By Val Solomon
Six years ago, when I was going through my divorce, my ex and I were doing this arrangement called “nesting” where the kids stay in the house and we moved in and out each week.
It was nuts to say the least.
A friend I’m forever grateful for allowed me to crash in her basement every other week.
It was a very high stress time in my life.
It was also the only time I’ve ever had the flu.
There I was, camped out in her basement alone, the sickest I’d ever been, trying to quarantine from her generous family for a few days.
Our immune systems are incredibly complex. I was eating well, exercising, etc…. But I know it was the STRESS that caused my immune system to give in at that particular time.
Do you notice the impacts of stress on how you feel? I get stress headaches, tiredness from stress…. Everytime I had to go to court during that time period, I’d come home and just crash. Stress is powerful on our bodies.
With all that is going on in our world and added stress for all of us, I wanted to remind us all of a few everyday lifestyle habits we can focus on to help give our immune system what it needs to fight off an infection or illness.
Here are five science-backed ways to ensure your immune system has everything it needs to function optimally.
Maintain a Healthy Diet
Make sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.
A healthy diet goes beyond just a balance of protein, fats, and carbs...aka the “macros”. A healthy diet should ensure you're getting sufficient amounts of the MICRONUTRIENTS that play a role in maintaining your immune system, including:
Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin)
Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach
Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach
2. Exercise regularly
Studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system.
3. Hydrate
Water is vital for the functioning of all of your organs, and it’s a huge part of keeping your immune system functioning at an optimal level. Dehydration can cause tiredness, confusion, headaches, bad mood, etc. Drink up!
4. Get Plenty of Sleep
Studies have shown that people who don't get enough quality sleep are more prone to getting sick after exposure to viruses. Like dehydration, lack of nutrients, and stress, lack of sleep affects many of our bodies functions.
5. Minimize Stress
During a period of stress, your body responds by initiating a stress response. This stress response, in turn, suppresses your immune system — increasing your chance of infection or illness.
6. Get Plenty of Sun
Natural sunlight triggers the body’s production of vitamin D. Vitamin D is a crucial ingredient for overall health helping to elevate mood, to improve the quality of our sleep and to strengthen the body’s natural defenses against a variety of pathogens.