Lifestyle advice
Dec 29,2021 | Docteur M.
We tend to only consider our immunity when there’s an immediate threat: a cold, a seasonal flu, air travel, the list goes on. However, keeping our immune system strong at all times is important and needs a proactive approach.
The choices we make every day have a profound impact on our immune system’s resilience. We can advice some lifestyle practices that will aid your immune system support:
1. Get some quality sleep
A good night’s sleep is vital to many of our body’s functions and it can do wonders for your immunity. Indeed our hormones are connected to our immune system, such as melatonin. This hormone is released by your body at night to signal it’s time for sleep. Also, sleep enhances the formation of memory antibodies to bacteria and viruses, to help build a stronger immune system for the future. Whereas lack of sleep can negatively affect immune function, a routine can help improve your sleeping pattern :
-reducing blue light exposure before bed,
-reading a book,
-creating a soothing nighttime ritual are all valuable ways to promote deep, restorative rest.
2. Be actif
Exercise is also vital for our immune system. Moving your body on a regular basis is one of the most impactful things you can do for your overall health. Regular exercise can help the immune response, lower illness risk, and reduce inflammation, according to a 2019 review published in the Journal of Sport and Health Science.
For example, a daily 20 minute walk will leave you feeling strong and energized. We can also advise yoga and especially yoga for lymph. The lymphatic system is an essential component of our immune system that helps eliminate toxins and waste from the body. Yoga can be an effective and accessible tool to maintain a healthy lymphatic and immune system, while also helping to regulate stress which we know can dampen the immune response.
To create a yoga practice targeted to lymphatic system support, keep these components in mind. The first and probably the most important is to focus on deep, relaxed breathing throughout, as this creates the internal pump driving this more passive system. Another thing to keep in mind is that our purpose is creating superficial circulation under the skin, so it’s important that all of the movement and breathing be done with a sense of ease rather than actively pursuing strength or flexibility as you might in other yoga classes.
This practice is done in a specific order that helps to support lymphatic circulation, starting by releasing tissues around the thoracic duct as the main outlet for this system, so there’s an exit pathway for this lymphatic flow. Then, we move down through the torso, work our way out to the extremities and end back where we started to encourage good lymphatic drainage at the thoracic duct under the clavicles.
Here is a video that can help you get started with lymphatic yoga:
3.Eat the best foods for your immune system
It’s important to understand the connection between your body’s metabolism and immunity. Put those two together to make: immunometabolism. The idea here is basic but powerful: different parts of your immune system want different diets.
Metabolism is the way we process fuel and produce energy, and it’s connected to immunity.
Immunometabolism tells us different immune cells prefer different nutrients for fuel, which means your diet, through metabolism, can affect your immune response.
Nutrition is essential for nurturing a strong immune system. The food you eat plays a meaningful role in your immune system’s ability to fight off infection and clear your cells of age-related debris. The conversion of nutrients into energy for your immune cells happens in the mitochondria, and different nutrients influence a different response.
Here are some foods that help to support your immune system:
- ● Zinc-rich foods: oysters, crab, lobster, meat, beans, hemp seeds, yogurt, pumpkin seeds, chickpeas, whole grains.
- ● Vitamin-C-rich foods: guava, sweet peppers, kiwi, oranges, grapefruit.
- ● Quercetin-rich foods: capers, red onion, shallots, red apples, grapes, berries, cherries, scallions.
- ● Vitamin-D-containing foods: UV-irradiated shiitake and button mushrooms, mackerel, sockeye salmon, cod liver oil, sardines, eggs, fortified milk.
- ● Spices and herbs: turmeric, garlic, ginger.
- ● Veggies: Brussels sprouts, broccoli, spinach, kale, sweet potato.
- ● Omega-3 foods: Mackerel, salmon, cod liver oil, herring, sea bass, sardines, anchovies, trout, oysters, caviar.
And don’t forget about hydration! Not only does water flush out toxins from the body, but it also delivers oxygen to your cells, which basically helps everything function more optimally. Infusing your water with things like lemon, kiwi, or grapefruit will add an extra punch of vitamin C and will boost your immunity.
Most of us believe that helping your immune system requires big changes to their lifestyles, we think a simple and consistent lifestyle routine is the way to go. Supporting your immune system is important to build strong and resilient immunity.Incorporating immune-supporting practices into your daily life, such as restorative sleep, movement and optimal nutrition can help your body prepare for anything that comes its way.
Articles:
– Mind body green, A functional medicine expert explains how to feed your immune system
– Mind body green, How to support your immune system on a daily basis, so it’s ready for anything
– Mind body green, 5 daily habits to boost your immune system (that requires zero effort)
– Dr Axe, Yoga for lymph flow: a gentle practice to support your immune system
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