Fall is here.
The trees are changing, and noses are running. Kids are back in school, and let’s face it, they’re little petri dishes. All of this is the perfect combination for viral illnesses to spread like wildfire. For the last couple of years, we have heard a lot about vaccinations, medications, vitamins and pills to try to “keep us healthy” through COVID-19.
However, what if you didn’t need a pill or medication? What if you could boost your immune system through healthy living? What, wait, a doctor stating you may not need more pills? It’s crazy, right?
It’s true! Medical studies show you can make your immune system work more efficiently through healthy diet, exercise, and adequate rest. Let me say it again — you can boost your immune system without pills.
You can also protect yourself from environmental assaults that lower the immune system. Try increasing your immune system with some of the following strategies:
• Don’t smoke tobacco. Nicotine from both cigarettes and vape pens has been shown to suppress the immune system by binding to the surface of immune cells, suppressing their ability to fight off infection (bacteria, viruses, molds, etc). I don’t say this lightly and realize that nicotine is one of the most addictive substances readily available. However, if you do smoke, put this on your list of reasons to consider quitting.
• Eat a diet high in fruits and vegetables. You don’t need a vitamin or pill to get your nutrients if you make sure to get them in your diet. Vitamin C is a potent immune booster. Some foods rich in Vitamin C include citrus foods such as oranges, lemon, grapefruit and kiwi. Other foods include strawberries, bell peppers, tomatoes, broccoli, cabbage, Brussels sprouts and even white potatoes. Zinc is also a great immune booster. Foods rich in zinc include meat, beans, seeds (hemp seeds, pumpkin seeds, squash seeds and sesame seeds). You can easily sprinkle any of these on your morning oats, and not only will it taste better, it will also be assisting your immune system.
• Exercise regularly and do your best to maintain a healthy weight. Obesity has been shown to impair the immune system by decreasing the response from the immune system. Think of the analogy of a fort, the walls are still solid, but the soldiers are sleeping. This allows the bad guys (germs) to climb the wall and attack the fort (your body). Exercise also regulates the immune system, and the more frequently you do it, the more frequently your immune system is stimulated to protect you. And, bonus, it will help prevent obesity!
• You must sleep! Lack of sleep has been found to decrease the production of the infection-fighting cytokines in our body, as well as decreasing the body’s ability to make antibodies (your soldiers). How much sleep is enough? Well, that depends on your age. In general, adults need 7-9 hours of sleep nightly. Kids need more, and the younger they are, the more they need. Ages birth through age 2 are recommended to get 11-16 hours of sleep daily (including naps), preschoolers 10-13 hours daily, school age and teens 8-12 hours nightly.
Another way to prevent infections is washing your hands frequently. Good hand-washing for at least 20 seconds with soap and water has been shown to decrease respiratory illnesses by approximately 16-21 percent. If soap and water aren’t available, then an alternative is hand sanitizer.
Even with the very best self-care, we can still get sick. Communicate with your physician if you are ill, get plenty of rest, increase your water intake and your Vitamin C and Zinc in your diet. You may not feel up to exercising, but take a walk and get some fresh air. You may still end up needing medications, but if we can decrease the frequency of illness through these lifestyle changes, we can decrease time off of work, increased cost of doctor’s appointments, and generally just lead a healthier life.
I challenge you to make one small change this Fall to boost your immune system.
Dr. Lisa Roark is the owner of Roark Family Health and Medical Spa. She may be reached at 417-847-1111.
