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Lifestyle Choices' Effects on Health and Immune Function Part 1 by Barbara Hodal, DC
Investigating the effect of foods and lifestyle on the immune system and the function of this intricate and complicated system would behoove any serious health and wellbeing seeker. We will be achieving this with a general, easy to understand, commonsense approach. The impact of a healthy diet on our bodies cannot be overstated. Most people, whether they choose to do something about it or not, seem to be well aware of the correlation between the foods they eat and the condition of their bodies. Taking it one step further, eating organic is even better for our bodies. No chemicals or toxins, healthier products, healthier people, right? Well, some may argue the point of actual “proof” of the effects of organic versus chemically grown. There are studies out there, some supporting organic's health edge while others dispute a difference. These disputes will go on as long as there are interested parties. However, somewhere along the line, common sense has got to play a role in your decision making process. Dorland's medical dictionary defines health as the optimal state of physical, mental and social well being, not merely the absence of disease and infirmity. That being the case, we need to take this health thing a bit more seriously. Just because you have not been “diagnosed” with a condition, does not mean you are necessarily“healthy”. As in any state of being, there is a continuum, optimal health on one side and death on the other. Why wouldn't you strive to be on the healthier end of this particular continuum? Seeing health as a complete package of mind, body and spirit, we can appreciate the interconnectedness as well as discern the importance of aspiring to such a state of being. Health equates to vigor, vitality, stamina, and strength. Sounds like a great way to go through life, does it not? We have seen, or at the very least heard, that a healthy diet makes our bodies stronger. What exactly does that mean? Eating the right foods containing essential minerals and vitamins along with beneficial proteins, carbs and fats for proper function and vitality are key action steps. To start you thinking on the track of positive food effects, below is a short, general overview to consider. Consumers are increasingly aware of the immune enhancing, disease fighting properties of fresh fruits and veggies. Berries, citrus fruits and green veggies are packed full of Vitamins A and C for tissue growth and repair along with immune boosting properties. Looking at Vitamin E, found in nuts, seeds, legumes or cold pressed vegetable oils, you'll find antioxidant affects contributing to its role in the prevention of cardiovascular issues. In whole and sprouted grains appears even more antioxidants not found in fruits and vegetables, as well as magnesium, iron, fiber and the family of B vitamins promoting healthy nerves, skin, eyes and hair. Adding to choices to get those B vitamins as well as sources for zinc, look to legumes, fish and eggs. Providing the body with energy, proteins are essential for growth and development. They are also needed for the manufacture of hormones, antibodies, enzymes and tissues. Amino acids, the building blocks of proteins, constitute whether a protein is complete or incomplete, depending on how many of the amino acids are present. Essential amino acids means they are not synthesized by the body while non-essential amino acids can be synthesized by the body from other amino acids. Complete proteins, containing ample amounts of the essential amino acids can be found in meat, fish, poultry, cheese eggs and milk. Incomplete proteins, constituting foods containing only some of the essential amino acids, can be found in legumes, grains and leafy greens. Sensitive to dairy or going vegan? Getting your complete proteins can be as easy as combining a couple of the incomplete proteins together, such as brown rice with lentils or other beans. Easy to find, alternative calcium sources found in an array of foods such as almonds, blackstrap molasses, broccoli, sesame seeds, collards, oats, sardines, seafood and the range of green leafy veggies support healthy bones, teeth and muscles. Heading into the world of fats, we could go on indefinitely. Since this is an overview, we will just touch on some basic information. There is saturated, found primarily in animal products, along with poly and mono unsaturated found mainly in vegetable sources. Trans fats, a completely different animal, so to speak, occur when polyunsaturated oils are altered through hydrogenation, hardening liquid vegetable oils to solids, such as margarine and shortening. Can you see your liver clogging with these??? Again, there are studies all over on the effects, positive or negative, of fats in general as well as for the specific types. Using that common sense we were given, what is naturally occurring is more than likely better for your body. While fats are best used wisely and in moderation, make no mistake, they are necessary for literally every body function. Seeing as