Sherry Torkos, Pharmacist & author of "The Canadian Encyclopedia of Natural Medicine" came back to the show to teach us how to build up our body's immunity against infection and viruses through sleep, stress management and

Our immune system is an intricate network of cells and tissues throughout our body that is essential for our survival. The organs and cells of the immune system are present in our skin, respiratory system and digestive tract. Think of your immune system as your "suit of armor" as its role is to protect your body from potential assaults... viruses, bacteria and other infections. These foreign invaders are continually trying to compromise your immune system-break through that "armor" so it is important to adopt strategies to boost your immune function and reduce your risk of getting sick.

The health and function of our immune system can be influenced by a variety of factors, including:

• Sleep-required to restore, recuperate and regenerate, yet with our busy lifestyles sleep deprivation has become a common problem. Even a few nights of poor sleep can disrupt immune function. Aim for 7 to 9 hours of sleep each night.
• Stress-triggers the release of stress hormones, such as cortisol. If stress is chronic and intense and cortisol levels are continually elevated immune function can be suppressed, making you at risk of getting sick. To improve your ability to cope with stress, consider yoga, deep breathing techniques and regular exercise.
• Smoking-suppresses immune function, increases the risk of illness and impacts your ability to recover. The good news is that when smokers quit, their immune function improves dramatically and quickly.
• Alcohol-in excess amounts impairs immune function. A moderate amount of alcohol does not harm immune function. One drink per day for women and two for men is actually associated with some health benefits but higher intakes can increase the risk of health problems.

How to boost your immune function:

Get adequate sleep at night, work on managing your stress levels and get regular exercise

Dietary Measures

• Rainbow Diet - eat colourful fruits and vegetables as they contain plant pigments (flavonoids) with immune-supporting actions. Eating at least 6 servings of high-antioxidant fruits and vegetables will reduce oxidative damage to your cells and improve cellular repair. Flavonoids are found in berries, grapefruit, oranges, apples, lemons, and limes.


• Vitamin C-rich foods support immune function and help shorten the duration of a cold.


• Vitamin D is required for immune cell function. Food sources: cod liver oil, salmon, tuna, and mackerel. We can make vitamin D through skin exposure to the sun, however during the winter this is difficult. Supplements may be necessary.


• Ensure adequate protein intake. Protein is essential to help your body maintain and build strength. Choose lean poultry, beans legumes, and fish.


• Honey has anti-inflammatory activity and stimulates the immune system. A University of Ottawa study found that honey can help kill bacteria associated with sinusitis (sinusitis occurs sometimes as a secondary infection to a cold/flu). Another study found that giving children a bit of honey before bed can help soothe cough and prevent sleep disturbance caused by cough (dark honeys such as buckwheat honey provide more of the antioxidants that are linked to the benefits). Infants one year or younger should never be given honey because it could become toxic in their underformed intestinal tract, causing illness or even death.


• Garlic has strong anti-viral and anti-bacterial properties. It shields beneficial bacteria in intestine while fighting off disease-fighting organisms (bacteria, viruses, parasites and fungi).

Supplements to Boost Immune Function

1. Vitamin C - supports immune function: boost activity of immune cells; shown to shorten duration and severity of an infection. Available in tablets, capsules and effervescent powders.

2. Aged garlic extract (Kyolic) - shown in various studies to reduce risk of cold/flu; boost production of immune cells (macrophages, T-cells and natural killer cells). This form of garlic is also beneficial for supporting detoxification. Aged garlic extract is odorless and this socially acceptable!

3. Cold FX - a patented extract of American ginseng that supports immune function. Studies show that it reduces the frequency, duration and severity of cold and flu by boosting the immune system. Over ten clinical studies have been conducted to date showing significant benefits.

4. Probiotics - friendly bacteria that support immune function and intestinal health; they line our gastrointestinal tract and work to keep disease-causing bacteria away. It is very important to supplement with a probiotic after taking antibiotics as antibiotics can destroy your normal GI flora for up to 6 months after.

5. Echinacea - an herbal remedy that can be taken at onset of cold/flu and helps to shorten duration and severity of symptoms. Not effective as a preventative. Echinacea should be avoided by those with auto-immune diseases such as multiple sclerosis and Lupus.

Sherry Torkos is a pharmacist, author and fitness instructor. Her newest book, The Canadian Encyclopedia of Natural Medicine, is a definitive resource on complementary medicine providing information about nutrition, lifestyle, and supplements in the management of health conditions A-Z. For more information, please visit: www.sherrytorkos.com