A friend messaged me a topic for this blog. She suggested: “immune boosting myths and facts”. I have no claims of being an immunologist (though I can credit Dr. Michael Flynn for instilling an interest in exercise immunology as a mentor in my graduate program at the University of Toledo). I can also boast that I rarely get sick—which may be a natural trait, as I missed very few school days as a child and can count on one hand the times I have been in bed sick in the last 25 years or so. I don’t have any secrets. I just don’t get sick. I am blessed with a very good immune system. I often joke that my secrets are exercise and the “5-second rule”. I don’t have a list of immune-boosting foods. I think that any attempt to identify the “myths” associated with the immune system, I would be overwhelmed.
I did a quick Internet search and turned up the usual lists of 4, 7, 10, 15,… ways to boost the immune system. The best was, perhaps, WebMD* (which is oddly linked, since the title is “6 Immune System Busters & Boosters”), which seemed the most sensible. Spring-boarding off of this, here are my suggestions:
Sleep. Sleep is important for recovery from all the stressors life throws at us. When I give exams, I invariably notice an uptick in the number of “sniffles” in the classroom. Finals week is always the worst. We need rest to recover from exercise and the activities of the day. Sleeps affords the immune system the opportunity to kick into gear and rid the body of pathogens what might cause us to get sick. Sleep also helps control the stress hormones that lead to inflammation and weaken the immune system. We should target about 7-8 hours of sleep a night. Quality is more important than quantity. Sleeping too much is of little benefit (except perhaps when we are sick), but 7-8 hours of tossing-and-turning and staring at the ceiling are of no benefit.
Exercise. I love teaching about “Neiman’s ‘J’”—a principle introduced by exercise physiologist, David Nieman, from Appalachian State University. Essentially, the concept teaches that moderate exercise reduces the risk of upper respiratory tract infections from sedentary levels while prolonged, intensive exercise increases the risk. I truly believe my immunity is stronger because I favor more frequent moderate workouts over less frequent intensive workouts. I prefer two 30- to 60-minute exercise sessions (weights, cardio, and/or HIIRT) six days a week (8-12 sessions per week) over more traditional blowout sessions, 3-4 days a week. This tends to favor an elevated immune system with less risk of the “open-window” (i.e., a suppressed immune system for the few hours immediately following exhaustive training.
Eat healthy. No list of special foods. Just eat good quality food and avoid sugary and processed crap food. Follow the guide of a palm of protein, two fists of vegetables (with limited premium carbs), and a thumb of healthy fats each meal (adjusted according to needs) and eat healthy snacks. No big secrets. I prefer to eat—rather than drink—vitamin C and other nutrients. Of course, drink plenty of water.
Deal with stress. Notice, I didn’t write “avoid stress”. Stress is inevitable. Some stress is good. In fact, like exercise, moderate stress levels can have an effect of boosting the immune system. The key is to have effective strategies for dealing with stress and anxiety. This includes diet and exercise, but also journaling, prayer, meditation, etc. In other words, having a “well-centered” approach to life will have a positive effect of the immune system.
Be other-centered. Meaningful relationships can boost the immune system. Being positive and supportive of others limits the stress hormone responses, as well as boosting endorphins. When we feel better, we are less likely to notice the response of the immune system when it is fighting something. In other words, we feel too good and too busy to “get sick”.
Laugh. Laughter is the best medicine. Laughing reduces stress hormones and stimulates certain immune system cells. Remember Norman Cousins?
Much of our defense against illness comes from within—our personal well-being (our “well-centered fitness”). Living right is the key to good health and longevity. There are no big secrets.
Be your best today; be better tomorrow.
Carpe momento!
*https://www.webmd.com/cold-and-flu/cold-guide/10-immune-system-busters-boosters#1