Juanita Weaver-Reiss
Aug 23, 20233 min
We have an elaborate defense system that is designed to protect us. This is our immune system. We have physical and natural barriers - our skin and mucous membranes. We also have specialized immune cells, and antibodies that specifically target the bodies invaders.
Here are 4 ways to improve your immune system
For adults - Aim to get 7 to 9 hours of sleep each night.
When you don't get enough sleep, or have poor quality sleep, your body produces more of the hormone cortisol, which suppresses your immune system.
A study in the journal Sleep in 2015, found for people who got at least seven hours of sleep were four times less likely to come down with a cold than for people who slept less than six hours a night.
Make a routine for right before you go to bed - read, meditate, or journal in your gratitude journal
Turn off your TV and electronic devices one hour before bedtime
Watch your intake of caffeine and alcohol - both can disrupt sleep
Do regular exercise - but not right before bedtime
Exercise has a couple of benefits relating to your immune health. First it lowers stress hormones, which reduce the chance you might become sick. It also causes your body's antibodies and white blood cells to circulate more rapidly, which may help them target and zero in on viruses and invaders quicker.
Studies also have shown for people who exercise at least five days a week have almost half the risk of getting a cold; and if they did get one, they reported less severe symptoms.
Check out videos on Youtube - These are examples. There are way more.
line dancing - https://www.youtube.com/watch?v=vuB0zWyMxfg
What happens when a person is experiencing increased stress levels?
Ongoing psychological stress is connected to increased inflammation levels in the body.
It is this chronic inflammation that increases a person's risk for to a greater risk of depression, heart disease, diabetes, autoimmune diseases, upper respiratory infections (URIs), and poorer wound healing.
It is impossible to avoid stress and stressors. You can adopt strategies to manage stress. A 2012 study found that people who did either mindfulness meditation or did a daily exercise routine were less likely to get sick with a respiratory infection. If they did get sick, they missed fewer days of work.
Increase your activity/exercise
Meditate
Listen to relaxing music
Write in a gratitude journal
Connect with your friends and family
Even though vitamin D is associated with bone health, it also has a role in many other functions in the body.
A person can be at higher risk for inflammation if their vitamin D level is too low.
Vitamin D has an effect on the immune system and can act to protect against infections.
Having a vitamin D level at optimal levels has been shown to be beneficial in individuals with autoimmune diseases.
An older individual
Hispanic descent
Are an African American
Have an autoimmune disease
Vitamin D role in our immune system
Helps to boost immune function when needed
protects against unnecessary inflammatory responses
Ideally a person would get their needed amount of Vitamin D from sun exposure. Most people don't get the 15 to 30 minutes of sun exposure that is necessary to keep Vitamin D levels at an optimal level.
It also is very difficult to obtain enough vitamin D from food sources.
It may be necessary to take supplements to obtain the needed amount of Vitamin D.
A blood level between 50 to 70 ng/ml is optimal.
Get your Vitamin D level checked
Get enough sleep
Stay active
Lower stress and manage stress
Know your Vitamin D level - if it is low consider supplements
You have been searching for answers so you will feel better.