The immune system is an ally and the body’s first line of defense. It creates, stores and distributes the white blood cells that fight bacteria and viruses that enter the body. That’s especially during cold and flu season. For such a simple-sounding process, many people know next to nothing about it. In light of COVID-19, though, it’s normal to be asking what we can do to give our immune systems a boost. Personally, I’m strongly in favor of taking a holistic self-care approach.
The mind, in addition to medicine, has powers to turn the immune system around. – Jonas Salk
TAKE VITAMIN D3
For starters, one needs to get sufficient vitamin D—the sunshine vitamin. It’s not just a vitamin but a potent hormone that has an effect on several molecular processes in your body. The active form of vitamin D boosts immune cells’ production of microbe-fighting proteins. One of the best and natural ways to get vitamin D is from sun exposure:
– 15 minutes per day if your skin is extremely fair like Nicole Kidman
– 30 minutes per day if your skin is fair like Anne Hathaway
– 45 minutes per day if your skin is a darker shade of white like Jennifer Lopez
– 60 minutes per day if your skin is light brown like Halle Berry
– 75 minutes per day if your skin medium brown like Beyonce
– 90 minutes per day if your skin is very dark brown like Lupita Jones
The sun’s UVB radiation makes vitamin D when it shines on your skin to produce more melanin. If you don’t live in a sunny climate, you won’t be able to maintain a healthy level of vitamin D. With that said, you should certainly look into vitamin D3 supplementation. Studies show healthy vitamin D levels to be associated with a lower risk of infections of the upper respiratory tract. 5000 IE/day vitamin D supplementation is found to greatly increase the likelihood of staying infection-free.
What I like about Purathrive’s vitamin D3 supplement is it’s infused with vitamin K2, which helps the vitamin D3 operate as it should, instead of having calcium build-up where it shouldn’t.
TAKE VITAMIN C
Vitamin C is a big immune system activator too. In fact, a lack of vitamin C can make you prone to getting sick. Citrus fruits such as oranges, mandarins, and grapefruits are excellent sources of this vitamin. Mangoes, kiwis, and papayas along with leafy greens are high in vitamin C as well. Like vitamin D, Vitamin C supports a whole array of immune functions. If you are not big on fruits and veggies, supplementation is an option you may want to explore.
Not all vitamin C supplements are created equal though. L-ascorbic acid, also called L-ascorbic and L-ascorbate, is vitamin C in its purest form. Also, it’s the most bioavailable, meaning it is readily absorbed by the body. By the way, For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. So, I wouldn’t take more than that.
EXERCISE REGULARlY
Physical activity helps to flush bacteria out of the lungs and airways. It also causes a change in antibodies and white blood cells. This may reduce your chance of getting a cold or the flu. Moreover, the rise in body temperature during exercise may prevent bacteria from growing. This temperature rise can also help the body fight infection. A minimum of 30-40 minutes, three to four times weekly, combining cardio and non-cardio workouts is, therefore, encouraged. This will help boost the body’s ability to keep illness at bay.
MAKE CONNECTIOns
Being socially connected to others is a necessary part of the human experience—crucial to both survival and well-being. Research shows that people who feel lonely have less immunity and more inflammation than people who don’t. Contrary to common belief, loneliness is not synonymous with solitude or self-isolation. Loneliness can happen even when people are surrounded by others every day. That’s in the workplace, at a health club, or even with their partners and children. More accurately, loneliness is defined by people’s levels of satisfaction with their connectedness, or their perceived social isolation. And so, making lasting meaningful connections with people and forging a deeper connection with yourself can make all the difference. We begin to feel supported, guided, more at peace, less alone, and balanced.
MANAGE CHRONIC STRESS
As is known, chronic stress increases the chance of illness and impacts the immune system, throwing it off balance. High levels of chronic stress create hormonal changes that lower the body’s resistance to colds, other infections, and diseases. In fact, when we experience high stress our body responds by sending defense signals to the endocrine system. This then triggers the release of different hormones. One of them is cortisol, a steroid hormone. Elevated levels of it can effectively wreak havoc on white blood cells.
If you are feeling like you’re always underwater, get at least 150 minutes/week of moderate exercise. This will slow down the release of stress hormones. Consider practicing stress management techniques such as yoga and deep breathing to quiet your mind. Both help your immune system function as it should.
STAY POSITIVE
Keep in mind that the cells in your body react to every thought your mind has. So, inevitably, negative thoughts and emotions weaken your immune system. Even so, we can prevent ourselves from having self-destructive thought patterns and refocus our minds on things that are positive. For instance, steer clear of negative people when you can. On top, take notice of how their bleak outlooks on life might be bringing you down.
In addition, if looking at all the doom and gloom news is bumming you out, it is also causing your body to release cortisol. This can not only suppress your immune system, but it can even disturb your sleep. How many, like me, manage ‘headline stress disorder’ is by aligning one’s self and actions with deeper personal values. This allows you to look beyond the depressing headline of the day. That includes endeavoring to be the best person, partner, or friend you can be, putting out positive uplifting vibrations instead. Further, don’t undervalue the importance of being optimistic. Research shows, surprise, surprise that maintaining a cheery attitude boosts immunity and may help to extend life expectancy too.
GET ENOUGH SLEEP
When you’re sleeping, your immune system releases proteins called cytokines, some of which help to promote sleep. Certain cytokines need to increase when you have an infection, or when you’re under stress. Sleep deprivation may lower the production of these protective cytokines. So, how much sleep do you need for your immune system to work efficiently? You need seven to eight hours of shut-eye each night. The research found that individuals who snooze six hours or less are four times likely to come down with colds. That’s compared to those who enjoyed seven or more hours of good quality sleep.
TURN OFF DEVICEs
Light is a signal that alerts the body that it’s time to rise and shine. That’s just like dark is a sign that it’s time to wind down. Your body produces melatonin—a hormone made by the pineal gland in darkness. It benefits the immune system, enhancing both innate and cellular immunity. Therefore, it’s necessary to keep your room dark at bedtime by blocking all sources of light, including all technology.
Furthermore, try shutting down your phone and tablet at least an hour before bed to fall asleep. I am the absolute worst at this. I know I have be in bed at a reasonable hour. However, when lights-out time rolls around, there I am on the computer, usually doing another lap around YouTube. And two hours later, I’m still watching random videos. I know that I’m not the only one that does this. So, I did some digging. StayFocusd, a browser extension for Chrome, has a tool that enables you to keep yourself free from social media. That’s so you won’t do any browsing in the wee hours of the morning. Problem solved.
Reference and Resources:
– Vitamin D Metabolism and Function in the Skin How Do Our Bodies Make Vitamin D?