balance your immune system: how to avoid getting sick all year long with these 6 suggestions.(HOW TO)

If you get an average of 3.2 colds every fall and winter, your immune system needs tweaking. It isn't up to the job of sheltering your body from bacteria, viruses and other nasty bugs--not to mention environmental toxins, poor diets and stress. Once your system is breached, your body can't zap illness and infection successfully.

Rather than boosting your immunity, you should aim to balance it, says lames Dillard, MD, attending physician at Columbia University Medical Center Eastside and assistant clinical professor at Columbia University College of Physicians and Surgeons. It's a myth or a misnomer to boost immunity. "We no more want to boost immunity than we want to boost blood pressure or anything else in the body," he says. In fact, trying to boost it could actually over-activate the immune system. There are even autoimmune diseases--such as lupus--that arise from the immune system being too active. Use the following suggestions to create an internal balance within your immune system so it operates at peak efficiency all year long.

proper diet

Eat a diet filled with low-glycemic carbohydrates (carbs such as whole grains and vegetables that stabilize blood sugar and reduce hunger); an abundance of omega-3 fats (which helps prevent inflammation in the body); and sufficient flax oil (1 tsp. to 1 Tbs. per day on food). Flax oil breaks down into anti-inflammatory hormone-like substances called prostaglandins, which help safeguard the immune system. To make disease-fighting antibodies, your immune system also needs the amino acids found in quality proteins, such as low-mercury seafood (perch, haddock, shrimp), poultry and soy. Avoid sugar (cakes, cookies, etc.) because sugar can suppress the immune system.

a balance exercise program

Get your heart pumping with exercise at least 3-5 days a week. "In Chinese medicine, there's a list of yin and yang exercises," says Laurie Steelsmith, a naturopathic physician and author of Natural Choices for Women's Health. Yang includes jogging and aerobics, while yin focuses on yoga and tai chi--more gentle activities. "Create balance by doing some of both," says Steelsmith.

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