Cuisine at Home

WHAT ARE SIGNS OF A WEAK IMMUNE SYSTEM?

-

Have you noticed that you’ve been getting more colds than normal lately? Perhaps you feel exhausted for no reason? These could all be signs that your immune system might need a little pick-me-up. The symptoms of a weakened immune system depend on the cause as well as other factors, like whether it’s acquired (something you get later in life) or congenital (you were born with it). The main organs involved in your immune system include your spleen, tonsils, thymus, bone marrow, and lymphatic system, and how each organ is affected can also play a role in determinin­g the symptoms.

The most common signs can include: • Fatigue

• Frequent infections (colds/flu) • Prolonged recovery period from illnesses • Increased inflammato­ry markers • Digestive problems

• Skin infections and/or rashes

• Joint pain

• Chronic yeast and/or fungal infections

WHAT ARE SOME OTHER HEALTHY WAYS TO

BOOST IMMUNITY?

There are a variety of lifestyle strategies that can help, including:

REDUCE YOUR STRESS This is much easier said than done, but the results can have profound effects on your health. A Stanford University study found that long-term stress can suppress immune responses, induce low-grade inflammati­on, and even increase susceptibi­lity to some types of cancer. Boost your immune system by finding ways to reduce your daily stress level. Explore different relaxation techniques, go for a walk, try yoga, and don’t be afraid to set limits and say “no” if you feel overextend­ed.

PRACTICE MEDITATION Science has finally caught up with this ancient practice and its positive benefits on immune health. In fact, a systemic review published in the Annals of the New York Academy of Sciences found mindfulnes­s meditation to be associated with positive changes in several immune-related biomarkers, including the reduction of the inflammato­ry marker CRP. Find a quiet place, sit in a comfortabl­e position, and begin to clear thoughts from your mind to focus on the moment.

GET MORE SLEEP The quality and amount of sleep you get can have profound effects on many aspects of life, including immune health, cognitive function, and mood. A study in the Internatio­nal Journal of Biological Sciences confirms that lack of sleep can reduce immunity and increase the risk of infection. Remove screens from the bedroom and try relaxing activities such as reading a book or taking a bath before bedtime.

MOVE YOUR BODY Moderate levels of exercise have a favorable effect on the immune system, stress markers, psychologi­cal wellbeing, and sleep. The Journal of BioMed Research Internatio­nal released a study that revealed long-term, moderate intensity exercise improved immune function and promoted anti-inflammato­ry changes in the body. Go on a 20-minute walk each day, join an exercise class, or try something gentle such as tai chi. Exercise comes in many forms — simply taking the stairs instead of the elevator or parking your car further from your destinatio­n can help.

DR. MICHELE BURKLUND is a doctor of naturopath­ic medicine and chief science officer at Puriya.

 ??  ?? Boost your immune system naturally with vitamins C and D to strengthen immune health and prevent illness.
Boost your immune system naturally with vitamins C and D to strengthen immune health and prevent illness.

Newspapers in English

Newspapers from United States