Did you know that research shows that individuals who did aerobic exercise on 5 or more days a week lowered the number of upper respiratory tract infections over a 12 week period by more than 40%? As we get well and truly stuck into cold and flu season what can be done to give our immune systems a fighting chance? This article discusses seven lifestyle tips that can help you stay healthy this winter.
Improve Rest & Relaxation Response
Research shows that having time to relax has significant health benefits. Psycologically it can relieve stress and mental tension but the benefits do not stop there. It also has an effect physiologically, one example being by strengthening the immune system. Researchers believe that deep relaxation can make people less susceptible to viral infections due to. a shift in hormone levels. As an example, one study on medical students found that relaxation training during exams led to an increase in the levels of helper cells, which are used to defend our bodies against infectious diseases.
Improve Sleep Quantity & Quality
Lack of good quality sleep not only makes you more susceptible to becoming ill, it also affects how quickly you can recover. Studies have shown that sleep deprivation causes a drop in infection fighting antibodies and a decrease in the production of protective cytokines.
How much sleep do you need to keep your immune system running effectively? For most healthy adults this is 8 hours of good quality sleep every night, more than 10 hours can be detrimental to health. Try to keep a regular sleep schedule, going to bed and waking up around the same times each day. It is also useful to maintain good sleep hygiene by keeping the bedroom a work free zone and putting down your phone, tablet or laptop at least 30 minutes before you plan to go to bed.
Manage Stress
When we experience stress the immune systems ability to fight off infectious diseases is reduced. Our bodies release the stress hormone corticosteroid which can suppress the effectiveness of the immune system. This response has its place, it is a key part of our 'fight or flight' response designed to keep us alive. When stress takes over our lives however, the immune system cannot work effectively as it is in a near constant state of suppression. Stress can also have an indirect effect on the immune system as many individuals have unhealthy coping strategies e.g. eating foods high in sugar (more on this later), drinking alcohol or smoking.
Reduce Sugar Intake
Eating or drinking too much sugar makes the immune system cells responsible for attacking and neutralising bacteria much less effective. Effectively once sugars enter our bloodstream they can put our white blood cells into a sugar coma. Once sugar in ingested it is then several hours before the immune system recuperates to the level it was prior to eating. Sugar also triggers inflammation in the body and raises the levels of stress hormone cortisol. When your body is trying to fight an infection added stress and inflammation is the last thing it wants to contend with- so try to fight the urge to reach for your favourite sugary comfort food or drinks.
Exercise
Firstly, a word of caution! We're not advising that if your are in the middle of fighting off a bad cold or flu you drag yourself out of bed to do a HIIT session or smash your deadlift PB at the gym. Here we are talking about exercise as a preventative measure to support the function of your immune system BEFORE you get sick. On top of its mental health benefits, a 2019 scientific review in the Journal of Sport and Health Science found that exercise can improve your immune response, lower illness risk and reduce inflammation. For the purposes of this study the effects were measured after completing 'acute exercise'- which is moderate to vigorous intensity lasting less than an hour. For the benefit to be long lasting, one session is not enough. The immune system responds immediately to exercise, but eventually it will go away, unless you have a consistent exercise programme. A 2011 study published in the British Journal of Sports Medicine found that individuals who did aerobic exercise on 5 or more days a week lowered the number of upper respiratory tract infections over a 12 week period by more than 40%.
Eat a Colourful Diet
No we don't mean colourful as in a packet of multicoloured sugar coated chocolate sweets, sorry! Although there is not food that will miraculously stop you from getting sick, eating the right foods has been shown to bolster the immune system. when we say eat a colourful diet, what we mean is try to incorporate as many different coloured fruits and vegetables into your diet every day. The Livewell guide suggests 5 a day- as a minimum. As an example carrots are a great source of beta carotene, the precursor to vitamin A. This is used by the body to produce white blood cells, which are deployed to fight bacteria and viruses.
Eat Well
Hang on, didn't we just talk about this? Yes, and no! Eating a varied diet rich in colourful fruits and vegetables is a great start, but it is also important to eat at regular intervals. The body uses up a huge amount of energy when we are sick as it trys to defend itself- hence why we normally feel tired just before the symptoms of a cold appear. Not eating enough or eating too much puts the body out of balance, and energy that could be used by the immune system is diverted elsewhere. Try to schedule meal times when you have time to sit and properly process your food, rather than eating on the go.
In conclusion, there are many things you can do to support your immune system- it keeps you alive, so do what you can to give it a helping hand!