Four Tips to Boost Your Immune System and Overall Health

I don’t know about you, but my inbox has never been so full of emails on one topic! The bombardment of information regarding COVID-19 may be leading to feelings of overwhelm and fear. You may be wondering whether you should be concerned. You may also be wondering what you can do to keep you and your family healthy during this seemingly turbulent time. The specifics of the epidemiological nature of this disease are unknown. What we do know, based on the data available so far, is that this virus does not seem to be seriously impacting children or pregnant women. We also know that  if you have healthy, strong immune system you are much less likely to be significantly impacted by the virus. 

So besides hand washing and using hand sanitizer with at least 60%, alcohol what else can you do to stay healthy? Here are four tips to support your immune system and overall health. 

1) Get enough sleep and do it consistently 

Studies have shown that sleep and circadian rhythm play an integral role in the regulation of our immune system and well as enhancing our natural defense system. Research actually showed that the greatest immune response takes place while we are sleeping. [1] So rest up!

Developing a consistent bedtime routine as well as going to bed and waking up around the same time each day are extremely helpful in getting the most out of your sleep. Limiting your screen time for 1-2 hours before bed and/or utilizing blue light glasses has been shown to support your body in naturally producing melatonin at the appropriate time so that when you lay down to go to bed, you’re able to fall asleep more easily. My favorite way to keep track of my sleep and recovery is with my Whoop.

2)  Manage your stress levels and have a healthy mindset 

An overload of alarming news reports and talk among coworkers, friends and family members about the Coronavirus may be adding to all of the other stressors you’ve already been encountering on a daily basis. 

    - Simple breathing exercises can be done to help bring down stress levels immediately.  Check out these breathing exercises you can do anywhere, anytime. 

    - Meditation is also a great way to reduce stress levels. There are a number of meditation apps as well as youtube videos if you’re not sure how to get started.

  - Hug the people you love. That’s right, you read that correctly. In a time where we’re being filled with the fear of human contact, I’m going to go against the grain and encourage it (using good judgment of course). A study conducted by Carnegie Mellon University found that more frequent hugs protected people from the increased susceptibility to infection associated with being stressed and resulted in less severe illness symptoms. [2] 

3)  Take your supplements 

I have a few favorites that are great to add into your daily routine when you’re either feeling a bit under the weather or around other people who are. 

     - Vitamin D: Luckily we’re starting to have nicer weather in Texas, but that sun exposure may not be enough Vitamin D to give your immune system the boost it needs. Vitamin D is a fat soluble vitamin, so to best absorb it, you want to take with a meal that contains a good amount of healthy fats like avocado or nuts. Not sure what Vitamin D supplement would be best for you? Feel free to give us a call and we can help you!

     - Elderberry: Teas and syrups made from this plant have been used to boost immunity and fight upper respiratory infections for hundreds of years. Loaded with antioxidants, elderberry syrup been shown to decrease the duration and severity of cold and flu symptoms. [3] You can purchase elderberry syrup at your local health food store or you can make your own using a recipe such as this one. An important note, pregnant or nursing mamas should avoid taking elderberry. 

      - OnGuard or DDR Prime: DoTERRA is doing an incredible job of keeping up-to-date with current statistics and research as we learn more about Coronavirus. While OnGuard is currently sold out, if you already have it, it’s a great tool to use! These two supplements are jam-packed with essential oils that have been shown to increase immunity as well as help fight-off bacteria and viruses. Not sure how to get your hands on these products? Click here. 

4) Continue to get adjusted

While most people think of back pain when they hear the word “adjusted”, it helps with SO much more! When we make adjustments of the spine, we are actually affecting the function of the nervous system, which has a direct effect on the immune system. Studies have shown that messenger molecules called IL-2, which were are typically thought of as immune cells, are also found in the nervous system. [4] Adjustments also help to calm down the sympathetic (fight or flight) nervous system when our bodies are in a state of high stress and producing excess cortisol. Cortisol is known to inhibit the immune system, so adjustments are a great way to help keep this in check! 

We, at Renew & Restore Wellness, are taking every precaution to keep our spaces safe and clean for our patients so that you can continue to get your adjustments and stay healthy. We are wiping the table down with OnGuard cleaner between patients, washing hands and/or using OnGuard hand sanitizer between patients, wiping down children’s toys and other surfaces with every use and diffusing immune-boosting oils. Our office buildings are also taking every precaution to keep the building and restroom up to par with recommendations from the CDC. 

While I am not an infectious disease doctor, there are reliable resources who are! Check out Dr. Aviva Romm’s page for continual updates and holistic advice.

Resources

1) (2011, November 10) Sleep and immune function. Retrieved March 13, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

2) (2014, December 17) Hugs Help Protect Against Stress and Infection, Say Carnegie Mellon Researchers. Retrieved March 12, 2020. https://www.cmu.edu/news/stories/archives/2014/december/december17_hugsprotect.html

3) (2018, November 6) Elderberry: A Natural Way to Boost Immunity During Cold and Flu Season? Retrieved March 12, 2020. https://health.clevelandclinic.org/elderberry-a-natural-way-to-boost-immunity-during-cold-and-flu-season/

4) (2015, November 30) Surprise: Chiropractors Can Treat These 5 Conditions. Retrieved March 14, 2020. https://health.usnews.com/health-news/patient-advice/articles/2015/11/30/surprise-chiropractors-can-treat-these-5-conditions