The start of the Fall season inevitably turns our attention to the cooler months and the potential for coughs, colds and generally feeling low in energy.
Read on for my top tips!
The immune system is comprised of both your innate immunity and acquired immunity. Innate immunity is the body’s natural barriers to germs; the skin, corneas of the eye, and mucous membranes. You are born with this. Some babies can be more prone to illness, others more resilient.
Acquired immunity is the response to invading pathogens. Germs or particles that the body does not recognize are tracked, attacked and destroyed by white blood cells.
Many different types of white blood cells exist but they all start off as stem cells in bone marrow.
Lymph nodes and lymph vessels are part of the transportation system of the immune system. Lymph nodes are found in the neck, arm pits and groin and sometimes if you’re fighting an infection, they can feel lumpy or tender.
We know now that there is immune tissue in the small intestine, and this is why you hear that ‘immunity is in the gut’. It’s true but obviously not exactly the whole picture!
Acupuncture can help boost immunity. It has been shown to enhance blood and lymphatic flow. Acupuncture can reduce inflammation. Chronic inflammation is thought to suppress the body’s natural immunity and although acute inflammation is part of the immune response it’s very different to the long-term, low-grade inflammation associated with so many diseases and ill health.
There are many classical acupuncture points which ‘resolve the Exterior’ and ‘eliminate Wind’. The Exterior refers to the natural barriers we have which protect our Interior. ‘Wind’ in Traditional Chinese medicine is an External Pathogenic Factor which can cause the headaches and muscle stiffness which sometimes accompanies cold and flu.
So, as well as recommending acupuncture, here are my top tips that you can do at home to strengthen your immunity this Fall
1) Get enough quality sleep.
Poor sleep is associated with increased blood pressure, susceptibility to illness, poor concentration and emotional instability.
A darkened room, cooler temperature and limiting screen time before bed are good ways to improve your sleep.
2) Eat plenty of plant-based whole foods.
Your immune system needs the building blocks of antioxidants, vitamin and minerals to fight off infection. Poor nutrition depletes the body’s natural defenses. Vitamin C, D, zinc and magnesium are all examples of micronutrients we need for better immune health.
3) Consume healthy fats.
Olive oil is highly anti-inflammatory especially helpful in the chronic kind which is associated with poor health.
Fats are essential for the central nervous system; your brain and nerves are ultimately responsible for working the body!
4) Eat more fermented foods.
This includes yogurt, kimchee, kombucha, natto or sprouted grains. Think sour for gut health! Gut health and immunity are strongly connected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens. Fiber is also essential to keep the large intestine functioning correctly.
5) Hydration, hydration, hydration!
Fluids are essential to keep the body hydrated. A dried-out nose or throat or dry skin is more susceptible to germs. Mucous membranes need to be moist so that the tiny hairs called cilia can waft particles out of the nose and lungs and we can sneeze or cough the irritants out. Dry skin is itchy and damaged more easily thereby allowing bacteria through. Keep small cuts clean and covered. Green tea is a great option- it's antioxidants and low caffeine make it a refreshing boost in your day.
6) Moderate exercise.
High intensity exercise has been shown to suppress immunity however moderate intensity exercise such as walking, jogging, yoga or swimming can boost the turnover of cells and improve immune health. Keeping active is important!
The bottom line is that we cannot keep ourselves in a bubble and completely germ-free. We can, however, keep our body/ our Exterior as healthy as possible so our natural immune system can kick into gear when it needs to.
We have great supplements to help boost your immunity; CBD Immunity Gummies, Elderberry Sleep Syrup, UH Booster Shot and more. Ask me when you next come in which is right for you! Stay healthy my friends!
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