Keeping your IMMUNE SYSTEM healthy and strong is easier than you might think. But, it goes beyond just eating well and taking supplement.
The Basics:
- Movement
- Breath
- Nutrition
- Rest/sleep
As I touch on these elements, what you will notice is that they all interact. No area in your body works alone. The one thing not mentioned above, which is at the root of all of this is your LYMPHATIC SYSTEM. I'll start here because if this system is healthy, it means all other systems are healthy as well.
1. LYMPHATICS
The role of your lymphatics is to remove waste from your body. If the lymphatics are healthy, inflammation is low, blood flow is strong which means oxygen and nutrients are flowing throughout your body. Gut health and lymphatics are also linked, so if you have a lymphatic issue, you have a gut issue.
The lymphatic system needs movement and breath to do it's job. Below is a video of the Lymphatic dance that I recommend you do in the morning when you get up to get your system moving, and then at bed to support the lymphatics with toxin removal while you sleep. This routine is from Stop Chasing Pain - Thanks Dr. Perry.
In addition to this, daily exercise is critical:
Moderate levels of exercise, as it relates to your immune system, is recommended.
If you like high intensity exercise, you want to make sure you get equivalent recovery to balance the stress load, and hence inflammation on your body.
Lower or moderate intensity exercise has similar benefits of high intensity exercise in regards to breathing, blood flow and heart health, but doesn't cause as much stress on your system. It is also something you can engage in daily and doesn't cause potential inflammation that higher intensity exercise may cause.
CONSISTENCY MORE IMPORTANT THAN INTENSITY.... especially if you are 50+
As we age, our immune response system becomes reduced UNLESS we give it what it needs. Movement, breath, rest/sleep and nutrition. It is less forgiving if we take breaks.
As a glaring example, you might consider the physical toll the 3 month shut down with COVID had on your physical health. We must find ways to keep moving every day. Either Pilates in Studio, adding youtube video's and learning short routines you can do through out the day. Find a walking buddy or an accountability buddy.
Now, walking is NOT ENOUGH. Walking is excellent exercise and necessary. Being a good walker with a good gait/foot action is essential for basic living. If we don't walk well, how do we get on with our day? HOWEVER, you must also move your spine and all of your joints in all directions. This is where something like Pilates is excellent. You stretch, you move, you breathe, you engage your core, mid-back, strengthen your hips. MOVE IT ALL!
My youtube channel has many classes for all levels that can guide you to moving all of your joints.
https://www.youtube.com/user/LindaMallard/playlists
Make sure to manage your safety and skip any exercises that are not suitable for you. :)
3. NUTRITION
I'm going to assume that you know about eating veggies and greens as it relates to health and immunity. That you know to reduce sugar and processed food. I want to address gut health and personalizing your nutrition plan.
Managing your "gut health" is imperative. If you have any inflammation in your body, your guts and lymphatics will be at the root cause. Seeing a Naturopathic Doctor can be so valuable to finding out exactly what you need. Adding supplements is great, but get what you need so the impact is achieved. Vitamin B's, C's, D in winter and glutathione, curcumin, apple cider vinegar are all fabulous supplements to add if they are what you need. Don't waste your time or money. See a nutritionist or Naturopath you like and get specific for your needs.
4. REST/SLEEP
Can't stress this one enough. Have a regular bedtime and get up time. Establish a routine and stick to it. Balancing rest with movement is essential. We need our B's in the morning and movement in the day. We need to expend enough energy in the daytime so that our body can produce the right amounts of melatonin dopamine and oxytocin at night so you can get a good sleep.
Focusing on your immune system and health is empowering. Much better than just living in fear of getting sick. Do your part to keep your community healthy, but being in action of staying healthy and strong is a great brain boost in itself.
I hope you found some nugget in this article for you. Sometimes just one little nugget or tweak to your health regime make take you to a whole new level of wellness.
Much love,
Linda
TWC Pilates