Guest author: Joanna Silverman
As a mother, I am well aware of the fear and concern surrounding the H1N1 flu. Everyday the news media is covering some new aspect of this flu. As a health counselor, I have been surprised by the prevention tips that have been presented. Much of the recommendations have had to do with tips on how you can externally prevent catching the flu: washing hands and covering mouths when coughing or sneezing. I work hard with my clients and my own family on building a healthy immune system through diet and lifestyle. In all of the media/board of health recommendations there is little-to-no mention on how we can support immunity from an internal perspective. It was discovered years ago that coming in contact with a germ does not necessarily mean that an individual will be inflicted with illness. Developing an illness, or the severity of an illness, depends on the strength of an individual's immune system. If the strength of an immune system is an indicator for catching the flu and the level of complications surrounding the flu, why are we not focusing on ways we can strengthen our immune system?
Am I concerned that my daughter will get the H1N1 flu? I am, but I sincerely believe that I have control on how it will impact her. The most important thing we can do for our family is to support their immune system, so the body will be strong and ready.
Building Your Family's Immunity
A strong immune system requires three important ingredients:
· Exercise
· Adequate Rest
· A Healthy Diet
Exercise
The Lymphatic system is an important part of immunity. It contains liquid, called lymph, which carries necessary defense cells which attack bacteria around the body. Lymph differs from blood because it requires exercise or movement to circulate through the body. Making sure your family participates in at least 20-30 minutes of physical activity a day will ensure that the lymphatic system is actively moving through the body. Another way to support the lymphatic system, especially when fighting a cold or flu, is by massaging your the neck area all the way down to the toes with an oil (sesame/olive) or lotion.
Adequate Rest
Often times an illnesses during cold and flu season correlates with being run down. Getting adequate sleep allows the body to store energy and high quality nutrients that will be drawn on to fight off illnesses. When we are sleeping, the body is renewing and cleansing. The most ideal time for school children to go to bed is around the eight o’clock hour so they are able to get a full 10 hours of sleep a night. Adults need at least 7-8 hours of sleep a night.
A Healthy Diet
It is vital to support the immune system with a healthy diet. Our bodies run off the food we put into it. An ideal diet will look different for each child depending on food allergies/sensitivities; however the strongest immunity boosting diets contain only whole, unprocessed foods. There are foods that support immunity, and there are foods that suppress immunity. For example, processed sugar has a direct impact on your child’s immune system. Eight tablespoons of sugar, which is equivalent to about 2 cans of soda, will lessen your child’s immunity by 50% for about 5 hours. Immunity suppressing foods contain sugar, high levels of salt, caffeine, hydrogenated oil, and additives. Immunity supporting foods contain, whole grains, natural sugars (maple syrup, honey), fresh vegetables/fruits, natural sources of protein ( fish, eggs, beans, poultry, meat), and essential fats (fish oil, olive oil, flax seed oil).
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This is the time of year where we tend to become so busy by other obligations, we neglect our health: we skip workouts, we stay up late, and we eat tons of sugar. The H1N1 flu is scary, but perhaps it's a wake up call. Protect yourself this holiday season and put yourself first. When you have your health, you have everything!
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