- Get enough sleep
Sleep and immunity are closely related. Inadequate or poor-quality sleep is linked to a higher susceptibility to illness. Adults need seven to eight hours of sleep each night.
Having good sleep hygiene is important to ensuring a good quality sleep.
- Set a sleep schedule and follow a nightly routine.
- Turn off the lights.
- Limit noise and distractions. Turn off your phone or put it on “Do Not Disturb.”
- Limit the use of your phone for the 2 hours before you plan to go to bed. Your phone emits a blue light that tells your body to suppress melatonin. Melatonin is an important sleep hormone that helps your body regulate its sleep patterns. See if you phone has a nighttime color setting to decrease the blue light emissions.
- Set a cool yet comfortable temperature. The ideal bedroom temperature is between 66◦F and 68◦F
Still having issues falling asleep? Consider these supplements to help you fall asleep.
- Best Rest
- Take one to two capsules 30 to 60 minutes before bedtime
- Supports a healthy sleep cycle by encouraging an easy transition to sleep and a restful night’s sleep
- This supplement contains passionflower, chamomile, lemon balm and hops which have been clinically shown to naturally calm and relax the central nervous system
- Melatonin
- Take one capsule 30 to 60 minutes before bedtime
- Melatonin is a naturally occurring hormone that helps promote sleep. This sustained release formulation releases melatonin gradually to help promote extended sleep support
- Eat a healthy and balanced diet
Healthy foods help provide your body with the vitamins, nutrients, and minerals it needs to stay strong. Eating high quality whole foods like whole grains, nuts, and fresh fruits and vegetables helps nourish your body. These foods are high in antioxidants and nutrients like vitamin C which may help in preventing the common cold. Healthy fats like olive oil and the omega-3 found in salmon also help your body by supporting heart health and reducing inflammation that can suppress your immune system.
Interested in boosting your immune system further? Try these supplements:
- O.N.E. Omega
- Take one capsule daily with a meal
- A powerful omega-3 fatty acid formula for cardiovascular, joint, skin and cognitive health
- Vitamin C
- Take one tablet 1-2 times daily
- Vitamin C offers broad physiological support, including musculoskeletal, cardiovascular, neurocognitive, cellular, and immune health
- One tablet contains the same amount of vitamin C found in eight oranges
- Exercise Regularly
Moderate exercise can give your immune system the boost it needs to stay healthy. Being active is also associated with many physical and mental health benefits.
Aim for 150 minutes of moderate exercise weekly or about 30 minutes daily five days a week. Moderate exercise includes brisk walking/jogging, bicycling, and swimming.
- Stay Hydrated
Hydration may not protect you from germs and viruses directly like washing your hands or using hand sanitizer but it is very important in overall health. Dehydration can affect your mood, digestion as well as heart and kidney function. When you are dehydrated these systems do not work well and therefore lower your bodies ability to fight infection. It is recommended that you drink 64oz or ½ a gallon of water daily.
- Minimize Stress
Long-term stress is harmful to the immune system where short-term stress can be productive as it prepares your body to deal with challenges. However, finding the balance can sometimes be difficult. A few signs that you maybe more stressed than you realize are, hitting a wall in the afternoon, afternoon sugar cravings, feeling tired immediately upon waking, weight gain without a change in eating or exercise habits, a short temper, or dull emotions. (For more information on stress, check out our Adrenal blog) Finding ways to manage your stress is the key to good immune health. Ways to manage stress include meditation, exercise, yoga, adequate sleep, and mindfulness. If your stress is unmanageable, talk to your doctor, pharmacist, counselor, or therapist.
Still struggling with stress? Consider this supplement:
- Energy Xtra
- One capsule once daily
- Contains herbal blends to help promote energy, enhance stamina and help the body adapt and cope with occasional stress
- Don’t Smoke
Smoking, including vaping harms the overall immune system and can make it more difficult for your body to fight off infections.
- Supplement Appropriately
There is no FDA approved evidence to support the use of any supplements to treat or prevent COVID-19. However, studies do indicate that some supplements may help boost your bodies general immunity. Have more questions about supplements? Contact us and we will be happy to review your medications and make supplement recommendations.
- Vitamin D
- Do not begin a Vitamin D supplement greater than 2,000 IU daily without first consulting a health care provider.
- Take one capsule once daily
- Vitamin D naturally supports calcium absorption and retention within the bones to promote optimal bone health
- Vitamin D also has shown evidence of enhancing immunity.
- Zinc
- Take one capsule once daily with a meal
- Zinc is designed to support your bodies natural defense system as well as enhance digestion and metabolism of important vitamins, minerals, carbohydrates, and other essential nutrients
- O.N.E Multivitamin
- Take one capsule once daily with a meal
- Provides vitamins, minerals, and other essential nutrients to provide a comprehensive once-daily multivitamin.
- B Complex
- Take one capsule 1-2 times daily
- Offers a comprehensive blend of B vitamins designed to support cellular, cardiovascular, neurological, and psychological health
References:
- Sleep & Immunity: Can a lack of sleep make you sick? (2020, November 19). Retrieved February 19, 2021, from https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity
- What is sleep hygiene? (2020, August 14). Retrieved February 19, 2021, from https://www.sleepfoundation.org/sleep-hygiene
- Daily nutritional supplements: Pure encapsulations®. (n.d.). Retrieved February 19, 2021, from https://www.pureencapsulations.com/
- E;, H. (n.d.). Vitamin C for preventing and treating the common cold. Retrieved February 19, 2021, from https://pubmed.ncbi.nlm.nih.gov/23440782/
- R;, S. (n.d.). Exercise and the regulation of immune functions. Retrieved February 19, 2021, from https://pubmed.ncbi.nlm.nih.gov/26477922/
- Nieman, D., Henson, D., Austin, M., & Sha, W. (2011, September 01). Upper respiratory tract infection is reduced in physically fit and active adults. Retrieved February 19, 2021, from https://bjsm.bmj.com/content/45/12/987.abstract?sid=e6594508-3aaa-4c61-99ba-4ea138580947
- Popkin, B., D’Anci, K., & Rosenberg, I. (2010, August). Water, hydration, and health. Retrieved February 19, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- FS;, D. (n.d.). Effects of stress on immune function: The good, the bad, and the beautiful. Retrieved February 19, 2021, from https://pubmed.ncbi.nlm.nih.gov/24798553/
- Smoking and Overall Health. (n.d.). Retrieved February 19, 2021, from www.cdc.gov/tobacco/data_statistics/sgr/50th-anniversary/pdfs/fs_smoking_overall_health_508.pdf
- In the News: Coronavirus and “alternative” treatments. (n.d.). Retrieved February 19, 2021, from https://www.nccih.nih.gov/health/in-the-news-coronavirus-and-alternative-treatments
- Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755
