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Your immune system plays a starring role in the way you feel and how susceptible you are to a wide variety of illnesses. The following tips are sure to boost your overall health while targeting your immune system in particular. Incorporate them into your way of life to ensure optimal health:

1. Eat a variety of foods to give your body the best possible odds of obtaining all of the necessary nutrients for good health. You have heard it before and no doubt you will hear it again: a diet rich in fruits, veggies, and whole grains offers the best supply of nutrients to keep your immune system strong and healthy. For starters try adding broccoli and sweet potatoes to your diet, both are great sources of vitamin A which works to supercharge your immunity and prevent infections by maintaining the body’s barriers (skin, lungs and the epithelial linings of the throat and mouth).

2. Consume adequate amounts of essential fatty acids to aid in the absorption and transportation for fat-soluble vitamins (A, D, E, K and the carotenoids including beta-carotene). Focus on consuming foods that contain healthy types of fat to supply the majority of the fat your body needs. Monounsaturated fats are the best source of dietary fat health-wise. Studies show they reduce blood levels of low-density lipoproteins (LDLs) or "bad cholesterol" without affecting the blood level of high-density lipoproteins (HDLs) or "good cholesterol." Monounsaturated fats are found in abundance in vegetable and nut oils such as olive, peanut and canola oil.

3. Spice-up your diet and add garlic to your favorite dishes to enhance flavor and your immune system. Garlic is a potent immune system stimulant, a natural antibiotic and is effective when used to fight fungal infections including athlete’s foot, systemic candidiasis and yeast vaginitis. Garlic magnifies the body’s own resistance to infection by increasing the number of white cells called lymphocytes. The purpose of lymphocytes is to ward off foreign/infectious invaders and the more you have working for you, the more efficiently and effectively your body is protecting itself. It can be consumed fresh (try sautéing it and adding it to your favorite dish) or taken in supplement form.

4. Take time to enjoy a cup of green tea. The benefits are threefold: green tea offers relaxation and stress relief, enhances the body’s intrinsic defenses against infectious substances and directly interacts with many microorganisms in a way that lowers their disease-causing potential. In addition, green tea has a number of beneficial compounds, including the flavonoid catechin, which have antioxidant and health enhancing effects.

5. Drink plenty of water! We all know water is important for hydration but did you know that moist membranes fend off germs? Block out germs by drinking at least eight, 8-ounce glasses a day.

6. Cut out the sugar - it is an immune system depressant. Say no to sugar and say yes to health. Do a self-test: limit your sugar intake for a week and at the end of the week evaluate how you feel. Do you feel better? Worse? The same? Listen to your body and act accordingly. You may feel so great that you decide to cut out sugar entirely or you may decide to take less drastic measures and simply cut down on your sugar intake. In any event, regardless of the changes you do or do not make, you will at least be aware of how the sugar you put in your body instantly affects the way you feel and impedes immunity.

7. Exercise invigorates your body and strengthens your immunity. Walk your way to a strong immune system; walking deepens breathing, lowers blood pressure and energizes your body. If you engage in prolonged, vigorous exercise, rest up and take care of yourself afterward since intense strenuous physical activity can temporarily impair immunity.

8. Fight stress because it is one of your immune system’s greatest enemies. Fortunately, there are a number of ways to keep stress in check. For starters learn to say "no." It is okay to say no when you are too busy or not up to the task or you just plain do not feel like doing whatever it is that is asked of you. Stop trying to be perfect, allow yourself to be satisfied with doing the best you can, nobody is perfect. It is a waste of time to beat yourself up for being human, give yourself a break, you are doing a great job (even if you do not think so)! For an extra lift, research has shown that supplementing with dehydroepiandrosterone (DHEA) can help people (and their bodies) cope with stress.

9. Take Vitamins and Minerals. It is virtually impossible to obtain all the necessary nutrients from your diet so it is a good idea to take a quality multivitamin/mineral supplement that supplies at least 100% of the daily recommended intake. Be sure to double check that the supplement you select has 100% of key immune building minerals including copper, selenium (stimulates increased antibody response to infection), and zinc (ensures proper functioning of the immune system).

10. Try taking a Maitake mushroom supplement. Maitake is considered an adaptogen meaning it helps the body adjust to stress and normalizes bodily functions. It has a high polysaccharide content which is believed to be the source of its healing properties. Maitake revives immunity by stimulating the activity of key immune cells. Take 6 mg two to three times daily (liquid or capsules). Take 3 to 6, 500 mg capsules as a tonic or adaptogen daily.

