Lifestyle is the First Line of Defense

Supporting the immune system has become a popular topic during the pandemic. At the foundation of a balanced immune system are your daily lifestyle choices. Consider the following as you strive for better immunity.

1. Sleep: Sleeping less than five hours per night increases your chances of becoming ill when exposed to viruses. Aim for eight hours and go to bed and rise at the same time each day.
2. Exercise: Getting 30 minutes of moderate intensity exercise five days per week supports a healthy immune response. Consider a brisk neighborhood walk or nature hike.
3. Stress Management: Stress hormones can suppress the immune system by decreasing the number of lymphocytes, a type of white blood cell that helps fight off infection. Stress management and relaxation practices include journaling, gratitude, deep breathing, and meditation.
4. Nutrition: Maintain a healthy diet including a variety of whole foods that contain nutrients to support your immune system. Foods rich in vitamin C, vitamin A, vitamin D, vitamin B6, and zinc have been shown to benefit the immune system.

• Vitamin A food sources include carrots, sweet potatoes, broccoli, spinach, salmon, cantaloupe, apricots, and dairy products.
• Vitamin D is found in salmon, tuna, mackerel, egg yolks, fortified foods, and mushrooms.
• Vitamin B6 food sources include turkey, chicken, salmon, tuna, pinto and garbanzo beans, avocados, and grains.
• Zinc is found in red meat, poultry, oysters, crab, lobster, beans, whole grains, and nuts.
• Vitamin C-rich foods help stimulate the formation of antibodies. Citrus fruits, strawberries, papaya, kiwi, red bell peppers, broccoli, brussels sprouts, and spinach are all rich in vitamin C.As you take these steps, pour yourself a glass of water—eight to 10 glasses per day—and toast yourself on creating a strong defense through healthy lifestyles. 

As you take these steps, pour yourself a glass of water—eight to 10 glasses per day—and toast yourself on creating a strong defense through healthy lifestyles.

Amy Smith, FNP, is an integrated medicine practitioner at the Barton Center for Orthopedics & Wellness. Visit BartonHealth.org/IntegrativeMedicine to learn more, and to make an appointment, call 530.539.6620.