Spring Health: Keep Your Immune System Strong
Nothing is more disappointing than catching a cold just as the warm spring months arrive. Though it’s impossible to stop all germs that make you sick, taking a few steps to strengthen your immune system may help improve your defenses.
At OnePeak Medical, our health experts take a personalized and proactive approach to health and primary care. We offer many innovative therapies aimed at optimizing your wellness and well-being.
Knowing how much you’re looking forward to getting out and about, we want to provide some tips on how you can keep your immune system strong this spring.
Get an adequate amount of sleep
Not getting enough sleep at night increases your chances of getting sick after being exposed to a virus, according to the Mayo Clinic. When you sleep, your immune system produces special proteins called cytokines that help you sleep. Cytokines also help fight off infection and inflammation.
Failing to get the recommended 7-9 hours of sleep at night may decrease the production of these immune-enhancing proteins and make you more vulnerable to catching the office cold.
Maintain a healthy weight
Your weight affects your health in many ways. Being overweight or obese not only increases your risk of developing chronic health conditions like high blood pressure and diabetes but also impairs immune function and makes you more susceptible to illness and infections.
If you’re struggling with your weight, let us help. We have a comprehensive medical weight-loss program that can help you lose weight and keep it off.
Eat a nutrient-rich diet
Making a few changes to your diet may also help keep your immune system strong this spring. Nutrients like protein, vitamin D, vitamin C, zinc, and beta carotene play an important role in supporting immune system function.
To give your immune system a fighting chance, fill your diet with nutrient-rich foods like fruits, vegetables, whole grains, and healthy proteins — beans, eggs, fish, yogurt, nuts, and seeds.
If you have any concerns about the nutritional adequacy of your diet, we offer intravenous (IV) therapy and nutrient injections. We even have formulas designed to support immune health.
Include regular physical activity
Exercise is good for your health. It helps you maintain a healthy weight, improves bone health, and may lower your risk of developing chronic health conditions like heart disease.
Regular physical activity may also strengthen your immune system by:
- Helping flush out germs from your lungs
- Increasing circulation of antibodies and white blood cells
- Preventing bacteria from growing
- Reducing stress hormones
- We recommend you aim for 20-30 minutes of moderately intense aerobic exercise — a brisk walk, a game of singles tennis, a bike ride — five days a week to keep your immune system strong.
Find healthy ways to manage stress
In certain situations, stress is good. It increases energy and alertness to help you get through a difficult situation. However, with the demands of daily life, most people suffer from chronic stress. Unfortunately, your body responds to chronic stress in the same way it responds to acute stress, releasing the stress hormone cortisol. Over time, your body develops a tolerance to high levels of cortisol, which increases your risk of inflammation. Chronic stress also decreases your white blood cell count, making it harder for your body to fight off infection. Exercise is a great way to reduce stress and improve immune health. Other tools that may help you manage your stress include meditation, keeping a journal, or taking time for yourself.
We can help, too, as we also offer IV therapy and nutrient injections for stress. Your immune system isn’t foolproof, but you can make it stronger and reduce your chances of getting sick this spring. If you’re not sure how or where to start, come in to see us. Contact us to schedule a consultation today.