Tag Archive: Immune System

Yeah I'm talking to YOU!

You may be thinking “I’m too busy with holiday prep, can’t we talk about this later maybe after Christmas or in January, yeah, in January I’ll be ready for this?”

NO.   The reason you don’t have time is the reason you need to make time!! NOW is the time you need to start preparing your immune system for battle!  Practice and preparation are not for game day – game day is about executing already mastered skills, so we need to get to work.

Your immune system is your body’s Alarm System, SWAT team, and Clean Up Crew all rolled up into one, and it needs time and training to get to optimal performance.  If you are living the life of a typical American, your immune system is like a  county sheriff in a ghost town, which is why you get sick often – especially around the holidays.

It’s time to get your defense up to LAPD SWAT Standards!!

Before HOW comes the WHY.

It is so important to have a healthy, strong immune system (and just because don’t feel sick doesn’t mean your immune system is healthy!!) because that is the system that protects you from cancers (there are cancers in your body all the time; a healthy immune system neutralizes them, day in and day out for life), auto-immune diseases, pneumonia, the flu, bacteria, viruses, colds, infections, bad food, etc.  IT KEEPS YOU ALIVE, so lets give it a chance, eh?!!

Now here’s how to get the boys in blue to top form:

DECREASE YOUR STRESS – case closed, that is all you need to do, because stress crushes your Immune System!  Imagine that was your white blood cell (WBC) in the video above and your stressed out ways made it weak and lazy and confused, so he just let that little pathogen go by.  That little sucker may replicate every 20 min so within 12 hours 68,719,476,736 of his decedents may be inhabiting your body.  This is battle, and you need to be prepared!

Let’s talk about exactly how to Destress and keep your WBC’s ready for anything!

1.  Get Adjusted – Spinal subluxations (dysfunctional joints) cause stress.

2. Exercise – Deficiency in movement causes stress (minimum of 6 days a week (anything better than nothing), to the point of moving, sweating, and panting, which can be done in just 4 minutes).

3. Eat your veggies, fruits, seeds, nuts, and healthy meats. Diets deficient in healthy-from-the-earth foods, or toxic with processed, packaged foods cause stress.

4.  Master your mental stress. I know, I know, easier said than done…but here’s how to start:  Breathing exercises, morning rituals, daily affirmations, and surrounding yourself with positive people boosts your immune system.

5.  Get some SUNSHINE. When sun hits your skin, it is able to create Vitamin D, which is a potent stimulator of your immune system (if you live in New England during the winter, TAKE VITAMIN D 1,000-5,000 IU’s).

6.  Take Your Basic 4 Supplements.  Americans are typically deficient in Omega 3 (fish oil), Probiotics (healthy bacteria), Vitamin D (see above), and an organic, whole food based multivitamin.  Deficiency = Stress, so take ’em!  For more info, click on this link.


I’m going to get right to the point, I’d hope you could use this as a print out on the fridge or cupboard, so it will be straight to the point: 

10 Action Steps for Wellness Nutrition:

  1. Add, don’t take away.  People often associate change with terrible loss, and that doesn’t have to be the case.  First things first –  let’s focus on being sufficient in getting enough pure foods, and not focus on what bad stuff is in your diet.  You can’t get to a positive by running from a negative…you must run toward a positive (for example, you won’t ever be rich by trying not to be poor)!  Create the life you deserve!
  2. Fruits and veggies first:  Eat a fruit or a veggie before every meal.  This ensures that you will get the nutrients your innate genetics need to produce health and homeostasis in your body!  Plus, it will take up some of the room in your stomach, so hopefully you won’t be able to fit as much of the bad stuff in.
  3. Always shop on a full stomach:  The battle is won or lost at the point of purchase.  It is much easier to make logical decisions about what to purchase at the grocery store when you are not hungry.  We all know that if a food makes its way into the basket, it is going to be eaten.
  4. Stay on the periphery of the store: That is where the live and healthy foods reside.
  5. Real food goes bad; if it doesn’t go bad, it isn’t good for you:

    I go bad because I have nutritive value

    1. The more nutrients and health in a food, the more organisms want it.  If bacteria doesn’t want your food, chances are, it isn’t food, and you should toss it.
    2. Store food has been created to be stored, not to give you health, so try and avoid foods with labels or packaging.
  6. Understand the ingredientsReal food has real, natural ingredients like blueberries and almonds.  Fake food has “natural flavorings” to trick our tongues, and chemicals to preserve them.  Usually these ingredients read something like “monosodiumdiaoxylglutamicfuranicmethylwhattheheck???”   By the way – what the heck is a “natural flavoring??”  Last time I checked, “natural” isn’t a flavor.
  7. Keep the ingredients list to 5 or fewer:  The more ingredients, the more man/woman has messed with the food, and therefore, the less likely it is a real food.
  8. If it has a health claim, it probably is NOT healthy:

    what part of bleached rice puffs, sugar and chocolate boost immunity?

