Boost your body's defenses to fight-off disease and live stronger and longer
Every single day our bodies are under attack from nasty little organisms which range from the pesky to the frighteningly serious. So, what’s the best way to fight back? Thankfully nature has provided us with a powerful interior armor-plating―and Boosting Your Immunity For Dummies shows you how to keep that crucial biological gift in tip-top condition.
Brought to you by bestselling author Kellyann Petrucci, MS, ND, a board-certified naturopathic physician, and Wendy Warner, a board certified holistic physician,―Boosting Your Immunity For Dummies sets out the sound ways we can supercharge our immune systems to prevent illnesses and diseases such as arthritis, autoimmune conditions, pneumonia, cancer, and the flu. Using a simple program of diet, exercise, stress-reduction, and nutritional supplements, we can keep our internal defenses humming happily along―and get generally healthier in the process!
• The best nutritional strategies to avoid cold and flu
• 40+ recipes that show healthy eating can also be delish
• Cutting-edge research on immune-boosting health and diet
• Lists and tips for keeping a low-cost, healthy pantry
Through diet, exercise, stress reduction, nutritional supplements, and the role of water, sunlight, and oxygen, you can harness the power of your immune system and drastically improve your immunity to disease.
P.S. If you think this book seems familiar, you're probably right. The Dummies team updated the cover and design to give the book a fresh feel, but the content is the same as the previous release of Boosting Your Immunity For Dummies (9781118402009 find this on the copyright page). The book you see here shouldn't be considered a new or updated product. But if you’re in the mood to learn something new, check out some of our other books. We're always writing about new topics!
Author(s): Wendy Warner, Kellyann Petrucci
Series: For Dummies
Edition: 1
Publisher: Wiley
Year: 2020
Language: English
Commentary: Vector PDF
Pages: 400
City: Hoboken, NJ
Tags: Popular Science; Nutrition; Health Studies; Immunity
Title Page
Copyright Page
Table of Contents
Introduction
About This Book
Conventions Used in This Book
What You’re Not to Read
Foolish Assumptions
How This Book Is Organized
Part 1: Getting to Know Your Immune System
Part 2: What Happens When Your Immune System Gets Off Track
Part 3: Laying the Groundwork for Super Immunity: Nutrition, Lifestyle, and Detox
Part 4: Cooking Up Recipes for Immunity and Wellness
Part 5: The Part of Tens
Icons Used in This Book
Where to Go from Here
Part 1 Getting to Know Your Immune System
Chapter 1 Immunity: Your Ticket to a Stronger, Longer, and Healthier Life
Super Immunity 101
Starting with your immune system
Boosting your immunity with nutritional excellence
Considering super immunity and modern medicine
Living Longer, Stronger, and Healthier
Focusing on healthy cells
Turning on your “super immunity” genes
Choosing health
Boosting Your Immunity to Look and Feel Amazing
Looking younger
Increasing vitality
Getting a good night’s sleep
Clearing up skin and digestive issues
Chapter 2 Understanding the Parts and Functions of Your Immune System
Introducing the Key Players: Your Immune Organs
Bone marrow
Thymus
Spleen
Lymph nodes
How they work together
Meeting More Players: All the Different Cell Types
Phagocytes
Lymphocytes
How they work together
Tracking How the Immune System Really Works
Establishing surface barriers and mucosal immunity
Accepting normal flora
Complement system
Relying on innate immune response
Acquired immune response
Considering Vaccinations and How They Work
Teaching your immune system to remember and fight
Weighing pros and cons of vaccination
Making an informed decision about flu shots
Part 2 What Happens When Your Immune System Gets Off Track
Chapter 3 Strengthening Your Allergy Defense System
Battling Sneezes, Sniffles, and Itchy Eyes
Getting to the root of the allergic reaction
Pinpointing causes of allergic rhinitis
Diagnosing allergic rhinitis
Using conventional medicine treatment for allergies
Choosing natural medicine treatment for allergies
Catching Your Breath Again: Asthma
Diagnosing asthma
Using conventional medical treatment for asthma
Choosing natural medicine treatments for asthma
Soothing Scaly, Itchy Skin: Eczema
Diagnosing eczema
Using conventional medical treatment for eczema
Choosing natural medical treatment for eczema
Distinguishing between Food Allergies and Food Sensitivities
Immediate/Acute food allergies
Delayed food-allergy reactions and food sensitivities
Chapter 4 Autoimmune Disorders: Dealing with an Overactive Immune System
Getting to the Root of a Confused Immune System
Uncovering a genetic predisposition
Weighing the impact of gender
Factoring in the environment
Blaming immune dysregulation: Imbalance of Th1 and Th2
Contributing Factors Essential to the Autoimmune System
NF-kB
Inflammatory cytokines
Free radicals
Cortisol and the stress response
5-MTHF
Pinpointing Dietary Influences on Autoimmune Conditions
Lower arachidonic acid
Higher omega-3 intake
Vitamin D
Gluten
What Do You Mean My Gut Is Involved?
