The immune system is a large collection of different cells that have a primary goal to protect your body and attack foreign organisms or matter. Keeping these natural defenses strong is very important for transitioning into the new season and involves a variety of strategies. While there is no silver bullet that builds immnity, there are things you can do to support your immune system
Here are 10 ways to keep you strong for the transitioning season.
- Exercise on a daily basis: The minimum should be a half hour of walking continuously so as to increase oxygenation to tissues as well as deliver vitamins minerals and hormones to these cells. Physical activity boosts overall circulation, which makes it easier for immune cells and other infection-fighting molecules to travel throughout your body.
- Be sure to get good deep restorative sleep: This should be at least six hours every night. Sleep deprivation not only makes us tired, but decreases function in almost all organs. While people’s sleep needs differ, aiming for seven to eight hours of restful sleep daily. Develop a regular routine to prepare your body for sleep and train yourself to think of bedtime as being for sleep only.
- Keep chemicals and preservatives out of the diet: We should eat as organically as possible, with the diet comprised of a variety of vegetables, fruits and good protein sources. Load up on fresh fruits and vegetables in a range of colors — green, orange, yellow, purple. Each has different beneficial polyphenols and antioxidants that support a well-functioning immune system.
- Test your blood for vitamins, minerals, and hormones: Thousands of studies over many years have described that vitamin deficiency is correlated with degenerate disease we can give me in response among many others. This test will guide you as to exactly what nutrients you’re deficient in, and what you should take. There is no better test than this.
- Do not smoke cigarettes: This is a no brainer for most, as they contain thousands of dangerous chemicals, which can lead to a low immune system.
- Be careful with exposure to alcohol: This can have the variety of effects that are hurtful to the body if done in excess
- Maintain a clean home environment: In areas where you spend the most time, make sure that surfaces are cleaned with products that can kill germs or viruses. Use HEPA filtration systems to capture particulate matter including dust, allergens or organisms that can make you ill.
- Wash your hands thoroughly and a few times during the day and avoid other people that have chronic infection, flu or a virus.
- Try to minimize stress, anxiety and irritability: Taking a break for a few minutes during a stressful day can make the stress response much less progressive. Meditation, yoga and qigong — an ancient Chinese practice that combines meditation, controlled breathing and gentle movement — are proven methods to reduce stress and support the immune system.
- Lastly, be sure to visit your doctor for routine testing and physical exam inform: This ensures you are constantly aware of what is going on with your body.
Even if you do get a cold or the flu, the healthier you are when it starts, the better the outcome is likely to be. If for that reason alone, let’s all do our best to stay as healthy — and happy — as possible this autumn.
Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, anti-aging medicine and chelation therapy. He received his medical degree from New York College of Osteopathic Medicine and he consults in Manhattan with practices on Long Island, in East Meadow, and in Plainview
