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Approaching your immune system health is more than increasing your vitamin C. It needs to be embraced from several dimensions of wellness, including diet, exercise, sleep, mental/emotional health and lastly supplemental nutrients and botanicals.
Diet & Nutrition
Focus on a whole foods diet full of a colorful variety of fruits and vegetables. Fruits and veggies are packed full of antioxidants which have shown to improve certain immune responses. Specifically, vitamins C, E and beta-carotene. A good rule to consider when deciding which fruits and vegetables to enjoy is the more colorful the better! Autumn and winter are great times of year to pull out the crockpot and enjoy warming soups and stews packed with lots of vegetables.
Exercise & Movement
We often think of exercise as a way to improve our cardiorespiratory system, but it has several other benefits we don’t often consider. It has shown to improve mental health by helping us cope with stress, improves self-esteem and cognitive function while reducing anxiety and depression, all of which boost your immune function. The direct link between immunity and physical activity has a few theories. One is that exercise initiates change in your antibodies and white blood cells. White blood cells are there to protect your body from viral and bacterial invaders. When you exercise the antibodies and white blood cells circulate at an increased rate, so they could detect illnesses earlier. Studies have shown those that those that adhere to a moderate exercise program are less likely to get sick and when they do, it is often less severe. “Green exercise” refers to physical activity that is done in a natural environment and studies have shown this form of exercise improves your physical and psychological health. In fact, some Canadian physicians have started writing prescriptions to their patients to get outdoors to improve their health! We are fortunate to live in such a beautiful place with lots and lots of sunny days. Colorado’s moderate winters and picturesque falls create a lovely backdrop to get outdoors and enjoy physical activities such as hiking, biking, skiing, snowshoeing or even taking daily brisk walks around one our beautiful city parks.
Sleep & Rest
We all need it, but very few of us are able to get the recommended amount of uninterrupted 8 hours for adults and approximately 10-12 hours a night for children. Studies have shown those that get quality, adequate amounts of sleep are less likely to get sick after being exposed to a virus, such as a cold or flu. While you sleep your body is working hard producing a protein called cytokines, which targets infection and inflammation. T-cells are also produced while you sleep, T-cells are specific white blood cells that play a critical role in your body’s immune response to viruses. If you are unable to get a restful night’s sleep, it would be advantageous of you to investigate why this could be. It could be something as simple as developing quality sleep hygiene, turning off electronics an hour prior to bed, not having excessive/indulgent snacks or meals before laying down, dimming the lights 30-45mins prior to bedtime (this signals your pituitary gland that it is time to start releasing melatonin, a hormone that helps you sleep). However, for some it is not that easy of a fix. For those individuals it is important to discuss your sleep issues with your physician to see if there are health conditions that are preventing or interrupting your required rest.
Mental & Emotional Health
Studies in recent decades have linked the importance of psychological balance and mental health with immunity. Psychoneuroimmunology studies recognize that emotional patterns and physiological dynamics are strongly interrelated with the immune response. To put this simply, your thoughts influence how well your immune system functions. When you stress about daily life, on a regular basis it can wreak havoc on your immune system. The stress response signals specific hormones to be released into the bloodstream that lead to dysregulation in your immune system, preventing your body from being able to elicit an appropriate response when introduced to pathogens. While you might not be able to halt the stresses faced in day-to-day life, you can choose to make yourself a priority and take time to process and reflect. Destressing does not mean you have to start taking up meditation, although if you are interested in this discipline there are several benefits. Destressing can be any activity that you enjoy and fills your soul. Creating a mindset of gratitude can generate multitudes of shifts in your life. A good way to begin this shift is by cultivating a gratitude journal where you write down three things you are appreciative of as a daily/nightly routine. If you decide to do this activity it is key that you be as descriptive and specific as possible. For example, don’t simply write “I am grateful for sunshine.” It would be beneficial to evoke your senses by writing something like, “ I am grateful for the bright light and the warmth on my skin provided by sunshine.”
Supplements
By now I am sure you are quite familiar with common immune supporting nutrients including, vitamin C, vitamin D, zinc, Echinacea, and Elderberry. Although it is worth mentioning that I typically only recommend taking Echinacea and Elderberry at the first signs of an illness, rather than as a preventative measure. Another great way to build up your immune system is with a probiotic. Your microbiome is a beautiful world where immune function, neurotransmitters, and hormones are perfected, if the environment is properly maintained. Lactobacillus, Bifidobacterium and Saccharomyces are common strains of microorganisms that seem to be of great benefit to you, their host. When they are well populated in your intestinal tract there is a slew of immunological advantages including, blocking of pathogenic adherence to the intestinal wall, promoting healthy intestinal epithelial cell survival, and stimulating protective responses all while modulating the immune system.
As they say, an ounce of prevention is worth a pound of cure. By taking the time to take care of yourself through healthy lifestyle habits you can create an internal environment that will be best suited to take on the common seasonal viruses. A healthy immune system is much more than taking supplements, it is about embracing habits that create a well-tuned system from all dimensions of wellness.
*Please note that we are no longer offering Naturopathic Medicine at The Wellness Center. We are, however, happy to still provide you with a referral if this is a service you are seeking.
Dr. Prestridge RND. is a Licensed and Registered Naturopathic Doctor in Colorado who graduated from Southwest College of Naturopathic Medicine in 2013. She completed her Bachelors degree at University of Hawaii at Manoa with a Bachelor of Arts degree in Holistic Health. While attending University of Hawaii, she studied traditional Hawaiian medicine for three years in addition to her science requirements for Naturopathic medical school.
Dr. Prestridge has a love of botanical medicine and nutrition, which allow the body to heal itself, also known as “nature cure.” She believes that when the obstacles to cure are removed, the body has an innate ability to restore itself back into a place of balance and well-being. Dr. Prestridge is qualified to treat various ailments from the acute cold to chronic lifestyle conditions such as high cholesterol and diabetes.
Visit her bio page to learn more about common conditions she has successfully treated and more.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7604758/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
https://pubmed.ncbi.nlm.nih.gov/8227682/
https://www.discoverymedicine.com/Ronald-Glaser/2009/07/18/stress-damages-immune-system-and-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/