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Trying to prevent an infection? Whatever your goal this winter, staying healthy will depend on a strong, balanced immune system.
Fortunately, you can strengthen and even repair a compromised immune system. Getting plenty of exercise and improving your diet will help your body resist disease, making lifestyle changes well worth your investment of time and effort. In addition, nutritional supplements and medicinal herbs can do much to boost immunity.

Supplements to Consider
1. Vitamin C may be the best-known immune system support because it protects the body from damaging free radicals, speeds wound healing, and stimulates the immune system to resist infection. Indispensable to the body's process of producing adrenal hormones and lymphocytes, vitamin C also acts directly on viruses and bacteria.

Since humans don't have the ability to manufacture our own vitamin C, we must obtain it through food or supplements. In addition to citrus fruits, good sources of C include asparagus, broccoli, avocadoes, strawberries, pineapple, and tomatoes.

Because C is water-soluble, it cannot be stored in the body, so it's best taken in divided doses rather than all at once. The recommended dietary allowance (RDA) for vitamin C in nonsmoking adults is 75 mg per day for women and 90 mg per day for men, as determined by the Food and Nutrition Board, Institute of Medicine (IOM). For smokers, the RDA is 110 mg per day for women and 125 mg per day for men. While many healthcare practitioners recommend from 500 to 1,000 mg (1 gram) daily of vitamin C, additional research is needed to determine whether these larger amounts are necessary. Some experts believe the body cannot absorb more than about 200 mg per day. The upper limit set by the IOM is 2,000 mg for adults.

2. Echinacea (E. purpurea, E. angustifolia) has long been used to fight infection. Clinical trials in Germany and other countries show that echinacea shortens the duration and severity of colds, flu, and other infections if it's taken when symptoms first appear. However, this herb is not recommended for anyone with an autoimmune disease, who is trying to conceive, or who is considering an organ transplant.

Capsules, extracts, and other preparations made from echinacea increase the number and strengthen the activity of immune system cells including macrophages and leukocytes. This herb is also effective in reducing inflammation since a teaspoon of E. purpurea juice is comparable to 100 mg of cortisone.
3. Garlic (Allium sativum) has so many benefits that it's considered the world's most medicinal food. In addition to promoting cardiovascular health, garlic helps protect against cancer, fight infection, and resist colds, flu, and other illnesses. Taking as little as 600 mg of garlic can lower blood pressure and cholesterol. However, supplemental garlic is not recommended for anyone taking warfarin (Coumadin).

4. Eleuthero (Eleutherococcus Senticosus), formerly known as Siberian ginseng, helps to normalize body functions. Many holistic healthcare practitioners recommend eleuthero for patients with chronic illnesses and autoimmune disorders.

Like all tonic herbs, eleuthero works gradually. Its benefits are often felt within one or two months, and eleuthro continues to bring improvement when taken for longer periods. Herbalist Stephen Harrod Buhner reports that the most significant results appear after six months of use, especially in those who lack energy or feel depressed.


5. The mineral zinc is also known to promote a healthy immune system. Zinc lozenges are commonly used to reduce the symptoms of the common cold, and they have been found to shorten the duration of colds as well. Fish, lima beans, pumpkin seeds, sunflower seeds, liver, and egg yolks are good dietary sources of this mineral. Daily doses of less than 100 mg of zinc can enhance immune response, but don't go above this level without professional supervision. It's especially important to replenish your body's supply of zinc if you have the flu. Diarrhea and perspiration can lower your zinc levels.
Be Prepared
This winter, take advantage of Mother Nature's immune-supportive arsenal to improve your health and prevent the illnesses that often accompany the change of seasons. In addition to a high-quality multivitamin and mineral formula every day, taking one or more carefully chosen herbs or nutritional supplements can be a low-cost and effective health insurance.

SELECTED SOURCES
The ABC Clinical Guide to Herbs by Mark Blumenthal ($49.95, Thieme, 2003)
Herbal Antibiotics: Natural Alternatives for Treating Drug- Resistant Bacteria by Stephen Harrod Buhner ($12.95, Storey Books, 1999)
Prescription for Herbal Healing by Phyllis A. Balch, CNC ($23.95, Penguin Group/Avery, 2002)
Prescription for Nutritional Healing by Phyllis A. Balch, CNC, and James F. Balch, MD ($23.95, Penguin Group/Avery, 2000)