3. For Those with a Poor Immune System or After Illness/Injury or Those who Think They may Have Vitamin Deficiencies

If you think your immune system may be weak but you are not sure, do this short questionnaire:

Immune System Check

(Score 1 point for each 'yes' answer in this category)

• [ ] Do you get more than three colds a year?
• [ ] do you find it hard to shift an infection (cold or otherwise)?
• [ ] Are you prone to thrush or cystitis?
• [ ] Do you generally have to take antibiotics twice or more a year?
• [ ] Have you had a major personal loss in the last year?
• [ ] Is there any history of cancer in your family?
• [ ] Have you ever had any growths or lumps removed or biopsied?
• [ ] Do you have any inflammatory disease such as eczema, asthma or arthritis?
• [ ] Do you suffer from hay fever?
• [ ] Do you suffer from allergy problems?

[ ] Total score

The higher your score, the more likely it is that your immune system is under par. Prevention is better than cure, and your best line of defense is to make sure your immune system is strong so that it is ready to defend you when an invader comes along.

Boosting your immune system

The immune system is one of the most complex and remarkable systems in the human body. When you realize that it has the ability to produce a million specific 'warriors' [antibodies] within a minute that can recognize and disarm a billion different invaders [antigens], the strategy of boosting immune power makes a lot of sense. The ability to respond rapidly to a new invader makes all the difference between a minor 24-hour cold or stomach bug and a week in bed with flu or food poisoning. It may also be the difference between a non-malignant lump and cancer.

How do you boost your immune system? Exercise, your state of mind and diet all play a part, but the most important things is to reduce anxiety. Anxiety hormone Cortisol suppresses your immune system (in fact it's given to transplant patients to avoid rejection of organs).

Overtraining or too vigorous exercise also suppresses the immune system, while the martial art of Tai Chi has been shown to increase the count of T-cells [one of the types of immune cell] by 40%. More calming, less stressful types of exercise are probably best for immunity. This is because too much stress [of any kind] produces cortisol, which seriously weakens your immune system. Meditation also strengthens your T-cell counts.

Your immune strength is also dependent on an optimal intake of vitamins and minerals. Deficiency of vitamins A, all the Bs, C, E, folic acid, iron, zinc, magnesium and selenium will all affect your immunity. Vitamin C is probably the most important, because it can reduce cortisol.

If you suspect you may have vitamin or mineral deficiencies, here is a way you can test yourself:

Optimum Nutrients Questionnaire (Symptom Analysis)

For each symptom that you experience often, UNLESS DIRECTED OTHERWISE, score 1 point. Many questions appear more than once, because they are the symptoms of various deficiencies. If you experience any of the symptoms in UPPER CASE TYPE LIKE THIS, score 2 points for that symptom. Add up your score for each section and put the totals in the box below it. At the end, I'll explain how to use your results.

VITAMIN A

• [ ] MOUTH ULCERS
• [ ] Poor night vision
• [ ] Acne
• [ ] FREQUENT COLDS OR INFECTIONS
• [ ] Dry flaky skin
• [ ] Dandruff
• [ ] Thrush or cystitis
• [ ] Diarrhoea

[ ] Total score

VITAMIN B1

• [ ] Tender muscles
• [ ] Eye pains
• [ ] Irritability
• [ ] Poor concentration
• [ ] 'Prickly' legs
• [ ] Poor memory
• [ ] Stomach pains
• [ ] Constipation
• [ ] Tingling hands
• [ ] Rapid heartbeat

[ ] Total score

VITAMIN B2

• [ ] EYES SORE
• [ ] SENSITIVITY TO BRIGHT LIGHTS
• [ ] Sore tongue
• [ ] Cataracts
• [ ] Dull or oily hair
• [ ] Eczema or dermatitis
• [ ] Split nails
• [ ] Cracked lips

[ ] Total score

VITAMIN B3 (NIACIN)

