Immune System Health

As I write this, those of us in the United States are at the beginning of a journey that many in the world have been on for a while. There is wonderful information available about how our habits can help to contain COVID-19.

There are also many simple things we can do to support our immune system’s strength and resiliency. Below are a few of my favorites. Like washing our hands, they are mostly free and take only a minute or two throughout the day.

1.   Breathe deeply. One of the biggest drains on our immune system (and our thinking!) is worry. When we take a few seconds to close our eyes, inhale slowly and fully enough that the belly moves and we relax our shoulders, we are changing our chemistry and reducing anxiety in the body. Take 2-3 of these deep breaths throughout your day to relieve the stress that builds up. Easy to do while waiting in line, or sitting at a traffic light.

2.   Stay hydrated. The right amount is the amount your body wants. It is hard to notice the signs of thirst when we are busy or upset. However, if you notice a passing thought to have something to drink, Follow Through.

3.   Move your body. Two of the primary functions of the lymphatic system are to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body, and to transport cellular waste to the bloodstream for removal. The lymph moves because we move. Just as a moving stream is less likely to stagnate, our bodies stay healthier when we move. Walking, jumping, laughing, dancing and playing are simple ways to move lymph. Using a rebounder (a small trampoline) is another. If you have one, 30 seconds to a minute every hour you are home will do amazing things for your lymph system as well as your energy level. If you don’t have a rebounder, you can create a similar effect sitting on your bed. This is not about jumping hard. To get a sense of how much to bounce, hold a glass of water that is almost full while bouncing and don’t spill any. This will do the job of supporting the movement of lymph through the nooks and crannies in your body. Nutrients in. Garbage out.

4.   Stretch and move your body. Morning stretches throughout the day facilitate the movement of lymph and oxygen-rich blood throughout the body. Reach overhead, reach to your upper left and upper right. Plant your feet and swing your arms side to side. Move in ways that feel good. This is different than ‘getting exercise’. This is about incorporating 15 seconds of movement throughout your day….every hour or two is ideal. Yes, only 15 seconds. And Yes, every hour or two (except while sleeping).

6.   Get sunshine on your skin. The sun is healing in many ways that we know about, one of which is to support your immune system. If you are bundled up, close your eyes and really feel the warmth of the sun on your face, knowing that the chemical changes it creates are carried throughout your body. A few minutes a day can make a difference.

7.   Use your voice. Though traditional cultures have known for eons, there is now plenty of evidence about the effects of vibration and sound on the body, and how our own sound is the most beneficial. Also, humming and singing are more right-brain activities that bring relaxation as well. (See #1) 

8. Tapping on your chest. Both the Vagus Nerve and the Thymus are crucial to immune health and are located under the breast bone. Tapping and/or gentle thumping with a closed fist throughout your day stimulates these important parts of our immune response.

9. Some essential oils have anti-viral qualities, essential oils like TeaTree, Marjoram, Clary Sage, Anise, Thyme, Lavender and Oregano. Here are two links to research articles from PubMed, the National Institute for Health’s research publication website. I know that a lot of cleaning agents are temporarily unavailable in stores right now. Some of these essential oils may help in maintaining a clean environment.

https://www.ncbi.nlm.nih.gov/pubmed/31195112

https://www.ncbi.nlm.nih.gov/pubmed/30584499

10. Allow your heart to be softened Take a moment to see the beauty in the sunset. Smell the rain. Offer a smile to a stranger. Send a card to a loved one. Let those you love know you love them. All of these things make us healthier because of the chemicals they release in the body… because they touch our hearts.