Supporting Our Immune Systems…simple and free
I first wrote the list below 5 years ago when we were at the beginning of the worldwide journey through COVID-19.These simple ways of supporting the our immune systems had been known to many at that time, some for generations. They continue to be a great support to the immune system’s strength and resiliency. They are free and some take only a minute or two throughout the day.
Winter seems like a wonderful time for a review….
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 our shoulders relax, we are changing our chemistry and reducing stress in the body. 2-3 of these deep breaths throughout your day can help reduce 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 some water, Follow Through.
3. Movement. 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. Walking, jumping, laughing, dancing, and physical play are simple ways to support lymphatic flow.
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, to your upper left and to your 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. Sunlight helps T-cells (immune cells) move and function better by stimulating hydrogen peroxide, which acts as a signal, increasing intra-cellular calcium, which makes the T-cells move faster and more effectively. This highlights a direct way sunlight boosts immunity, independent of vitamin D synthesis.
7. Forrest Bathing Inhaling phytoncides (airborne chemicals from trees) stimulates your body to produce more Natural Killer (NK) cells and anti-cancer proteins, boosting your immune defense. Also, experiencing awe in beautiful settings reduces pro-inflammatory cytokines, according to a UC Berkeley study.
In addition, being in nature lowers stress hormones (like cortisol), which otherwise suppress white blood cell activity, according to the New York State Department of Environmental Conservation (NYSDEC).
8. 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 to a busy left brain day. (Even better when combined with #1)
9. 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.
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.
11. Read ‘Our Green Heart, The Soul and Science of Forests by Diana Beresford-Kroeger for a beautiful book about the healing properties of the forest. And, if you love the sound of the Irish brogue as much as I do, she also narrates the audio version!
