Lifestyle Choices to Boost Immunity
If you've been feeling “off” for the past 6+ months then you are not alone. As a provider I’ve received more complaints of back pain, insomnia and anxiety since the pandemic started. Most people were already stretched thin before this occurred and now we are stretched out. For most people there has been a change in routine whether its due to a lay off, working from home, school closings or jut fear of the outdoors and bad habits have become worst habits. As a community we must arm ourselves and prepare for another possible year of this. and avoid digging a deeper hole into the ditch of chronic illness. Lifestyle medicine is about changing from the inside out. Take a moment to evaluate where you are now and use the tips below to begin the restoration process.
MIND YOUR STRESS
Pause. Take a few seconds to consider your breathing, listen to a favorite song, or watch a funny video. The stress hormone, cortisol, suppresses immune response. Being mindful, even in small doses, reduces stress and as a result, cortisol production.
QUALITY SLEEP
Aim to sleep for 7 to 9 hours. Develop a routine: Set an alarm for when to go to sleep and when to wake up. Make sure your room is cool, dark, quiet, and comfortable. Avoid screens at least 90 minutes before bedtime. Practice a “wind down” ritual, like listening to soft music, writing in a journal, or reading a book.
HEALTHY EATING
What you eat makes all the difference! For strong immunity, consume a wide array of fiber-filled, nutrient-dense, and antioxidant-rich whole plant foods at every meal. Choose a rainbow of fruits and vegetables, eat your beans, consume whole grains, and use a variety of herbs and spices to enhance flavors. Stay hydrated with water!Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
ACTIVITY
Regular, moderate physical activity is vital to keeping the immune system strong! While Physical Activity Guidelines recommend at least 30 minutes, 5 days a week, as little as 20 minutes can suppress inflammation and support immunity.
CONNECTIVITY
Physical distancing is essential when contagious disease risks are high, but not at the expense of being isolated or lonely. Connect with friends and family via FaceTime, Zoom sessions, texting, and phone calls. Positive emotions, which are shown to improve immunity, arise from even brief, virtual social connections.
NO SMOKING
Avoid smoking, vaping, or inhaling any substance, which can be toxic to the lungs.
REFERENCES
Physical Activity Guidelines for Americans
Nutritional and Physical Activity Interventions to Improve Immunity
How To Boost Your Immune System