How to Build a Disease-Fighting Body

We are constantly in motion from this meeting to the next, from this lesson to that game, grabbing a quick bite in between and then finally falling into bed at night, to possibly toss and turn over all that we have to do tomorrow.  It makes my head spin just thinking about it.  Yet, we wonder why we feel so tired and run-down.  We often hear the saying "life is short", well I would say, "life is long, let's really live it and love it, not just get through it!"  In order to really live it and love it, we need to fuel ourselves to fight disease so we don't have to waste so much down-time feeling bad or alway "getting over" something.  Here are some ways to build your body into a disease-fighting machine.

Eat your Antioxidants
Eating plenty of fruits and vegetables can help you get a healthy dose of antioxidants.  These substances in foods can help protect your cells from free radicals, molecules that can damage cells.  To get a wide range of antioxidants, choose fruits and vegetables of different colors, such as oranges, green peppers, broccoli, kiwi, strawberries, carrots, watermelon, papaya, leafy greens, and cantaloupe.

Take Your Vitamins

If you have a feeling your diet is lacking, consider taking a multivitamin.  A daily multivitamin will help ensure that your body is getting all of the building blocks for a healthy immune system.  Some nutrients that may be especially important for immune system health include selenium, vitamins A, C, D, and E, zinc, and magnesium.

Avoid Empty Calories
Processed foods such as fast foods, snack foods, candy, and sodas don't provide much in the way of vitamins, fiber, or other nutrients.  And they often contain other additives and chemicals that may not be good for your body.  When you choose these foods over more nutrient-rich foods such as vegetables, fruits, and whole grains, you risk depleting your body of essential nutrients.

Consider Herbs and Supplements
Many people take herbs or supplements to improve their overall health.  Some supplements have been shown to affect the immune system.  But more well-designed studies are needed to learn their beneficial effects on humans.  These include garlic, ginseng, milk thistle, astragalus, and probiotics such as lactobacillus and bifidobacterium.  Talk with your doctor if you have questions about which supplements may be good for you.

Keep Your Body Moving

One simple way to strengthen your immune system is by exercising.  Getting regular exercise can also reduce stress and lower your risk of osteoporosis, heart disease, and certain types of cancer.  You get the most benefit when you exercise at a moderate level a few times a week.  Any type of movement is helpful, including bycycling, walking, yoga, swimming, or playing golf.

Get a Good Night's Sleep
Without enough sleep, your immune system may not have the resources it needs to fight off illness.  Most adults need about seven to nine hours of sleep each night.  You can help yourself to a more restful sleep by keeping a regular schedule, getting exercise, avoiding caffeine and alcohol close to bedtime, relaxing before bedtime, and keeping your bedroom at a comfortable temperature.

Limit Alcohol
Drinking alcohol is part of our culture.  Many people drink at meals and at parties as a way to socialize and celebrate.  But drinking too much alcohol can weaken your immune system and cause you to get sick more often.  To minimize risk, men should have no more than two drinks per day.  Women should not have more than one drink per day.

Kick the Nicotine Habit
Here's another reason to give up smoking -- it weakens your immune system.  Even if you are just an occasional smoker, you are still at risk.  According to the U.S. surgeon general, even low levels of exposure to tobacco can cause health problems, including heart attacks, stroke, and asthma.  If you need help quitting, talk with your doctor.

Wash Your Hands

One of the easiest ways to help your immune system fight illness is to wash your hands regularly.  It is also one of the best ways to keep yourself and others healthy.  Be sure to use soap and clean, running water, and wash for at least 20 seconds.  If you don't have access to soap and water, use an alcohol-based hand sanitizer that has at least 60% alcohol.

Reduce Your Stress
Some stress can be a good thing.  It is your body's way of preparing for a challenge, such as giving a presentation.  But a steady stream of stress can be bad for your health.  Studies show it can even weaken your immune system.  Reduce your stress by avoiding whatever stressors you can.  Take the time to relax and do things you enjoy.

Enjoy Regular Sex

It turns out that sex does not just make you feel good -- it is good for you, too.  Studies have shown that a good sex life can be a boost to health.  One study looked at the connection between sexual activity and health in people middle-aged and older.  The research found that those who had frequent sex were in better overall health than those who had sex less often.

Get a Pet
There is a reason dogs are called "man's best friend."  Dogs and other pets can offer us companionship, exercise, and even good health.  One study showed that having a dog can help improve immune system development and may reduce the risk of allergies in children.

Build a Strong Social Network
We all know friends are important, but strong social ties can also have a big effect on your health.  A recent study found that people with strong relationships were 50% more likely to survive than those with poor social ties.  To broaden your social network, try volunteering, taking a class, or joining a group that interests you.  And be sure to nurture the bonds you already have.

Keep a Positive Attitude

Positive thoughts can give your immune system a healthy boost.  One study of law students found that when they were feeling more optimistic, their immune systems were stronger.  To increase your optimism, take time to savor the things you enjoy, look for the silver lining in dfficult situations, and try not to dwell on negative thoughts.

Have a Laugh
A good belly laugh might be good for you.  While there is some evidence that laughter may help boost our immune systems, overall research results have been mixed.  A group of researchers who looked at several studies about laughter and immune function found that people who laughed out loud at funny videos had higher immune function after watching the video.  But more studies are needed to prove whether laughter actually helps prevent or minimize illness.

Adapted from "Tips to Boost Your Immune System" from WebMD

WHAT'S FOR DINNER
Tonight we are going to enjoy a fresh, fast, and immune-boosting dinner of very simply marinated and grilled chicken breasts (works great as a marinade for pork chops, pork tenderloin, shrimp and salmon), mashed sweet potatoes and a quick saute of yellow squash and zucchini squash.  If you add a little orange zest to the veggie saute it will bring the whole meal together and add amazing flavor.  I can't wait to enjoy a delicious and healthy dinner, some physcial activity in the yard with the ones I love, some good laughter and a great night's sleep.  I am certain that I will have the immune system of a super hero tomorrow!

Simple Herb Marinade
Servings:  4

Ingredients
1/4 cup orange juice
2 T Extra Virgin Olive Oil
1/2 cup Fresh Herbs, chopped (whatever you like and is available)
1 T garlice, chopped
Coarse sea salt and freshly ground pepper, to taste
4 Chicken breasts, or pork chops, or 1 medium pork tenderloin, or 1 lb raw shrimp

Directions
Combine everything except meat in a resealable bag and shake to mix.  Add meat and marinate 30 minutes to overnight (only marinate shrimp for about 20 minutes or so because the acid in the orange juice will cook it - think ceviche).  I prefer to grill but sauteeing or baking would also work fine.

Here's to fresh, fast, and fantastic food!