The miserable symptoms of a cold or the flu are actually signs that your immune system is working to fight off the offending virus. You get a fever, for example, because your immune system’s cells work better at a higher body temperature, while germs don’t reproduce as well at higher temperatures. The swelling in your sinuses is due to the fact that armies of immune cells are rushing to the area to fight the germs. A runny nose allows your body to flush out germs along with mucus.

Your immune system is your best defense against infectious illnesses. Keep it in optimum shape with healthy-living strategies such as these:

• Don’t smoke. If you already smoke, try to quit, even if you’ve been unsuccessful at kicking the habit in the past.
• Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
• Take a multivitamin if you suspect that you may not be getting all the nutrients you need through your diet.
• Exercise regularly.
• Maintain a healthy weight.
• Control your stress level.
• Control your blood pressure.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Get regular medical screening tests for people in your age group and risk category.

Can herbs or supplements boost immunity?

Many products claim to boost or support immunity, but the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body – immune cells or others – may not be a good thing to do. There are many different kinds of cells that respond to many different germs in many ways. Which cells should you boost and to what number? So far, scientists do not know the answers to these questions. What is known is that the body is continually generating immune cells.

Although some herbs and supplements have been found to alter components of immune function, thus far there is no evidence that they actually bolster protection against infection or disease. Demonstrating whether an herb – or any substance for that matter – can enhance immunity is a complex task. For example, scientists don’t know whether an herb that seems to raise the levels of a type of immune cell in the blood is actually doing anything beneficial for overall immunity.

Following general health guidelines is the best step you can take toward keeping your immune system strong and healthy.

Reprinted from Cold and Flu, a 10-Minute Consult from Harvard Medical School, © 2009 by Harvard University. All rights reserved.

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