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general health

Immune system

YOUR body's immune system is its defence shield against infection and disease.

It operates much like an army, mobilising troops of white blood cells and dispatching them to strategic points around the body where they are on stand-by to fight any invader be it a virus, bacteria or a fungus.

It is an incredibly complex, sophisticated and effective system.

For example, it can employ 1 million possible varieties of antibodies appropriate to the invader - which makes the couple of varieties of antibiotics available from the GP look pretty pathetic.

A break down in this defensive shield can lead to something as trivial as a sore throat or as devastating as HIV.

If you regularly get colds and sore throats that are hard to shift, if you have allergy problems, if the glands in your neck, under your arms or in your groin often feel tender or if you have a dramatic reaction to insect bites, it could be your immune sytstem needs a boost.

Your own defence army is also under attack from outside. Smoke, pollution, stress, food colourings, pesticides, even simply being unhappy can all have a detrimental effect on your immune system.

So if you feel yours could do with a boost try these top ten tips to keep your defences high:

Get plenty of sleep
Undisturbed sleep encourages efficient cell repair, rejuvenating the body and mind. Insomniacs are more likely to have high blood pressure and higher cholesterol levels.
Drink two litres of water a day
The body is 75% water and drinking eight glasses will help your lymphatic system drain away the toxins that can leave you feeling tired.
Fruit and vegetables
Eat five portions every day. Make a conscious effort now to make your diet more colourful. Fruit and veg are packed with vitamins, minerals and fibre, all vital in keeping your immune system strong.
Eat oil rich fish
Sardines, herrings, mackeral, salmon and trout are concentrated sources of omega-3 essential fatty acids which are thought to help prevent cancer. Oily fish have 3.8g of omega-3s per 100g compared to 0.3g in other fish like cod. So next time you fancy a snack make it sardines on toast instead of beans.
Try to reduce stress
Under pressure the body pumps out adrenalin, making your heart beat faster and slowing down other systems. If this is constant it can weaken your immune system. Stress also depletes levels of vitamin C, which acts as an antioxidant clearing the body of toxins. If you cannot eradicate the source of stress try relaxation techniques such as meditation.
Take more exercise
Research has shown that doing 30 minutes exercise a day, be it brisk walking, aerobics or in the gym, can reduce the risk of heart disease, strokes, high blood pressure and diabetes. Regular exercise also helps regulate menstrual problems and prevent the onset of osteoporosis.
Add more garlic to your diet
It has been accepted for many years that eating a clove of raw garlic every day can boost your immune system. If you cannot face that, then take a garlic supplement. Also try echinacea which has become known as the 'immune herb' because of its ability to boost the body's production of white blood cells. Best only used as a short term remedy for no longer than 2 weeks until infection or illness clears.
Eat 'live' yoghurt
Research in the USA indicates that yoghurts containing active cultures may stimulate the production of gamma interferon, an anti-viral agent which boosts immune response.
Supplements can help
Vitamin A is one of the key immune strengthening nutrients as it aids cell repair. Also try zinc, which is the most important mineral to keep your system strong.
Improve circulation
Before you have a bath or shower brush your skin vigorously in the direction of your heart, starting with your legs and working up your body. This will improve the drainage of your lymphatic system. Ending your shower with a cool blast of water is said to wake up the lymph nodes which store the white blood cells.

Latest immune booster

The South African version of the humble spud is being heralded as the next big ''cure-all'' to boost the immune system and help combat everything from colds to cancer.

Scientists have discovered that the purple, bulbous hairy potato - used by Zulus as a laxative for generations - is one of the richest natural sources of hormone like substances called phytosterols.

Phytosterols boost the body's immune system by stimulating the T-cells which act as ''fighters'' against disease. They are found in most types of fruit and vegetables but often destroyed by processing.

Research in this country is being led by Dr John Wilkinson, senior lecturer in pharmacognacy and phytochemistry at Middlesex University who said: ''It is a very exciting new product. Research shows it does have the effect of strengthening the body's immune system without any side-effects.''

In South Africa, where the plant grows, it has been successfully used to maintain blood lymphocyte levels of HIV patients and prolong the lives of lung cancer patients - one by five years.

Anecdotally there are stories that the plant prevents colds and flu and that some rare illnesses that attack the immune system have been greatly improved by taking the tablets.

Dr Wilkinson believes it works because of the cell structure of the plant itself. He says: ''The molecules are large and when they enter the blood stream the blood stream thinks it is being attacked when it is not, and stimulates the T-cells to combat the ''invader''.

''We have spent the last two years collating information on various tests done using African Potato around the world and the results are very, very interesting.

''Garlic and echinacea are also known immune system stimulants but African Potatoe seems to work in a more advanced way on more advanced deficiency cases.

''I think there is enough evidence now for a properly funded study into the full effects of this very exciting plant.''

Links
AIDS Factsheets
NHS information on HIV and AIDS