Be Well

When it comes to strengthening the immune system, people would do better to think in terms of overall quality of life rather than specific steps to take. According to some physicians, improving one's ability to fight off colds can have as much to do with being kind as it does with eating good foods.

The immune system is a complex network that protects the body from relatively simple infections, such as influenza, and more serious illnesses, such as cancer. It's not something that "you can simply build up at will," says Michael Foggs, M.D., chief of allergy, asthma and immunology for Chicago-based Advocate Health Centers. 

At the most basic level, he concedes, improving the immune system means eating properly, getting plenty of rest and avoiding toxins. "Not processed food, but food loaded with antioxidants--fruits and organic vegetables." 

Non-restorative rest or inadequate sleep can lead to physiological imbalances that affect your body's ability to fight infection. Stress weakens the system, causing hormonal imbalances. 

As for toxins, Dr. Foggs says that beyond known outdoor pollutants, a host of synthetic materials found indoors can build up in the body. Paint, carpet linings and bioaerosols often can be more harmful, he says, than some outdoor pollutants. Not all indiv iduals will have the same response to such elements. He says, however, that those suffering regularly from red watery eyes, headaches, itching and respiratory distress need to inspect their indoor environment carefully.

Many people fight toxins with a homeopathic approach. Echinacea, for example, has been said to decrease the prevalence and severity of colds. Dr. Foggs, who says medical science disputes this claim, cautions against believing that all homeopathic formulations or treatments can do the trick "without official evidence to prove their validity based on randomized controlled clinical trials."

Still, there's something to be said for living cleanly and well. Robert Anderson, Ph.D., founder and executive director of the American Board of Integrative Holistic Medicine based in Washington state, encourages patients to lower their stress levels--a major factor in compromised immune systems according to conventional and homeopathic practitioners --through, among other things, exercise, meditation and touch. Anderson also espouses thinking of others.

"Volunteers in a study at Harvard watched a 30-minute video showing the work of Mother Teresa. Their salivary [immunoglobulin A (IgA)] levels increased significantly after viewing the film," Anderson says. "Levels increased even in volunteers who had a negative feeling about the film. It seems even viewing altruism improves our immune defenses." IgA is a chief antibody tha t protects against infections.

A common manifestation of immune system disease is asthma. Dr. Foggs, who co-authored the most recent National Institutes of Health "Expert 3 Panel: Guidelines for the Diagnosis and Management of Asthma," says across ethnic groups, young boys present more of this respiratory disease than girls. By puberty, however, girls' rates are higher. And it manifests in black women at higher rates than any other ethnic minority. 

Acknowledging environmental and genetic factors in how your body responds to attacks, Dr. Foggs and Anderson encourage people to simply take care of themselves as the best defense. It's the one method over which you have the most control.

--Monette Austin Bailey