“To keep the body in good health is a duty...otherwise we shall not be able to
keep our mind strong and clear.”
Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.

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1. Junk the Junk Food
Combined with sedentary lives, a poor diet is estimated to kill between 310,000 and 580,000 Americans each year.
So, how bad is junk food for your immune system?
Experts have known for some time that when a person is malnourished, her immune system is weakened. When you restore the person to normal nutrition, her immune system improves, which is no surprise. But what they're just learning is that when you continue to improve nutrition beyond mere adequacy, the immune system continues to improve, even in healthy people.
One thing that a lot of junk food has in common is excess fat. Fats, especially polyunsaturated fats, tend to suppress the immune system. Cut your total fat intake to no more than 25% of daily calories. Another bad component of junk food is excess sugar. Sugar inhibits phagocytosis, the process by which viruses and bacteria are engulfed and then literally chewed up by white blood cells.

2. Dodge Those PCBs

It takes just one exposure of less than one-millionth of a gram for immunotoxic contaminants such as polychlorinated biphenyls (PCBs), mercury, certain pesticides, and dioxin-like substances to disrupt the immune function of innocent wildlife. Since these chemicals can stay in the environment for decades, vulnerable wildlife species have no escape from their devastation. Moreover, not only do these toxins become more concentrated as they move their way up the food chain, they can also cause life-threatening autoimmune reactions--the immune system's inability to tell the difference between the body's own tissues and foreign invaders.

So, what does this have to do with your immune system? A lot. Evidence suggests that some of these same chemicals may be putting us at risk. A few examples: In Aberdeen, N.C.--home of the Aberdeen pesticides dump--scientists found that young adults were two times more likely than nonresidents to have shingles, a painful condition caused by a herpes virus. In another study, researchers found that chlordane, a termite-killing substance, caused weaker immune responses in people who had been exposed.

So what can you do? Reduce your exposure as much as possible to unnecessary toxins. Stay away from cigarette smoke, excess alcohol, and illicit drugs. Buy organic produce when possible. Rinse your fruits and vegetables thoroughly to remove pesticides. Switch to natural gardening methods and stay indoors or go away when your neighbors are using pesticides. Choose cleansers, paper goods, and other products that are made with less toxic materials. Read food labels vigilantly and avoid products that contain unnecessary chemicals.

3. Avoid Sleep Deprivation

Sleep deprivation has a powerfully detrimental effect on your immune system. The perfect example is college students who get sick after pulling all-nighters cramming for exams.

If you're tired when you wake up in the morning, you're not getting enough sleep, or maybe not enough quality sleep. Either way, your immunity is probably compromised. Poor sleep is associated with lower immune system function and reduced numbers of killer cells that fight germs. Killer cells are also the part of the immune system that combats cells that divide too rapidly, as they do in cancer. Lower their numbers and you may be at greater risk for illness.

Studies have shown that chronic sleep deprivation also contributes to heart disease, gastrointestinal problems, and other medical illnesses. One study on the effects of sleep deprivation showed that a group of men restricted to 4 to 6 hours of sleep per night experienced changes in hormone function and carbohydrate metabolism that mimic aging changes; the lack of sleep was making them older faster.

One of the main principles of naturopathic medicine is the vis medicatrix naturae--usually interpreted as the ability of botanicals (herbs, food, etc.) to heal. "It also means literally being in nature--surrounding yourself with the therapeutic smells, sounds, and visual beauty of a quiet, contemplative place," says Hudson, who lives amid meadows and forest, where she often hikes. She says being alone in the wilderness inspires new ideas as well as more awareness of her body, mind, and spirit.

Wherever you live, savor natural surroundings--whether at the beach, in a forest, or at a neighborhood park or playground. "You can tease out little islands of nature wherever you are--even in your own backyard," says Hudson. To find a public park, log on to the Project for Public Spaces' Web site, pps.org, and click on "Great Public Spaces."
Hudson is author of Women's Encyclopedia of Natural Medicine.

I drink a breakfast shake made with spirulina for sustained energy.

Spirulina is a blue-green algae whose deep blue color comes from pigments such as chlorophyll </cda/vendorarticle/chlorophyll/HN2827003/health/vitamin.encyclopedia/>, phycocyanin, and beta-carotene. Said to be one of the earliest life forms on the planet, spirulina first evolved around 3.6 billion years ago and now thrives in alkaline, freshwater environments. It's rich in protein, antioxidants </cda/vendorarticle/antioxidants/HN2802005/health/vitamin.encyclopedia/>, and B-complex vitamins and all the essential amino acids </cda/vendorarticle/amino-acids/HN2800002/health/vitamin.encyclopedia/>. Often called a superfood, spirulina is one of the most superior forms of plant protein and is widely available in health food stores. For a morning shake or a quick pick-me-up in late afternoon, puree 1 cup of soy milk, a banana (frozen or fresh), and 2 or 3 teaspoons of spirulina. You can also add pomegranate juice, berries, and yogurt if not lactose or soy intolerant.

I maintain a positive outlook by putting worry and negative thoughts aside and  personally believe in using special nutrition, detoxification, and natural therapies to treat chronic asthma </cda/vendorarticle/asthma/NW831/health/conditions.treatments/>, allergies </cda/vendorarticle/allergies/NW42/health/conditions.treatments/>, infections, and arthritis.
Research has long equated optimism with good health. I attribute my health and stamina to my upbeat attitude.
You can start small by practicing positive self-talk (I can handle this!). Putting a positive spin on negative thoughts isn't a skill you'll master overnight, but here's one tip Rau recommends that will keep you from focusing on the downside: Don't say anything more critical to yourself than you would to a colleague you respect.
A great book by author Rau is: Swiss </cda/vendorarticle/swiss/HN1965009/nutrition.recipes/food.encyclopedia/> Secret to Optimal Health.
"I eat an egg when my energy is flagging".
Sarita Shrestha, MD, an Ayurvedic physician from Kathmandu, Nepal, helps women discover their prakuti, or "true nature," so she can design an appropriate daily and seasonal dietetic and behavioral regimen.
Eggs are a great source of protein, biotin (a B vitamin essential for healthy hair, skin, and nerves), and choline, a nutrient essential for brain development and memory. Shrestha, a vegetarian, prefers them hard-boiled but will make an omelet with spices when her "fire is low."
</cda/vendorarticle/parmesan/HN1860003/nutrition.recipes/food.encyclopedia/> When eating eggs don't skip the yolks, which are rich in choline; lutein; zeaxanthin; and vitamins A, D, E, and B6. Eggs from pastured hens (those that eat plants and most likely bugs) have three times as much omega-3 fatty acids, twice as much vitamin E </cda/vendorarticle/vitamin-e/HN2931005/health/vitamin.encyclopedia/>, and 40% more vitamin A </cda/vendorarticle/vitamin-a/HN2921003/health/vitamin.encyclopedia/> than eggs from birds fed a typical chicken-farm diet, according to research from Pennsylvania State University. To find eggs from pastured hens, check out www.eatwild.com. ("Free-range" eggs aren't necessarily from pastured hens.)
A teacher at the Mount Madonna Institute in Watsonville, CA, since 2000, Shrestha is often referred to as the Mother of Ayurveda in the west.