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Stimulate Your Health
Part 1- The body immune systemPart 4- Your resolutions
Part 2- 8 foods to boost your system
Part 3- Strategies to strengthen immunity
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Who are the invaders?
2Part 1- The body immune system
* Bacteria
* Viruses (Microbes & Disease)
* Parasites such as fungi, protista, & worms
The immune system is a system of biological structures and processes within an organism that protects against disease.
It consist of:
3Part 1- The body immune system
The Innate Immune system:a general response to anything other than recognized “self cells”
The Adaptive Immune System:a specific counter-assault against a “known foreign” invaders
What Happens during an infection?
4Part 1- The body immune system
The troops are called to battle!* The Innate Immune system deals with injury & infection* Macrophages slip between cells [extravasation]* Cytokine chemicals attract other “troops” [chemotaxis]* Histamine chemicals dilate blood vessels for easier access to injury [vasodilation]
What Happens during an infection?
5Part 1- The body immune system
The Adaptive Immune System* T lymphocytes [ T - Helper cells ]help signal immune cells into action* B lymphocytes [ B cells ] - make special proteins called antibodies* An antigen is phagocytized by the B cellis broken into non-infective pieces & attached to the cell’s MHC when processed through the cell’s machinery* MHC-antigen complex is placed on the cell membrane surface where it is recognized by the T Helper cell.
In summary and simple non-medical terms
6Part 1- The body immune system
* To function properly, an immune system must detect a wide variety of agents, from viruses to parasitic worms, and distinguish them from the organism's own healthy tissue.
* The immune system adapts its response during an infection to improve its recognition of the pathogen
* A number of factors affect immune system health.Some we can’t control: age, surgery, wounds, chronic disease, poverty, stress, living with lots of other people
* Fortunately, there are ways you can strengthen your immune system: the right food and bacteria, the right exercising, balanced stress life, etc...
Vitamin C
7Part 2- 8 foods to boost your system
Why?* Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries.* Persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.
Where?* Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables.* You can buy a vitamin-C-fortified version of just about anything.
Vitamin E
8Part 2- 8 foods to boost your system
Vitamin C
Why?* Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells.* Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria.
Where?* Seeds* Vegetable oils* Grains* Supplements
Carotenoids
9Part 2- 8 foods to boost your system
Vitamin E Why?* Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging.* The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions.
Where?* fruits* Vegetables,* Supplements* Note: avocado fruit or oil, as lipid sources, enhance carotenoid absorption in humans.
Vitamin C
10Part 2- 8 foods to boost your system
Vitamin E Why?* Bioflavenoids protect the cell membranes against the pollutants trying to attach to them* Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease.
Where?* fruits* Vegetables,* Supplements
http://www.askdrsears.com
Vitamin C
Bioflavenoids
Carotenoids
11Part 2- 8 foods to boost your system
Vitamin E Why?* Zinc increases the production of white blood cells that fight infection and helps them fight more aggressively
Where?* Oysters* Zinc-fortified cereals* Crab* Beef* Turkey, dark meat* Beans* Supplements: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It's recommended to get zinc from your diet and aim for 15 to 25 milligrams a day.
Vitamin C
Zinc
Carotenoids
Bioflavenoids
12Part 2- 8 foods to boost your system
Vitamin E
Why?* Garlic stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. * Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream.
Where?* Garlic* Supplements
Vitamin C
Garlic
Carotenoids
Bioflavenoids
Zinc
13Part 2- 8 foods to boost your system
Vitamin E
Why?* Selenium increases natural killer cells and mobilizes cancer-fighting cells.
Where?* Tuna, red snapper, lobster, shrimp* Whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice* Egg yolks, cottage cheese* Chicken (white meat) and lamb chops* Sunflower seeds, garlic, Brazil nuts* Supplements
Vitamin C
Selenium
Carotenoids
Bioflavenoids
Zinc
Garlic
14Part 2- 8 foods to boost your system
Vitamin E
Why?* omega 3 fatty acids in act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria.
Where?* Flax oil and fatty fish such as salmon, tuna, and mackerel* Supplements
Vitamin C
Carotenoids
Bioflavenoids
Zinc
Garlic
Omega-3
Selenium
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1- Take care of your body
15Part 3- Top 5 strategies to strengthen your immunity system
* Sleep soundly and enough
* Eat the right nutrients and vitamins
* Move and exercise, every day,practice yoga
* Immunize yourself
2- Take care of your mind
16Part 3- Top 5 strategies to strengthen your immunity system
* Balance your stress level
* Meditate or pray
* Go out, take a break every 2 hrs
* Build your self esteem
3- Expose yourself
17Part 3- Top 5 strategies to strengthen your immunity system
* Regularly spend short periods of time in the sun (without sunscreen)
* Take supplements in northern climes during the colder months
* Stop smoking, heavy drinking and taking other substances
4- Socialize more
18Part 3- Top 5 strategies to strengthen your immunity system
* Go out with friends and family
* Get a pet
* Work on your relationship skills
5- Lead a meaningful life
19Part 3- Top 5 strategies to strengthen your immunity system
* Stay positive"It seems clear, Kubzansky said, that positive emotions are providing some sort of “restorative biology” for people." http://www.hsph.harvard.edu
* Get engaged in what you love
* Find your passion, join interest groups, invest yourself 100% !
20Amazing Yoga poses to boost your immunity
Source: LexiYoga youtube.com
Define your "Ideal Week"Add your events to boost your immunity
21Part 4- Your resolutions
Monday T'day W'day Th'day Friday Sat'day Sunday
1. Your body
2. Your mind
3. Expose yourself
4. Socialize
5. Meaning
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* wikipedia.com
* Sandra L. Owen, BSN, "Give it a boost" MEd, FASHAClinical Instructor, EmeritaGeorgia State University* Patricia A. Lafleur, "The immune system", Harvard - HHMI Summer Outreach Program 2004
* www.health.harvard.edu How to boost your immune system : Harvard Health Publications ..* www.shape.com 10 Easy Ways to Boost Your Immunity - Shape Magazine * www.askdrsears.com/...boost-immunity/8-foods-boost-immunity Foods that Boost Immunity | Ask Dr. Sears®* www.today.com 7 easy ways to boost your immune system* www.motherearthnews.com Strategies to Strengthen Your Immune System
Sources and References 22
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Slide Transcripts 23
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