• [ ] Lack of energy
• [ ] Diarrhoea
• [ ] Insomnia
• [ ] Headaches or migraines
• [ ] Poor memory
• [ ] Anxiety or tension
• [ ] Depression
• [ ] Irritability
• [ ] Bleeding or tender gums
• [ ] Acne

[ ] Total score

VITAMIN B5

• [ ] Muscle tremors, cramps or spasms
• [ ] Apathy
• [ ] Poor concentration
• [ ] BURNING FEET OR TENDER HEELS
• [ ] Nausea or vomiting
• [ ] Lack of energy
• [ ] Exhaustion after light exercise
• [ ] Anxiety or tension
• [ ] Teeth grinding

[ ] Total score

VITAMIN B6

• [ ] INFREQUENT DREAM RECALL
• [ ] WATER RETENTION
• [ ] Tingling hands
• [ ] Depression or nervousness
• [ ] Irritability
• [ ] Muscle tremors, cramps or spasms
• [ ] LACK OF ENERGY

[ ] Total score

VITAMIN B12

• [ ] Poor hair condition
• [ ] Eczema or dermatitis
• [ ] Mouth over-sensitive to hot or cold
• [ ] Irritability
• [ ] Anxiety or tension
• [ ] LACK OF ENERGY
• [ ] Constipation
• [ ] Tender or sore muscles
• [ ] Pale skin

[ ] Total score

VITAMIN C

• [ ] FREQUENT COLDS
• [ ] Lack of energy
• [ ] FREQUENT INFECTIONS
• [ ] Bleeding or tender gums
• [ ] Easy bruising
• [ ] Nose bleeds
• [ ] Slow wound healing
• [ ] Red pimples on skin

[ ] Total score

VITAMIN D

• [ ] ARTHRITIS OR OSTEOPOROSIS
• [ ] Backache
• [ ] Tooth decay
• [ ] Hair loss
• [ ] MUSCLE TWITCHING OR SPASMS
• [ ] Joint pain or stiffness
• [ ] Weak bones

[ ] Total score

VITAMIN E

• [ ] EXHAUSTION AFTER LIGHT EXERCISE
• [ ] EASY BRUISING
• [ ] Slow wound healing
• [ ] Varicose veins
• [ ] Poor skin elasticity
• [ ] Loss of muscle tone
• [ ] Infertility

[ ] Total score

BIOTIN

(SCORE 2 POINTS FOR EVERY SYMPTOM IN THIS CATEGORY)

• [ ] Dermatitis or dry skin
• [ ] Poor hair condition
• [ ] Prematurely greying hair
• [ ] Tender or sore muscles
• [ ] Poor appetite or nausea

[ ] Total score

CALCIUM

(SCORE 2 POINTS FOR EVERY SYMPTOM IN THIS CATEGORY)

• [ ] Muscle tremors, cramps or spasms
• [ ] Insomnia or nervousness
• [ ] Joint pain or arthritis
• [ ] Tooth decay
• [ ] High blood pressure

[ ] Total score

CHROMIUM

(SCORE 2 POINTS FOR EVERY SYMPTOM IN THIS CATEGORY)

• [ ] Excessive or cold sweats
• [ ] Dizziness or irritability after 6 hours without food
• [ ] Need for frequent meals
• [ ] Cold hands
• [ ] Need for excessive sleep or drowsiness during the day

[ ] Total score

FOLIC ACID

• [ ] Eczema
• [ ] Cracked lips
• [ ] Prematurely greying hair
• [ ] Anxiety or tension
• [ ] Poor memory
• [ ] LACK OF ENERGY
• [ ] Depression
• [ ] Poor appetite
• [ ] Stomach pains

[ ] Total score

IRON

(SCORE 2 POINTS FOR EVERY SYMPTOM IN THIS CATEGORY)

• [ ] Pale skin
• [ ] Sore tongue
• [ ] Fatigue or listlessness
• [ ] Loss of appetite or nausea
• [ ] Heavy blood loss

