Sometime ago, I wrote about brain boosters (Antioxidants: Your Brain Boosters, Arab News, Oct. 11, 2006). This time, it is about immune boosters. Find out how to boost your immune defenses without resorting to doctors or drugs. Immune boosters have magical powers without the need for a magician. They are easily accessible with a little health awareness.

Immune boosters can come from nutrients in food or supplements; drinking plenty of water and herbal infusions rich in bioflavonoids; activity and therapeutic exercises; rest and restorative sleep; positive thinking and emotional awareness; personal, food, and health hygiene; family, spiritual, and social connection; relaxation, massage, and touch therapies; or anything else that improves well-being. Let us go through some of them.

Nutrients come from everyday whole foods. Your plate should be as colorful as an artist’s palette and your salad a rainbow of colors. What does that mean? Eat deep-colored vegetables and fruits daily. The more intense the pigment is; the more bioflavonoids and antioxidants (dark leafy greens, pomegranates, blue berries, grapes, pumpkin, mangoes, purple onions, red cabbage, and beetroot) they contain. The sweet-and-sour taste of fruits makes them more appetizing than vegetables, whereas vegetable and seaweed bitterness makes them less palatable. Their healing powers are in their bitterness and deep colors. To improve the taste of vegetables, add condiments, sauces, and aromatic herbs to them. These taste-enhancers range from lemon, salt, garlic, onions, apple or balsamic vinegar, and soy sauce to a sprinkle of nuts, seeds, aromatic herbs, cheese, and olive oil (oil improves the absorption of carotenoids in vegetables). Vegetables can be sautéed with soy sauce and garlic; stewed in tomatoes, garlic, and herbs; steamed with garlic, onions, and herbs; added to omelets and salads; blended in a soup; marinated, skewered, and grilled or barbequed; stuffed with grains; or baked. Experimenting brings interesting results.

Fruits should be eaten fresh and whole. They can be made into a fruit salad; stewed with cinnamon and nuts; whipped into a smoothie; made into juices; mixed with cereal or low-fat yogurt; baked in a pie; or dressed in a crust. Unfortunately, fresh produce is not as nutrient-rich as it used to be in grandma’s days. Soils have become depleted in nutrients. Added chemicals and sprayed pesticides degrade their benefits. Long refrigeration and transportation time reduces nutrient quality. Other immune-drainers are undigested food and nutrient malabsorption due to deficiency in vitamin, mineral, or enzyme helpers or low stomach acid. So how do we correct such deficiency?

To restore health, you need to take multivitamin-and-mineral supplements especially if you are a frequent traveler, unbalanced eater (fat or skinny), athlete, growing child, elderly, convalescent from an illness or surgery, or sufferer from a chronic disease (diabetes, heart, irritable bowel). Sometimes with a good nutrition, you can still miss on required nutrients. Multi-vitamin-and-mineral courses should be taken for 2 or 3 months and then stopped. Remember to buy a good quality brand for better absorption.

The musts in supplements are:

• Vitamin E100 - 400 IU

• Vitamin C100-500 mg

• Calcium 1,000 mg with 500 mg of magnesium after the age of forty.

• Vitamin D 400 IU ( to replace insufficient exposure to sunlight)

Vitamin D lowers risk of cancer, arthritis, osteoporosis, and depression. It ensures the proper cell development as well as skin cells, relieving eczema and psoriasis. Due to its importance to pancreatic cells, D deficiency can lead to type 1 diabetes. Our bodies synthesize vitamin D through 15 to 20 minutes of cool sunlight exposure. Unfortunately with all the available sunshine in Arabia, we happen to be highly deficient in the vitamin (women in particular). Remember, too much ultraviolet (UV) radiation lowers the immune responses; increases free radicals and cancer risk; and accelerates skin aging.

Regular activity of thirty minutes daily is another immune booster. A good sweat after a jog or run releases mood-enhancing endorphins. Exercise revamps the immunity; improves blood and oxygen circulation; jumpstarts the metabolism; burns excess fat; and builds bones and muscles. It gives opportunity to meet people and make friends. Exercise is time well spent!

