Here we are again, on the cusp of fall. The air is a little more crisp, the kids are back in school and the upper respiratory infections are in full swing. Now is the time to jack up your immune system with healthy foods, proper sleep, supplementation and acupuncture tune up treatments. Let’s break it down.
Many people believe that germs are to blame when it comes to everyone getting sick in the fall and winter, but the reality is that it has more to do with your own immune system and microbiome than the germs.
As summer winds down and vacations become less frequent, many people start feeling the lack of vitamin D from less time in the sun. Vitamin D is a crucial nutrient that supports the function of our immune cells. When vitamin D levels start to dip, so too will your immune system’s ability to ward off any attackers. Couple the decreased sun exposure with generally lower temperatures and lower humidity and you have the perfect storm. Research shows that a drop in the temperature of your nasal passages by as little as 9 degrees significantly decreases the number of extracellular vesicles that ward off invaders, which lowers our immunity by as much as 50%. Lower levels of humidity can also dry out the mucus membranes in the nasal passages, weakening their ability to trap pathogens trying to enter the body.
Stress is also a contributing factor to why people tend to get sick more often during the fall and winter months. The busier schedules of the kids being back in school and the holidays tend to cause elevations in the stress hormone cortisol. Chronic stress suppresses the immune system’s production of white blood cells and increases the risk of infection.
But there are things everyone can do to prepare for this full frontal attack. And while many of them may seem like common sense, we have a tendency to ignore the simple things and cause ourselves more stress focusing on stuff that may be a little more out of our control. Here are some things that you can easily do to help get your immune system ready.
1. Get Outside and Move — Even if it’s only for 30 minutes a day, sun exposure and movement are so important for a healthy immune system. As mentioned previously, when the seasons start to change, our vitamin D levels can drop. Getting outside in the early morning sun is the best time to soak up the rays. And if you can add in a little tai chi, qigong or yoga while outside, you’re really onto something. Exercise doesn’t have to be intense to get the benefits and as the months get colder, your body has a natural tendency to slow down and relax more. We are supposed to honor that by not pushing ourselves as hard. But movement is still necessary.
2. Eat Whole Foods — The food we eat is one of the most important determinants of not only our immune function, but our overall health. Many people have weak immune systems because they are eating highly processed diets abundant in fat and refined sugars that are devoid of the essential nutrients that the body needs for optimal health. Instead, we need to be eating seasonal fruits and vegetables, nuts, seeds, legumes and whole grains. Meat and dairy intake should be minimal. Green tea or herbal teas should be chosen over coffee and water, preferably room temperature or hot, should be the liquid we ingest most.
3. Learn to Relax — Finding ways to deal with stress can be difficult. But it really can be easier than you might think. Just doing some deep breathing or yoga nidra can lower stress and cortisol levels considerably. Meditation is another great way to deal with stress. If those don’t work for you, think outside the box and do some coloring. Believe it or not, studies show that coloring is a phenomenal stress reliever. Find what works for you, but make sure you incorporate it into your daily life.
4. Try Some Supplementation — Herbal medicine is booming right now and there are several herbs that can help boost your immune system. Astragalus (Huang Qi in East Asian Medicine) is considered one of the best immune strengthening herbs on the planet. It is very helpful for chronic cycles of infection and illness. Mushrooms such as shitake, reishi, ganoderma, maitake and poria have numerous health benefits that include strengthening the immune system. So try replacing your morning cup of Joe with a hearty cup of mushroom cocoa or coffee instead. It’s also good to utilize detoxing herbs like dandelion greens or milk thistle to keep the liver functioning optimally.
5. Get Poked — Get your mind out of the gutter!! We’re talking about acupuncture. Regular acupuncture treatments have been shown in numerous studies to be effective at boosting the immune system, decreasing inflammation and shortening the length of illness when it occurs. Immune weakness is usually related to qi deficiency in the lungs and spleen, two organs that are frequently targeted during acupuncture treatments. Moxibustion, another modality utilized by East Asian Medicine, is also helpful at increasing white blood cells in the body, which are your infection fighters.
So what are you waiting for? Get on top of these immune boosting recommendations today and head into fall without the coughing, sneezing, fever or chills. And if you do end up getting sick, don’t be afraid to come in for a treatment. Unless you have an active fever, our treatment rooms are ready and waiting for you.