This is the time of year where we focus on ways we can boost our immune system and lower our risk of getting sick. The body has the incredible capability to resist infections, even when directly exposed to adverse stimuli. We want to take a minute and give you the TOP 7 ways to support and boost the immune system – so it has the capability to resist infections as much as possible this season (and all the time)!
- Get Your Spine and Nervous System Checked and Adjusted Regularly
Come on, did you not think this was going to make our list?
There have been numerous studies looking at the connection between the nervous system, the immune system, and chiropractic care. (If you’re interested in the specific research – let us know and we’ll get you a list!) For those not interested in reading journal articles, let me condense the conclusions for you — when the nervous system is in a hyper-stress response state (AKA sympathetic overdrive) this inhibits the function of the immune system and it’s natural capability to fight off infections. These studies have found regular chiropractic care reduces that hyper-stress response state, and as a positive side effect – naturally boosts the immune system response. So, anything we can do to get and keep our body out of this hyper-stress response state will go a long way in boosting our immune system function.
- Drink Plenty of Water
Water helps to carry oxygen to your body cells, which results in properly functioning systems. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system.
- Increase Vitamin D3 (& K2)
Many, many studies have shown the link between low Vitamin D3 levels and the increased risk of developing influenza or other upper respiratory infections. As a society, it’s estimated that upwards of 85% of people are Vitamin D3 deficient — so adding a good Vitamin D3 supplement to your routine goes a long way in supporting the function of the immune system, and lowering your risk of getting sick. It’s important to make sure K2 is taken along with a Vitamin D3 supplement. Vitamin D3 helps maintain proper calcium levels in the blood — and K2 will make sure that calcium gets stored in the proper place (your bones) and not soft tissues, where it shouldn’t be stored (like your arteries).
- Increase Omega-3 Fatty Acids
Two components of Omega-3 Fatty Acids in particular are extremely beneficial for your overall health, and the function of the immune system — EPA and DHA. Studies have shown that EPA and DHA enhance the function of a specific type of immune system cell, called B cells. B cells recognize foreign invaders and create antibodies to viruses and bacteria. Incorporating foods with good quality fatty acids – like coconut oil, avocados, and almonds along with a good quality Omega-3 supplement will help boost the immune system.
- Get To Bed
Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. That lack of sleep also puts your body into a hyper-stress response state — further decreasing the function of the immune system. Take naps if necessary, and make sleep a priority this season!
- Limit Grains and Sugar
Sugar has a direct effect on decreasing the immune system response. One study showed when you consume 100 grams of sugar, which is the amount of sugar in 1 liter bottle of soda, the body’s white blood cells are 40% less effective at killing germs! And think of grains the same way. When your body breaks down complex carbohydrates, like bread and grains, it breaks them down into their smaller components… sugar. So grains turn into sugar — and have the same impact of decreasing the immune system response. Limit the amount of grains and sugar, and substitute for healthier options like fresh fruits and vegetables, good quality protein and fats.
- Move Your Body
Regular movement of your body and exercise has been shown to be extremely beneficial to the function of your thymus gland. The thymus gland is responsible for making the immune system cells, called T-cells or T-lymphocytes, whose job it is to fight off and kill bacteria and viruses. Exercise has even been shown to stop the thymus’s natural tendency to shrink as we age. Exercise for the win!! In addition, exercise and movement is a great way to reduce stress and help remove our body from that hyper-stress response state.
