Now that we’re in the heart of cold and flu season, your immune system needs all the help it can get. Each day it’s working hard to ward off invaders that want to infect your nose, throat, and lungs, and give you a miserable cold, or worse, the flu. Consider these ways of giving your immune system a hand. They may not only stop another bout with bronchitis, but they could prevent the growth of cancer cells or another serious illness.
1. Probiotics
You’re getting more than calcium when you enjoy a piece of cheese. Finnish scientists found that cheese can strengthen the immune system of elderly people by acting as a carrier for helpful probiotic bacteria that block changes in the immune system that come with aging. For the four-week study, volunteers between the ages of 72 and 103 who lived in the same nursing home ate a slice of either placebo or probiotic Gouda cheese with their breakfast. Blood tests to determine the effect of the probiotics showed a clear boost in the activation of blood cells involved in immunity, researchers reported.
2. Tea
Green, black, and oolong tea, which all come from the camellia tea plant, are rich in polyphenols, antioxidants that safeguard the body from cell-damaging free radicals. L-theanine, another beneficial substance in tea, improves the body’s resistance to infections. A study found that people who drank five cups of black tea daily, for two to four weeks, quadrupled levels of interferon, part of our natural defense system.
3. Gargling with water
A Japanese study published in the American Journal of Preventive Medicine in 2005 concluded that gargling with water prevents upper respiratory tract infections. In Japan, where gargling is a regular health habit, study participants were put into three groups: those who gargled three times daily with water, those who gargled three times daily with a mild antiseptic mouthwash, and a control group who did whatever they normally do for self-care. Despite the results — those gargling with water had the lowest incidence of infection — critics of the study noted the control group members also gargled because that is common Japanese practice, The Japan Times Online reported. But even when participants reported getting sick, gargling “tended to attenuate bronchial symptoms,” researchers wrote.
4. Antioxidant-rich foods
Eat lots of brightly colored fruits and vegetables that contain the powerful antioxidants vitamins C and E, as well as beta-carotene and zinc. Compounds in these foods strengthen the body’s ability to fight infection, and likely help prevent certain cancers, according to the American Institute for Cancer Research. Good choices include berries, citrus fruits, apples, red grapes, spinach, carrots, and sweet potatoes.
5. Avoid trans fats
Dangerous trans fats are created when hydrogen is added to liquid oils to harden them for baking. Trans fats, which raise bad cholesterol levels and decrease good cholesterol levels, are used to extend the shelf life of certain products. They’re found in deep-fried foods like doughnuts and French fries, as well as in store-bought baked goods. Trans fats can diminish the immune system, weakening its response to invaders, Dr. Michael Ozner, author of The Miami Mediterranean Diet, tells ivillage.com. Beware: The labels of foods that contain trans fats might instead say vegetable shortening, partially hydrogenated oils, or hydrogenated oils.
6. Garlic
A British study found that people taking a garlic supplement containing allicin (an active compound of garlic) each day reduced their chances of catching a cold by more than half when compared to those taking a placebo. In addition, those who caught colds recovered more quickly, and their chances of an infection following the cold were significantly reduced.
What’s more, garlic contains allium compounds, which keep carcinogens from entering cells. According to studies, garlic, as well as onions, leeks, and chives, help lower the risk of stomach and colon cancer. Other studies have found that garlic reduces cholesterol levels, and that it can thin blood more effectively than aspirin.
7. Exercise
The reasons to get moving are seemingly endless. Here’s another: Regular physical activity increases your body’s level of infection-fighting cells known as leukocytes. Revving your heart rate for 20 minutes three times a week helps elevate immune function, reports WebMD.com. A daily 30-minute brisk walk five days a week helps cut your risk of catching a cold. Exercise also releases those feel-good hormones called endorphins, which help you sleep better, another plus for your immune system and overall health.
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