Building a Better Immune System

By Annie Hsu Griffin R.D., L.D.

Winter is here... and cold and flu season approaches with a vengeance. We
all want to avoid spending the next several months wiping noses, nursing
coughs, sitting up with fevers - not only for ourselves, but especially for our
little ones. Now, before we become sick, is the best time to boost our
immune systems. Many of my friends notice the low incidence of illness in
my family. They often ask me what we do to keep our systems healthy.
Following are the things we incorporate into our daily plan to prime our
family's immune systems.

Fluids are always a necessary part of any nutritional plan. During a cold or
flu, inadequate fluids can lead to dehydration, constipation and thickened
secretions. Encourage distilled water, diluted juices, herbal teas, broths and
soups to help soothe mucus membranes, encourage regularity and thin
secretions so they are more easily expelled.

Nutritious foods should be offered, but no forced. Limit intake of refined
sugars and dairy products (milk, cheese, ice cream and puddings). Refined
sugars can contribute to an acid environment in which bad bacteria can
thrive and dairy can increase and thicken mucus secretions making them
hard to expel.

A multivitamin with minerals is an excellent addition to almost anyone's
nutritional plan. There are a wide variety of styles - pills, mini capsules,
traditional chewables, "gummy" chewables, liquids. I find I am more vigilant
during these months with a daily supplement than I am during the summer.

Vitamin C is a well-known immune system booster and anti-inflammatory.
Bioflavanoids have been shown to have antiviral and anti-bacterial
properties. Since vitamin C and bioflavanoids are water-soluble (excess
amounts not used by the body are washed away), it is best to take divided
doses throughout the day. Powers that dissolve in liquids are well absorbed.
Exercise caution with chewable as they can erode tooth enamel if residue is
allowed to sit on the teeth (I have my children crunch on a carrot stick or
brush their teeth after taking any chewable vitamin).

Zinc promotes a healthy immune system. Zinc levels may be lowered by
diarrhea and perspiration. Lozenges are an excellent form of zinc - but best
absorption is obtained if they are allowed to dissolve rather than if they are
chewed. Please note that excessive amounts of zinc can cause nausea and
vomiting and actually depress the immune system.

Echinacea and goldenseal have gained a reputation for their antiviral and
antibacterial properties. Research shows that for preventative care, these
herbs can be taken one dose, twice a week. During an acute infection, they
may be taken daily for up to 14 days. Taking them for longer than 14
consecutive days can cause them to lose their effectiveness.

As preventative care, these immune building supplements may help you and
your family engage the cold and flue season with a stronger immune system.
As acute care, studies have shown that taking them at the very first sign of a
sore throat, cough, stuffy head and/or fever can reduce the severity and
duration of an illness quite dramatically.

But above all these pills and potions, hold your loved ones close. When so
much in our world can seem uncertain - let them know your love is one
steadfast thing they can hold on to.