As life gets busy in the fall as back-to-school season and the holidays ramp up, it can be easy to neglect healthy habits that help your immunity. With colder weather comes illness, and taking care of your immune system is a great way to fight sickness. It’s important to understand how your immune system operates, what’s good for it, and how to maintain stable immunity.
Understanding Your Immune System
Before taking the necessary steps to take care of your immune system, it’s important to know how it functions. The immune system functions to prevent and limit infection. Our immune system exists all over our body: in our bones, skin, bloodstream, lymphatic system, and more. It distinguishes between healthy and unhealthy cells through danger-associated molecular patterns, and once an unhealthy cell is found, it works to fix the problem.
When an immunity reaction fails to fix a problem, this can lead to an infection and further complications. Your body becomes familiar with certain bacteria and unhealthy cells over time and learns how to fight them, which increases your immunity.
Rise of Viruses during the Fall
You may wonder why viruses are much more common in the colder months. This is often due to human behavior. We tend to spend more time indoors, meaning closer proximity to others and those who are potentially sick. Also, many sicknesses travel through the nasal cavity, which is much more sensitive to colder temperatures.
Ways to Improve Your Immunity
Source: bikeradar.com
Many of the things you do every day help your immune system response. Staying consistent with these healthy habits helps keep your immune system stable and allows it to fight any infections that come your way. Here are some ways you can improve your immunity in the fall and year-round.
Hydration
Water plays a key role in keeping your immune system functioning at its best. Staying hydrated ensures your body can transport nutrients to cells and remove waste. Dehydration can weaken your immune system, making it easier for infections to take hold. Drink plenty of water daily, aiming for about eight glasses, and incorporate fluids like herbal teas that are rich in antioxidants.
Nutrition
All bodily functions require energy we get from food. Maintaining a healthy and sustainable diet is key to keeping yourself healthy and building a stable immune system. The immune system requires micronutrients like vitamins C, and D, zinc, selenium, iron, and protein to function, which can be digested through a healthy diet.
Our stomach microbiome is an important area that affects our immune system and helps produce antimicrobial proteins. Our microbiome is supported through prebiotics, probiotics, and foods high in fiber. Fermented foods, yogurt, fruits, and vegetables are all vital to maintaining a healthy microbiome.
Practice Good Hygiene
Source: farnhamfootclinic.co.uk
Maintaining good hygiene is one of the simplest yet most effective ways to prevent illness. Washing your hands regularly with soap and water for at least 20 seconds helps eliminate harmful bacteria and viruses that you may come into contact with throughout the day. Hand hygiene is especially important after using the restroom, before eating, and after being in public spaces.
Avoiding touching your face, particularly your eyes, nose, and mouth, is equally crucial since these areas provide easy access for germs to enter your body. Germs are often transferred from surfaces like door handles, phones, or keyboards, so being mindful of what you touch can help reduce the risk of infection.
Sleep
Getting a good amount of sleep is essential to our overall health. Quality sleep helps our innate and adaptive immune responses. We are born with our innate immune system, while our adaptive immune system is what we develop immunity to over time. While we are sleeping, these parts of our immune system work to fight any bacteria or inflammation and strengthen our overall immunity.
Physical Activity
Although physical activity is vital for our overall health, there is an important connection between our physical activity and the immune system.
A study done by Harvard Medical School found that the immune system exerts powerful effects on the body during exercise. During exercise, anti-inflammatory properties are released through movement, which helps your immune system fight off any inflammation, disease, and effects from aging and gives you more endurance with movement. Overall, physical activity is great for your immune system and so much more!
Stress Management
Source: santecenter.com
Properly managing our stress is a big player in maintaining good health. Current studies have found that stress causes an inflammatory response in the immune system. However, when this inflammatory response lasts too long, and the stress isn’t managed, it can contribute to potential diseases and higher counts of cortisol, the hormone responsible for stress.
You can combat stress with simple habits like:
- Manage your time effectively.
- Practice mindfulness.
- Make time for your hobbies.
- Exercise regularly.
- Maintain a balanced diet.
- Seek support from your social circle.
Supplements
The use of supplements is a great way to improve your immunity health. Supplements provide extra nutrients and vitamins essential to maintaining a healthy immune system. One example of a great supplement is the Bowmar Nutrition Immunity Support product, a vitamin and mineral-packed supplement that provides the necessary nutrients to fight seasonal sickness and support a healthy immune system.
“With the colder months and my kids bringing more colds and sicknesses around, Immunity Support is how I stay on top of my immune system,” says Sarah Bowmar, founder of Bowmar Nutrition. “Immunity Support is how I keep my immune system strong and support my overall health”.
In conclusion
Maintaining a strong immune system is crucial as we enter the colder months when illnesses are more common. Simple daily habits like eating a balanced diet, staying hydrated, getting enough sleep, exercising, and managing stress can significantly boost your immunity. Supplements can provide an additional layer of support, especially when dealing with seasonal sickness.
Implementing these simple lifestyle choices will surely go a long way in supporting your immunity. There are so many benefits to your immune system by practicing healthy habits, including keeping others around you healthy.
