Build Your Immune System Early!

As the leaves fall to the ground, and the air turns crisper, a new season looms on the horizon: cold and flu season. According to the Center for Disease Control, the flu season can begin in October and last through May, but the peak months are usually from December to February.[i] There are many theories as to why cold and flu peak during the winter; many speculate that as the cold weather forces people inside, it is easier for germs to travel from person-to-person. Others believe that the shortage of Vitamin D from natural light weakens immune systems, making it easier for the viruses to take hold. In addition, cold and flu germs may live longer on surfaces in the colder air. While exposure to cold and flu germs is inevitable, sickness and infection are not. There are steps that you can take to help build your immune system so you can fight off nasty viruses:

• Eat foods with immunity-boosting power. Fruits and vegetables are the powerhouses for nutrients that can help keep your body functioning to fight sickness and disease. Some vitamins play a particularly large role in boosting your immune system, notably vitamins D and E. Studies have shown a link between vitamin D deficiency and the increased risk of infections and sickness. One study showed that participants who took a therapeutic dose of Vitamin D daily experienced a 42 percent decreased risk of influenza infection.[ii] If you can’t get your vitamin D from the sun, you can get it from fatty fish like salmon, canned tuna, fortified dairy, or eggs. Alternatively, you can take a supplement, such as Cod Liver Oil, to get your daily dose. Vitamin E is an important antioxidant that supports a healthy immune system. The best sources for vitamin E are almonds, sunflower seeds, leafy greens, and vegetable oils.
• Get adequate sleep. Late nights can cause more than just sleepiness the next day; they can actually make you more susceptible to sickness and disease. While you sleep, your immune system produces proteins and antibodies that are needed to fight off infections; when you do not get enough sleep, a reduced number of these cells are produced, making you more prone to infection.[iii] Aim to sleep around eight hours a night to keep your immune system healthy.
• Exercise regularly. Exercise pumps antibodies through your body faster; although this is a short-term effect, this surge may help the immune system detect and react to illness faster. Several studies have shown that those who exercise regularly experience fewer colds than those who do not; one such study found a 50-percent reduction in the number of colds in a group of elderly woman who walked five times a week.[iv]
• Reduce stress. Research shows that chronic stress reduces the number of white blood cells produced in the body, making those under stress more prone to illness and infection.[v] Exercising and sleeping adequately can help decrease stress; in addition, socializing with friends can also help reduce stress and boost immunity. Researchers have found that those who have little social support experience weaker immunity.[vi]
• Visit a doctor of chiropractic regularly. Regular chiropractic care can help reduce the effects of stress, which can boost immunity. In addition, research has shown a positive effect on immune response after chiropractic care. One study found an increase in white blood cell counts just fifteen minutes after chiropractic manipulation![vii] Your doctor of chiropractic can remove subluxations that interfere with your body’s natural ability to function at its best. In addition, your chiropractor may also offer additional nutritional information to help you maintain your immune system.