Healthcare systems world wide are on the cusp of one of the biggest health problems ever faced as tens of millions of the Baby Boomer generation are aging. As our technology driven lifestyles have pushed vigorous physical activity out of our lives our bodies have lost the stimulus needed to stay healthy. They respond by getting sick and often have a hard time recovering from illness or injury because a great deal of muscle mass has been lost from the body.
Our muscle mass peaks in our early 20's then starts the long slow decline as we age with between 300-500 grams per year being lost for the rest of our lives. This slow stealth like muscle meltdown largely goes unnoticed as body fat can accumulate padding the area where muscle tissue is being lost.
The name of this villain is Sarcopenia and can have a devastating effect on the last 10-20 years of a person's life taking away their health, mobility and independence.
It will become a familiar name in the coming years as our inactive and sedentary lives become more common.
Everybody knows that muscle is necessary for strength but not many people are aware that muscle mass serves as the body's armor and defense against illness and disease.
To strengthen the immune system the whole body's muscular systems must be strengthened. This is achieved with strength training exercise that will protect and preserve muscle tissue which is crucially important for immune function in two ways:
* The necessary fuel source used by many cells of the immune system is the amino acid glutamine and the muscles are the primary site where this is stored. The more muscle you have the more plentiful the glutamine supply, the better the immune system works.
* Muscle is where the body stores protein. Protein is essential to produce new antibodies and white blood cells to fight off infections or find and destroy cancer cells. The body uses protein at a much faster rate when fighting sickness and muscle tissue is where a reserve of extra protein is kept to draw on when needed.
A proper exercise program that includes at least 60% strength training exercise and the rest vigorous cardio exercise that raises the heart rate also serves to speed the circulation of antibodies and killer cells through the body and can raise white blood cell counts by anywhere from 50 - 300 percent after an exercise session.
As many people get sick when they are stressed or depressed exercise helps reduce stress hormones and releases good hormones. Along with providing an outlet for the nervous energy produced by stress, exercise will increase the robustness of the immune system itself and lessen susceptibility to disease.
So forget the notion that muscles are just for looks, they are essential for the healthy functioning of the immune system and the ability to withstand disease. This will reduce your risk of being the victim of some dreadful life threatening disease and might well save your life. The only way to keep those precious muscles strong and healthy throughout your life is with strength training exercise.
The immune system is filled with protective cells called white blood cells. There are many and all work to kill bacteria, pathogens, eat harmful cells, and neutralize toxins including metabolic waste. Some even make antibodies.
Our bodies must constantly regenerate and build new white blood cells, especially when harmful toxins enter.
If we want to truly defend ourselves, there are nutrients from foods that you certainly don't want to miss out on. By eating a diet to build the immune system, you will keep your body ready to defend itself anytime the "bad guys" come to visit.
For starters, it is a good idea to know that white, refined sugar has an adverse effect on the immune system - it can literally stop it from working.
Junk foods and processed foods are not much better as they contain no natural nutrients that your body can use to make the white blood cells when needed. In addition, they are full of the harmful toxins that your immune system will have to battle leaving less to fight outside invaders such as bacteria and virus.
Here are the super foods that help strengthen and build your immune system. Adding these foods to your diet while limiting junk and processed foods can keep you healthier for the coming flu season.
Fresh Whole Vegetables are full of phytonutrients that your body uses to keep your immune system strong. Phytonutrients help your body release enzymes that protect your cells and help rebuild damaged cells.
They also fight cancer. Our bodies come into contact with carcinogens (cancer-causing agents) every day. We also constantly make cells, and some rogue cells may reproduce themselves leading to damage or cancer of an organ.
Most of the time, our bodies' recognize and kill or neutralize these abnormal cells. Phytonutrients help our bodies do this and can also shut down pre-cancerous cells and neutralize carcinogens. No vitamin pill can give you this power!
The best veggies for an immune building diet include; carrots, sweet potatoes, asparagus, kale, red and green peppers, broccoli and the dark leafy greens such as turnip greens, collard greens, spinach and romaine lettuce.
Fresh Whole Fruits are also full of phytonutrients. They are immune building and natural detoxifiers of the body. Fruits are full of antioxidants and enzymes that protect our cells from damage.
Many of the berries and red apples are high in flavonoids that protect us from heart disease.
Fruits that will help strengthen your immune system include; pink and red grapefruit, blueberries, strawberries, blackberries, red apples, red grapes, bananas, cranberries, tomatoes, mangoes, tangerines, nectarines, peaches, oranges and watermelon.
Omega 3's are healthy fats that have an immune building quality. They are anti-inflammatory and help prevent auto-immune disorders. They are needed in order for the body to absorb certain vitamins.
Foods that contain the Omega 3's include; ground flax seeds, walnuts, soybeans, sunflower and pumpkin seeds, hazelnuts, cashews, almonds, salmon, mackerel, and herring.
Good Bacteria found in the intestinal lining keep your immune system healthy. These healthy organisms stimulate the immune system, increase antibodies, and inhibit the absorption of pathogenic organisms such as e.coli and salmonella.
Be sure that you and your children consume healthy, live bacteria especially at times of illness. Foods containing good bacteria are; yogurt (be sure to check the label for live bacteria), and fermented foods such as kifir, miso and homemade sauerkraut.
Folate is essential for preventing damage to blood vessels and brain cells and ensures DNA integrity. The dark leafy greens are high in folate and include the following; mustard, collard and turnip greens, spinach, kale and romaine lettuce.
Use these immune building foods and have a happy and healthy holiday season.
Both Gen Wright & Cindy Papp are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Gen Wright has sinced written about articles on various topics from Terrier Dogs, Acne Treatment and Lose Weight. Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth- Let Me Show You Too!" here:. Gen Wright's top article generates over 1220000 views. to your Favourites.
Cindy Papp has sinced written about articles on various topics from Lose Weight, Fitness and Metabolism. Cindy is a Nutritional Counselor and has been helping clients build their health for 15 years. Learn more about how you can