Maintaining a Healthy Immune System
Nov 30, 2021 ● By Meena Malhotra
Photo credit by bit24 for Adobe Stock
The immune system is a complex network of
cells, tissues and organs throughout the body that helps fight infection and
disease. It comprises white blood cells and the lymphatic system, which
includes the thymus, spleen, tonsils, lymph nodes, lymph vessels and bone
marrow.
Our immune system is on constant
guard to protect against viruses, bacteria and other pathogens. This system
also keeps us free of cancer. Lupus, rheumatoid issues and other autoimmune
diseases in which the body attacks its own healthy cells, occur due to immune
dysregulation.
Here is a simple quiz to help assess immune
system health:
- Do you bruise easily?
- Do you have digestive issues (85 percent of our immune system resides in the gut)?
- Has stress taken a toll (feeling overwhelmed)?
- Do you have autoimmune illnesses like RA, lupus, psoriasis, etc.?
- Are you taking meds which can suppress the immune system (steroids or biologics)?
If you answered “Yes” to any of
these questions, then you need to pay extra attention to your immune system.
This acronym is very helpful for understanding
how to keep the immune system robust and avoid nasty seasonal pathogens.
I stands for intermittent
fasting. Intermittent fasting
can be undertaken in many ways with different durations, depending upon our
health status. Fasting may improve autophagy, which means removing damaged
cells and pathogens from the body, which is beneficial to improving immune
function
M stands for maintaining social distance. Six feet is the
number—avoid crowded places.
M stands for masking. Practice common sense hygiene practices
such as washing hands frequently, especially before eating. Cough and sneeze in
the elbow and greet by namaste or elbow bump.
U stands for unwinding. This is crucial to shift from a
fight-or-flight response. Chill, relax and sleep; this is when the body
releases cytokines which help fight infection.
N stands for nutrition. Eat a balanced, whole-food diet with plenty
of vitamin C from fresh fruits and vegetables, phytonutrients (compounds which
give fruits and vegetables their bright color), shiitake mushrooms, garlic,
honey and epigallocatechin gallate (EGCG) from green tea. One orange typically
has around 62 milligrams of ascorbic acid. If unable to get an adequate amount
from diet, take buffered vitamin C in liposomal form that doesn’t upset the
stomach and turn into kidney stones. Nutraceuticals like vitamin D, zinc,
selenium, probiotics, essential fatty acids, medicinal mushrooms such as
maitake, reishi and cordyceps are welcome additions. Avoid alcohol and smoking.
E stands for exercise. We don’t have to kill ourselves doing it;
moderation is the answer.
Meena Malhotra, M.D., is the medical director of
the Heal n Cure Wellness Center, located at 2420 Ravine Way, Ste. 400, in
Glenview. For a consultation, call 847-686-4444. For more information, visit HealnCure.com.
