Fit For Wellness

After five years of working in a hospital, I have become somewhat of a germaphobe.  I often “take the long way” to get somewhere at work to avoid having to touch doorknobs.  I use my knuckles or a pen (instead of my finger) to press an elevator button.  I go as far to hold my breath when someone around me is coughing or sneezing.  Despite my efforts to avoid germs, I still managed to catch two colds this season.  Luckily, the colds were short and sweet (as sweet as a cold can be I guess).  I attribute my ability to bounce back from a cold quickly to my healthy lifestyle habits.  I thought I would share some “healthy habits” to boost your immune system…

1. Sleep-  Sleep is extremely important to me; If I don’t get at least 7 and a half hours of sleep, I definitely feel it the next day.  Do you think it is a coincidence that following periods of stress and sleep deprivation (such as a big project at work or final exams at school), you come down with a cold?  Sleep is vital to a strong immune system.  Without adequate sleep (which varies from 7-9 hours each night depending on the person), the immune system weakens and the body becomes more vulnerable to infection and disease.

2. Exercise-   Exercise can boost the immune system.  Researchers at University of South Carolina in Columbia found that people who participate in moderate amounts of physical activity experience 20-30% fewer colds than people whose daily activities were low in intensity.  What is moderate activity?  Moderate-intensity physical activity increases breathing or heart rate, however you should be able to carry on a normal conversation. Examples of moderate activity include brisk walking, jogging, swimming, bicycling, dancing, gardening, yard work, and housework, such as vacuuming.

3. Stress Management-  The hormone cortisol is produced during times of stress which can suppress the immune system and increase susceptibility to infections.  If you have been reading Fit For Wellness for a while, you know I am constantly working on improving my stress management.  While I am certainly getting better, I constantly have to reframe or redefine my “stressful situations”.  For example, I am planning a HUGE party (couple’s wedding shower with 150 people on the guest list) for my best friend.  Initially, I was freaking out over all that I had to get done before the party so I stepped back from the planning for a couple days. After the brief breather, I started making a “to do” list with deadlines; suddenly, everything seemed much more manageable with a plan.

4. Nutrition-  Last but certainly not least is proper nutrition.  A healthy diet definitely plays a role in maintaining a strong immune system.  Having enough protein, calories, hydration, and a variety of vitamins and mineral is key.  Adequate protein is essential in the diet to build, maintain, and repair body tissues.  Protein is found in meats, dairy foods, eggs, nuts, seeds, legumes, and soy. Vitamins and minerals are needed to trigger numerous chemical reactions in your body and help keep your body working properly.  Here are some major nutritional players in strengthening the immune system…

• Omega-3 fats (found in salmon, mackerel, and herring) reduce inflammation, increase airflow, and protect lungs from colds and respiratory infections.
• Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.
• Selenium (plentiful in shellfish such as oysters, lobsters, crabs, and clams) helps white blood cells produce cytokines which are proteins that help clear infections and viruses out of the body.
• Zinc (found in oysters, crab, lobster, red meat, poultry, beans, nuts, and whole grains) is important in several immune system tasks including healing wounds.  Zinc also appears to have some antiviral effects.
•  Folate (found in green leafy veggies, citrus fruits, and dried beans and peas) helps your body produce new cells and repair DNA.
•  Green tea and black tea are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out and destroy cell-damaging free radicals.
•  The antioxidant beta-carotene (found in carrots, red peppers, pumpkin, sweet potatoes, cantaloupe, peaches, mangoes) also protects against damaging free radicals.
• Low vitamin D levels have been linked with increased risk of cold and flu.  Vitamin D is found in salmon, tuna, mackerel, fortified dairy, and egg yolks.
• Vitamin E (found in nuts,seeds, and vegetable oils) also help boost the immune system.

 Bottom line:  A healthy lifestyle with adequate sleep and exercise with a balanced diet is vital for boosting your immune system.

Are you getting enough zzzz’s each night?  What is your favorite type of exercise?

Hope everyone has a fabulous weekend!  I’ll be working at the hospital all weekend but I definitely plan on watching the  Saints game Sunday night.  GO BLACK and GOLD!!!

Kasey