Nov 6/24
***Disclaimer: This information is for educational purposes only. Consult with a medical professional if you seek medical advice, diagnoses, or treatment. ***
With the winter months soon approaching, the colder temperatures and shorter days can leave us feeling a bit more vulnerable to seasonal cold and flus. While our immune systems are always on high alert, the winter time calls for some special attention to keeping our body's defense systems strong and resilient. Before we discuss supporting immunity, it is important to understand what our immune system does and its role in keeping us healthy.
What is the immune system?
The immune system is your body’s natural defense against harmful invaders, like viruses, bacteria, and other germs that could make you sick. When something foreign enters the body, like a virus trying to make us sick, the immune system will recognize this and jump into action to try and fight it off. There are 2 main parts of the immune system: The innate immune system and the adaptive (acquired) immune system.
The innate immune system is our first responders when it comes to fighting infection. This is the system we have from when we are born. This includes our physical barriers (Ex. skin, eyes, mucous membranes, gastrointestinal tract) which creates a protective layer between our environment and our bodies. This system is designed to prevent infection, eliminate foreign invaders, and stimulate the acquired immune response. Although very quick to action, this system is not very specific, which is where the acquired immune system comes into play. The acquired immune system is our more specialized immune response. It is in charge of making special proteins called antibodies which can help protect the body more specifically from foreign invaders. After the body's first exposure to a new pathogen, with help from the innate immune system, the acquired immune system will start to make antibodies specifically designed to help fight off infections. This is a slower but much more accurate response than the innate system. This acquired immune system develops later on in life and is responsible for our memory cells, which acts as a library of all past exposures so if the body ever encounters the same type of pathogen again in the future, it will recognize this and be able to produce antibodies much more quickly and efficiently.
Now that we understand a little bit about the importance of our immune system, here are 5 key things you can do today to support your immune system and decrease your susceptibility to sickness this year.
Focus on a high quality whole food diet:
The immune system requires a wide array of vitamins, minerals, macronutrients, antioxidants and more to support its function. A poor nutritional state can impair immune function and increase susceptibility to infectious and chronic diseases. Increasing nutrition will both provide the body with the much needed nutrients to keep the immune system working properly while also correcting nutritional deficiencies known to compromise immune health. Consuming a wide variety of whole foods including fruits, vegetables, whole grains, lean protein and healthy fats will help ensure the body is getting what it needs to keep the immune system running smoothly.
Get enough high quality sleep:
Sleep is essential to every function in the body, and our immunity is no exception. Sleep is the body's time to rest, recover, rebuild and restore the defense systems from the huge toll of our day to day lives. Chronic sleep loss is associated with immunodeficiency, increased inflammatory markers, and increased susceptibility to the common cold. Taking steps to ensure adequate sleep by practicing sleep hygiene practices, establishing a relaxing night time routine and allowing yourself the necessary time to get at least 7 hours of quality and restful sleep can have endless benefits for not only your immunity but overall health.
Manage your stress levels:
Stress is an unavoidable part of most of our lives and comes in many different shapes and forms. Short term stress can actually be a beneficial part of our immunity by creating specific chemicals within the body that help us fight off infection. However, when a stress goes on for too long or becomes too severe it can have the opposite effect by suppressing the immune system, making us more susceptible to colds and flus. Prioritizing stress reduction during the winter months can be done through mindfulness practices, taking breaks when needed, communicating with your emotional supports and taking time to do the things you enjoy.
Stay active:
Exercise can not only help support mental health and improve sleep quality, but also has direct benefits for improving immune function. Regular exercise increases circulation, increases core body temperature, reduces inflammation and stimulates the immune system. It should be noted that high intensity and strenuous exercise may impair the immune system and increase risk of infections. This is not to discourage high intensity exercise, but to emphasize increased importance of immune support during these times. Try to find activities you enjoy this winter to keep the body moving such as walking, cycling, running, hiking, yoga, sports or weight lifting.
Practicing personal hygiene
Prevention is key! Taking the necessary steps to reduce our exposure to germs can help protect both ourselves and others. Frequent and thorough handwashing, avoiding touching your eyes, nose and mouth, distancing yourself from others when ill, coughing and sneezing into the elbow instead of your hands and regularly disinfecting shared surface areas are all great ways to prevent the spread of illness.
BONUS TIP:
*Supplementation:
There are a wide range of supplements available which can be an effective part of supporting your immune health. Some common examples include:
Vitamins (Ex. Vitamin C, Vitamin D, Vitamin A, Vitamin E),
Minerals ( Ex. Iron, Selenium, zinc, Calcium),
Botanicals (Ex. Echinacea, Elderberry, Astragalus, Andrographis)
* Benefits from these products can vary greatly depending on the dose, quality of product, ingredients, and individual needs. It is always important to seek professional advice to ensure the safety and quality of health products.
Who can benefit from immune support?
Anyone can benefit from taking proactive steps in the supporting immune functions, however there are certain populations where immune support should be strongly considered. Some examples include:
Immunocompromised individuals,
Elderly populations,
Individuals with chronic health conditions,
Individuals with malabsorption issues and/or malnourishment through poor quality diet,
History of recurring or long lingering infections
Our immune systems are our body's main defence mechanisms which work around the clock to protect us from illness and keep us healthy. Following these tips, you’ll be well-prepared to stay strong, energised, and healthy throughout the winter months.
If you are someone who has trouble with chronic or recurring infections, would like to be proactive in preventing or reducing severity of infection, or would like to learn more about immune support, contact Apollo Sport and Wellness Centre and book in for a consultation where we can create a customized treatment plan for you!
-Dr. Colby Greenwood
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