Think you are helpless against germs? Think again.  There are some healthy habits to increase your immunity…

Get Enough Sleep- Even minor sleep deprivation (less than 7 hours) suppresses immune function.  Personally, I take my sleep very seriously! Anything less than 8 hours make me pretty grouchy.

Exercise Regularly- Research suggests that people who are physically fit have a decreased rate of upper respiratory tract infections. This relationship is likely due to the positive effect that moderate exercise has on the body’s immune response.  Moderate physical activity increases breathing or your heart rate but you should still be able to carry on a conversation.  Examples include brisk walking, jogging, bicycling, dancing, gardening, and housework such as vacuuming.

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Nutrition to Boost Immunity-  Vitamins, minerals, antioxidants, omega-3 fatty acids, probiotics, and adequate calories & protein all contribute to a well functioning immune system.  Aim to include a variety of fruits, vegetables, whole grains, nuts, seeds, seafood, lean meats and dairy to boost your immunity!

Hydrate, Hydrate, Hydrate-  Colder temperatures and low humidity (dryness) actually helps viruses to spread.  Staying properly hydrated keeps nasal passages moist which helps defend your body against bacteria and viruses.  How much water should you drink?  The Institute of Medicine reported that on average men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. This is based on national food surveys that assessed peoples average fluid intakes.  Keep in mind that normal hydration needs may be different for each person and may be maintained over a wide range of fluid intake.

Get Vaccinated-  Beginning this flu season, the CDC is recommending that everyone 6 months and older get the influenza vaccine.  Prior, only people at the highest risk of flu complications (elderly, immunosuppressed, etc) were encouraged to receive it.  This year’s vaccine includes protection against H1N1 (aka swine flu).  At the hospital where I work, the flu shot is required by all health care workers that have patient contact.  If the employee declines to receive the vaccine (due to personal preference or an egg allergy), he or she must wear a protective face mask during times of patient contact. Have you gotten the flu shot?

And of course, don’t forget one of the most important guidelines of all- Hand-Washing to prevent the spread of germs.  I’m always extra cautious around high traffic areas such as doorknobs and bathroom faucets.

Have you or are you planning on getting the flu shot this year?

Are you clocking in enough hours of sleep?

Thank you for all the praises for our team’s fundraising efforts but I cannot take credit!  My cousin Kristy’s dedication to organizing fundraisers and raising awareness for the Juvenile Diabetes Research Foundation is responsible for raising over $21,000 for diabetes research.  If you live in the New Orleans area, consider joining us tomorrow (Saturday) at Audubon Park for the JDRF Walk!  You can click here to make a donation.  

Hope everyone enjoys the weekend!!!

Kasey

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

“Just like any other characteristics you are born with, the amount of sleep you need to function best may be different for you than for someone who is of the same age and gender.”

While there is no “magic number” for hours of sleep needed, most experts agree on “rule-of-thumb” amounts of sleep based on age.

As a child, I could fall anywhere… in the car, eating spaghetti, standing up next to a bed (yes, not on the bed but next to it!).  My love of sleep has stayed with me throughout the years.  Just this past weekend I clocked in eleven hours of sleep on Friday night!  Apparently, my sleep needs are closer to the needs of an infant than the needs of the majority of my friends and family.  Usually within five minutes of my head hitting the pillow, I am asleep.  I am very thankful for my ability to fall asleep very easily.  According to the CDC, greater than 25% of Americans report not getting enough sleep from time to time, while almost 10% experience chronic insomnia.

What happens when you do not get enough sleep?  Insufficient sleep is linked with:

• Increased risk of motor vehicle accidents
• Obesity– due to an increased appetite caused by sleep deprivation
• Increased risk of diabetes and cardiovascular disease
• Increased risk for depression and substance abuse
• Decreased ability to pay attention, react to signals or remember new information

Other than my natural ability to fall asleep so easily, there are some environmental factors that help me sleep.  We have a very dark, quiet room with no distractions such as TV or computer and an extremely comfy mattress.  We also keep the temperature pretty cool.

Do you think you are getting enough sleep for your “individual” sleep needs?  What are some things you do to help with getting a better night’s sleep?

Kasey