What can you do to keep your immune system functioning at its absolute best?
Provide a strong health foundation by putting focus on the four pillars of immune health.
- Nutrition
- Exercise
- Sleep
- Mindfulness
Repeatedly we come back to the basics. Life is complicated, let’s keep this simple – Nutrition, Exercise, Sleep and Mindfulness. Sounds easy enough but keeping these four pillars in the spotlight can be difficult. We all have things going on in our lives that take us off track. Reminders, insights, inspiration, and support are the goals of this article. {be} will continue to shine light on things that help you be your best.
Nutrition
Nutritional imbalances have been linked to decreased immunity and increased risk of illness. To help the body identify, break down and dispose of invading bugs, our immune system relies on a diverse collection of nutrients. Macronutrients such as protein, carbohydrates and fat help our system build antibodies, which function to identify and remove viruses and bacteria. To perform to its fullest, the immune system also requires micronutrients like folic acid, vitamins A, C, E, B6 and minerals including copper, zinc, selenium, and iron.
Nutritional Therapy is an approach to health that treats the whole person, using nutrients from natural foods and supplements to nourish the body to support its innate capacity to heal. It is through the support of the body’s natural capacity to heal, that some of the underlying root causes of illness can be addressed. Nutrient deficiencies are common, and often contribute to illnesses like the cold and flu but additional nutrient deficiencies may lead to symptoms of anxiety, depression, sleeplessness, and chronic pain. Consider adjusting your supplement routine during cold and flu season to fill in any nutritional gaps you may have and give your immune system the support it needs to keep you going.
With so many nutrients to consider I encourage you to begin by evaluating four core immune support supplements: Vitamin D, Vitamin C, Zinc & Probiotics.
Exercise
Although it is generally not a good idea to work out while you are sick, exercise can go a long way in helping you avoid illness in the first place. Exercise protects your immune system by flushing out bacteria in your lungs and airways, improving circulation and causing mild fluctuations in body temperature to fight infection.
A daily brisk walk can cut your number of sick days by more than half! Just 30 to 60 minutes of moderate exercise per day can improve your body’s immune response, but modern life means it can be difficult to find time for even this moderate amount of activity.
Consider using a stability ball.
Your lymphatic system depends upon exercise to help it eliminate toxins from your body. The lymph fluid cannot move on its own. It moves because of your body movements. The daily movement of exercise helps move the lymphatic system. Bouncing on a stability ball helps to open and close the one-way valves of the lymph ducts to allow free flowing removal of waste. This is important because when toxins build up in your body you will have reduced energy levels. Recent reports show that two minutes of bouncing leads to an increase in white blood cell count for approximately one hour. This helps to boost your immunity.
When bouncing on your ball, keep your feet in contact with the ground. You can add arm raises to the front and sides as you advance. Begin with one or two minutes and aim to not exceed five minutes during one session. You can repeat your sessions throughout the day. The American Holistic Health Association suggests two to four times each day.
With the cold and dark days of winter upon us, indoor exercise can get to be a bit tedious and uninspired. Changing up your routine with something like a resistance ball or find a community that supports your exercise routine is critical for getting you past any roadblocks. An exercise buddy is a great way to set yourself up for success and create a support network that is mutually beneficial. Remember the best exercise is the exercise you are willing and able to do. Set yourself up for success and get moving!
Sleep
Our immune system is correlated with our sleep patterns. Sleep deprivation can impact the activity of our immune cells, making it difficult for your body to identify and fight cold and flu bugs.
Prioritizing quality sleep can be difficult. Sleep is critical role in enhancing immune defenses and needs to be given some serious consideration. Put sleep on your priority list. Put sleep into your daily schedule. Set an alarm to “Go to Bed”! Do what it takes to make sleep happen.
The lists of things to do to improve sleep have been published time and again. Personally, the techniques that work for me have changed over the years. When my kids were small, it was critical to set up sleep time for the best success. For every household that may be something different but leaving sleep to chance usually does not work. Do what you need to do to ensure your kids, spouse, pets, and housemates do not disturb your sleep unnecessarily. Now that my children are older and generally going to bed after I go to bed, new house rules apply.
Here are some basics that are worth repeating:
- Sleep and wake at the same time. Following a natural circadian rhythm, prepare for sleep beginning around 8:00 pm with the goal to be asleep by 10:00 pm. Wake before or by 6:00 am, allows for 8 hours of quality sleep.
- Prepare a cool, dark bedroom, with minimal (no) electronic devices. Stop using or viewing electronics at least one hour before you go to sleep is recommended by most health experts.
- Avoid eating and drinking before bed. Unless medically necessary, in general, avoid eating or drinking 2 hours before you go to sleep.
Sleep is one of the most important things you can do to maintain good health. Getting enough sleep is critical for your immune health, as well as your emotional and physical well-being. The bottom line is for optimal health; make sleep a priority!
Mindfulness
Stress can result in a negative impact on the immune system. Mild stress caused by brief pressures can suppress the immune system’s ability to break down invading pathogens. Constant or long-term stress increases cortisol levels in your system, which makes you more susceptible to becoming sick. Constant imbalances in cortisol (a hormone important in your disease fighting ability) can trigger inflammation, which in turn weakens your immune system.
Taming your stress levels minimizes the occurrence, length, and severity of the flu or common cold. It reduces inflammation markers and stress hormones and has been shown to improve activity in the areas of the brain responsible for coordinating the immune system.
Good nutrition, exercise and adequate sleep all help improve your ability to cope with stress. Beyond the physical, consider the mind and spirit elements of good health. What brings you joy? What makes your heart sing? What settles you down when overwhelmed with life’s experiences? Incorporating the people, practices and things that keep you balanced are just as important as the other three pillars. Creating balance in your life takes thoughtful contemplation. Making time to settle down, breath and clear your mind are the first steps in any mindfulness practice. A mindfulness practice may lead you to the conclusion “I need help!”, then I encourage to seek out qualified, trained practitioners that can help you. A mindfulness practice may lead you to the conclusion “I need to make time for myself”, then I encourage you to find a way to make that happen.
Join a meditation class.
The practice of just sitting, quietly, breathing allows your mind to settle, even if just for a moment. Just like any other muscle in your body, your brain is not going to just settle down instantly. Thoughts will continue to float in and out. It takes practice to exercise and rest the mind in this manner. The practice of meditation allows the clutter of your thoughts to sort itself out. Some things are kept, some are set aside to sort through later and some are let go. People who I consider to be well practiced in meditation continue to meditate. It is not a race that you complete and check off the list. Mindfulness is a lifestyle choice, just like eating healthy foods, exercise, and rest.
Our immune system is one big puzzle, each piece working with the others to create a strong immune defense to keep invaders out. The four pillars of immune health, nutrition, exercise, sleep, and mindfulness will support your body and provide strength to face challenges.
The Four Pillars of Immunity is contributed by Owner and Founder of Be Healthy Institute, Jill Chiacchia. To read more about Jill, visit her bio here.
We all have things going on in our lives that take us off track. {be} will continue to shine light on things that help you be your best.
Sleep is one of the most important things you can do to maintain good health. Getting enough sleep is critical for your immune health, as well as your emotional and physical well-being. The bottom line is for optimal health; make sleep a priority!
Mindfulness is a lifestyle choice, just like eating healthy foods, exercise, and rest. Creating balance in your life takes thoughtful contemplation. Making time to settle down, breath and clear your mind are the first steps in any mindfulness practice.
