Kathleen Gardenswartz
There is
a strong link between how we feel and our body’s ability to
maintain health. Building and strengthening the immune system is
critical to wellness. It is not just something to think about during
the cold and flu season, a long-term approach to strengthen the
immune system can help fend off cancer and heart disease. The bottom
line, poor lifestyle habits dramatically reduce the body’s ability
to fight off disease. It is critical that we find and maintain
balance in mind, body and spirit.
“The
strength of our immune system is
what makes the difference between who gets sick and who doesn't. The
one with the immune system functioning below base-line normal has an
increased risk of getting sick," says Woodson Merrell, MD,
director of integrative medicine at Beth Israel Medical Center in New
York City.
Read the article Using Your Immune System to Stay Well.
A body
that is out of balance is more susceptible to sickness and long-term
health problems. Appreciating and valuing the direct correlation
between the immune system and mind, body and spirit is the first step
in achieving long-term health.
The New
Year brings an opportunity to shed old habits and integrate new and
immune boosting behaviors into your lifestyle. It will make you
stronger today and build the foundation for a long-term healthy
lifestyle moving forward.
Body.
Eat
Yourself Well.
There is
something intrinsically right and good about putting healthy food in
our bodies. A healthy diet naturally boosts the immune system to
help fight off infection and viral pathogens.
EatingWell.com elaborates.
Bottom
line put good things in your body every day. Take time to cook for
yourself and avoid eating fast food. It will really benefit your life
and give you extra time with your family. By choosing food wisely,
you will strengthen your immune system and establish a healthy
foundation for your life.
Start
eating well by simply being mindful of the food you eat each day.
Tracking the food you eat and being aware of each bite will allow
you to enjoy and appreciate the food you consume. It is very
important to sit down, to have 3 meals a day, and minimize snacking
between meals.
Looking
to rich, natural colors to determine the best foods for your body.
The more intense the natural color of the fruit or vegetable the
better it is for you. Try to eat a rainbow of food for your health.
There
are specific foods that can boost your immune system if they are
eaten regularly.
Protein,
make sure you get an adequate amount in your diet each day. It
builds your white blood cells to protection you from illness.
Approximately 15% of your diet should come from lean protein.
Try
to cut down on the amount of red meat consumed and replace it with
omega 3 fatty acid rich foods like salmon.
Water
is critical to the body’s immune system and it affects every part
of your body. It
can be a challenge to know how much water to drink so listen to
your body throughout the day for signals of thirst.
Exercise
every day.
Regular
moderate exercise improves the body’s circulation, reduces stress
and advances your overall health. A moderate amount of exercise each
day will also help you sleep better and provide more balance in your
life. Exercising is a gift you give to yourself every day to enhance
health and wellness.
“Even
more so than nutrition, exercise has the capacity to protect and even
enhance the immune response. Experimental studies have shown that a
regular exercise program of brisk walking can bolster many defenses
of the immune system, including the antibody response and the natural
killer (T cell) response.” The Cleveland Clinic
Read the article, Diet, Exercise, Stress and the Immune System
Regular
exercise is a gift you give to yourself so get moving! Take a walk,
join a gym or start practicing yoga and give your body the movement
it needs and deserves every day.
Sleep
is critical to health.
While we
sleep the body is healing and rejuvenating on a deep cellular level
and our regulating hormones are affecting our memory and
concentration. The restorative benefits of sleep are critical for us
to be at our most creative and productive best.
Unfortunately,
most Americans get less than 8 hours of sleep each night and it can
seriously compromise our immune system and health. Too little sleep
is a risk factor for weight gain, hypertension and type 2 diabetes.
“We
live in a 'sleep sick nation,' according to Dr. William C.
Dement, MD. Dr. Dement is a sleep researcher who also calls this
phenomenon a 'hidden epidemic.' This hidden epidemic is a
contributing factor to the rise in chronic disease and general bad
health in the west, especially America.”
Read the article, Learn All About Sleep and Its Connection with Your Immune System (Opinion)
Practice
preventive health by sleeping 8 hours each night.
Create
a nighttime ritual and stick to it each night. Take time to unwind,
prepare for bed and relax before you turn the light out.
Make
sure your mattress is not affecting your sleep. Use cotton sheets
on your bed and create a serene environment in your bedroom.
Keep
your room cool, between 57-72 degrees. Your core body temperature
needs to drop to fall asleep.
Avoid
alcohol and food right before bed. Alcohol disrupts sleep cycles
and food digestion will distract the body away from healing.
Use
meditation and deep breathing exercises to prepare your body to
sleep.
Try
to resolve any day-to-day tasks that might stay in your mind and
keep you from falling asleep quickly.
Mind.
Chronic
stress can literally make you sick. The constant ruminating and
concentration on things that can’t be controlled will take a toll
on your health and wel lbeing. It is critical that you incorporate
stress busters into your life that can help relive the stress. It
will make you happier and healthier.
Developing
tools to calm the body and to let go of worry and anger will increase
your overall well being.
Meditation
relaxes the body, lowers blood pressure and moves the mind away from
stressful thoughts.
Massage
therapy reduces stress and relaxes the body. It has the power to
calm, heal and improve self-esteem because it conveys caring through
touch. http://www.mayoclinic.com/health/massage/SA00082
Mindfulness
is the ability to be present in the moment and more aware of how
your body feels when feeling stress, pain or overwhelmed. It allows
us to concentrate and live more creatively by building our gratitude
and appreciation for the things that do go right in our lives.
Yoga
strengthens the immune system by relaxing the body. Through
concentrated guided yoga movements the body is able to improve
circulation and oxygen flow even after the exercise is complete.
Spirit.
“Happiness
cannot be traveled to, owned, earned, worn or consumed. Happiness is
the spiritual experience of living every minute with love, grace, and
gratitude.” Denis Waitley
In a
given day there is so much to appreciate and it is so easy to be too
busy, stressed and sick to appreciate it. It is so important to take
time in a state of gratitude and thankfulness as it reminds us of all
the wonder in our world.
When we
live more fully in a state of gratitude it renews our spirit. It
means slowing down, giving ourselves time to relax and enjoy all that
we have in life. When we see, feel and become more aware we value
ourselves and others more fully each day.
Take
this opportunity to be bold, to put yourself first by building the
foundation of good health and a strong immune defense. It is not
necessary to put it all into place at once, give yourself time to
integrate one good habit at a time. It will pay off and give you
what you need to accomplish anything you want in life.
