Smart Strategies for a Stronger Immune System

Our body is in a never-ending struggle to the death against billions of bacteria, parasites, fungi, and viruses all permeating within us and the environment around us. Some may be harmless, even beneficial to us, others are feeding off our body, leading to chronic infections and showing up as periodontal disease, digestive disorders, skin conditions, baldness, premature aging, fatigue, and more. Research has revealed that chronic diseases have an infectious component to them. In conditions such as gonorrhea, acne, carbuncles, gastritis, Alzheimer’s disease, cardiac arrest, and many others, infection has been found to be a key contributor to these problems and could help quicken the onset and/or development of the chronic degenerative diseases of aging.

One of the best means of lowering your chances of succumbing to infectious disease is to maintain a strong immune system. Down below is a list of helpful tips that can lead to a stronger immune system.

Exercise to Prevent Sickness

People who are physically active are usually endowed with a stronger immune system up to their senior years.  Scientists from the University of Colorado-Boulder discovered that there is an age-related reduction in the antibody reactions to signals that trigger an immune response. It has been shown the exercises can maintain a more optimal T cell-mediated response that is especially important for people in their 50’s and beyond since people at those ages tend to be immunocompromised.

Breakfast to Pep up the Immune System

You are less likely to catch flu or a cold if you eat breakfast regularly. This is what Cardiff University researchers in the UK have found. They believe that a hearty breakfast pumps up the immune system with cellular energy. Moreover, people who routinely skip breakfast are seen to be more stressed out and live hectic lives that tend to weaken their immune system and elevate the risk of catching an infection. Begin the day eating berries, oranges, and other fresh fruits, whole grains (whole wheat toast, cold or hot cereals), dairy products (yogurt or low-fat milk), or unsweetened juice.

Pets to the Rescue

Families with pets (dogs or cats) usually have children who suffer fewer pet allergies than children who had only been exposed to pets earlier in life or new pet owners. Researchers from Sweden’s Central Hospital of Norrbotten conducted a study in 2005 observing 2,454 children for four years. They saw that in all cases where allergies were not the result of genetics, exposure to animal allergens protected children from developing allergies. An earlier study this time in Germany’s Institute for Social Pediatrics and Adolescent Medicine, researchers discovered that  children who were exposed to cats on a regular basis were 45% less likely to develop hay fever and 67% less inclined to develop asthma than other kids.

Touch and Go

A report by the American Society for Microbiology in 2005 showed that while most Americans (91%) said they always wash their hands after using public restrooms, in reality, only 83% actually did. Not surprisingly, only 75% of men were likely to wash their hands compared to 90% of women. The same report also showed the following unimpressive hand washing habits:

•  After holding money, only 21% of men and women claim of making a point to wash their hands
  
  
•  Only 39% of women and 24% of men report of washing their hands after sneezing or coughing
  
  

According to the US Centers for Disease Control and Prevention (CDC), these are the steps for proper hand washing:

1. Use water and a clean bar of soap or soap liquid. Place the soap on a rack to allow it to drain.
   
   
2. Scrub between fingers, under the fingernails, back of the hand, palms and wrists. Vigorously rub your hands together with soap for about 10 to 15 seconds.
   
   
3. Use warm water to thoroughly rinse your hands.
   
   
4. Use a clean but disposable towel to dry your hands. To avoid cracking or chapping, pat the skin instead of rubbing it.

The US National Center believes that it costs less than a penny to wash your hands.  It is also a means of prevention that can save you a $50 visit to the doctor.

Cold Facts

The US National Institute of Allergy and Infectious Diseases reported that In the course of a year, Americans catch a billion colds. German scientists at the Federal Research Centre of Nutrition and Food did a study in 2005 where it was discovered that adults who took minerals with probiotics (beneficial flora (bacteria) that can stimulate the immune system, specifically T-cells) and vitamins on a daily basis showed fewer cold symptoms compared to adults who took only mineral and vitamins. The people who took a combination of probiotics, minerals, and vitamins had:

• Mild cases of sneezing, coughing, and headaches
  
  
• Less time with a fever,  lessened to around six hours (compared to the usual average of 24 hours)
  
  
• Colds that was reduced to a couple of days (which usually should last up to nine days)

Probiotic flora such as the strains Bifidobacterium and Lactobacillus can be found in rich amounts in yogurt. In dietary supplements (in the form of wafers and capsules, freeze-dried powders, and highly perishable liquid supplements), these probiotics can be found in even higher doses. I recommend going for supplements that have the highest “colony forming units” per dose. Always mind the date of expiration because bacteria counts tend to drop as the product ages. It’s also good to take the supplements on an empty belly.

Kitchen Klean

One of the breeding grounds in which bacteria thrives most in your home is your kitchen. Bacteria in the kitchen may contaminate food and make you sick.  The CDC reports that each year, there are around 76 million cases of food-borne diseases, and most of are due to bugs (flies, roaches, etc.) inside our houses. The following are a few tips that can help lessen the pathogens in your kitchen that can get into food:

One of the breeding grounds in which bacteria thrives most in your home is your kitchen. Bacteria in the kitchen may contaminate food and make you sick.  The CDC reports that each year, there are around 76 million cases of food-borne diseases, and most of are due to bugs (flies, roaches, etc.) inside our houses. The following are a few tips that can help lessen the pathogens in your kitchen that can get into food:

• Each day, place the kitchen sponges in the microwave oven and set the switch to high for a minute, or until the sponges start to steam.
  
  
• Thoroughly wash your hands prior to preparing food. After touching raw vegetables, fish, or meat and in-between touching these different foods, wash your hands, to prevent cross-contamination.
  
  
• Clean the kitchen sink and all its adjacent parts (connecting pipe, drain, and disposal) once a week. Use chlorine bleach (5 ml or one teaspoon of chlorine bleach) and add it to a liter of water in or use a commercial kitchen cleaning agent solution.  Along with the moistness in the sink, an ideal environment for the growth of bacteria is created when food particles get trapped in the disposal and drain.
  
  
• Microwave or launder dishcloths three or more times a week.

Based on CDC statistics, there are over 76 million instances of foodborne illnesses occurring each year in the United States. The more severe cases resulted in 5,000 deaths and 325,000 hospitalizations.

To end, it is important to remember that maintaining a strong immune system can help repel infectious disease that as a group are avoidable and preventable contributors that may adversely impact the quality of your life.