol levels in animals and humans. Soybeans also contain genistein, a compound that appears to block an enzyme that promotes plaque formation.
The South American herb Pau d’arco (Tabebuia pentaphylla) enhances the body’s ability to resist pathogens and also directly attack outside invaders.
Ginger has a warming effect on the body. This is excellent for circulatory problems and it helps alleviate cold hands and feet. Ginger is also well known for its anti-inflammatory properties and hence its treatment for joints and connective tissues. It is also utilized for digestive improvement.
The use of garlic for general well-being is on the increase. Alicin, its primary active agent, has been widely investigated for its role in immune health. Garlic has numerous beneficial properties and these include blood cleansing, maintaining healthy bacteria in the intestines, acting as an antibiotic, and boosting the immune system. It has also been shown to assist blood pressure and maintain a healthy heart. Garlic also acts as an antioxidant, is an excellent antiseptic, and lowers blood cholesterol.
Garlic is probably the foremost immune-enhancing food. It has a wider spectrum of antibiotic activity than penicillin, inhibits many viruses and helps prevent cancer. It is also one of the richest natural sources of selenium which is required to produce the potent antioxidant enzyme gluthione peroxidase. It is most effective when consumed raw.
This herb has numerous external and internal uses. Internally cayenne is considered good for circulatory stimulation. It stimulates all parts and systems involved with blood flow. Its stimulating properties also extend to the digestive system, by stimulating the flow of saliva and stomach secretions.
Seaweeds are known to lower blood cholesterol, neutralize radiation toxicity, and enhance overall immunity. Also, seaweed is an excellent source of zinc.
Here is a list of some of the more popular herbs:
| Almond | Aloe Vera | Apple arnica | |
| Artichoke | Ashwagandha | Asparagus | |
| Astragalus | Basil | Bee propolis | |
| Bilberry | Bitter melon | Black cohosh | |
| Boswellia | Bromelain | Burdock | |
| Butcher's broom | Capsicum | Carrot | |
| Cat claw | Celery | Chamomile | |
| Comfrey | Dandelion | Devil's claw | |
| Dong quai | Echinacea | Elderberry | |
| Ephedra | Evening primrose | Eyebright | |
| Fennel | Fenugreek | Feverfew | |
| Fo-ti | Garcinia cambogia | Garlic | |
| Ginger | Ginkgo | Ginseng | |
| Goldenseal | Gotu kola | Grapeseed extract green tea | |
| Guarana | Hawthorne | Kava kava | |
| Kudzu | Lavender licorice | Maitake mushroom | |
| Marigold | Marshmallow | Milk thistle | |
| Neem | Stinging nettle | Oat fiber | |
| Olive leaf extract | Onion | Oregeno | |
| Papaya | Parley | Passionflower | |
| Pau d'arco | Peppermint | Pine bark extract | |
| Psyllium | Raspberry leaves | Red clover | |
| Reishi mushroom | Rosemary | Saraparilla root | |
| Saw palmetto | Shiitake mushroom | Skullcap | |
| Slippery elm bark | Soybean | Spirulina | |
| Tea tree oil | Tumeric | Valerian | |
| White willow bark | Yerba Santa | Yohimbe | |
| Yucca |
Herbal teas are also excellent for immune strengthening. Here is a list of herbal teas and their uses:
| Alfalfa tea | aids digestion |
| Angelica tea | mild antispasmodic |
| Aniseed tea | decongestant for nose and sinuses |
| Basil and borage tea | stimulant |
| Bilberry tea | circulation enhancement |
| Black currant tea | stimulates taste buds |
| Blueberry tea | pleasant before meal tea |
| Borage tea | helps moods |
| Burdock root tea | helps sciatica and rheumatoid arthritis |
| Butcher's Broom | diuretic |
| Catnip tea | relaxant |
| Chamomile tea | relaxant |
| Chicory tea | normalizes liver function |
| Cinnamon tea | improves thought process |
| Cornsilk tea | reduction of urinary infection |
| Dandelion tea | improves kidney function |
| Elderflower tea | improves immune function |
| Fennel tea | good for pancreas |
| Fenugreek tea | helps congestion from cold |
| Ginger tea | restores appetite, relieves nausea |
| Ginseng tea | lifts mood, aids digestion |
| Goldenseal root | antibiotic action |
