{"id":973,"date":"2022-11-07T08:00:00","date_gmt":"2022-11-07T15:00:00","guid":{"rendered":"https:\/\/wildricewellness.com\/?p=973"},"modified":"2023-04-10T06:20:29","modified_gmt":"2023-04-10T12:20:29","slug":"how-to-support-a-healthy-immune-system","status":"publish","type":"post","link":"https:\/\/wildricewellness.com\/how-to-support-a-healthy-immune-system\/","title":{"rendered":"How to Support a Healthy Immune System"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"973\" class=\"elementor elementor-973\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fe07731 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"fe07731\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b4296b3\" data-id=\"b4296b3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-14af651 elementor-widget elementor-widget-text-editor\" data-id=\"14af651\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 25-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><strong>How to Support a Healthy Immune System<\/strong><\/p><p>A healthy immune system is more than just taking the right supplements. Since we are in the thick of cold and flu season and COVID19 is still on our minds, I thought it would be a good time to discuss immune health and how to support it. So, what can we do to boost our immune system and what should you do if you get sick with a virus or bacterial infection this winter? First let\u2019s discuss what a healthy immune system looks like. a healthy immune system is a detective looking for stranger signals and mounts a response if it identifies a signal as dangerous. It is also homeodynamic and tightly controlled by genomic and enzymatic mechanisms to keep tight regulation. Healthy immunity is restorative and able to repair damage from injury. And lastly, a healthy immune system is tolerant or actively unresponsive to substances that enter the body that are not dangerous like food, healthy bacteria, and our own tissue and cells. When the immune system is activated, inflammation is occurring and while we hear all the time that we need to reduce inflammation, and that is true, we do need some inflammation to help us fight off infections, wounds, and injuries. So while too much inflammation is bad, turning off all inflammation is also not a good thing.\u00a0<\/p><p>Now that we have covered what a healthy immune system is, let\u2019s discuss what we can do to keep it functioning optimally. I bet you can list at least a half dozen supplements you\u2019ve seen in the headlines but my first advice is to go back to the basics. Lifestyle choices we make have a far greater impact on our immune systems functioning than any supplement we can take (and trust me, there are good supplements that I will recommend in my post next week!).<\/p><ul><li>Sleep: This is probably the single most important thing to focus on. Sleep is a natural anti-inflammatory. Even just one poor night sleep can lead to an impaired immune response if you encounter a virus or infection this season. Aim for 7-8 hours per night and try to maintain the same sleep and awake times as much as possible.<\/li><li>Nutrition: Food is information, and it can either fight inflammation or contribute to inflammation with a direct response to our immune system\u2019s ability to right off viruses and bacteria. For example, eating foods that are high glycemic (think high sugar, refined carbohydrate foods) has a direct correlation with inflammation in the body that we can see on laboratory values. Conversely, a diet high in antioxidants from fruits and vegetables is associated with a decrease in inflammation.\u00a0 We are what we eat (and what our microbiome eats). It should go without saying but eating a well balanced, healthy and diverse diet supports a healthy microbiome which in turn supports your immune system in so many ways! There was a study from 2021 that looked at the diversity of the microbiome and found that the lower the diversity the increased severity of COVID19 symptoms. Food matters! To support the microbiome it is important to incorporate a variety of probiotic foods (yogurt, kefir, fermented foods like sauerkraut and kimchi, kombucha, fermented cheeses) and prebiotic fiber (green-ish bananas, asparagus, garlic, onions, leeks, oats, apples, flax seeds) and phytonutrients from a rainbow assortment of fruits and vegetables.