Why Regular Exercise and Lifestyle Habits Boosts Your Immunity
While summer is one of my favorite times of year, I can’t help but love living in New England when “fall is in the air.” Shutting off the A/C and opening the windows to feel the crisp air, cozying up on the couch with a cup of coffee and a blanket, or watching the first NFL game of the season (I am a huge football fan!).
The fall also marks a return to our hectic schedules: students and teachers arriving back to school, bustling work offices, packed gyms, youth organized sports, and so on. With that comes the resurgence of many colds and viruses that have spared us over the warm summer months.
Our immune system, which is a complex network of cells, tissues, and organs working in concert to defend the body, is vital for protecting us from those harmful viruses, bacteria, and other foreign invaders. Immunity boosters, such as Vitamin C, are great ways to help our body effectively identify and neutralize these threats. However, scientific research has identified many ways that regular exercise and lifestyle habits can also play a pivotal role in preventing and/or reducing symptoms from common communicable illnesses.
Engaging in moderate-intensity exercise for about 150 minutes per week is generally recommended for maintaining a healthy immune system. Here's how regular exercise contributes to a stronger immune system:
Improved Circulation and Enhanced Immune Cell Activity: Physical activity increases blood flow, which helps antibodies and white blood cells to more rapidly initiate a response against detected invading pathogens.
Stress Reduction: Exercise is a natural stress-reliever, and reduced stress levels are associated with a healthier immune system. However, the key is to not over exert yourself in your workouts. Build in 1-2 rest days each week to keep your cortisol (stress hormone) levels in check. Overtraining can cause your body to think it’s in a chronic state of threat.
Anti-Inflammatory Effects: Regular exercise can aid in the release of anti-inflammatory molecules, thus creating an environment where the immune system functions effectively.
Release of Endorphins: Exercise stimulates the release of endorphins, which are hormones that reduce pain and stress These endorphins contribute to a positive mood and overall well-being, which in turn can positively increase immune function.
Lifestyle Factors to Support Immunity
While exercise is fundamental for boosting immunity, lifestyle habits also play a key role in your defense against colds and viruses.
Consuming Nutrient-Dense Foods: While there are no “GOOD” or “BAD” foods, consuming nutrient-dense foods (fruits, vegetables, lean proteins, whole grains, and healthy fats) that are packed with vitamins, minerals, and antioxidants supports immune function. Limiting processed foods can help with decreasing inflammation throughout the body. Target consuming nutrient-dense foods 80% of the time, with 20% of the time reserved for all those “fun” foods.
Sleep: Sleep is vital for repairing and regenerating your body. Aim to get around 7-9 hours of uninterrupted sleep each night.
Hydration: Staying hydrated helps maintain the balance of bodily fluids, which is essential for various physiological functions, including immune responses. Target to drink at least half your bodyweight in ounces of water each day. Electrolyte powders such as Liquid I.V., Ultima, LMNT, etc enrich the taste of your water, help combat dehydration, and boost immunity through improved nervous system functionality.
Stress Management: Whether it’s yoga, meditation, going for a walk, reading a book, or getting a massage, be sure to find time to engage in activities that help you reduce your stress levels, thus supporting your immune system.
Limit Alcohol. Excessive consumption of alcohol can impair and weaken your immune response.
Exercise brings a host of physiological and psychological benefits that in turn support your immune function. If exercise is not a regular part of your routine, take it one step at a time – the more you practice a habit, the more it will become an integrated part of your lifestyle!
