“WINTER IS COMING, WE KNOW WHAT’S COMING WITH IT …” (Jon Snow)
As the colder weather settles in, our warm bodies become a very popular home for cold and flu viruses (including Covid-19). Crowded places, touching public doors, public transport, the office, grocery items and toilets are all situations that commonly expose us to germs. It can feel overwhelming attempting to avoid these situations in order to avoid getting sick. However- just like the osteopathic philosophy, we know that prevention and proactive measures are in our control and some of the best ways to support our immune systems!
Boosting your immunity relies on prioritising the simple things! Sleep, nutrition, movement and hygiene!
5 Signs of a Weakened Immune System:
You feel tired all the time
You feel constantly stressed
You get sick easily
Your gut health has declined lately
Your wounds are slow to heal
5 things that can weaken your immune system:
Alcohol
Smoking
Processed food
Stressful environment
Inadequate sleep
What are some organs that make up the immune system?
Lymph nodes
Spleen
Mucus membranes (eg: in the lungs)
Thymus
As osteopathy is a holistic practice, we can focus on areas outside of the musculoskeletal structures. This can include the nervous system, lymphatic system and visceral organs. Osteopathy can assist with improving the immune system by targeting the organs that are integral for immune health. Some osteopaths here at Summit have completed further training in visceral osteopathy, which allows them to understand which organs in the body may hold restriction and may benefit from treatment.
Summit’s 5 natural tips to boost your immune system & thrive this winter!
HYGIENE
The best way to prevent the spread of germs? Wash your hands! You’ll be doing yourself and others a massive favour. Anywhere, anytime, anyway (okay, maybe not any way). Hot water & soap is preferred to get rid of those nasty germs, however hygiene is made much easier these days with hand sanitisers. Remembering to wash hands after using the bathroom or touching anything in a public space and before eating, is extremely helpful in reducing the risk of viruses being spread.
VITAMINS & MINERALS
Vitamin C, Vitamin D, Zinc, Iron and Selenium (to name a few) are important in forming a healthy army against the inflammation caused by these winter viruses. It is recommended to increase these vitamins and minerals through a well-rounded diet first before opting for supplements. See blogpost Eat the Rainbow.
HYDRATION
It’s surprising the number of people who forget to drink water, considering up to 60% of the human body is water! In the body, water helps carry oxygen around and also flush out the nasty toxins and bacteria. Which means the immune system needs water to work properly and effectively. Aim to have 4-5 glasses of water for children and 9-13 glasses for adults. Try to limit excess alcohol and caffeine intake or smoking, as these are big dehydrators for the body.
SLEEP
Sleep is extremely important for regeneration of almost every system in your body, essentially charging up your battery. Sleep (or lack of) can have a significant effect on your physical health, and vice versa. Therefore, it is important to prioritise that slumber at the end of the day to help boost your immune system. See blog Sleep, Glorious Sleep.
MOVEMENT
Movement can look like a lot of things to different people. This might include walking, yoga, strength training, water sports or even vigorous gardening. Any sort of movement is extremely helpful in improving blood flow around the body and the production of white blood cells, which is needed to fight off these viruses. Between 20-30 minutes of moderate exercise can have great results for your immunity, if you find yourself doing more then that’s a summit!
Movement is so beneficial to keep your body fighting fit against viruses!
Author: Osteopath Haylee Nguyen
Summit Osteopathy