[ ] Total score

MAGNESIUM

• [ ] MUSCLE CRAMPS, TREMORS OR SPASMS
• [ ] Muscle weakness
• [ ] Insomnia, nervousness or hyperactivity
• [ ] High blood pressure
• [ ] Irregular or rapid heartbeat
• [ ] Constipation
• [ ] Fits or convulsions
• [ ] Water retention or breast tenderness
• [ ] Depression or confusion

[ ] Total score

MANGANESE

(SCORE 2 POINTS FOR EVERY SYMPTOM IN THIS CATEGORY)

• [ ] Muscle twitches
• [ ] Childhood 'growing pains'
• [ ] Dizziness or poor sense of balance
• [ ] Fits or convulsions
• [ ] Sore knees

[ ] Total score

SELENIUM

(SCORE 2 POINTS FOR EVERY SYMPTOM IN THIS CATEGORY)

• [ ] Family history of cancer
• [ ] Signs of premature ageing
• [ ] cataracts
• [ ] High blood pressure

[ ] Total score

ZINC

(SCORE 2 POINTS FOR EVERY SYMPTOM IN THIS CATEGORY)

• [ ] Decline in sense of taste or smell
• [ ] White marks on more than two finger nails
• [ ] Frequent infections
• [ ] Stretch marks
• [ ] Acne or greasy skin

[ ] Total score

OMEGA 3 & OMEGA 6

• [ ] DRY SKIN, ECZEMA OR DRY EYES
• [ ] Dry hair or dandruff
• [ ] Inflammatory health problems, eg, arthritis
• [ ] Excessive thirst or sweating
• [ ] Breast pain or PMS
• [ ] Water retention
• [ ] Frequent infections
• [ ] Poor memory or learning difficulties
• [ ] High blood pressure or high blood lipids

[ ] Total score

That's it. The higher your score for each nutrient, the more likely you are to need more of that nutrient. So here's where to find it [we've listed the biggest food sources first]:

On the whole, it's much better to get extra nutrients from food than supplements, because you digest them more efficiently. You might like to print this chart out so that you can quickly access the information –stick it inside the door of your food cupboard or around your food area.

After illness or when you first notice infection

You'll want some especially boosting foods. Here are some:

• Watermelon juice. Blend with the seeds, which are rich in nutrients. [The seed husks will fall to the bottom and can be left behind when you pour it out]. Also good with grapefruit, if you can handle grapefruit –try putting honey in it.

• Immunity soup: Blend 3 organic carrots, 2 tomatoes, a bunch of watercress, half a cup of cooked rice or rice milk, a tablespoon of marmite or yeast extract, a teaspoon of vegetable stock [Vecon or Bouillon] and some ground nuts & seeds. Heat as soup, grate cheese on top and eat with oatcakes or wholemeal toast

• Megasalad: Broad beans, broccoli, grated carrot, beetroot, courgettes, watercress, lettuce, tomatoes, avocado, sunflower seeds, pumpkin seeds, olive oil and garlic. Chop all bits reasonably small. Add mayonaisse or houmous if you like and eat with your chosen protein

• Home made chicken soup (antihistamine)

• Garlic (antiseptic & antibacterial)

• Fish (omega 3 is neuroprotective)

REMEMBER, TOO MANY DAIRY PRODUCTS CAN MAKE YOU REALLY SNOTTY!

Useful supplements that boost the immune system:

• Antioxidants [vitamins A and E]
• Vitamin C, large doses [can be laxative, if it is, reduce dose accordingly]
• Cat's claw tea with ginger
• Echinacea or Echinacea honey
• Grapefruit seed extract
• Mistletoe tea (anti-tumor)

Work with your immune system

If your temperature rises and you get feverish, don't eat bulky food. Stick with juices and soups and fast (stop eating) if necessary to allow your body to divert its energy to the site of invasion. Get plenty of rest, avoid alcohol and stressful situations.

As your body starts to eliminate the casualties [dead germs] in excreta, snot etc, eat lightly, make sure you get enough protein and keep warm. If there is a lot of snot avoid dairy products. Take your immune system boosters and omega 3.