11. Use herbal supplements. The popular herb Echinacea is a great immune system builder; it stimulates specific white blood cells and has anti-inflammatory and antiviral qualities. Goldenseal is another potent immune system strengthener that acts as an antibiotic, detoxifies the body and has antibacterial properties. Suma or Brazilian ginseng combats stress and boosts immunity. Adaptogenic herbs like ginseng, astragalus, schizandra, and aswagandha have a balancing effect on the body and boost resistance to infection. It is recommended that adaptogenic herbs be taken in small amounts over a long period of time to build up the body’s resistance.

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HEALTH BYTES

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HORSERADISH FOR ARTHRITIS -- If you suffer from the pain of arthritis, try this remedy for that aching joint. Make a paste from fresh horseradish root and hot water. Spread this mixture onto a hot, wet piece of cotton, then cover it with a dry piece of cotton. Place the wet cotton side over your sore joint and leave this in place for 15 minutes to half an hour. You can use a hot water bottle on top of the poultice to keep it hot. If this is uncomfortable, remove the poultice and let it cool just a little before reapplying. The heat increases circulation in the area, so it is normal for your skin to redden somewhat, but as with any topical treatment, test it on a small area first to make sure it is safe for your skin type.

ALUMINUM AND ALZHEIMER'S -- Aluminum is one of the most abundant elements found in the environment. Therefore, human exposure to this metal is common and unavoidable. However, intake is relatively low because this element is highly insoluble in many of its naturally occurring forms. The significance of environmental contact with aluminum is further diminished by the fact that less than 1% of that taken into the body orally is absorbed from the gastrointestinal tract. The average human intake is estimated to be between 30 and 50 mg per day. This intake comes primarily from foods, drinking water, and pharmaceuticals. Based on the maximum levels reported in drinking water, less than 1/4 of the total intake comes from water. Some common food additives contain aluminum. Due to certain additives, processed cheese and cornbread are two major contributors to high aluminum exposures in the American diet. With regard to pharmaceuticals, some common over-the-counter medications such as antacids and buffered aspirin contain aluminum to increase the daily intake significantly. Over the last few years, there has been concern about the exposures resulting from leaching of aluminum from cookware and beverage cans. However, as a general rule, this contributes a relatively small amount to the total daily intake. Aluminum beverage cans are usually coated with a polymer to minimize such leaching. Leaching from aluminum cookware becomes potentially significant only when cooking highly basic or acidic foods. For example, in one study, tomato sauce cooked in aluminum pans was found to accumulate 3mg to 6mg aluminum per 100g serving. Certain aluminum compounds have been found to be an important component of the neurological damage characteristics of Alzheimer's Disease (AD). Much research over the last decade has focused on the role of aluminum in the development of this disease. At this point, its role is still not clearly defined. Since AD is a chronic disease which may take a long time to develop, long-term exposure is the most important measure of intake. Long-term exposure is easiest to estimate for drinking water exposures. Epidemiological studies attempting to link AD with exposures in drinking water have been inconclusive and contradictory. Thus, the significance of increased aluminum intake with regard to onset of AD has not been determined.

REDUCE BRUXISM -- Reducing your caffeine intake may help keep nighttime teeth grinding and jaw clenching to a minimum. Consuming stimulants such as caffeine appears to increase the risk of bruxism, a sleep disorder characterized by nighttime teeth grinding or jaw clenching that can damage teeth. If you grind, cut back on caffeine and see your dentist or doctor for more advice.

COFFEE AND CALCIUM DEFICIENCY -- Coffee drinkers who do not get adequate calcium are more likely to have decreased bone mineral density than those who take calcium supplements, say researchers from the Department of Family and Preventive Medicine, University of California, San Diego. In a recent study evaluating post-menopausal women 50 to 98 years of age, researchers found a statistically significant association between increasing lifetime intakes of caffeinated coffee and decreasing bone mineral density of both hip and spine. However, the investigators reported that bone density did not vary with lifetime coffee intake in women who reported consuming at least 500mg to 1000mg calcium per day during most of their adult lives. Osteoporosis testing can be cleanly, safely, and effectively done through urine analysis. This low cost non-invasive diagnostic test, looks at the collagen levels in the urine to determine bone density loss. Once bone loss has been established, it can be arrested with proper nutritional supplementation. Weight bearing exercises like weight training or low impact aerobics can help in maintaining bone density as well. Currently, most calcium supplements on the market are not easily absorbed by the body. The calcium citrate/malate complex form of calcium - such as that found in CalMag Plus - is more easily absorbed than other supplement forms and is therefore best utilized.

RAW BROCCOLI -- Keeping your broccoli out of hot water can help preserve much of its antioxidant nutrition. Studies reveal that boiling broccoli tends to deplete it of nutrients. Boiling, blanching, and microwaving broccoli in water all appeared to cause significant decreases in antioxidant levels. To best preserve the nutrients in broccoli, serve it raw or steam it lightly.