<\/li><li>Exercise: Exercise can have a profound effect on our immune system&#8217;s ability to function optimally. It has been shown that prolonged periods of intense exercise can depress the immune system but moderate intensity has been found to be beneficial. Exercise reduces systemic inflammation and reduces the risk of infection by increasing circulation of infection-fighting while blood cells and antibodies, improves overall circulation and decreases stress hormones. Another large study looking at COVID19 and exercise,\u00a0 showed that physical inactivity was associated with more severe outcomes with SARS-COV-2 infection including hospitalization, ICU admission and death. Those who exercised 150 minutes per week had the most protection but even those who exercised for just 10 minutes had some degree protection. So get in some regular, moderate intensity exercise, preferably outside in the sunshine so you can get some natural Vitamin D synthesis!<\/li><li>Stress reduction: Sympathetic activity (aka fight or flight mode) suppresses the immune system and it is not uncommon these days for individuals who are chronically stressed to be in a constant state of fight or flight which can suppress the immune system, making it more likely to get sick. Practicing meditation or mindfulness, connecting with loved ones, and exercising can all help to reduce chronic stress.\u00a0<\/li><\/ul><p>Here&#8217;s a list of my favorite natural remedies for upper respiratory symptom relief if a cold does hit:<\/p><ul><li>Running a humidifier, especially at nighttime<\/li><li>Neti pot or Neil-Med sinus rinses for nasal congestion<\/li><li>Menthol rubs or essential oils (peppermint, eucalyptus)<\/li><li>Salt water gargling for sore throat<\/li><li>Steamy showers to open up the airways<\/li><li>Honey- preferably raw -is helpful for coughs and sore throats, reduces inflammation of mucous membranes and has antioxidant properties\u00a0<\/li><li>Soothing teas: peppermint or chamomile (Pique tea has a Mint Green Tea that I love)<\/li><li>Maintaining good hydration helps to loosen up secretions<\/li><li>Bone broth\/soups &#8211; offer hydration and good nutrition and they are easy to consume when sick. Sipping on a hot broth acts as a natural decongestant\u00a0<\/li><\/ul><p>Stay tuned for next weeks post when we will dive into my favorite immune boosting supplements!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd6702b elementor-widget elementor-widget-text-editor\" data-id=\"cd6702b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p style=\"text-align: center;\">To make sure your immune system is on track this winter, book a free 15 minute discovery call today to see what Wild Rice Wellness has to offer!<\/p><p>\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6df8625 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"6df8625\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-391a965\" data-id=\"391a965\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4017009 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"4017009\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/my.practicebetter.io\/#\/631f382bfc78b7f10f31d754\/bookings\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Book Here<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-01bf639 elementor-widget elementor-widget-text-editor\" data-id=\"01bf639\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>To learn\u00a0 more about Alison Percowycz, MSN, FNP and Functional Medicine visit our <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/wildricewellness.com\/about\/\"><strong>ABOUT<\/strong><\/a><\/span> page!\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c55d4cd elementor-widget elementor-widget-text-editor\" data-id=\"c55d4cd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>References:<\/p><ul><li>Besedovsky L, Lange T, Born J. Sleep and immune function. <em>Pflugers Arch<\/em>. 2011;463(1):121-137. doi:<a href=\"https:\/\/doi.org\/10.1007\/s00424-011-1044-0\">10.1007\/s00424-011-1044-0<\/a><\/li><li>Sallis R, Young DR, Tartof SY<em>, et al. British Journal of Sports Medicine. <\/em>2021. Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48 440 adult patients;<strong>55:<\/strong>1099-1105.<\/li><li>Zin\u00f6cker MK, Lindseth IA. The Western Diet-Microbiome-Host Interaction and Its Role in Metabolic Disease. Nutrients. 