how fats are essential in the make up of every cell in the body, you can see why we need good, healthy fats as a part of any health conscious diet. Once again, these are brief overviews and a starting point. There is a plethora of more detailed information available on wise food choices and how to make them. Some considerations..... knowing food choices are so important, would it not stand to reason (that common sense thing again) that by choosing to eat foods grown and made ready for distribution free of chemical and toxic use are healthier? By choosing real, (verses processed, denatured) whole foods are we giving our body what it needs to function in a more optimal capacity? Will eliminating chemical additives and preservatives give us the nutritional/health edge? In my opinion, the answer is a resounding YES! In Part 2 we will take a closer look at the Immune system, its functions, and how our food options affecting the processes mentioned above (along with attendant factors) collectively affect our body's master defender. Barbara Hodal is a chiropractor and owner of Crystal Baby Organics, an on line organic baby boutique. Visit us at www.crystalbabyorganics.com for more information on how you and your children can benefit from organic. Copyright 2006 by Barbara Hodal, DC Lifestyle Choices' Effects on Health and Immune Function Part 2 by Barbara Hodal, DC In Part 1 we explored an overview of food choices, their actions within the body, and the affect they have on various body parts and processes. In this installment, we will evaluate associated aspects along with a more specific look at the inclusive effects of Immune function. Looking at other attendant factors, we realize that a healthy diet is more then just the foods we eat, it is an integral part of a healthy lifestyle. This may entail the elimination or at least moderation of, certain key elements as we include others. Heading the list to decrease or eliminate, are smoking, drug use, caffeine, alcohol, soda/ sugary drinks and stressful situations. While increasing pure water intake, fresh air, exercise, meditation and quality rest are necessary fundamentals for a more complete overall health and wellness scenario. OK, so we get the health concept in an overall, big picture way. Let's take a look more specifically at the immune system as part of the scheme. The immune system is our body's complex system of glands, organs and substances, among them white blood cells, bone marrow, the lymphatic vessels, and specialized cells found in various body tissues designed to fend off disease and keep us healthy. You cannot survive without it. Luckily for us, God designed this well orchestrated system of cells, tissues and organs to go to battle for us. In actuality it is comprised of several other systems in addition to “its own” component parts. This multi-dimensional defense system includes, but is not limited to: liver, thymus, spleen, circulatory system, digestive system, skeletal system, integumentary system (skin), excretory system, the nervous system and part of the endocrine system. Impressive! It may in fact be more accurate to say that the body does not just have an immune system, but is an immune system. The inter systemic functions bring together the individual actions for a magnificent level of competence. When you have the full function of this system, you are an unwelcoming host to anything not beneficial to your body. The germ theory looses all of its teeth in the face of uncompromised immune function. Why do you suppose so many remain healthy when all around them fall prey to the latest infections of flu, cold, pink eye or whatever seems to be going around? Do you think those boasting a vibrant immune system fall victim to a yearly or bi-yearly bout of bronchitis or yeast infection? If your body encounters an invader and fights it off, would it be best to let the body fight so as to make it even stronger? Questions to ponder..... When your immune system is fully functioning, you do not get sick. It is important to understand that demonstrating various symptoms does not necessarily mean you are sick. When you are an unwelcoming host, these germs have nothing to grab onto, no where to live or thrive. Under optimal circumstances, an invader comes along and the proper cells go to work to “destroy” what does not belong. And destroy they do, constantly, much more frequently than the average bear might be aware. Toxins, mutant cells, poisons, and foreign substances will be identified, engulfed and then disposed of by this amazing integration of intelligence, creativity, precision and adeptness. Some of the signs showing this powerful conglomeration is hard at work may consist of runny nose, diarrhea, vomiting, fever, congestion, or fatigue. These are typical avenues of elimination. One of the misfortunes of many people today is the belief that we need to stop these natural, corrective functions and responses before they have run their course. We are led to believe by advertisement after advertisement after advertisement, at nauseum, that it is in our best interest to dry up runny noses and eyes, to bring down a fever