Sleep is a rare commodity these days. If there is a healthy habit that is very neglected is a good night sleep. Sleep conditions can swing your health balance either way. According to Feng-shui method, a bedroom should be inviting to sleep and calming to the nerves, devoid of clutter or work reminders. Spoil yourself with good quality bed sheets, warm bedcovers, and comfortable pillows. Before bedtime, stay away from excitement, computer work, arousing discussions, vigorous exercise, exciting television programs, bad news, and caffeine drinks. Tranquility, soft music, and a warm soothing herbal infusion of valerian, chamomile, or passion flower induces sleep. Good sleep restores vitality; encourages cell repair; heals the body; and resets the brain. A 20 to 30 minute afternoon nap energizes and reduces heart attack risk.

Water is the essence of life. It is vital for the circulation of nutrients in the body and brain. It thins blood; maintains cell health; moistens mucus membrane; moisturizes eyes and skin; irrigates the digestive and lymphatic systems; lubricates joints; and enhances body functions. Dehydration shrinks your cells and thickens your blood, making the heart pump harder. A recent study indicates that a splash of water on the face boosts immunity. Muslims feel this energizing effect with every ablution (wudhou) before the five daily prayers. The body needs 8 to 10 glasses of water to function optimally. Caffeine’s diuretic effect makes coffee, tea, and colas negative drinks.

Stress management is very important to protect the immune system. Exercise and body/mind relaxation through yoga, deep breathing, massage and touch therapies, and social interaction are effective against stress, harmful stress hormones, and disease. Increasing water intake diffuses the effects of stress; improves immune functions; and boosts natural killer cells.

Herbal therapy can heal many conditions (insomnia, colds, stress, anxiety, depleted energy and immunity, and digestive problems) and improve immune functions. Chamomile and valerian calm stress and help sleep. Thyme, oregano, echinacea, ginger, rosemary, chamomile, oliban (luban shihri), and elderberry are immune-boosting antiseptic remedies for colds, flu, and respiratory problems. Sage reduces menopausal symptoms such as hot flashes and night sweats and stomach aches. Hibiscus petals lower blood pressure. Ginseng root and royal jelly are potent immune and energy boosters. Mushrooms are powerful immune stimulators. The more known fungi, shiitaki and maitake, have anti-bacterial healing properties. Herbal remedies can help cure many disorders; bolster immunity; and maintain health.

Personal and home hygiene are of paramount importance. Wash your hands with soap and running water before eating and after using the toilet. Wet wipes can be handy. Brush your teeth at least twice a day and floss before bedtime (read Oral Hygiene, Arab News, June 21, 2007). Gum disease weakens immunity and makes bacteria infiltrate the bloodstream, increasing chances of heart disease.

Keep your bed, ventilation system, and filters clean and dust-free. Wipe dry wet corners, sinks, showers, and surfaces to avoid the buildup of mold. Mold promotes allergy and disease. Kitchen cleanliness protects against food poisoning and hepatitis A. Wash fruits and vegetables thoroughly under running water. Leafy vegetables should be soaked in water with a spoon of vinegar for 15 minutes; throw away exposed leaves. Keep different cutting boards for different foods to avoid contamination. Wear plastic gloves for handling chicken. Do not refreeze defrosted meat and food or leave them exposed at room temperature over two hours. Wipe kitchen surfaces with disinfected sponges or new ones. Wet sponges nurture germs. Do not use too much of caustic cleaning agents and chemical disinfectants (chloride, bleach). They are dangerous to health. Use diluted white vinegar instead.

Family and social connection adds years to your life. Nourish these relationships and keep connected with people around you. Volunteering work raises the spirits. Keeping hobbies and sharing activities with a friend opens windows of opportunities and boosts morale and immunity. Enjoy your family and friends!

PS: Hajis, pilgrims, are advised to follow some of the above-mentioned immune boosters to bolster their immune systems in preparation for the Haj journey. Stop draining your immunity by having refined sugar and carbohydrates, desserts, soda, drinks, and fatty, fried, fast foods. I recommend taking a multi-vitamin-and-mineral supplement with emphasis on vitamin C (1,000 mg) to protect against stress and viral infections. Aerobic exercises such as brisk walking and stretching prepare your muscles and ligaments for Haj activities. Start today!

(Mariam A. Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)