It’s flu season and, of course, we are already in the middle of a pandemic. We are all familiar with practices known to help fight the spread: wear a mask, wash your hands and keep your distance from anyone not in your household. On top of these, there are several everyday things you can do to help your immune system function best.
Exercise
Physical activity does much more than build muscles and help you de-stress – it's also an important part of staying healthy and supporting your immune system. Exercise boosts your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel throughout your body. Studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous daily exercise stimulates your immune system.
Maintain a healthy diet
In addition to providing your immune system the energy it needs, a healthy diet can help ensure you're getting sufficient amounts of micronutrients that play a role in maintaining your immune system, including: Vitamin B6 (chicken, salmon, tuna, bananas, green vegetables and potatoes – with skin), Vitamin C (citrus, tomatoes, broccoli, spinach) and Vitamin E (almonds, sunflower and safflower oil, sunflower seeds, peanut butter, spinach). Experts believe that your body absorbs vitamins more efficiently from dietary sources rather than supplements, so the best way to support your immune system is to eat a well-balanced diet.
Adults with excess weight have been found to be at greater risk for illness. Obesity may triple the risk of hospitalization from Covid-19, is linked to impaired immune function, decreased lung capacity and may yield lower vaccine response. As BMI increases, the risk of death from Covid-19 increases. Making sure you eat a balanced diet full of vegetables, fruits, legumes, whole grains, lean protein and healthy fats is more critical than ever!
Hydrate, hydrate, hydrate
Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells through your body, is made up largely of water. Dehydration slows down the movement of lymph, sometimes leading to impairment of the immune system.
Minimize alcohol consumption and don’t smoke
Drinking impairs immune cells in key organs and makes it harder for the immune system to gear up and defend against harmful germs.
Smoke damages your sensitive lung tissues so you're at higher risk for respiratory infection. And because the tar and other toxins in smoke destroy antibodies, you have less ability to fight off infections and may remain sicker longer.
Check your sleep habits
Sleep doesn't feel like an active process, but there are plenty of important activities happening in your body when you're not awake. For example, important infection-fighting molecules are created while you sleep. Studies have shown that people who sleep six hours a night or less are four times more likely to catch a cold than those who sleep seven hours a night. Why? When you sleep, your body produces proteins responsible for fighting infection and reducing inflammation. If you skimp on sleep, your body has a harder time fending off infection. Other research suggests that sleep deprivation can impact how well your body responds to a vaccine.
Manage stress and stay positive
Whether it comes on quick or builds over time, it's important to understand how stress affects your health — including your immune system. During a period of stress, particularly chronic and/or long-lasting stress, your body responds by initiating a response. This stress response suppresses your immune system and increases your chance of infection or illness.
Sticking to a routine is important because it’s grounding. Mindful meditation, a practice that focuses on observing thoughts and emotions without judgment, is shown to decrease stress and improve focus. Deep breathing, other forms of mediation, prayer and exercise are also activities that can help reduce stress.
For many, being of service can help with a positive outlook. Now more than ever, there are countless options: make masks for essential workers, donate money or time to food banks, clean out your closet and donate clothes. Giving back creates feelings of achievement and allows us to focus on something positive. In such a heavy time, helping others allows you not only to be a light, but to see light in others.
Bliss on Broadway is open again and offering all services, by appointment only. Boost your well-being. Call us at 562-439-4333 or visit www.blissonbroadway.com