or to halt the progress of loose bowels that are diligently working for you by ridding your body of some harmful intruder. Most viruses and bacteria enjoy a nice warm 98.6. To attain that winning edge, the body kicks up the temperature, making you, the host, undesirable. This also impels your immune system to make more white blood cells and antibodies as well as other infection fighters. Force feeding a body while an immune response is in high gear is a common mistake. Digestion of food is the body's highest demand on its energy reserves. When your body is in the acute process of defending itself, give it a break and do not eat! Your body needs all its energy for the battle at hand, give it the free reign to get the job done. Stress can be destructive to immune function on several levels: mental, emotional, physical (mechanical/ injury) or chemical. Any and all of these avenues wreak havoc on the body in one form or another with a common denominator of placing your body in a state of “fight”. This takes up tremendous energy while draining the adrenal glands. Integrating stress busters, such as Yoga, meditation, Pilates, long walks, alone-down time, massage and chiropractic adjustments, is essential in effective immune support. Chemical stressors can be eliminated or decreased significantly, by avoiding obvious immune suppressors, (which act as a chemical stress to the body) such as smoking, which robs the body of vitamin C, essential in immune function, processed foods, junk food, sugar, sweets, sodas and known allergens. Many people are unaware of the fact that sugar is an instant immune suppressor, something to think about. Recommendations for a stellar immune system, a key to your health and vitality begin with a diet of fresh, (preferably organic) fruits and vegetables, raw soaked nuts and grains, quality proteins and fats, along with other high fiber foods. (See Part 1) Fresh, pure water intake is imperative ( a good rule of thumb is ½ your body weight in ounces, i.e. 120 lbs = 60 oz) along with adequate rest, consistently. Consuming garlic, chlorella, spirulina and other greens containing trace elements beneficial to the immune system should be high on your list. While including kelp, which contains iodine, calcium, iron protein, carotene, riboflavin and vitamin C, all necessary for the immune system's functional integrity, just adds more to your arsenal. Nutritional supplements can be a supportive tool when needed, though our main objective should be to get our nutrition from as quality food sources as possible. When choosing supplements, investigate the whole food options available. Being made of whole food sources,(usually organic) the body accepts them as a food , making them more bio-available. In my opinion, they are second only to actual food for aiding in meeting our dietary needs, far superior to isolate supplements. In any event, the vast majority will need to take supplements of some form, and they are just supplements, an adjunct to a healthy lifestyle. In this day and age it is virtually impossible to get the nutrients you need in the typical American diet. Unless you have your own little organic farm or buy exclusively organic and do all that we should do, you will probably need to supplement your diet. Go high quality and do your research. You are wasting your money on many of the products out there. The immune enhancing benefits of herbs can lend a hand in any focused regime. Echinacea, Goldenseal and Astragalus lead the pack for immune amplifiers. Checking them out thoroughly will lead you to the most beneficial sources while saving you throwing away money on poor quality products. Though herbs are beneficial and generally safe, considerations may be necessary if combing with medications or if you are pregnant. Make sure to consult with a qualified health care professional. As you can see, the short list of food considerations in Part 1 explain the contribution to various cells, tissues and organs. Part 2 illustrates how these collectively make up the Immune system. Via wise food and lifestyle choices you can easily have a positive affect on your total Immune function and your well-being. You are the sum total of all your thoughts and actions, all you do affects all you are. Hopefully this will give you something to think about in the realm of general health and immune support. This article is a good start., for informational purposes and general suggestions. You have the control, take it. With a common sense approach, you too can boast an Immune system of steel! Always consult with your health care practitioner for more personalized recommendations. Barbara Hodal is a chiropractor and owner of Crystal Baby Organics, an on line organic baby boutique. Visit us at www.crystalbabyorganics.com for more information on how you and your children can benefit from organic. Copyright 2006 by Barbara Hodal, DC SEE ADDITIONAL ARTICLES: Lifestyle Choices' Effects on Health and Immune Function Raising Healthy Babies Can't Start Too Early Tired Of Chemicals? Look to Organic Crystal Baby Organics Press Release |
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