Cold and flu season is upon us, and it seems like everyone is getting one illness after another. Creating a lifestyle that supports adequate immune function is important all year round, but typically becomes a bigger focus during this time of year. It’s common to reach to supplements like vitamin D, vitamin C and zinc to support immunity, but it’s important not to forget that your lifestyle is the foundation which the supplemental things build upon. Here are five foundational ways to ensure your immune system is functioning it’s best this season.
1. GET OUTSIDE
It has been shown that exposing yourself to outdoor natural environments can help regulate immune pathways and support immune defence mechanisms. There are compounds in the air, which, when breathed in can reduce inflammation and increase immune activation. In addition to this, microbes that we are exposed to in the outdoor world increase our microbial diversity which supports a more robust immune system. Even short amounts of time out in nature can be beneficial. It’s important to consider any allergens you may react to in the environment, or if you live in a highly polluted area, which might make things worse.
2. MOVE YOUR BODY
It is well known that a sedentary lifestyle increases risk of all chronic conditions. It has been shown that regular physical activity reduces risk of infections compared to being sedentary. Other outcomes associated with a sedentary lifestyle such as increased weight, and fat tissue, reduced cardiovascular and metabolic health and lower muscle mass all contribute to poorer immune functioning as well. You can over do it though, prolonged periods of intense exercise can work oppositely and actually increase your risk of infection. Moderate movement daily is key to keeping your whole body and immune system functioning its best.
3. CUT THE SUGAR
Immune cells and immune functions requires many macro- and micro-nutrients. Deficiencies of these can effect the expression of immune cells and their effectiveness. Adequate nutrient status supports immune function and a healthier life in general. Diets higher in sugar tend to be lower in important nutrients required for proper immune functioning. Ingestion of high amounts of sugar also increases inflammation, and causes weaker immune responses. When our immune systems are impaired, we experience more illness.
4. GET YOUR Z’S
Getting enough sleep each night is crucial to your health, and very important for optimally functioning immune pathways, which, when dysfunctional increases risk of all types of disease from the common cold to chronic health conditions. Even under short term sleep deprivation, the immune system shift from a place of regulation and tolerance to dysregulation and an inflammatory state. This can worsen infections, or exacerbate chronic health conditions. Sleeping less than 6 hours has been shown to increase risk of common illness like the cold and flu compared to getting over 7 hours. Prioritizing your sleep at this time of year (and arguably all year round) is an important part of ensuring all of your body systems are functioning adequately.
5. TAKE A BREATH
Interestingly, a small amount of stress can actually positively impact the immune system, and create positive adaptations to strengthen its response. However, if there is too much stress, or it’s been chronic for long periods of time, it actually adapts in an unfavourable way. The immune system responses actually decline under periods of chronic stress. Not to mention that chronic stress tends to lead to increased stress-reducing behaviours such as smoking, drinking, or over eating sugars which then further suppresses immune function. Although we often cannot get rid of stressors, it’s important to add positive stress-reducing behaviours into our daytime routine – this could be deep breathing, mediations/mindfulness, getting outside, moving your body, setting boundaries, journaling, or taking part in self care activities.
Conclusion:
Our body loves to work in synergy, it is not simply enough to do one of these well, we need to be considering all of the lifestyle factors and do our best to create a lifestyle that supports proper functioning of our immune system. If time is a barrier for you, consider what you can do to hit more than one of these with a single activity. For example, going on a 30 minute walk outdoors gives you fresh air, moves your body, and lowers stress. People who move more, and send time outside, tend to sleep better. Win, win!
Resources:
PMID: 34690818
PMID: 33546397
PMID: 34795404
PMID: 15250815
PMID: 32395846