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:

Is fruit juice labeled "not from concentrate" more nutritious?

Whether made from concentrate or freshly squeezed, juice has the same vitamin and mineral content. If you prefer the refrigerated juice that is not made from concentrate, make sure the label confirms it has been pasteurized. Unpasteurized juice can contain small amounts of bacteria that may cause people with weakened immune systems to become ill. Children, the elderly, those who are ill and those with diabetes or HIV/AIDS should avoid unpasteurized juice.

** Q & A #2:

Is it important to pay attention to even a small increase in blood pressure?

Yes, especially as you age. There are numerous reasons to watch your blood pressure, such as the additional workload elevated blood pressure places on the eyes, heart, and blood vessels throughout the whole body. "Hypertension Journal" reported some interesting results of a study headed by Dr. Gary Ford at the University of Newcastle in the UK. The study included 200 men and women. Those with moderately high blood pressure, averaging 164/89, did worse on tests of memory and reaction time than those with lower blood pressure. Have your blood pressure checked regularly. If it starts to creep up, do something about it.

** Q & A #3:

What kinds of foods are good for post-workout rebuilding and replenishment of the muscles?

Your post-workout meal should contain the following:

1. A lean complete protein: food (e.g. chicken) or liquid supplement (e.g. whey protein) - about 30 - 50 grams, depending on weight, goals, etc. When choosing a post workout protein source, you should select one that is low in fat. This is not the best time for a big steak or other high fat protein-rich foods. Fat slows the absorption of the protein and the carbs. The best choices would be fat-free or lowfat proteins, such as: whey protein powder, egg whites, tuna, chicken, or fish. Whey protein is excellent for post-workout because it is so rapidly absorbed, but it is uncertain whether this will actually cause greater muscle growth - I tend to doubt it. Your goal should simply be to eat 30 - 50 grams of high quality complete protein - whether it is in the form of food or liquid probably does not matter, despite what supplement companies tell you to the contrary.

2. A Complex Carbohydrate: food (potato) or liquid supplements (e.g. maltodextrin, glucose polymer) about 60 - 100 grams or more (preferably high glycemic). The following are also good to eat: brown rice, white potato, yams, oatmeal, cream of wheat, or cream of rice

3. Very little fat (preferably unsaturated).

Here is another option: Have a post-workout drink or a piece of fruit immediately after your workout to get something in you right away; then, within 60-90 minutes afterwards, have your usual meal consisting of a low-glycemic, complex carbohydrate like rice or potatoes, along with a lean protein, such as fish, chicken or turkey.

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THE HERBAL CORNER

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ELDERBERRY, is a shrub-like tree now native to North America. The European elder grows much taller and has been naturalized in the United States and elsewhere. Called the "medicine chest of the common people," man has known of its usefulness for hundreds of years. Elderberry can be found growing both as a wild and cultivated plant, and can grow up to 30 feet tall.

The berries, of course, make a delicious wine and jam, and are rich in vitamins A and C. But elderberry has had an extensive reputation as a healing plant throughout history. The leaves, flowers, bark, and berries have all been used in healing, although all but the berries contain poisonous alkaloids and should not be used internally.

Traditionally, the plant's leaves and bark were used to make topical remedies, such as ointments, mouthwashes, and eyewashes. It was used to induce sweating, stimulate circulation, and act as a laxative. Elderberry is used today to alleviate many cold and flu symptoms including a runny nose, cough, sore throat, fevers, and muscle pain.

Recent findings. Israeli scientists tested a standardized extract of the berry on 40 people and found that it caused a significant improvement in symptoms of the flu or a complete cure in approximately 90 percent of cases within two to three days, compared to six days for a control group. Given the widespread nature of flu epidemics, and the relative paucity of reliable over-the-counter remedies, studies such as this one have boosted elderberry sales in recent years.

Do scientists know how Elderberry works? A pigment in elderberry can help the plant relieve the painful nerve disorder trigeminal neuralgia. The flowers contain flavonoids, such as anthocyanins, an essential oil, mucilage, and tannins which reduce fever and promote sweating. Other compounds in the berry bind to the flu virus and prevent it from penetrating cell walls. The berries are rich in vitamin C that may prevent flu infection.

Elderberry is available in tinctures, liquid extracts, lozenges, syrups, standardized extract capsules, and throat sprays. Although products made from berry extracts are safe when used internally, herbal formulas made from the leaves or bark of the elderberry tree should not be taken internally.

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HEALTHY RECIPE-OF-THE-MONTH