Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2006)

Most of us don’t give our immune system a second thought until we get sick.

Our bodies are constantly putting up defenses against germs looking to cause us trouble. The body has a number of weapons with which to ward off illness. Called into action are white blood cells, the spleen, lymph nodes, the membranes in the digestive system and the cilia hairs in the nose, to name a few.

We all know that the holidays can be a particularly stressful time. Chronic stress (or even depression) together with not getting enough sleep can wear down the body and its defenses for fighting illness.

“People don’t think about the importance of sleep,” says Dianne Moeller, a registered dietitian at the Health District. “Your immune system needs that down time to regenerate.

“When you’re sleep-deprived, your body produces fewer ‘natural killer’ cells, which hunt down and destroy virus-infected cells.”

Poor nutrition, diets that are too low in calories or fat, as well as yo-yo dieting can eat away at the body’s defenses. Aging, cigarette smoke as well as toxins in our environment can also deplete our immunity.

We all catch colds and other illnesses from time to time, but it’s important to know that there are things we can do to boost our immune systems, thus minimizing our chances of getting sick.

“Your immune system is strengthened by positive lifestyle choices,” Moeller says.

Get enough sleep

Our nonwaking hours contribute to good health as well. Two-thirds of us get fewer than 8 hours of sleep a night. One-third get fewer than 7 hours a night, a poll by the National Sleep Foundation found. “You’re not always aware of how greatly you’re affected (until you get a good night’s sleep),” Moeller says.

Reduce stress

Bringing down your stress level can be done in a variety of ways, including exercise, listening to music and yoga. Do whatever relaxes you.

Get regular physical activity and fresh air

Regular moderate exercise raises the body’s level of “natural killer” cells and may reduce a person’s chance of getting an upper-respiratory infection, a review of studies found. Getting fresh air is important to counter exposure to smoke and toxins in the air, food and water. These environmental stressors promote the body’s production of free radicals, which can harm cells, tissues and organs.

Drink plenty of water

Drinking enough water keeps our mucous membranes moist enough to combat the viruses they encounter. Water helps the body eliminate wastes.

Eat a healthy diet

We know that eating a healthy diet can help the heart and keep weight manageable, but we sometimes forget that it can boost the immune system.

Things to consider:

 • Brightly colored fruits and vegetables are full of antioxidants, which fight free radicals, and phytonutrients. Each color contains different compounds that the body needs, so it’s important to eat a variety of colorful food. For instance, foods that contain lycopene, such as cooked tomatoes, pink grapefruit and watermelon, can help the body produce the natural killer cells.

 • Healthy fats and oils like omega 3 fatty acids (found in fish, flaxseeds, walnuts or supplements), and monounsaturated fat (like olive oil, nuts and avocadoes) are immune-promoting. On the flip side, too many saturated fats (like butter and other animal products) and trans fats (hydrogenated vegetable oils) can lower immunity.

 • Specific immune-boosting foods include garlic and mushrooms. Probiotic foods (like yogurt and kiefer) can help protect the membranes of our digestive system from germs.

 • High-quality protein (including lean meats, fish, lowfat dairy products and beans) help our body mount its defense. Antibodies, which are made up of proteins, bind to different types of infections and neutralize, destroy and eliminate them from our body.

Take a daily multivitamin/mineral supplement

Vitamins C, D, E, B complex and zinc are known to protect the immune system. A multivitamin serves as insurance against nutritional gaps that can show up even with a healthy diet.

So, don’t wait until you get sick to start paying attention to your immune system. Do it now; your body will thank you for it.