Developing increased gut permeability and antibody formation
Fixing your gut to fix your immune system
Estrogen: A Hormone, a Helper, and a Potential Time Bomb
Influencing estrogen breakdown products
Processing chemicals and estrogens in the liver
Modifying liver activity and the amount of estrogen to process
Mercury and How It Wreaks Havoc on the Immune System
Scaling back on mercury-heavy fish
Dealing with mercury in dental work
Testing for mercury toxicity
Nutrigenomics: Using Food Nutrients to Modify Autoimmunity Specifically
Caffeine
Hops-derived compounds
Omega-3 fatty acids
Curcumin and rosemary
Selenium and zinc
Vitamin D
Considering Specific Autoimmune Conditions
Rheumatoid arthritis
Autoimmune thyroiditis
Chapter 5 Cancer: When the Immune System Takes a Vacation
Understanding the Changes in Cells that Lead to Cancer
Tracking dangerous cell mutations
Skipping apoptosis: Planned cell death and how it relates to cancer
Weeding out cancer cells
Realizing that even a good immune system can’t always keep up
Reducing Your Chances of Recurrence after Chemotherapy or Radiation
Making dietary interventions specific to cancer
Managing stress: Cortisol and cancer prevention
Cleaning up your environment
Taking Supplements Post-Treatment: Possible Drug Interactions
Omega-3 fatty acids
Probiotics
Vitamin D3
Vitamin C
Calcium and magnesium
Zinc and selenium
Aloe vera
Astragalus
Cat’s-claw
Echinacea
Ginseng
Nettle
St John’s wort
Viewing Cancer Treatments from around the World
Traditional Chinese medicine
Ayurveda
Chapter 6 Immunodeficiency Disorders: When the Immune System Slows Down
Uncovering Inherited Immunodeficiency Disorders
B cell immunodeficiency syndromes
T cell immunodeficiency syndromes
Combined B and T cell deficiency
Problems with phagocytosis
Problems with complement proteins
Testing for inherited deficiencies
Exposing Acquired Immunodeficiency Disorders
Identifying the main culprits leading to deficiency
Diagnosing acquired deficiencies
Treating Inherited and Acquired Immunodeficiency Conditions
Nutrition and stress management
Antibiotics, antifungals, antivirals
Interferon
Immunoglobulin infusions
Bone marrow transplant
Chapter 7 Uncovering the Influence of Immunity in Other Conditions
Chronic Inflammation: From Achy Joints to Alzheimer’s
The inflammatory process
Achy joints
Heart disease
Diabetes
Alzheimer’s disease
Irritable Bowel Syndrome (IBS), or Leaky Gut Syndrome
Diagnosing IBS
Treating IBS
Acne and Chronic Skin Conditions
Acne
Psoriasis
Eczema
Contact dermatitis
Part 3 Laying the Groundwork for Super Immunity: Nutrition, Lifestyle, and Detox
Chapter 8 Improving Your Immunity with Nutrition
Calling in Nutrition’s Big Guns
Powerful protein: Making you healthy (and thin!)
Healthy fats: Protecting your body
Carbs your body will love: Getting your charge back
Building Your Plate for Everyday Wellness and Robust Immunity
Finding the right portion sizes
Satisfying your thirst
Staying Away from Foods on the Proceed-with-Caution List
Unhealthy grains
Beans and legumes
Dairy and stuff
Avoiding Certain Foods at All Cost
“Frankenfoods”
Sneaky food additives
Sugar: The monkey on your back
Having to Say Goodbye to Foods You Love, or Do You?
Salt: Friend or foe?
Are desserts on the menu?
How about happy hour?
