Your Immune System & How to Boost it Naturally

Your immune system includes your thymus gland, spleen, lymph, bone marrow and red blood cells.

It may be weakened by cold, damp weather, digestive problems, fatigue, insufficient exercise, excessive use of computers and mobile phones and stress.

• Take daily exercise to encourage lymphatic drainage which aids detoxification
• Try to reduce stress and find ways to create personal empty space
• Include raw foods and juices which contain enzymes to strengthen immune system.
• Follow a winter course of broad spectrum, high potency probiotics to promote a healthy gut
• Reduce central heating levels to combat unhealthy organisms, which thrive in muggy environments
• Avoid sugar, added salt, refined carbohydrates, caffeine and limit alcohol
• Increase antioxidant intake by including fresh fruit and vegetables daily
• Ensure sufficient sleep, especially during winter months
• Drink at least 2 litres water regularly throughout day

For a strong immune system all B vitamins, as well as vitamins A, C and E are essential as well as selenium, zinc and co-enzyme Q 10. Super foods which boost immunity include:

• Short grain brown rice·Ground flax seeds, sunflower, pumpkin and sesame seeds
• Onions and garlic· Seaweeds· Broccoli, kale, ‘Cavolo Nero’ cabbage
• Shitake and Portobello mushrooms· Sweet potatoes, beetroot, celeriac
• Blackcurrants, blackberries, blueberries
• Organic poultry, wild game, oily fish and seafood

Carrot, Beetroot and Celeriac Juice Cleanser

This juice contains many cleansing properties as well as being charged with powerful nutrients.

In Europe poor farming practices have lead to low levels of magnesium in the soil. Magnesium is vital for the body to function effectively. It strengthens the bone matrix, aids muscle and nerve function and is essential for detoxification of cells.

Organic carrots, beetroots and celeriac all contain useful amounts of magnesium.

• ¼ organic beetroot
• ¼ organic celeriac root
• 2 large carrots
• 2 sticks organic celery
• 1 cm. piece root ginger
• ½ lemon, juiced

1. Wash root vegetables thoroughly.

2. Prepare root vegetables into pieces small enough to pass through juicing machine.

3. Process celery sticks and root ginger.

3. Add lemon juice to vegetable juice and serve immediately.

Slow Roasted Garlic

The immune boosting qualities of garlic are well known. It is a powerful antiviral, antibacterial, antifungal and is helpful in treating ear infections, sore throats, catarrh, bronchitis, diarrhoea, digestive complaints as well as high cholesterol levels. It contains a sulphur compound, allicin, which aids helps to eliminate cholesterol from the body and reduces the amount of unhealthy fats which the liver produces.

Serves 4

• 125 ml rape seed oil
• 2 large heads of garlic, whole and unpeeled
• small bunch fresh thyme, rosemary and bay leaf
• ½ lemon, juiced

1. Heat oven to 230C, Gas 8.
2. Place garlic bulbs in roasting dish, lay herbs on top and drizzle with oil.
3. Roast for 20 – 30 minutes.
4. Centres of the individual cloves should be soft and sweet tasting.
5. Squeeze lemon juice over bulbs and serve with hot savoury dishes.

Risotto to boost immune system

This is not haute cuisine, but it’s easy to prepare, full of nourishment and tastes good.

• Boosts immune system
• Detoxifying
• Rich in B vitamins
• Contains betacarotene, vitamin C and minerals
• Deeply hydrating and healing for gut
• Generally therapeutic
• Supports weight loss

Quantity given for one person for two meals

• 85g (3 oz) brown rice (short grain is essential for therapeutic qualities, available Holland & Barrett)
• 375 ml (¾ pint) good quality chicken or vegetable stock, fat free
• 2 carrots, grated
• 1 garlic clove, crushed
• 4 small broccoli florets
• 30g (1 oz) frozen peas
• 1 tsp concentrated tomato puree
• ½ lemon, juiced
• 1 tbsp freshly chopped parsley

1. Place rice in medium sized saucepan with stock, cover and cook gently for 30-40 minutes, adding extra water or stock if necessary, till rice is thoroughly cooked.
2. Add remaining ingredients and cook for further 2-3 minutes.