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“НАШЕ ЖИТТЯ”, КВІТЕНЬ 2020 WWW. UNWLA.ORG 33 MAXIMIZING YOUR IMMUNE SYSTEM by Ihor Magun, MD, FACP We are in the midst of unpredictable times as there is tremendous uncertainty caused by the current virus/pandemic. Many questions arise and remain unanswered, and the future is even more un - predictable. We try to follow all the recom men - dations (such as social distancing etc.), but wonder if this is enough or whether there is anything else that might be helpful. The answer is an emphatic YES. It boils down to maximizin g your im mune system. Let’s begin with basics. The human im - mune system provides a defense against diseases. When the immune system is not functioning properly, it is more likely to permit a disease to enter the body and take over. One way to prevent or deter this hostile takeover is to maximize and boost your immu ne system. This requires some effort. The first and obvious intervention is to avoid destructive habits. The humand body and especially its immune system functions better when we follow some commonly kno wn advice: get adequate sleep (at least seven hours ), stop smoking, limit alcohol intake, decrease stress, ingest a diet rich in fruits and vegetables, and incorporate some form of physical exercise into your daily schedule. This is especially important be cause exercise improves cardiovascular health by pr omoting good circulation, which allows the components of the immune system to do their job. An additional piece of advice is to be cautious about sales pitches. There are many products in stores and online that boast and/or promise that they are capable of “boosting” or “supporting” immunity. This may or may not not be true, so it pays to be wary. These ads may promise a lot, but the products they praise do not necessarily deliver on their promises. Moreove r, they frequently carry a high price tag. Another thing to consider is age. It is a fact of life that as we age our immune system is less effective. There is evidence that micronutrient deficiencies of certain vitamins and minerals play a role in the imm une system (vitamin C, D and zinc are the most stud ied). These deficiencies can be counteracted by taking a daily multivitamin and mineral supplement (if your diet is not what it should be). One cautionary note is that taking mega doses of any one particu lar vitamin or mineral can actually be harmful, so do not do this. One important fact that should be noted here is that several foods have been scientifically shown not only to be nutritious but also helpful in boosting the body’s immunity. Honey (in part icular, Manuka honey from New Zealand) has been stu died, and the findings show that it not only benefits the immune system but also has antimicrobial, anti - inflammatory and antioxidant properties. One tablespoon a day is recommended. Eighty percent of our immune system resides in the gut. When our gut bact eria are in a good balance supported by a thriving population of beneficial bacteria, immunity works better. Ingestion of probiotics or yogurt with active cultures is recommended. Fermented foods like pick les, buttermilk, and sauerkraut are also good choic es. Other food choices include citrus (rich in vitamin C), any type of oats, broccoli or any vegetable in the cruciferous family. The list wraps up with strawberries, almonds, mushrooms and raw garlic. No w more than ever, a healthy body helps foster a robust immune system. So , whatever your age, avoid bad habits, incorporate recommended foods, practice good hygiene (washing hands with soap and water for at least 20 seconds), and avoid touching your face, e specially your eyes and nose. It also helps to keep a positive attitude. By incorporation these suggestions into daily life, we can all be one step ahead of whatever pathogen lurks (now or in the future). Шановні читачі та дописувачі! Для швидшого от римання Ваших листів і вчасної реакції з боку редакції, просимо листи з питань доставки, зміни адреси та передплати журналу «Наше життя» писати на адресу: 203 Second Avenue, 5 th Floor, New York, NY, 10003 - 57 06 , або надсилайте на електронну пошту office @ unwla . org Листи з дописами, фотографіями, запитаннями про друк та ін. пишіть на адресу: 203 Second Avenue , 5 th Floor , New York , NY , 10003 - 5706, або надсилайте на електронну пошту unwlaourlife @ gmail . com
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