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| Friday, October 09, 2009 |
| Boost Your Immunity |
Flu season is knocking on our door already. This year we also have to contend with the swine flu. It seems everyone is concerned about getting sick. Some people will get a flu shot, some will wash their hands religiously and others will avoid public places altogether this year. My strategy is to boost my immunity naturally so that if I do come into contact with the flu, I will be able to fight it off or at least recover quickly.
The number one thing I do to keep my immunity strong is exercise. Regular, moderate intensity exercise has been found to boost immunity. Recent studies have shown that there are physiological changes in the immune system as a response to exercise. According to Professor David Nieman, Dr. PH., of Appalachian State University, when moderate exercise is repeated on a near-daily basis there is a cumulative effect that leads to a long-term immune response. His research showed that those who walk at 70-75 percent of their VO2 Max for 40 minutes per day had half as many sick days due to colds or sore throats as those who don't exercise. Be careful not to over exercise as too much exercise has been linked to a decrease in immunity. 40 – 60 minutes of moderate exercise 4-6 days a week is a great goal.
Next, I try to get at least 7 hours of sleep each night. This can be hard with two businesses and two young children but I make it a priority. Good sleep habits have been associated with increased immunity. In a recent study for The Archives of Internal Medicine, scientists followed 153 men and women for two weeks, keeping track of their quality and duration of sleep. Then, during a five-day period, they quarantined the subjects and exposed them to cold viruses. Those who slept an average of fewer than seven hours a night, it turned out, were three times as likely to get sick as those who averaged at least eight hours. Aim for seven hours of sleep even if it means you have to Tivo your favorite TV shows and watch them on the weekend!
Being a dietitian, I always try to boost my immunity through diet. I increase my intake of fruits and vegetables. They are full of powerful antioxidants and immunity boosting nutrients. There are some wonderful fall fruits and vegetables that are great for immunity. Try some sweet potatoes, any variety of apples or some butternut squash. I also start eating oatmeal this time of year. I just can’t eat oatmeal in the summer; maybe because it’s so hot here in Florida. However in the winter, it is a different story. Oats contain beta-glucan which has been found to boost immunity, speed wound healing and may even help antibiotics work better. Steel cut oats are your best option, however ready to eat oatmeal, cereal with oat bran and even oat bran bread are good choices to increase your intake of oats. Lastly, I eat more yogurt. Yogurt contains pro-biotics which are healthy bacteria that keep your intestinal tract free of disease-causing germs. Check your yogurt to make sure it says, contains “Live and Active Cultures”. This way you can be sure it contains probiotics.
So there you have it, my strategies for boosting my immunity and fighting off the flu this year. I’ll let you know how it turns out.
- Jennifer
Related Articles
Sensei Talks: Healing Foods
Sensei Talks: Fight the Flu with Food
References
About.com: Exercise and Immunity
Labels: healthy tips, Immunity, Jennifer, Probiotics
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posted by My Sensei @ Friday, October 09, 2009   |
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| 1 Comments: |
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That's pretty much my strategy, and lots of fruit and veggies. I've never gotten neither flu nor flu shot, at least not since being an adult.
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That's pretty much my strategy, and lots of fruit and veggies. I've never gotten neither flu nor flu shot, at least not since being an adult.