immune system

We're nearing the end of flu season and heading into allergy season, but that doesn't mean we should get complacent about fighting off illness. Since I am always looking for new reasons to exercise and new ways to avoid getting sick, I was excited to find this research suggesting that consistent exercise can boost your immune system.

Moderate exercise temporarily increases your body's production of macrophages, the cells designed to fend off bacteria, and allows them to travel more efficiently through the body. Though these are temporary responses to working out, new research suggests that the more often you exercise, the more permanent the health benefits become. According to Dr. David Nieman of Appalachian State University, moderate exercise on a regular basis also strengthens your immune system in the long run.

But for super-serious athletes like marathoners, exercise can actually make the body more susceptible to illness, so be sure to give yourself plenty of recovery days if you're training for a big event.

Do you exercise daily? If so, do you think it helps you avoid getting sick?

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Probiotics seem to be the "functional food" darling of the moment, but it seems to me these healthful microbes might really deserve their super star status. Probiotics add good bacteria to your intestines, helping to maintain the balance between the good micro-organisms and the bad. New research shows that they might be beneficial to more than just your guts. It seems keeping your intestinal flora balanced is good for the overall health of your immune system. The tiny, yet powerful microbes bolster the immune system helping stimulate the production of more killer cells that attack viral infected cells. Sounds like there is a war being waged in our intestines.

To ensure that the good bacteria have a fighting chance, eat foods like yogurt bearing the live and active cultures label or take a probiotics supplement. Don't just go with your gut feeling (sorry about the pun) when shopping for a probiotics. Read the label and make sure the supplement contains at least one billion (yep, one billion that is not a typo) organisms.

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I have little kids and one of them breaks out in hives whenever she eats strawberries. Or I should say, when she used to eat strawberries because the hives just didn't seem like a normal side effect of eating fruit. Are those hives a sign of a food allergy or just a symptom of a food intolerance?

Lucky for me, the Mayo Clinic just answered my question. First off only about 2 percent of American adults and 6 percent of American children have food allergies. Many of us do have adverse reactions to certain foods, but those reactions are only considered allergic reactions if the immune system is involved.

With a food allergy, the immune system mistakenly identifies a specific food or a component of a food as a harmful substance and fights that food culprit by releasing antibodies. The antibodies release histamines and other chemicals into your bloodstream to fight the good fight against this food "enemy". Signs of a food allergy may include:

• Tingling in the mouth
• Hives
• Swelling of the lips, face, tongue and throat
• Wheezing or breathing difficulties
• Dizziness or fainting

Lactose intolerance is one example of a food intolerance. People with lactose intolerance lack the enzyme lactase needed to digest milk sugar (lactose) in milk and other dairy products. This inability to break down lactose during digestion may cause diarrhea, gas, bloating and abdominal pain, but doesn't set off the immune system response.

It is important to know the difference, because with an allergy a small amount of the food can trigger a serious allergic reaction. With an intolerance, the body can usually handle a small amount of the food without serious consequences.

Hopefully my little one will "grow out" of her strawberry allergy. Until then, we are sticking to blackberries and raspberries.

Shiitake Mushrooms, aside from the phrase being my new favorite expletive substitute (it is up there with dang and crud), are fast becoming known as a new super food. Since they have been used medicinally in Asia for over 6,000 years, I'd really have to admit their status as a super food is "new" to me. And possibly you, too?

Did you know that they contain protein? I, for one had no idea that 8 ounces of shiitakes contain almost 5 grams of protein. Although mushrooms are often treated like veggies, they are a fungus and have no roots, leaves, flowers or seeds. Shiitakes contain lentinan and L-ergothioneine. If you have never heard of those substances before, neither had I, since they don't come up all that often in casual conversation. Lentinan helps bolster the immune system, strengthening its ability to fight infection and disease. That is why this compound is being researched for its ability to fight cancer and AIDS. Some researches think it might even help with allergies. L-ergothioneine is a powerful antioxidant, which fortunately is not destroyed when the mushrooms are cooked.

Shiitakes make a great addition to stir-fries. I enjoy them sautéed with asparagus and ginger. Or you might enjoy them, like YumSugar does, on a mushroom pizza. Since these mushrooms are becoming increasingly popular, they are easy to find in most grocery stores. If you can't find them there, you should try an Asian market.

Learn to love them - they are good for you and tasty!!!

I am paranoid about the flu, I'll admit it. So I'm putting my paranoia to good use and figuring out simple ways to boost my immune system and I would like to share them with you.

One of the easiest ways is to sleep at least 7 - 9 hours a night. For me, this might mean going to bed a little early since I am not always in control of my wake up time. My 20 month old daughter IS my alarm clock.

Or course exericise is beneficial too - it is my answer for all the ills of the world. Working out helps to strengthen your immune system and increases the body’s natural virus-killing cells. This is why if you have a little cold it is good to do a light work out.

Eating nuts and sunflower seeds also gives your immune system a little boost since they are high in Vitamin E. Vitamin C might get all the press, but Vitamin E is the unsung hero of your immune system since it helps stimulate the production of natural killer cells that seek out and destroy germs. It helps you fight the good fight.

I'm going to chomp on some seeds right now.

Since cold and flu season started a lot of folks have asked me if they should work out if they're sick. Well, a good rule of thumb when figuring out the answer is the neck check. Exercise is generally considered okay if your symptoms are all above the neck - sore throat, runny nose, sneezing, congestion. Light cardio might actually help reduce these symptoms and give your immune system a little boost.

But if your symptoms are below the neck like fever, chest cough (with lots of phlegm) or nausea you should probably choose your couch over kick boxing. Exercising can make those symptoms worse.

So check in with your self and listen to what your body says. If you are just tired or in the throes of PMS a work out could really do you some good.

Recent reports claim that chicken soup is truly good for the sick soul.

So next time you're feeling sick, try this recipe from Dr. Stephen Rennard, Chief of Pulmonary Medicine at the University of Nebraska Medical Center:

1.5 lb chicken
3 large onions
1 large sweet potato
3 parsnips
2 turnips
12 large carrots
6 celery stalks
1 bunch parsley
salt and pepper to taste

Clean chicken, put in a large pot of cold water. Bring to a boil. Add onions, sweet potato, parsnips, turnips and carrots. Boil for 1.5 hours. Skim fat off as develops. Add parsley, celery and cook an additional 45 minutes. Remove the chicken, put vegetables in a food processor, chop until very fine and add back into broth. Serve.

So why is it good for a cold or the flu?
Chicken broth will help to unclog a clogged nose and will also work to keep you from coughing and help thin out a head "thick' with congestion.
Vegetables are full of vitamins and antioxidants.
Chicken contains amino acids which work to loosen mucus.

Fit's Tip: If you're like me and not the cooking type when you're feeling a bit under the weather, make it now and freeze it so when you are sick all you have to do is dethaw.