Most people know that the immune system defends the body against infections, viruses, cancer cells, fungi and other parasites. What is less realized is that an unhealthy immune system speeds up the ageing process and is a major factor in fatigue. A well-functioning immune system is vitally important for overall health. As we emerge from summer to winter, the seasonal change can often bring an increased vulnerability to infections and illness. There is a lot you can do to improve the “terrain” and strengthen resistance. Two key areas to focus on are stimulating the flow of lymph and reducing the effects of stress. The lymphatic system transports the army of immune cells and acts as a drainage channel for wastes and toxins. Lymph nodes are concentrated in the neck, chest and groin and when there is a lot of immune activity going on, these areas will swell. The major components of the immune system are: Thymus Appendix Spleen Lymph system (nods) Tonsils Bone marrow White blood cells Antibodies Complement system Hormones What Weakens It? Various physiological changes take place including increased heart rate and blood pressure. This is known as the "fight or flight" response and if it is constantly stimulated, it has a “wear and tear” effect on the immune system. With more prolonged stress, levels of cortisol start to rise which not only weakens the immune system but affects sleep and weight and contributes to bone loss and hormonal imbalance. Worry, anxiety and negative thoughts will trigger a stress response in the same way as an actual threat. Anxiety has been shown to increase susceptibility to viral infection. Anxious people exposed to stress showed increases in infection rates from 74% to 90%, and clinical colds rose from 27% to 47%. Not getting enough sleep causes stress on the immune system as well. Be sure to shoot for 6-8hrs of sleep each night to help keep your system strong. How to Strengthen It? Massage therapist Clare Williams says “Massage increases the activity of white blood cells that target and destroy infectious agents and in immune deficiency it increases antibody production. With regular massage, the immune system is strengthened and it becomes more robust.” Massage and reflexology also help calm the nervous system. During a treatment the Reflexologist stimulates more than 7,000 nerves when touching the feet. A recent study concluded that after receiving reflexology, healthy people experienced a significant decrease in anxiety, tension and worry and an increase in wellbeing. Experienced acupuncturist Julia Davis has a keen interest in the immune system and the way stress affects our health. “Acupuncture works to restore and maintain balance in body and mind. Acupuncture can stimulate the body by treating the spleen, kidney, liver and lung channels. When balance is achieved, a person has a greater opportunity to resist illness and maintain good health”. (Familiesonline.com) Don’t smoke Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat Exercise regularly Maintain a healthy weight Control your blood pressure If you drink alcohol, drink only in moderation Get adequate sleep Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly Foods to Eat Finally, don’t forget the importance of good nutrition. Many people don’t realize that 70% of the immune system is in the gut which means that what you eat will have a powerful impact. Healthy bowel movements are essential to avoid a breeding ground of unhealthy bacteria caused by waste backing up in the intestine. Probiotics and fiber intake are important in this respect. Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Fiber should be the gentle soluble kind such as oats, brown rice, spelt rather than irritant wheat fiber. Both help with the gastrointestinal tract. Too much sugar will help yeast organisms to flourish in the gut and it blocks the uptake of vitamin C, a key immune enhancing vitamin. Nutritional therapist Penny Crowther advises “Make sure you are getting enough of the key immune nutrients that may be lacking in the average diet. Research has proved that deficiency of vitamin D, an important immune related vitamin is relatively common so make sure you eat oily fish, or take a supplement. Zinc is also vital, particularly for children and teenagers. The production and function of immune cells are dependent on adequate zinc levels and very recent research found that this mineral helped reduce the duration of a cold. Meat such as lamb and seafood are the richest sources. Lastly, check you are eating foods containing Omega 3 and 6 fats (oily fish, nuts and seeds). These fats are converted into substances which regulate immune function." Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc & garlic. Go for a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Other foods particularly good for your immune system include fresh garlic, which may help fight viruses and bacteria, and old-fashioned chicken soup. Contemporary researchers now know why. "Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues. Beta-carotene and other carotenoids: apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon Vitamin C: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers Vitamin E: broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds These foods are also rich in antioxidants: Prunes Apples Raisins Plums Red grapes Alfalfa sprouts Onions Eggplant Beans Other antioxidants that can help keep you healthy include: Zinc: oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products Selenium: Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products *Cooking tip: To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed. Don’t overcook or boil them Hopefully these tips will help keep you happy and healthy during the season change!
Hey guys! ABSolute Fitness, PT™ Personal trainer Jennifer Jones here to help YOU become a better version of YOU! For the first time in history, people in our nation are dying from OBESITY rather than starvation. This is no surprise with all the ‘super-size’ options at fast food restaurants, households no longer preparing home cooked meals and the lack of exercise among individuals. This is quite alarming and needs to be changed immediately! My love for living a healthy lifestyle has transcended to help others pursue the same! We all know that working out and eating right benefits us in many ways, not only on the outside, but internally as well. With a little knowledge and a little motivation, I truly believe people will start to take responsibility for their own health. With that being said, there is no reason that you can’t have the healthy body you’ve always wanted! My goal is to be that motivation and to help provide you with the knowledge needed when it comes to living a more productive, healthy lifestyle. I will be here weekly giving you tips and motivation to move you in the right direction so you can achieve your fitness goals. Your body is a temple….treat it as such! You only get ONE. #Dare2LiveWell #AbsoluteFitLife
Jennifer Jones, CPT
ABSolute Fitness, PT™
“ABSolute Fitness, ABSolute Results”™