Supporting Our Immune Systems…simple and free
I first wrote the list below 5 years ago when we were at the beginning of the worldwide journey through COVID-19. These simple tools have been known to many, some for many, many generations. They continue to be a great support to the immune system’s strength and resiliency. They are free and some take only a minute or two throughout the day.
Winter seems like a wonderful time for a review….
I first wrote the list below 5 years ago when we were at the beginning of the worldwide journey through COVID-19. These simple tools have been known to many, some for many, many generations. They continue to be a great support to the immune system’s strength and resiliency. They are free and some take only a minute or two throughout the day.
Winter seems like a wonderful time for a review….
1. Breathe deeply One of the biggest drains on our immune system (and our thinking!) is anxiety. When we take a few seconds to close our eyes, inhale slowly and fully enough that the belly moves and our shoulders relax, we are changing our chemistry and reducing stress in our body. 2-3 of these deep breaths throughout our day can help reduce stress that builds up…so easy to do while waiting in line, or sitting at a traffic light.
2. Stay hydrated The right amount is the amount our body wants. It is hard to notice the signs of thirst when we are busy or upset. However, if a passing thought to have some water gets our attention we can always choose to Follow Through.
3. Movement Two of the primary functions of the lymphatic system are to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body, and to transport cellular waste to the bloodstream for removal. Walking, jumping, laughing, dancing, and physical play are simple ways to support lymphatic flow. And the best part is, the more fun you have, the better it is for you!
4. Stretch and moan My chiropractor calls them morning stretches…surely you have seen a dog, or cat, stretch their front paws, yawn, and in the case of the dog often moan or howl. Maybe you have even reached up over your head or leaned into your shoulder and let out a moan. Babies are great at it! I see it so often as I work on clients. Without even thinking… (in fact that is the goal!) Trust those simple movements that your body is happy to prompt you to do when you are not thinking.
If this is difficult to imagine, you can relearn it. Plant your feet, reach overhead to your upper left,take a breath and lean in. Do the same on the right.Move in ways that feel good. This is different than ‘getting exercise’.
Simple pleasures throughout the day that facilitate the movement of lymph and oxygen-rich blood throughout the body, and many other benefits. The body is such a miracle.
5. Get sunshine on your skin The sun is healing in many ways that we know about, one of which is to support your immune system. Sunlight helps T-cells (immune cells) move and function better by stimulating hydrogen peroxide, which acts as a signal, increasing intra-cellular calcium, which makes the T-cells move faster and more effectively. This highlights a direct way sunlight boosts immunity, independent of vitamin D synthesis. ( Don’t overdo! Too much of a good thing does apply here.)
6. Forrest Bathing Inhaling phytoncides (airborne chemicals from trees) stimulates your body to produce more Natural Killer (NK) cells and anti-cancer proteins, boosting your immune defense. Also, experiencing awe in beautiful settings reduces pro-inflammatory cytokines, according to a UC Berkeley study. In addition, being in nature lowers stress hormones (like cortisol), which otherwise suppress white blood cell activity, according to the New York State Department of Environmental Conservation (NYSDEC).
It is a great place for morning stretches (see #4) and deep breaths. Land trees and plants supply an estimated 25-30% of the oxygen on Earth, with ocean plant life producing the rest. So if you are in a forest, indulge your body with deep breaths!
7. Use your voice Though traditional cultures have known for eons, there is now plenty of evidence about the effects of vibration and sound on the body, and that our own sound is the most beneficial. Also, humming and singing are more right-brain activities that bring relaxation to a busy left brain day. (Even better when combined with #1,#2, #3, #4……)
8. Tapping on your chest Both the Vagus Nerve and the Thymus are crucial to immune health and are located under the breast bone. Tapping and/or gentle thumping with a closed fist throughout your day stimulates these important parts of our immune response.
9. Allow your heart to be softened Take a moment to see the beauty in a sunset. Smell the rain. Offer a smile to a stranger. Send a card to a loved one. Let those you love know you love them.
Emotional and physical connection significantly benefit our health. They trigger oxytocin, serotonin, and dopamine, reducing stress and promoting happiness, while lowering cortisol levels. Feeling connected lowers the body's stress response, leading to reduced anxiety, lower heart rate, and better blood pressure. Compassionate touch can diminish the sensation of physical pain. Positive emotional states can influence gene expression for better cellular repair and are linked to lower blood pressure and healthier heart metrics, even improving recovery after conflict.
All of these things make us healthier because they touch our hearts.
10. Read ‘Our Green Heart, The Soul and Science of Forests by Diana Beresford-Kroege for a beautiful book about the healing properties of the forest. And, if you love the sound of the Irish brogue as much as I do, she also narrates the audio version!
