To say that 2020 has been full of stressful challenges might be the understatement of the year. With the battle against Covid-19 still raging and flu season arriving, our immune systems need to be as strong as possible. These biological threats, plus the emotional and mental stress resulting from this challenging year, make it doubly important for us to ensure we are as healthy as possible. And while we can discuss the pros and cons of masks, social distancing, and possible quarantines ad nauseam, it’s hard to argue against the value in strengthening our immunity.
Here are three simple, but crucial things to strengthen your immune systems and lower your risks to Covid, as well as many other threats.
Exercise. According to the U.S. National Library of Medicine, exercise may serve to lower our risk for illness through several different pathways. Physical activity may flush bacteria out of the lungs and airways, reducing our chances for colds and respiratory illness. Exercise promotes faster circulation of antibodies and white blood cells throughout the body, which may mean faster recognition of and resistance to illnesses. Exercise slows down the production of stress hormones, which may reduce our chance of illness.
Trainers’ Tip: While moderate amounts of exercise can be beneficial, long bouts of strenuous exercise may temporarily reduce your immune system’s ability to function. You don’t need to overdo it – just be consistent! And try to exercise outside whenever possible. The added benefit of sunlight enables our bodies to make Vitamin D, a known immune system booster.
Nutrition/hydration. We are indeed what we eat and drink, and more specifically, what we digest and absorb. According to the Harvard School of Public Health, “Diets that are limited in variety and lower in nutrients, such as consisting primarily of ultra-processed foods and lacking in minimally processed foods, can negatively affect a healthy immune system. It is also believed that a Western diet high in refined sugar and red meat and low in fruits and vegetables can promote disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut, and associated suppressed immunity.”
If you struggle with nutrition, be sure to include a multivitamin, and add additional Zinc, and Vitamins C and D for extra insurance.
Lastly, don’t neglect hydration. Dehydration reduces the overall volume of blood and lymphatic fluids that are integral in a healthy immune system response. Dehydration and inflammation causes further impairment of one's immune system and can contribute to autoimmune diseases.
Trainer’s Tip: Try a frozen fruit and spinach smoothie. I add a handful of frozen spinach and berries, some Greek yogurt, some milk (I like almond milk), and teaspoon of locally produced honey and blend until smooth. It’s a tasty treat that’s loaded with antioxidants and about 3 to 4 servings of fruits and veggies.
Sleep. Research studies have concluded that lack of quality sleep and disruption of the body’s circadian rhythm is strongly correlated with weakened immunity. Sleep facilitates the redistribution of T-cells (an important type of white blood cell), and may be important in the possible redistribution of T-cells to lymph nodes. Most medical professionals recommend at least 7-8 hours of restful sleep per night for adults, and 9 to 10 hours for children and teens.
Trainers tip: Take a warm shower and then stretch or foam roll before bedtime. You’ll unwind, and feel less stiff and achy in the morning. Also, minimize screen time before bed. Research shows that the blue light from our screens can inhibit the rise in naturally occurring melatonin, a sleep hormone.