This past week I’ve been fighting a cold. However, I’ve been lucky enough that I only had one day of symptoms (in this case, a case of the running nose). Overall, I’m pretty happy with my immune system this during this change of season, and I attribute much of that resilience to some simple lifestyle tips.
Everyone’s immune system can use a little boost, especially when the seasons change. Here are my top 6 tips to boost your immune health and stay healthy.
1. Regular contrast showers
No one likes to shower cold, but alternating a hot shower with cold is incredibly beneficial for your immune system – as well as your skin and hair! To do a contrast shower, shower hot for 3 minutes, then as cold as you can tolerate for 30 seconds. Repeat this at least 3 times, but preferably 5-7 times. And ALWAYS end on cold! The bigger the difference between hot and cold, the bigger impact on your immune system — but no worries if it’s just a little difference for now. Over time, contrast showers will become easier. My tip to endure the cold water is to take deep breaths and be deliberate: run the cold water on your hair, chest, armpits, legs, feet, whatever works for you!
If the thought of contrast showers completely scares you – then start by ending every shower with a quick burst of cold water. It’ll help wake you up and kick start your circulation and immune system a little as well.
2. Improve your sleep
It’s well known that sleep is crucial for a healthy immune system. There is also some evidence to suggest that long-term partial sleep loss is worse for the immune system than a short-term total sleep loss. Unfortunately, this partial sleep loss over time is more common in our society today, with increasing shift work and stressful lifestyles. If you’re having problems falling asleep, or staying asleep, it may be worthwhile to seek help from your ND to ensure optimal health now and over time.
3. Cut out sugar
Refined sugars can suppress the immune system – but the immune system is affected by the entirety of the diet. The foods you eat will directly change the bacteria that live in the gut (microbiome). The microbiome, in turn, influences the immune system. A gut bacterial community that is out of balance will create an imbalanced immune system and inflammation. As a general rule of thumb, try avoid added sugars and processed foods on a day to day basis to keep your immune system happy.
4. Exercise enough
I think we all know that exercise is a healthy habit. Studies have shown that moderate intensity exercises are immuno-enhancing (meaning they boost your immune system and increase resistance to colds and flus). Exercising regularly reduces overall body inflammation, helps reduce stress, maintains immune function, and keeps the immune system young.
5. Reduce stress
Stress coping strategies are important for a healthy lifestyle, but also to maintain proper immune function. Research has shown that active coping has beneficial effects on the immune system response.
6. Try mushrooms
Mushrooms are well known to regulate the immune system and even fight cancer. Some research studies have shown that eating mushrooms regularly may decrease cancer rates and mortality. Considering how easy it is to add mushrooms to your diet, it’s certainly worthwhile to eat them on a regular basis! Having a serving of mushrooms daily as part of your daily vegetable intake may help prevent illness.
Medicinal mushrooms may also be considered for certain conditions such as allergies, asthma, improving immune health, cardiovascular health, nervous system, or even improving athletic performance (and the list goes on…). Consult your naturopath to see what remedies are best for you.
References:
Simpson, R. J., Kunz, H., Agha, N., & Graff, R. (2015). Exercise and the Regulation of Immune Functions. Molecular and Cellular Regulation of Adaptation to Exercise, 355–380. doi:10.1016/bs.pmbts.2015.08.001
Bryant, P. A., Trinder, J., & Curtis, N. (2004). Sick and tired: does sleep have a vital role in the immune system?. Nature Reviews Immunology, 4(6), 457.
Maslowski, K. M., & Mackay, C. R. (2010). Diet, gut microbiota and immune responses. Nature immunology, 12(1), 5.
Stowell JR, Kiecolt-Glaser JK, Glaser R. Perceived stress and cellular immunity: When coping counts. Journal of Behavioral Medicine. 2001;24:323–339.
