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The INDEPENDENT, August 16, 2007
To Your Health!
By Judy Hargis, P.A., and Audeen Wagner
The Immune System—
Your Body at Work for You
The immune system is hard at work at all
times in our bodies, just waiting for an infection
or illness to strike, so it can fight right back —
without our even being aware it is there. There
are special immune cells whose sole job is pro-
tecting us from attacks by “foreign invaders.”
There are many components to this system and,
together, they form quite an army of cells to pro-
tect you. The major responsibility for carrying out
the activities of the immune system is borne by the lymphocytes, the white blood
cells, and we have about a trillion of them. Through an intricate and complex sys-
tem, these cells function to ward off disease.
But did you know that there is a strong connection between the immune system
and the digestive tract? While we think of “bacteria” as something we want to get
rid of, there’s another world of “good bacteria” in the digestive system. These
“friendly” bacteria function in a positive way to prevent the over-colonization of dis-
ease-causing micro-organisms. Scientists now know that many things in our
lifestyle – poor diet, chlorine and sodium fluoride (present in most treated city wa-
ter), overuse of alcoholic beverages, antibiotics used in food production as well as
medical treatments, to name a few – contribute to destruction of these beneficial
bacteria.
Ever hear of Probiotics?
Probiotics, a latter-day buzzword, simply means “for life.” A more technical defi-
nition is “a live microbial supplement which beneficially affects the host by improv-
ing its intestinal microbial balance.” The presence of probiotics in the digestive sys-
tem actually prevents unfriendly organisms (those “bad” bacteria) from gaining a
foothold. They also prevent growth of yeast and fungus, and even produce sub-
stances that can lower cholesterol.
Probiotics may be added to your system by way of certain foods. According to a
recent newspaper article, “yogurt and other foods containing friendly bacteria are
becoming the rage.” Those good bacteria are in the bacterial cultures used to make
yogurt, buttermilk and other fermented dairy products. They fall into the category of
probiotics because they promote a healthy digestive system, aid in nutrition absorp-
tion and enhance the immune system. When shopping for these foods, check la-
bels for a symbol that says “Live and Active Cultures.” Also, probiotic supplements
are available on the market; you might check with your caregiver or pharmacist for
suggestions regarding which supplement to buy – one source suggests that they
need to be enteric coated to survive the journey through the acidity of the stomach
and small intestine.
The immune system is, indeed, a complicated and intricate part of the human
body. Whatever we can do to enhance its efficiency will most certainly pay divi-
dends in maintaining a healthy lifestyle.
We welcome your comments and questions. Please contact us at: To Your
Health! The Independent, 725 Bridge Street, Vernonia, OR 97064, or email:
health@the-independent.net.
Studies indicate that fooling the eyes can help trim the waistline
Do you eat with you eyes?
As portion sizes have in-
creased, so have calories eat-
en. Research has shown that
we tend to eat more when more
food is in front of us. If that food
is higher in calories, that can
lead to excess.
A study of preschool children
found that the amount of food
served was the most powerful
factor affecting the amount of
food consumed at a meal. An-
other study showed that pre-
school children took bigger
bites and ate 25 percent more
of entrées when served “super-
size” portions. When offered
smaller portions, they ate less.
When students at Pennsyl-
vania State University were
served deli sandwiches, hunger
and fullness were not signifi-
cantly different whether they
had eaten an 8-inch sandwich
or a 12-inch sandwich.
Another study found that
women age 20-45 years con-
sumed more calories when
served the largest portion of
higher calorie food than the
smallest portion of a low-calorie
entrée. No differences in
hunger or fullness were report-
ed, however.
What can you do to eat less?
New Bikes, Rentals, Parts,
Accessories & Service Work
At corner of Bridge & Madison
832 Madison ave., Vernonia
503-429-0762
315 S Columbia River Hwy, St Helens
503-397-4900
One possibility is to reduce the
calories in food so that you can
still enjoy satisfying portions.
Fruits and vegetables are good
lower calorie meal extenders.
For example, you can add
canned tomatoes to chili and
extra carrots to beef stew. Add
frozen vegetables such as
peas or corn to a casserole or
pasta. Ask for more vegetable
toppings (such as mushrooms
and green peppers) and less
cheese on your pizza.
Using smaller bowls can fool
your eyes. A study showed that
people ate more ice cream
when it was in bigger bowls.
When package sizes are larger,
people tend to eat more, too.
Measure out a small portion in
a bowl rather than sitting down
with a whole bag of snacks.
When you eat out, save part
of a large portion for another
meal. Sharing an entrée with a
friend or relative is another low-
er calorie strategy. Ask for a
“doggy bag” and refrigerate the
food at home as soon as possi-
ble.
People often eat until the
plate is empty. Don’t be a mem-
ber of the clean plate club.
Serve smaller portions or put
food in bowls on the table so
family members can serve
themselves based on their ap-
petite.
Source: Carolyn Raab, Exten-
sion food and nutrition specialist,
Oregon State University.
Become an Ombudsman, help others
Volunteer advocates and in-
vestigators are needed to serve
as ombudsmen for residents of
nursing homes, residential care
facilities, assisted living facili-
ties and adult foster care
homes. The Office of the Long
Term Care Ombudsman will
train the volunteers on the ag-
ing process, communication
skills, problem-solving skills, in-
vestigation and other ombuds-
man skills. The certification
training will begin on Friday,
September 7, in Tigard.
As Certified Ombudsmen,
the volunteers work to improve
the quality of residents’ lives,
by identifying and investigating
complaints and concerns on
behalf of the residents, then
working with the facilities to
make changes. The typical
concerns ombudsmen address
cover a broad range, and often
include resident care; resi-
dents’ rights, such as privacy,
respect and dignity; and quality
of life concerns such as appro-
priate activities and meals.
For information about the
program or to learn how to get
involved, contact Kathy Walter
at 1-800-522-2602.
Red Cross Blood Drive on Aug. 24
Bring a friend to the Red
Cross Blood Drive at Vernonia
Community Church, 957 State
Ave., on Friday, August 24,
from 1:30 to 6:30 p.m.
To schedule an appoint-
ment, call 503-429-6790 or the
American Red Cross at 503-
528-5593.
Donor identification is re-
quired prior to donating blood.
Donors must be at least 17
years old or have a Red Cross
Parental Consent form signed
by their parents.