    Michael Pollan, author of In Defense of Food, explains that the loudest foods in the store (cereal boxes, dairy and juices) are often the most toxic, and the quietest foods in the store (fruits and veggies) are often the healthiest.

  9. Evaluate food choices by thinking about how you will feel post-consumption:  It is absurd when you think about the 23 hours 57 minutes of pain, suffering and guilt you get when eating a donut/Big Mac/pizza, etc. for the 3 min of joy you get while eating it.  Think about what you would want to eat post-workout (for example, after you’ve just finished a really great workout, would you rather have a Big Mac or a smoothie?).
  10. There are NO failures – only feedbackDo not waste time or stress hormones on feeling guilty – look at what you eat in terms of choices, with a goal of becoming healthier.  This is not a diet (destination), it is a way of life (journey).



Your Health Buddy

another great shopping guide: http://www.innatebodybootcamp.com/site/how-to-shop-healthy-without-knowing-it-all/

Should we run, should we hide or should we grab a few sombreros and hit the beach?

SPF # Sombrero

I know what your thinking, “get that man some shorts and some sunscreen STAT!”  I won’t debate the shorts, but if it was a choice between the other two, I’d opt to keep the sombreros and ditch the sunscreen.  That’s right, I said it!  The latest literature (and there is a lot of it) is saying sunscreen does more harm than good when it comes to cancer as well as a host of other chronic diseases, autoimmune and emotional disorders such as osteoporosis, cardiovascular disease, the flu, depression and much more.

But how can this be?? The sun burns, and burns cannot be good, right?

As always the wellness answer is multifactorial, but here is the gist:

1.  Sunshine is GREAT

Sun directly responsible for all life on our planet (big shoes eh?).

Sun Improves our mood (ask anyone in New England)

Sunshine on our skin (UV-B rays) makes the precursor to Vit D.

2.  Vitamin D is GREAT

Vit D is used by our bodies to absorb calcium and, along with exercise, make

strong bones (major treatment of rickets = sunshine (less side effects than drugs).

Vit D also has cell normalizing (anti proliferation) properties, and because

cancer is cell proliferation gone mad, it protects against many cancers.

Vit D plays a vital role in our immune system and its ability to fight off pathogens

(in early 1900 the only treatment of merit for tuberculosis was sunshine).

3.  Sunscreen is ok?!

Sunscreens block UVB rays which keeps us from making hardly any Vit D.

This one is a biggie, it turns out that although sunscreen can limit sunburns, which are linked to skin damage and some cancers; the trade off is no Vit D, which is just not worth it because Vit D has such a vital role in our physiology.  (between 200-1000 genes in our body are turned on or off by the big D)

Many Sunscreens do not block UVA rays which causes much of the skin damage.

Many Sunscreens have harsh chemicals that your skin absorbs readily into your bloodstream.

4.  My Recommendations

If you are light skinned and don’t have a tan, (which is a very difficult thing to have in the north east) then build one up gradually by spending a few minutes in the sun when possible.  If you know you are going to be out for a long time in the sun, soak it up for long enough not to burn, and then apply sunscreen. To determine which sunscreens are best, check www.ewg.org, they have done a ton of research on 1000’s of types and narrowed it down to their top 10 healthiest and most effective.

Spending 2-3 x a week for 15-30 min in the mid day sun should ensure you enough Vit D if you are light skinned.  You want to get out of the sun or apply sunscreen after you turn slightly pink, that will ensure enough Vit D, and past that stage results in skin damage.  Those with a darker complexion need to spend a considerable amount more in the sun to obtain enough Vit D (I’m unsure on time but I have read that very dark skin is similar to an SPF of 30, so they will need to spend roughly 3x longer 1-3hrs, 2-3xWk).  If you are unable to spend enough time in the sun or live above 35 degrees Latitude during the winter (Boston is sadly 42 degrees) you should take an oral supplement to get enough D.

Current Recommended Daily Allowance for Vit D is a measly 200 International Units (IU’s) which is absurd considering that a light skinned person can easily make 10-20,000 IU’s in 15-30min in the mid-day summer sun. (But RDA’s were never based on optimum levels of health; they were based on minimum amounts required to avoid symptoms in the short term…that is a blog for another day).

Based on what I’ve read average adults should take about 2,000 IU’s daily if not getting enough sunshine to keep their Vit D at a healthy level.

5. My Real (wellness revised) Recommendations:

Get into sunshine as much as possible without burning.





Get Tan 4 Health!

Your Health Buddy,

Dr. Nicholas Araza DC CCWP

For More on this Topic and Action Steps:

16 Shocking Vitamin D Facts

10 Ways to Boost Your Immune System

Vit D: Sun Exposure, Supplementation & Doses