Habits Your Immune System Can Depend On
What do walking, cooking, and positive nighttime rituals have in common? They are all activities that strengthen the immune system. There is a lot of scientific evidence to indicate that healthy habits can give your immune system a boost.
Here are 3 simple immune boosting habits you can start today.
Go for a walk in the sunshine
Get out of the house and into the sunshine.
Why it matters
Exercise reduces stress, invigorates the mind, and gives everyone a break from monotony. Exercise itself strengthens your immune system (1). Exercising outdoors adds fresh air and exposes you to sunshine which has been shown to activate T cells in your immune system (2), and gives your body a chance to synthesize immune supporting Vitamin D (3) from the sun exposure.
Cooking and eating meals
Cooking and eating healthy meals can support your immune system. In families, cooking also provides a classroom for practical life skills.
Why it matters
The food you put on your plate provides all the vitamins and minerals necessary for your immune system to work properly (4). Properly washing your ingredients removes contaminants that may cause illness. Studies show cooking at home leads to healthier meals (5).
Nighttime rituals
Binge watching shows is fun, but not always advisable. Rituals that optimize sleep, like going to bed around the same time and sleeping 7-8 hours, improves health. Phone apps are a great tool to remind you when it’s time to settle down for the evening.
Why it matters
Cytokines are a protein that targets infection and inflammation and are made and released during sleep. When you skimp on sleep, your body makes fewer cytokines, reducing your body's ability to fight infection.
Nighttime rituals
Decompress before bedtime, by meditation, prayer and thinking about things you’re grateful for.
Why it matters
Mindfulness and gratitude provide hope and a more positive mindset, reducing stress, improving sleep and optimizing immune function (6) (7).
Each of us is wired to change habits a little differently. Some can change everything all at once (epiphanous changers), but for most of us the principles of “small habit adoption”(8) makes the process easier. Small habit adoption suggests we choose the activity of greatest interest and add it to our daily ritual. Once this activity becomes a habit, we add another. Above all, be joyful as you strengthen your immune system.
Sources:
1 - Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009
3 - Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine : the official publication of the American Federation for Clinical Research, 59(6), 881–886. https://doi.org/10.2310/JIM.0b013e31821b8755 /
4 - Gombart AF, Pierre A, Maggini S. A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients. 2020;12(1):236. Published 2020 Jan 16. doi:10.3390/nu12010236
5 - Wolfson, J. A., Leung, C. W., & Richardson, C. R. (2020). More frequent cooking at home is associated with higher Healthy Eating Index-2015 score. Public health nutrition, 1–11. Advance online publication. https://doi.org/10.1017/S1368980019003549
6 - Association for Psychological Science. (2010, March 24). Optimism boosts the immune system. ScienceDaily. Retrieved March 18, 2020 from www.sciencedaily.com/releases/2010/03/100323121757.htm
7 - Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0
8 - BJ Foggs work
