Arm Yourself Against Illness
‘Tis the season – the flu season is being heralded all around us. Are you prepared? And how can you arm yourself against illness, be it flu or cold or other form?
Though there’s no guaranteed way to avoid getting sick, supporting your immune system is what I consider the best way (even ahead of vaccines). Here are 7 ways to arm your immune system:
Decrease Stress
Prioritize taking time daily to enjoy relaxing activities such as meditation or listening to music, which reduce physical perception of stress. When experiencing stress, your body releases hormones that can tax your immune system and raise your susceptibility.
Get Out In The Sun
The sun does more for you than raise your Vitamin D levels – it improves your circadian rhythm and lifts your spirits. So get outside, even in the cold. If getting sufficient levels of UVA rays from the sun is difficult in the winter where you live, explore getting a Vitamin D lamp or lightbox. These simulate noontime sunshine and can provide an alternate source of “sunshine.”
Exercise (Or Move) Regularly
Getting 30 minutes of physical activity daily will increase your blood circulation and can help strengthen your immune system. Movement helps antibodies and white blood cells move around the body faster so they may detect invaders sooner. Walking outside combines sun and exercise – win!
Eat Purposefully
No single food will fend off a cold or flu but certain nutrients can help protect your body from bacteria, viruses and other germs. Consider these foods:
- Garlic and ginger – antiviral and antibiotic
- Wild-caught salmon & cold-water fish – Omega3
- Pumpkin seeds, grass-fed meat – Zinc
- Brazil nuts, broccoli, sardines – Selenium
- Bell peppers, Brussels sprouts, kale, citrus (fruit not juice) – Vitamin C
- Reduce sugar which depresses the immune system for hours after consumption
Boost Vitamin D Levels
Vitamin D is crucial for healthy immune function and maintaining a positive mood in the winter. Therefore, have your blood vitamin D level tested and supplement it if your level is below 30 nanograms per milliliter.
Drink More Water
Hydration is key to whole-body health. Every system in your body needs adequate water to function properly. It’s not just liquids your body needs – water or herbal teas provide hydration.
Prioritize Restful Sleep
Clinical study has demonstrated that several days of partial sleep deprivation has significant detrimental effects on immune function. Adults should try to get 7-9 hours of sleep per night, while those with a compromised immune system should get even more.
You can’t expect your immune system to function well if you don’t support it with the right building blocks. A vaccination won’t cover you if you are skimping in the other areas. Rather, it will initially depress your immune system.
So take a cue from the airline safety briefing and put your oxygen mask on first.
