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| Enhancing Your Immune System the Natural Way ... With Food By Gary Rosard |
| The Good Guys Whole grains: Brown rice, millet, quinoa, buckwheat (kasha), oats, barley, and other whole grains are a valuable source of the vitamins, minerals and fiber that are an essential part of keeping the immune system healthy. Fiber helps cleanse the colon of toxins and helps prevent intestinal infections. Intact whole grains, not the flour products made from them are what really strengthen the digestive system. Cooked grains make a great breakfast or a substitute for pasta, white rice or white potatoes. Vegetables: Eat as many vegetables as you can. These are really the immune-boosting heavyweights. They are the best source of the vitamins, minerals, and phytochemicals that are known to protect the body against many diseases, including cancer. Especially try to have dark leafy greens, such as kale and collard greens. And include as many of the yellow and orange vegetables as possible for beta carotene, an important anti-oxidant. Carrots, winter squash, and sweet potatoes are also great for satisfying the sweet tooth in a healthy way. If you are prone to diarrhea, which is common among those with HIV, avoid raw vegetables (and fruit). Lightly steam or saute them instead. Fresh fruit: Providing the same benefits as vegetables, fruits can be eaten as snacks, separate from protein for better digestion. Berries are particularly noted for their cancer preventative abilities. Fruit though is very high in sugar, so large quantities should be avoided, especially tropical fruits such as bananas, mangoes, etc. If you are prone to yeast infections (thrush, candida), avoid fruit juices, since the high concentration of sugar promotes the growth of yeast in the digestive system. Protein: Generous amounts of high quality protein are important for maintaining rapid production of cells to support the immune system, preventing loss of lean muscle mass and boosting energy. As much as possible, look for organic meat and poultry, have plenty of fish, especially those high in Omega-3 fatty acids, which are important for building the body's immune response. These include salmon, sardines, mackerel, trout and tuna; flax seeds are another good source of this important nutrient. Dairy products may not be the best protein source since they create digestive problems for many people, such as excess gas, loose stools, mucous and congestion. Yeast infections and thrush also thrive on dairy. Vegetarian sources of protein include soy products such as tofu and tempeh, and beans and legumes, having the added benefit of fiber, which animal foods do not provide. Other helpful foods include onions, garlic (unless you are having liver problems), ginger, and turmeric (a spice that is a good anti-inflammatory). Mushrooms such as shitake, oyster, and other Asian varieties, are noted for their immune-enhancing abilities. Sea vegetables are rich in minerals such as immune-boosting zinc, as well as calcium. Small quantities of fresh almonds, walnuts, and pumpkin seeds, also for zinc and healthy fats. Water: This is the essential "ground zero" for regulating all of the body's systems. It eases the job of the kidneys and liver to process and eliminate toxins from the blood. It helps keep mucous membranes moist enough to combat the viruses they encounter. And it is a little known tool for reducing sugar cravings. Sugar cravings are often a sign of dehydration. Try a big glass of water the next time you are craving sugar, then wait a few minutes and see if the need for the sugar is really still there. Water, as well as other beverages, really should not be ice cold. Your body will have to use a lot of energy to warm it up to that 98.6 degrees it tries so hard to maintain. Try to have 6 to 8 glasses of pure water every day. Supplements: Vitamins, minerals, antioxidants, and herbs are an important part of making sure your nutritional needs are met. But taking a lot of supplements while maintaining a poor diet will not have the desired effects. If you want to plant a garden, you could just dig a few holes, plant the seeds, and wait for something to happen. Maybe a few things would grow, but the crop would probably not be very bountiful. But add compost and nutrients to the soil, water it properly, and you would reap the rewards. Think of a good diet as your way to amend your soil, then if you add a few supplements, there's a good environment for growth. |
| Staying Well Nine years after my diagnosis, I'm still not taking medications and have no allergies, good digestion, no illnesses, and almost never even get a cold. You can make a start toward a more healthful life right now. The important thing is to start on a path that you can continue and expand to keep yourself healthy. Try small changes at first. Start with breakfast, the most important meal of the day. In the morning, we begin to burn energy at a high rate, and need to provide adequate fuel. (A cup of coffee isn't the kind of fuel we're taking about here!) The immune system is the most sensitive system of your body to your energy level. The ideal breakfast should contain complex carbohydrates, fiber, some protein and some fat. A whole grain porridge with soy milk for example, would provide all of those requirements. Look for support that will encourage you and strengthen you along the way. Begin to eliminate or reduce one or two of the most harmful foods, and at the same time, add more of the beneficial ones. Notice how this starts to effect your digestion, your energy level, even your moods. As you start to feel better, you will be more motivated to keep making changes. As you integrate more healthful foods into your diet, you will discover the natural tastes and sweetness in simple foods. What are you going to try today? Gary Rosard is a certified Holistic Health Counselor with offices in Manhattan and South Orange, NJ. He offers nutritional and lifestyle counseling in a supportive, caring way that focuses on the whole person, not just the symptoms. Visit his Web site at www.calminthestorm.net/hiv or call (917) 494-9574 to discuss your health concerns. |
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