| Hawthorne berry tea | energizing for the elderly |
| Hops tea | calming |
| Horehound tea | loosens mucus |
| Jasmine tea | relaxation |
| Juniper berry tea | reduction of bladder inflammation |
| Licorice tea | laxative |
| Mate tea | muscle toner |
| Nettle tea | increases blood pressure |
| Orange flower tea | relaxation |
| Parsley tea | increases urinary flow |
| Peppermint tea | relieves gas |
| Raspberry tea | tightens uterine muscles |
| Red clover tea | helpful in menopause |
| Rosehip tea | adrenal stimulant |
| Sage tea | stimulates thought |
| Sarsaparilla tea | laxative |
| Senna tea | strong laxative |
| Slippery elm bark | pain reliever |
| Spearmint | relives gas |
| Thyme | sore throat aid |
| Valerian tea | relaxation |
When looking to add cultured foods to a diet, the first thing to be aware of is that there’s a difference between the living and the dead. The microbes in many fermented foods (like chocolate, tea, coffee, wine, beer, tempeh, cheese and sausage) are dead as a result of pasteurization or processing. Live cultured foods include varieties of mushrooms and also fermented foods, which have been credited with strengthening the immune system.
By fermentation one can transform any vegetable, fruit or animal product into an immune strengthening food. Live cultured foods, especially those high in lactic acid, strengthen the immune system by helping maintain a healthy population of micro-flora in the intestines. A healthy adult gastrointestinal tract contains over two pounds of micro-flora. Among the foods and substances that decimate intestinal flora are: antibiotics, commercial meats containing antibiotic residues, chlorinated water, alcoholic beverages and a diet high in processed and packaged foods.
Unlike the processed foods, unprocessed fermented foods boost the immune system by increasing natural antibodies. The flora in living cultured foods form a “living shield” that covers the small intestine’s inner lining and helps inhibit pathogenic organisms including E.coli, salmonella and an unhealthy overgrowth of candida (yeast).
Fermenting transforms hard-to-digest lactose from milk to the more easily digested lactic acid. It neutralizes the anti-nutrients found in many foods including the phytic acid found in all grains and the trypsin-inhibitors in soy.
The living cultured foods commercially available include some brands of kefir, yogurt, miso, sauerkraut and a pickled Chinese cabbage called kimchee. A kefir culture contains 30 different strains of beneficial microorganisms while yogurt has but a few strains of bacteria and a less robust life span.
The labels on quality brands of kefir and yogurt include the phrase: “contains live cultures.” Miso is a fermented soybean and seasoning agent. The variety found in the refrigerated section of grocery stores is “living;” the dried miso in instant soup mixes is not.
It is also possible to purchase supplements of living cultures (probiotics) available in the refrigerated section of the supplement department in many food stores. Probiotics such as acidophilus and bifidus build intestinal flora.
The mushroom family is unique in that it specifically supports our immune’s defense system. The Maitake mushroom (Grifoloa frondosa) grows in the mountains of Northeastern Japan. It has been shown to stimulate the immune response by activating the T-cells. Recent animal studies revealed that combining Maitake extract with chemotherapy treatment resulted in high (more than 90%) tumor shrinkage within a couple of weeks.
Exercise is an excellent way to tone the immune system. A number of clinical trials have shown regular exercise to be strongly linked to heightened immunity. The emphasis is on the word regular. It is better to walk one mile four times a week for a month than to jog 16 miles once a month. Three 10-minute workout sessions during the day are just as effective as one 30-minute workout, and a lot easier to fit into a busy schedule.
Exercise also stimulates the release of endorphins, improves mental functioning, concentration/attention and cognitive performance, and lowers cholesterol, blood pressure, cortisol and other stress hormones.
