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You are viewing: H4H Monographs - Immunity - Level 2
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to H4H Monographs - Level 1

March 10
H4H Monograph
Immunity
10 Ways to Boost your Immunity

Clinical experience shows that people who pick three or more of the suggestions from this list - and stick to them - will substantially improve their immune strength, increase their ability to stay sane and healthy through dreaded cold and flu seasons, and keep their health and happiness up through the darkest months of the year!

1. Get Plenty of Sleep
To improve your resistance to any disease, the most important thing you can do is get enough rest. Your body knows how to heal, and it does this best when sleeping. Get adequate rest on a daily basis, and if you begin to feel fatigue during a time of increased stress to your immune system, take naps, get into bed earlier, relax and let your body do what it does best: restore and rebuild.

2. Body Cleanse
Next start with a spring clean of the 3 main body systems; the gastro intestinal (GI) tract; liver and kidneys; spleen and lymph. Body cleansing is a natural way to get back to your optimum state of well being. Many diseases can be avoided with a targeted body cleanse. Getting rid of colon debris, toxins, fungi, parasites, allergies, chronic health problems and fatigue is an important part of health living. Remember the best medicine is no medicine.
Once your main systems have been cleansed your new clean ststus needs to be maintained. Following points 3-7 below will help you achieve this goal.

3. Hydration
Our bodies are 80% water. Drink at least 8 to 10 eight-ounce glasses of pure water every day, not counting soda or beverages, for best results. The liver and kidneys require plenty of water to continue their task of elimination.

4. A balanced pH & microflora
Apple Cider Vinegar (ACV) is ideal for maintaining the optimal acid-alkali balance of the GI tract. Drinking 3 glasses of water a day (each containing a teaspoon of
ACV) one with each meal or adding ACV direct to salads will help maintain the body's internal "climate" at a pH which supports good health.
 Your intestines are home to vast armies of friendly bacteria called probiotics, also known as intestinal flora. These bacteria number in the trillions and are essential to good health where they help digest food, facilitate nutrient absorption, and produce key B vitamins and enzymes that are crucial for clockwork digestion and overall well-being.
Did you know that two thirds of all immune activity takes place in the intestines and native probiotics contribute in two important ways.
Firstly friendly flora take on the bad guys directly. When the intestinal flora is maintained at healthy levels the good bacteria help prevent bad bacteria, viruses, and yeasts from proliferating.
Secondly friendly bacteria nuetralise toxins. Including carsinogens and notrosamines from alcohol bacon sausage and processed foods. Researchers believe that probiotics reduce the bodys exposure to carcinogens by detoxifying chemicals and shutting down bad bacteria that can generate carcinogenic compounds.
To help you assess as to whether probiotic therapy would be of benefit a summary of the areas of activity are listed in the table below.

 Probiotics will assist with

Promotion of

Reduction of

Protection from

Digestion

Immunity level
Vitality status
Cardiac health

Gas/ Bloat
Intestinal cramp
Allergic food reactions
Cholesterol

Yeast infection
Diverticulitis
Crohns/ Colitis
IBS/ Acid reflux


  
5. Fresh fruit, veg, fibre, omega-3 & protein

Fruit

Have a minimum of five portions a day of fresh fruit & vegetables. They contain antioxidants, minerals, and phytochemicals (beneficial plant chemicals) in the correct combination to maintain blood sugar balance, create better energy levels and strengthen the immune system. 
Each color found in fruits and vegetables focus on building the immune system in its own specific way. It is important to get a variety of colors, so that you will get a full range of phytochemicals (of which there are over 12,000) in your daily diet.
Green Foods broccoli, kale, leaf and romaine lettuce, spinach, cabbage and Brussels sprouts, chives.
Red Foods tomatoes, watermelon, red cabbage.
Orange Foods carrots, pumpkin, squash, sweet potatoes, apricots, cantaloupe.
Orange /Yellow Foods oranges, pineapple, tangerines, peaches, papaya, nectarines
White Foods onions, garlic, celery, pears.

Fibre
Fibre comes in two types - Soluble and Insoluble.
Soluble fibre absorbs water throughout the GI tract and is readily fermented in the colon into a gelatinous, viscous fermented mass which is readily absorbed.
Insoluble fibre on the other hand is metabolically inert remains unfermented and exhibits a bulking action. It acts by physically changing the nature of the contents of the gastrointestinal tract which in turn changes how other nutrients and chemicals are absorbed

Soluble fiber is found in varying quantities in all plant foods, including:
legumes (peas, soybeans, and other beans), oats, rye, chia, and barley, some fruits and fruit juices (including prune juice, plums, berries, bananas, and the insides of apples and pears), certain vegetables such as broccoli, carrots, and Jerusalem artichokes, root vegetables such as potatoes, sweet potatoes, and onions (skins of these vegetables are sources of insoluble fiber), psyllium seed husk (a mucilage soluble fiber). 

Insoluble fiber sources include:
whole grain foods, wheat and corn bran, nuts and seeds, potato skins, flax seed , lignans , vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal, some fruits including avocado, and bananas, the skins of some fruits, including tomatoes.

The role of fibre is thus to aid digestion, prevent dehydration and constipation through the maintenance of smooth, painless and trouble free bowel movements. It also ensures the efficient movement of digesta through the colon, reduces excess lower gut fermentation and assists with the prevention of colon cancer. Fiber aids in lowering blood cholesterol levels by removing bile acids that digest fat as well as with blood sugar regulation. Finally the incorporation of fibre into the daily diet reduces risks factors associated with kidney and heart diseases.

Omega 3
Omega 3 are essential poly-unsaturated fatty acids. The term essential means they are necessary for human health but that the body cant make them. It is thus essential that they be included in the daily diet. 

Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol) and thus reduce the potential of heart diseases. Omega 3 fatty acids also act as an anticoagulant to prevent blood from clotting and thus help to reduce high blood pressure. More recent studies have shown a potential benefit in Alzheimer's.
Other researched benefits include conditions of diabetes, rheumatoid arthritis, osteoporosis, depressions, schizophrenia, ADHD, skin affectations, menstrual pain, and colon breast and prostrate cancer.

Where to find Omega 3 fatty acids?
All fish contain omega 3 fatty acids but they are more concentrated in fatty fish such as mackerel, salmon, sardines and herring. The American Heart Association recommends eating fish at least 2 times a week.
Many commercial food products, such as bread and baked goods, yogurt and infant formula are now fortified with omega 3 fatty acids.
Green leafy vegetables
Soya and tofu
Nuts and seeds like almonds, walnuts, pine nuts, and flax seed
Cooking oils such as flax seed oil, canola oil, and soybean oil
Some eggs such as omega-3 enhanced eggs.

Protein
Protein is a building block for a healthy body, mind, and immune system. Diets low in protein tend to be high in carbs which convert readily to glucose, spiking blood sugar and stressing the pancreas and the immune system.

6. Avoid the Food & Drug Vampires

Food Vampires

Food vampires are foods that suck nutrients out of your bones. In other words, they stimulate the body to excrete more ntrient than is being put into it. Substances which are common food vampires are alcohol, caffeine, salt, animal protein, fats, tobacco, oxalic acid-rich foods (chard, rhubarb, spinach, and chocolate), and aluminum (absorbed from baking soda, aluminum pots, and from certain deodorants). Phosphorus-rich foods and drinks also impair nutrient absorption, the worse offenders being soda drinks and many processed foods.

Drug Vampires
Drug Vampires are drugs which disrupt nutrient absorption or metabolism, including antacids, antibiotics, anti-depressants, barbituates, cholesterol-reducing drugs, corticosteroids, diuretics, laxatives, and chemotherapeutic drugs.

7. Avoid Binge Eating
Binge Eating Disorder (BED) is when people have a consistent habit of frequent consumption of large amounts of food in a short period of time which usually leads to weight gain and obesity and gastrointestinal dysfunction.

.Some of the most common symptoms are:
Eating large amounts of food, even when not physically hungry. Eating more rapidly than usual.
Eating until uncomfortably full.
Eating alone out of embarrassment at the quantity of food being eaten.
Feelings of disgust, depression, or guilt after eating.

8. Supplement with natural vitamins & minerals
Due to the many harsh challenges of modern life the immune system can do with all the help it can get. Listed below are some of them. 

1. Beta Carotene
is a compound produced by plants and is converted by the body into vitamin A. The richest food sources of beta carotene include pumpkin, sweet potato, carrots, cooked greens, apricots, sweet peppers, kale, turnip greens, broccoli, mango, and squash varieties. The greater the intensity of the color of the fruit or vegetable, the more beta carotene it contains.

 2. Vitamin C boosts the immune system by stimulating the production of white blood cells (lymphocytes) and antibodies. It is found in many vegetables and among the best are asparagus, avocados, beet greens, broccoli, Brussels sprouts, collards, kale, mustard greens, onions, green peas, sweet peppers, radishes, tomatoes, turnip greens, and watercress. This vitamin is also high in many citrus fruit drinks.

3. Vitamin E
has been shown to protect against approximately eighty diseases. Rich sources are vegetable oils such as wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil are one of the richest sources of vitamin E, followed by nuts and seeds.

 4. Selenium - Selenium is believed to have an important role in boosting immune function by strengthening the disease-fighting properties of phagocytes, the white blood cells that destroy invading micro-organisms.
The best food sources to provide you with the health benefits of selenium include: Brazil nuts, oats, seafood, liver, wheat germ, bran, tuna, onions, tomatoes, broccoli, garlic, and brown rice.

5. Zinc bolsters the immune system to fight colds  and helps overcome the effects of stress and fatigue. The best food sources include: meat, liver, seafood (especially oysters), wheat germ, brewers yeast, pumpkin seeds, eggs, ground mustard, and nonfat dry milk.


9. Exercise outdoors daily

Exercising Outdoors
Get back to nature with outdoor exercises. Its all about enjoyment, fresh air (hopefully unpolluted), and some rays if it's sunny. But the experience of working out in large open spaces surrounded by trees and grass really does it for many. Finally the "ready to go" equipment climbing frames, slides, swings and benches can all be used free of cost.
Here are some ideas

Sprinting
Intervals. Vary the intervals with different intensities. (ie sprint 20 seconds/walk 20 seconds/repeat 5 times or Jog for 5 minutes with two 10 seconds sprints spaced in the middle.)
Uphill. Make good use of any hills or mounds to sprint uphill. Really pump your arms to get up there. Walk back down.

Bodyweight Toning Exercises
Pull ups. Use any bar that you can reach and grip.
Squats can be done 1 or 2 footed;
Lunges can go forwards or backwards.
Push ups. You can push up against anything. (ie with your feet on a raised platform such as the bottom of a slide
Step ups. Find any platform you can step on to.
Jumps. You could do jumping jacks (ie 2 footed jumps on and off a platform.)

Walking
Walking in the park is a greatemedy. It could even just be a walk around the block. Clear your head take some deep breaths and end up feeling relaxed.

10. Balance emotions & laugh daily
Use this free and powerful natural medicine to undo years of stress damage to your body, and spirit. Used properly, the power of humor and fun works almost like magic
Medical studies demonstrate that the natural medicine of humor and the positive emotions humor generates:
boosts your immune system
stabilizes your blood pressure
massages your inner organs
stimulates your circulation
increases the flow of oxygen to your muscles

Just to get you going
Heres some examples by way of starters.

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