Restarting Your Health and Nutrition with the “Boosting 30”
Chapter 9 Tapping the Immune Properties of Superfoods
Getting the Scoop on Superfoods
Separating superfoods from the rest of the pack
Tacking on a superfood bonus: Weight loss
Robust, Everyday Superfoods with the “It” Factor
Dark chocolate
Fruits
Nuts and seeds
Spices and herbs
Teas
Vegetables
Chapter 10 Getting an Extra Kick from Supplements and Herbs
Adding Supplements for Better Health
Fish oil
Magnesium
Probiotics
Vitamin C
Vitamin D3
Zinc
Mixing in Medicinal Herbs
Aloe vera
Astragalus
Cat’s-claw
Echinacea
Elderberry
Ginseng
Hyssop
Licorice root
Nettle
St John’s wort
Seeking Out a Few Exotic Superfoods
Acai berries
Goji berries
Sea vegetables
Chapter 11 Living an Immunity-Friendly Lifestyle
Getting More from Your Daily Routine
Sleep
Sunshine
Water
Exercise
Exploring Ways to Reduce Stress
Massage
Yoga and meditation
The HeartMath solution
Chiropractic
Naturopathy
Energy work
Chapter 12 Exploring Detoxification to Refresh Your Immunity
Deciding to Detox
What is a detox, and is it right for you?
Weighing the pros and cons of detoxing
Meeting the Key Players in Detoxification
Our Immune-Boosting Detox Strategy
Setting yourself up for detoxing success
Detoxing with supplement powder and medical foods
Detoxing with foods and drinks alone
Adding supplements to support detoxification
Detoxifying Your Environment
Starting with self-care products
Improving your surroundings at home and work
Part 4 Cooking Up Recipes for Immunity and Wellness
Chapter 13 Planning and Stocking an Immunity-Friendly Kitchen
Getting Started: Cleaning Out Your Kitchen
Restocking Your Kitchen for a Boosting Future
Picking proteins your body will love
Choosing produce with boosting power
Selecting fabulous fats for a nourishing kitchen
Adding in kitchen staples for eating well
Shopping for Healthy Foods
Getting food straight from the farm
Exploring traditional grocers and health food stores
Buying organic: Do’s and don’ts
Preparing Food the Right Way for Wellness
Baking
Braising
Sautéing and stir-frying
Roasting
Slow cooking
Steaming
Poaching
Batch cooking
Skipping the grill
Chapter 14 Breakfasts to Start Your Day in a Healthy Way
Thinking beyond Traditional Breakfast Foods
Chapter 15 Lunches for a Midday Energy Burst
Saying Goodbye to the Midday Slump
Chapter 16 Dinners and Side Dishes to Strengthen Your System
Making Time for Healthy Family Meals
Chapter 17 Soups, Salads, and Sauces for Deep Healing and Cleansing
Taking Charge of Your Health by Cooking for Yourself
Chapter 18 Desserts and Snacks to Keep You on Track
No, Eating the “Extras” Isn’t Cheating
Chapter 19 Tonifying Teas and Sensational Smoothies
Getting Anti-inflammatories and Probiotics in Your Glass
Part 5 The Part of Tens
Chapter 20 Ten Tips to Avoid Colds and Flu
Wash Your Hands
Clean Your Phones and Keyboards
Air Out Your Workspace
Get a Good Night’s Sleep
Take a Walk
Eat an Orange Every Day
Take Oscillococcinum
Supplement with Herbal Andrographis
Take Echinacea in Root Extract or Tea Form
Up Your Vitamin D Intake
Chapter 21 Ten Breathing Exercises for a Better Immune System
Breath Awareness Exercise
Three-Part Breath
Rhythmic Breathing
Ujjayi Breath
Breath of Fire
Lion’s Breath
Alternate Nostril Breathing
Yogi Nerve Revitalizing Breath
Sitali Breath
Breath Retention
Chapter 22 Ten Boosting Exercises You Can Do Anywhere
Thymus Reset
K-27 Energy Buttons
Spleen Thump
Chair Pose
Bound Bridge
Rebounding
Walking
Shaking the Tree
Ragdoll Twist
Cross-Crawl Pattern
Chapter 23 Ten Ways to Get Your Family on the Immunity Bandwagon
Be a Strong Leader
Teach Kids the “Why” of Healthy Living
Recognize Junk Food Marketing
Make Healthier Eating Fun
Change Breakfast First
Set Some Dinner Rules
Teach Kids the Basics of Building a Healthy Plate
Encourage Teamwork in the Kitchen
Take Your Family on a Food Field Trip
Manage Sweets
Appendix Metric Conversion Guide
Index
EULA
