By: Cortney Welch BS, CSCS
Did you know that your immune system, your body’s natural defense against illness, is largely influenced by your lifestyle? While genetics play a role, the choices you make every day can significantly impact your immune health.
Three key factors have been linked to a robust immune system: exercise, sleep, and stress management. These elements intertwine, each influencing the others. For instance, regular physical activity can improve sleep quality, which in turn can reduce stress levels, boosting your overall immune response.
It’s important to note that while these factors can significantly enhance your immune health, they won’t make you invincible. Seasonal illnesses and exposure to germs are inevitable. However, by prioritizing these lifestyle choices, you can strengthen your body’s natural defenses and better equip yourself to fight off infections.
Remember, consistency is key. Small, sustainable changes can lead to significant improvements in your immune health. Experiment with different approaches to find what works best for you, and don’t be afraid to seek advice from healthcare professionals.
Let’s talk about exercise.“Moderate exercise can boost immunity by increasing blood flow and helping to reduce chronic stress,” says Dr. Richardson-Boyd. (1)
Pictured above, are the American College of Sports Medicine and Center for Disease Control recommendations for the amount of weekly physical activity you should aim for. This is a minimum recommended amount in order to function and continue doing all of the things that you love doing. If you are a client here at Momentum, great news is that you are most likely meeting one or both of these recommendations! If you know someone who doesn’t exercise yet, help them find a source or remind them of the importance of why they should move their bodies. I personally would love to help as many people as I can find a reliable gym near them or invite them to train with myself in order to introduce them to the benefits that exercise and movement can provide!
According to Dr. Adam Fry, “Compared to those who are inactive, those completing moderate exercise on most days of the week might experience half the occurrence of symptoms of infection.” (2) Our immune system as a whole is a complex system that consists of white blood cells, lymph nodes, your intestines, and other components pictured below. When you workout, blood flow is increased all throughout your body and in a very simple explanation, you are increasing the movement of more immune cells from lymph nodes and the spleen into the bloodstream. “Not only does exercise get the immune cells moving throughout the body during activity, but it also promotes a lasting presence of these immune cells for up to three hours after exercise is completed. This provides extra time for the immune cells to identify unwanted intruders and keep you from getting sick.” (3)
(4)
The next important factor that affects your immune system is sleep. Sleep is a crucial pillar of a strong immune system. Most of the time, we do not sleep enough because it is often overlooked in our fast-paced lives. Adequate sleep is essential for optimal immune function. It is a two-way street between sleep and your immune system. Have you ever felt like your body “needed” to sleep longer one day? It may have very well been fighting against an illness or virus. According to the Mayo Clinic, “Lack of sleep appears to be a trigger of low-grade inflammation and related diseases.” (5). The adequate amount of sleep that your body needs is very individualized. If you are ever feeling run down or not as rested as normal, chances are that your immune system is not functioning to its full potential. If I am being honest, my sleep routine is something I am trying to improve myself. If you do not have a nighttime ritual or routine, I challenge you to try and be as consistent as possible with one in order to maximize your sleep benefits. So, turn off that Netflix series and relax your overstimulated brain before bed. I have included the Mayo clinic’s blog about the immune system in the references as a resource for you, it is very informative and filled with great visuals and tips for improving sleep, stress, and immune system.
The last and probably most difficult factor to control is stress. When your body or mind is stressed, your body goes into a state of hormonal imbalance. You may have heard of the terms epinephrine or adrenaline and norepinephrine. “Epinephrine produces metabolic changes such as raised heart rate, blood pressure, and raised blood sugar levels. Norepinephrine is typically responsible for cardiac tone and is active even during sleep. However, when levels of Norepinephrine increase due to stress, it activates a response from the HPA axis.” (6) You will always have some form of stress in your life, good or bad. The key is to realize that you can only control certain things while you have to let go other times. Trust me, it is easier said than done; however, there are several resources and ways to manage the stress that is controllable.
I recommend getting outside, practicing positive self-talk, taking care of your body, and seeking help when needed. I feel better and less stressed if I am helping someone else with something they need, playing a sport I enjoy, spending time doing a hobby, or simply treating myself to some me time. Find what works for you! Something my therapist has me do and practice is changing my inner dialogue and practicing gratitude whenever you are feeling stressed. This method has helped me numerous times from spiraling into a negative state of mind and instead into a more positive and kind mental state. Exercise, sleep, and stress are all correlated and impact you every single day. Make sure that you are taking care of yourself because you only have one body.
Remember, you’re not alone in this journey. If you’re struggling with stress, anxiety, or other mental health concerns, don’t hesitate to seek help from a mental health professional. Your mental health is just as important as your physical health. By taking care of yourself, you can live a healthier, happier, and more fulfilling life.
References:
- https://www.piedmont.org/living-real-change/how-to-boost-your-immunity-during-covid#:~:text=How%20exercise%20affects%20the%20immune,vigorous%20physical%20activity%20a%20week.
- https://www.mountsinai.org/files/MSHealth/Assets/HS/Locations/Precision-Recovery/BLOG3.pdf
- https://www.gundersenhealth.org/health-wellness/move/exercise-and-your-immune-system#:~:text=Not%20only%20does%20exercise%20get,movement%20is%20better%20than%20none
- https://www.medicalnewstoday.com/articles/320101#immunizations
- https://www.mayoclinic.org/~/media/80569BAD2DF84A7394895F041D2726C5.pdf
- https://www.news-medical.net/health/How-does-Stress-Affect-Your-Immune-System.aspx#:~:text=The%20immune%20system%20is%20directly,reduced%20immunity%20conferred%20from%20vaccinations
