How Functional Medicine can Strengthen your Immune System
Since March 2020, we've been bombarded with information on strengthening our immune systems. While it's not as simple as popping a magic pill, incorporating daily habits can significantly better our defenses against colds, COVID, RSV and the flu.
Let’s face it, every single day we are exposed to germs. There is no getting around that and that is how things are supposed to be. These small exposures help to strengthen our immune system to be ready for bigger things. Can we find a way to co-exist with these bugs without getting sick? That’s the goal.
The vast majority of our immune system lives in our gut. So supporting gut health and a good balance in the microbiome is crucial along with a clean lifestyle.
In functional medicine, we emphasize the lifestyle and dietary decisions that are within our control. There are many powerful things we can do to take control of our health and not live in constant fear of getting sick. Fear weakens the immune system. By optimizing these decisions, our immune system becomes more resilient, and ready to combat germs from school, the workplace, and our routine grocery shopping trips.
This month, we're delving deep into immune system support and exploring how functional medicine can enhance your immunity! Here are my top tips to keep you and your family healthy this year:
#1: Embrace the Power of Sleep: Ever heard that sleep is the best medicine? It’s true! So, try hitting the sack just 10 minutes earlier each night. Quality sleep boosts your natural killer cells, enhancing your immunity. Plus, when the days are shorter, it’s easier to get to bed earlier! Need sleep tips? Check out our blog about sleep here.
#2: Eat Clean, Ditch Sugar: Sugar isn't just a cause for weight gain; it weakens your immune system. Did you know your white blood cells are paralyzed for a short period of time after you eat sugar? If you can, opt for natural sugars from fruits or honey. Whole foods like fruits, veggies, nuts, seeds, whole grains, and clean proteins fortify your immune system.
#3: Move That Body: Exercise, in any form, gets your blood flowing, clears your airways, fights infection, and reduces stress. Even 10 minutes of yoga or a short walk can make a difference. What can you add today?
#4: Relaxation Is Key: Chronic stress weakens immunity and puts you at a higher risk of catching whatever comes your way. Schedule relaxation into your day, whether it’s an Epsom salt bath, a good book, or a guided meditation. This is one of the most underrated and important tips of all! Even 5 minutes can make a difference.
#5: Wash Your Hands: This one may be obvious, but twenty seconds of hand washing can save you days of illness. Remind your loved ones, and your kids when they return from school! But don’t overdo it by trying to kill every germ around. We are not supposed to live in a sterile environment. Ditch the clorox wipes and hand sanitizers for day to day life. Good old soap and water really is best.
#6: Hydrate, Hydrate, Hydrate: Drink half your body weight in ounces of water per day daily. Get a stylish reusable water bottle and take sips wherever you go! I like a stainless steel or glass water bottle, and drink it while I’m waiting for appointments or while I’m in the car. Water helps our body flush out things we don’t want. The solution to pollution is dilution!
#7: Fresh Air & Nature: Nature reduces stress. Step outside, breathe fresh air, and connect with the natural world. A short walk or even just a porch moment can do wonders. When it starts to get colder, even 1-2 minutes will do you good.
#8: Sunlight for Vitamin D: Daily sunlight boosts your mood and immune system. If you live in Ohio (or somewhere with cold, dark winters) I HIGHLY recommend taking a vitamin D supplement.
These small steps will have a huge impact on your fall/winter wellness so you can stay happy and healthy!
Here’s to staying healthy this season,
Dr. Emily