People who exercise regularly are less likely to get sick after stressful situations than people who don’t exercise, according to Assistant Professor Monika Fleshner of the department of kinesiology/applied physiology at CU-Boulder. Practitioners know exposure to mental or physical stress can increase susceptibility to and severity of disease. (Regular Exercise May Protect Against Negative Effects Of Stress On Immune System Date: 1998-11-12, University of Colorado at Boulder)
The slow movements and controlled postures of yoga improve muscle strength, flexibility, range of motion, balance, breathing, and blood circulation to promote mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down the heart rate.
The most effective measure in preventing the spread of microorganisms that cause infections is good hand hygiene. Washing hands with soap and water greatly reduces one’s exposure to bacterial and viral infections. Carry alcohol-based hand wipes to control microbial exposure and transmission when hand washing is not convenient.
There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits the immune system by increasing the number and activity of Natural Killer T-cells. Find the humor in circumstances.
Listening to music is a great method of reducing stress and relieving anxiety. Music therapy is utilized in many hospitals and is a growing field.
Getting enough sound sleep has a profound impact on stress levels, immune function and disease resistance. A chronic lack of sleep can create sluggish, irritable, forgetful, accident-prone behavior, and difficulty concentrating or coping with life’s daily aggravations.
Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when the immune system does most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember that rest and relaxation go hand in hand.
Optimism can counteract the negative impact stress, tension and anxiety has on the immune system and well-being. Often it is perception that determines outcome. Meditation is also a growing interest among many. Although it is ancient, it is experiencing new interest.
Regularly drinking tea throughout the day can help strengthen the immune system. Both green and black teas contain the beneficial amino acid called L-theanine, which can increase the infection fighting capacity of T cells. L-theanine also promotes a sense of relaxation, calmness and wellbeing by influencing the release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in the brain.
Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night’s sleep. Adding some soothing music, soft lighting and naturally scented bath salts, creates an inexpensive and convenient spa experience.
Acupuncture is one of the oldest, most commonly used, medical procedures in the world, originating in China more than 2,500 years ago. According to the theories of traditional Oriental medicine, all the disorders or diseases from which people suffer can be related to an imbalance in one’s Qi, or vital energy. Oriental medicine’s aim is to improve the patient’s health both physically and spiritually by rebalancing the body’s own healing mechanisms.
Acupuncture without Needles
Advances in technology and science have led to acupuncture without needles. Laser needle-less acupuncture is a new method to stimulate acupuncture points. Some therapists have found that effects can be intensified when combining thin needles with laser light. Associate Prof. Dr. Vu Doan Mien from the Viet Nam Institute of Science and Technology and his colleagues from the Ministry of Science and Technology have been conducting therapies from low level laser instrumentation on acupuncture spots. “The instrument, which will cause no pain to patients and help avoid the spread of infectious diseases, particularly HIV/AIDS, will be used.” (Friday 20, June 2006, www.vnanet.vn)
Ways to strengthen the immune system include a good diet, adequate sleep, regular physical activity, emotional well being. Both light and darkness are necessary for a strong immune system. For optimum immune system strength, sleep in a totally dark room at night, and spend at least 15 minutes a day outside without glasses or contacts. Full spectrum sunlight is needed to trigger the production of vitamin D. There are many herbs that have immune enhancing properties and they can be used judiciously. There are also many herbal teas to choose and use daily. Avoid immune compromising substances such as processed foods, tobacco, stress, and other toxicities, physical, or emotional. Remember that some prescription medications and most “recreational” drugs can depress the immune system.
Starving the immune system with poor nutrition and negativity degrades immunity. Supplying the immune system with nutrients gives healthy white blood cells an improved opportunity to remain healthy. With a strengthened immune system one will be less likely to be susceptible to infection from bacterial and/or viral invasions.
Long-standing low-level depression, smoldering anger that is never expressed, bitterness and vengeance projected into the future are all known to depress immune functioning. Prayer, affirmations, positive thinking - no matter what you call it - talking lovingly to yourself builds powerful immunity. Avoid thoughts like: “this is killing me.”
Candace Pert, a visiting professor of neuroscience at Rutgers University, has proven that every cell of the body participates in the immune system through an integrated network of chemical, electrical, and hormonal signals. The immune system is a network, she says, which resonates with the vibrations that surround it. It is as affected by emotions as by bacteria; as impacted by thoughts as by drugs.