Let us break down 3 lifestyle factors that if changed, can help boost your immunity!

 

Sleep, Sleep, and More Sleep

The research states that 7-9 hours per night for adults is needed for recovery, healing, and strengthening the immune system. When our sleep is compromised, our immune system cannot restore itself properly. Poor sleep quality increases our natural stress hormone cortisol, which increases inflammation.

On the flip side, sufficient quantity and quality are of utmost importance as part of immune system maintenance. Sleep helps the body repair all cells (including those in the immune system) and reduces inflammation that supports the body’s ability to maintain good nutritional status.

 

Moderate Movement

Exercising helps to support the immune system and flushes the lymphatic system — another source of surveillance for our body.

Moderate, regular physical activity helps the immune system function by raising levels of white blood cells and antibodies, increasing circulation, and decreasing stress hormones. Physical activity provides helps the body oxygenate, circulate blood and nutrients, and eliminate waste from cells—all of which are essential for optimal immune system function. For those who are infected with COVID-19 and have upper respiratory tract symptoms that are mild (e.g., sinus congestion, runny nose), moderate exercise is still recommended, but NOT for those with severe symptoms (e.g., body aches, fever, chest cough, fatigue, or shortness of breath).

 

Keep Stress Levels Low

Monitor your stress and take occasional breaks to balance work and play! Chronic stress weakens the immune system and creates a higher demand for nutrients needed to support your healthy cells.

Ideas for reducing stress:

  • Limit TV (especially if you feel it’s impacting your sleep)
  • Try relaxing exercises such as yoga, swimming, and walking
  • Read a book, magazine, complete a puzzle, or coloring book
  • Meditate, pray, or practice mindfulness
  • Take a nap
  • Talk to a friend (preferably about happy things!)
  • Conduct positive self-talk

 

Your Online Dietitian Coach, Ashley Anderson MS, RDN, LDN, CPT, PN1

Your Online Dietitian Coach, Rachel Brown, RD, IBCLC, CDECS, MBA

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