The economic downturn happening all over the world will affect many countries, if not all countries. It is good for us to think of means and ways to reduce our costs so we can stretch the use of our money for the worst times to come. Healthcare is usually an expensive item that we least save for. When an ailment hits, it is an expense a poor family can hardly afford.

The good news is that being in a tropical country our people have from Mother Nature the means to keep our bodies healthy at the least cost. It is for knowing what the need is, and what we can use to meet this need, that we need to be equipped.

The immune system

At the center of being healthy, and keeping healthy, is what doctors and health practitioners refer to as the immune system?a complex system that protects us from bacteria, viruses, toxins, and other dangerous pathogens or germs.

Today, the more appropriate approach with a limited budget is to prevent illnesses by boosting the immune system?s strength. The holistic way is to realize that illnesses are not primarily caused by viruses and bacteria, but by weakened immune systems.

After all, microorganisms like the flu virus are always around us. But many do not become ill because they have strong immune systems. This enables them to keep their bodies strong enough to repel infections, viruses and bacteria.

There is a saying: ?Take care of your immune system, and your immune system will take care of you.?

Immune boosters

There are four immune boosters that are commonly recommended. The first is that we should always make time to have sufficient exercise. This helps the immune system greatly by circulating lymph throughout the body.

The second is to have sufficient amount of sleep. Lack of sleep is known to weaken the immune system, and leave us more susceptible to other diseases and disorders. We should recharge our body through sleep to keep it in good working condition.

The third is something we often overlook: Emotional health. We should find ways to cope with stress, learn how to relax, and find enjoyment in life. Anxiety and depression are among the greatest enemies of the immune system, for they weaken the body and leave it susceptible to several illnesses.

It has also been shown that high acidity damages the immune system, and that a negative attitude and poor emotional health contribute significantly to this acidity in the complex world we face today.

The fourth immune booster is the one most related to agriculture: A healthy and balanced diet. There are certain specific foods that are rich in nutrients and vitamins that are so important to a strong immune system.

Four key nutrients

The following are four key nutrients that can be provided through the proper choice of food:

? Vitamin C. This increases the production of infection-fighting white blood cells and antibodies. It is available naturally in many fruits and vegetables.

? Vitamin E. This stimulates the production of natural killer cells that seek out and destroy germs and cancer cells.

? Carotenoids. This increases the number of infection-fighting cells, and is a powerful antioxidant that mops up excess free radicals that accelerate aging.

? Bioflavenoids. This aids the immune system by protecting the cells of the body against environmental pollutants. A diet that contains a wide variety of fruits and vegetables

? Zinc. This increases the production of white blood cells that fight infection.

In the Philippines, the above four key nutrients can be found in fruits and vegetables that can be grown in our backyard. The simplest vegetables, like ?malunggay,? ?ampalaya,? ?calamansi,? etc., can provide the much needed doze of ?immune booster? from natural sources. Taking unpolished rice also provides the much needed micronutrients and minerals. For more information on these four key nutrients, please call Florentino Solon of the Nutrition Center of the Philippines (NCP) at +63918 9175197.

It is at this time of economic difficulties that we can turn a disadvantage into an advantage. Instead of eating expensive processed meat, we can turn to less expensive natural fruits and vegetables. Instead of being angry at the difficulties we are now confronting, we can be grateful for the blessings we have, and find satisfaction in helping others who are in more difficult situation than us. Instead of getting more ill from too much antibiotic, we can prevent more illnesses by strengthening our immune system. And one of the best ways of doing this is through a healthy and balance diet, which in turn will help our agriculture, and the farmers and the fisher folk in this country.

The author is the chairman of Agriwatch, former secretary for Presidential Flagship Programs and Projects, former undersecretary of agriculture, and former undersecretary of trade and industry. For inquiries and suggestions, email agriwatchphil@yahoo.com or call or fax +632 8522112.