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Wellness Corner: Nurture your immune system

by Patsy Martinson and
Bernice Olson-Pollak

Your immune system is an exquisitely integrated body system of organs, tissues, cells and cell products that differentiates between self and non-self. It neutralizes pathogens and is your first defense against illness. We can all support and strengthen our own immune function in a variety of ways, even when illness comes.

Here are ways to strengthen your immune system for optimal function.

Invoke feelings of love, joy, gratitude and appreciation.
A recent HeartMath (www.heartmath.org) study discovered that DNA changed its shape according to the feelings generated by a researcher. The DNA relaxed and unwound when gratitude and love were projected; when anger, fear and frustration or stress were projected, the DNA tightened up or became shorter. Many of the DNA codes actually switched off.

Enjoy the company of others when you are well. Interacting and celebrating are also important to your well-being. Shown from left, Sisters Cathryn Meyer and Elaine McMullin at their August birthday party.

Get regular moderate exercise
Make the commitment to give your body the positive challenge of consistent physical activity. You will be
rewarded with better circulation, greater muscle strength, a healthier heart and the enhanced ability to bring oxygen to your lungs.

When you exercise, you breathe more deeply, more forcefully and more often. This gives you the opportunity to release toxic by-products through your lungs. Perspiration is another way to eliminate metabolic waste material from the body. Finally, muscular activity is the only way to move waste material through the lymphatic vessels. If you are just beginning, consider accumulating a minimum of 30 minutes of walking throughout your day. Keep your body moving to help elevate your immune function.

Reduce your stress
Your state of mind can affect your health. Emotional stress may damage your immunity, making you susceptible to illness. This suggests that what goes on in your brain can suppress your immune system.

These stress-busting solutions can help you. Have regular massage or energy work to balance your mood. Get connected with others who care by asking for social support when you need it. It especially does your body good when you can share a hearty belly laugh with friends.

Practice meditation
Meditation continues to grow in popularity in the western world. It is a simple method that can create more well-being and happiness in your life. The method of meditation you choose is not as important as what you want to achieve from the experience. Seek to quiet your mind. This promotes inner peace and relaxation.

Practice focused breathing
Focused breathing consciously monitors and controls deep inhalations and exhalations. You simply ease your breaths to a slow rhythmic pace. Set the rate of your breathing pattern by inhaling through your nostrils then exhaling from your mouth. Take note of the rising and falling of your chest. You may add a comforting visualization to your focused breathing by drawing in white light or energy and expelling gray, stale energy. Feeding your mind with positive thoughts helps fortify your immune system with healing energy.

Get enough sleep so your immune system has down-time for repair and regeneration.

Get fresh air daily by walking outside or cracking a window in the house.

Avoid excesses of sugar which can temporarily impair your immune function, making you more susceptible to illness.

Stay hydrated by drinking up to eight glasses of water daily to keep your mucous membranes moist. Mucous membranes are part of the immune defense against non-self, i.e., viruses and bacteria.

Wash your hands often and limit contact with those who are sick.

Eat immune-boosting foods: fresh fruits and vegetables with bright colors; fresh garlic either raw or lightly cooked (garlic is a natural antiviral); green tea (antioxidants); cayenne pepper (natural vitamin A, anti-infectant). Limit food with empty calories such as white breads, sweets and soda pop.

Take care of your skin
Skin is our largest organ. Skin acts as a barrier, defending us from non-self. Lack of moisture in the air due to indoor heat dries the skin, sometimes causing cracks in the skin which render skin vulnerable to infection. Here are some "rules of skin." After bathing, gently pat the skin dry rather than vigorously rubbing. Then, while the skin is still damp, apply a good moisturizer or cream to your entire body everyday. Adequate hydration moisturizes the skin.

Editor's note: This is the final article in the Wellness Corner series. Watch for a new series coming in 2006.

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