2018 Mar 17;10(3):365. doi: 10.3390\/nu10030365.<\/li><li>Towers AE, Freund GG. Nutritional psychoneuroimmunology: Is the inflammasome a critical convergence point for stress and nutritional dysregulation?.<em>Curr Opin Behav Sci<\/em>. 2019;28:20\u201324. doi:10.1016\/j.cobeha.2019.01.014<\/li><li>Aljada A, Mohanty P, Ghanim H, et al. Increase in intranuclear nuclear factor kappaB and decrease in inhibitor kappaB in mononuclear cells after a mixed meal: evidence for a proinflammatory effect. <em>Am J Clin Nutr<\/em>. 2004 Apr;79(4):682-90.<\/li><li>Liu S, Manson JE, Buring JE, Stampfer MJ, Willett WC, Ridker PM. Relation between a diet with a high glycemic load and plasmaconcentrations of high-sensitivity C-reactive protein in middle-aged women. <em>Am J Clin Nutr. <\/em>2002 Mar;75(3):492-8.<\/li><li>Neuhouser ML, Schwarz Y, Wang C, et al, A low-glycemic load diet reduces serum C-reactive protein and modestly increases adiponectin in overweight and obese adults<em>. J Nutr. <\/em>2012 Feb;142f(2):369-74.<\/li><li>Du H, van der A DL, van Bakel MM, et. al,\u00a0 Glycemic index and glycemic load in relation to food and nutrient intake and metabolic risk factors in a Dutch population<em>. Am J Clin Nutr. <\/em>2008 Mar;87(3):655-61.<\/li><li>Julia C, Meunier N, Touvier M, et al. Dietary patterns and risk of elevated C-reactive protein concentrations 12 years later.<em>British Journal of Nutrition<\/em>. 2013;110(04):747-754.<\/li><li>Chastin SFM, Abaraogu U, Bourgois JG, et al. Effects of regular physical activity on the immune system, vaccination and risk of community-acquired infectious disease in the general population: systematic review and meta-analysis. <em>Sports Med<\/em>. 2021;51(8):1673-1686. <a href=\"https:\/\/doi.org\/10.1007\/s40279-021-01466-1%20\">doi:10.1007\/s40279-021-01466-1<\/a>.<\/li><li>Exercise and immunity. MedlinePlus. Updated March 4, 2020. Accessed October 20, 2022. <a href=\"https:\/\/medlineplus.gov\/ency\/article\/007165.htm\">https:\/\/medlineplus.gov\/ency\/article\/007165.htm<\/a><\/li><li>Gleeson M. Effects of exercise on immune function and risk of infection. Mysportscience. Published September 26, 2016. Accessed October 20, 2022. <a href=\"http:\/\/www.mysportscience.com\/single-post\/2016\/09\/25\/Strategies-to-reduce-illness-risk-in-athletes-Part-1-Behavioural-lifestyle-and-medical-strategies\">http:\/\/www.mysportscience.com\/single-post\/2016\/09\/25\/Strategies-to-reduce-illness-risk-in-athletes-Part-1-Behavioural-lifestyle-and-medical-strategies<\/a><\/li><li>6 at-home remedies to ease your sore throat. Penn Medicine. Published January 8, 2018. Accessed October 20, 2022. <a href=\"https:\/\/www.pennmedicine.org\/updates\/blogs\/health-and-wellness\/2018\/february\/sore-throat\">https:\/\/www.pennmedicine.org\/updates\/blogs\/health-and-wellness\/2018\/february\/sore-throat<\/a><\/li><li>What happens when your immune system gets stressed out? Cleveland Clinic. Published March 1, 2017. Accessed October 20, 2022. <a href=\"https:\/\/health.clevelandclinic.org\/what-happens-when-your-immune-system-gets-stressed-out\/\">https:\/\/health.clevelandclinic.org\/what-happens-when-your-immune-system-gets-stressed-out\/<\/a><\/li><li>Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: a review. <em>EXCLI J<\/em>. 2017;16:1057-1072. doi:<a href=\"https:\/\/doi.org\/10.17179\/excli2017-480\">10.17179\/excli2017-480<\/a><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a0e2429 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"a0e2429\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2073b87\" data-id=\"2073b87\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>How to Support a Healthy Immune System A healthy immune system is more than just taking the right supplements. Since we are in the thick of cold and flu season and COVID19 is still on our minds, I thought it would be a good time to discuss immune health and&#8230;<\/p>\n","protected":false},"author":2,"featured_media":965,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[23,20],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Support a Healthy Immune System - Wild Rice Wellness<\/title>\n<meta name=\"description\" content=\"Lifestyle factors such as sleep, exercise and nutrition play a big role in maintaining a healthy immune system. 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