This month we take some time to prioritize the health of our immune system which protects us from all kinds of illnesses and infections daily. There are many small, simple steps you can take to boost your immune system which add up to big benefits in the long run. The three most powerful ways to support immune system health (and overall health) are prioritizing fruits and vegetables, moving your body regularly and joyfully, and indulging in rest. Learn more below!
- Prioritizing Fruits and Vegetables: Fruits and veggies are packed with important nutrients that our bodies need to function. They contain antioxidants, which are powerful compounds that can actively boost the functionality of our immune system.1 Antioxidants can often be identified by the pigment of fruits and vegetables: lycopene (red), beta-carotene (orange), anthocyanin (purple), and anthoxanthin (white), to name a few. There are many types of antioxidants present in fruits and vegetables, some even serve as essential nutrients such as Vitamin C and E. Another important nutrient that’s abundant in fruits and vegetables is fiber which can serve as a pre-biotic and helps increase the “good” bacteria in out gut that comes from probiotics. The skin of fruits and vegetables are generally higher in fiber, so it is important to eat whole fruits and vegetables and not rely solely on supplements to get your daily dose of vitamins, minerals, and antioxidants.
- Move Often and Joyfully: We’ve all heard that physical activity is good for us. While this is true, the unfortunate expectations of diet and body standards in our culture can take the joy out of movement. Often, exercising becomes a way to change our body rather than celebrating it. The pressure to change our bodies drains the fun out of exercise and drives people to engage in physical activity they do not enjoy. It’s important to recognize that this is not sustainable. To create sustainable change, we need to find body movement patterns that work for our life circumstances and bring us joy! This could be a quick morning walk before work, playing volleyball with friends in the park a few times a week, doing yard work, joining a roller-skating league, or any number of other activities. Your enjoyment, investment in your long-term health,2,3 and appreciation for all the things your body can do should take priority when incorporating physical activity into your routine.
- Indulge In Rest: There seem to be less hours in the day each year. Everyone is busy and our work and personal tasks lists are seemingly never completed. In America, there’s sometimes a cultural belief that working very hard very often is a respectable quality and something that we should all strive for. While it’s a great trait to be an engaged and effective employee, sometimes less is more! When we put self-care and rest on the back-burner, your health can suffer. When we push ourselves too hard, we risk reaching burnout, which can be a far greater detriment to our productivity than if we were to balance health and well-being with our other obligations. Additionally, burnout and pushing ourselves too hard can induce conditions of chronic stress in our bodies, which severely impacts the functionality of our immune system. We can be healthier partners, coworkers, and parents, and feel happier and more relaxed if we take the rest we need whenever we need it. Starting a bedtime routine and aiming to sleep 6-8 hours a night is a great start. Consistent exercise, a healthy diet, and a fixed schedule can also help to improve sleep quality. Rest for you may also look like taking time to yourself regularly, meditating, napping, or anything else that helps you feel rejuvenated. You deserve it, and you can rest assured knowing it will actively improve your health.4
Resources:
- Bendich A. Physiological role of antioxidants in the immune system. J Dairy Sci. 1993 Sep;76(9):2789-94. doi: 10.3168/jds.S0022-0302(93)77617-1. PMID: 8227682.
- Pedersen BK, Hoffman-Goetz L. Exercise and the immune system: regulation integration and adaption. Physiol Rev. 2000;80(3):1055–1081. doi: 10.1152/physrev.2000.80.3.1055.
- Leandro CG, Castro RM, Nascimento E, Pithon-Curi TC, Curi R. Adaptative mechanisms of the immune system in response to physical training. Rev Bras Med Esporte. 2007;13(5):343–348. doi: 10.1590/S1517-86922007000500012.
- Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. doi: 10.1007/s00424-011-1044-0. Epub 2011 Nov 10. PMID: 22071480; PMCID: PMC3256323.
Led by wellness experts within our campus community, WellCats is your FREE employee wellness program designed to help you improve your overall health and well-being. Head to the WellCats website to learn more about what we offer!