Boosting the Immune System: What to add and what to subtract?!

"The best and most efficient pharmacy, is within your own system."
​-Robert C. Peale

In these crazy Covid times, two of the main day to day things that everyone wants support with are stress relief and immune boosting.  People are wanting to stay healthy, and the thought of getting sick, even if it isn't Covid, is causing many people a great deal of stress.  So today we'll focus on simple everyday things you can do to support both!

Whenever we talk to patients about self-care, we always ask, "What can you add and what can you subtract?" Often in our 'quick fix' culture, we want a pill to pop that will fix all of our ails, but the real change comes from shifts in lifestyle and mindset.  Sometimes it's more powerful to UN-DO something that is causing you harm than it is to add something new, even if it is healthy.  So I'll start there and then give some simple things you can add to your life that will enhance your immunity and calm stress!

MOST IMPORTANT THINGS TO 'UN-DO' TO BOOST IMMUNE AND CALM STRESS:

1. Cut back on sugar:  Sugar is inflammatory so will increase pain, upset digestion and suppress the immune system with regular consumption.  Allowing the occasional treat is fine, but many people will 'stress eat' sugar as an addictive habit that can be relaxing in the short term, but increase stress & anxiety in the long term.  
2. Stop overbooking your life:  Having a full and abundant life with lots of activities is great, but can definitely go too far!  Having time to relax, unwind and do nothing is calming to your nervous system and can have benefits for your health.  If you have children doing a million different after school activities, see if you can try and limit it to one or two, because it's also beneficial for them to just unwind and relax!
3. Drink less alcohol:  Many people started drinking more during the Covid lockdowns and the habit just persisted.  Alcohol is another substance that is relaxing in the moment, but can exacerbate stress, anxiety & depression if consumed too frequently.  Alcohol also disrupts the body's immune system, making it more susceptible to illness.  In addition, it can make it harder for your body to fight off illness & can even accelerate certain diseases.  The once in awhile drink for many is fine, but cut back if your drinking has become too regular of a habit.  And of course, if you think that you need help with a drinking addiction, call your doctor for guidance or call 1-800- 662- HELP.

MOST IMPORTANT THINGS YOU CAN DO TO BOOST IMMUNE & CALM STRESS:

1. Soak in the sunshine:  Most people understand that vitamin D is good for us, but I want to tell you that it's REALLY, REALLY good for us!!  Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. Yes vitamin D is good for your bones, mood and immune system but beyond that it also helps prevents heart disease, certain cancers, type 1 & 2 diabetes as well as lowering blood pressure!  Of course in the winter months, it's really important to supplement vitamin D since the angle of the sun is not strong enough to give all of the needed benefits.  This can contribute to increased incidents of catching colds & viruses, as well as increasing the incidence of seasonal depression.  Good unfortified food sources of vitamin D are oily fish, grass fed beef & egg yolks.  At the clinic we carry a very good Thorne vitamin D supplement that can carry you through the darker months!
2. Eat LOTS of fruits & veggies:  Yes we all know that it's important to eat a healthy diet, but when life gets busy as it is for many now, sometimes regular consumption of good fresh foods just doesn't happen like it should. Eating a fresh plant-based diet is great for your body and mind. It really is true that you are what you eat!  The way I make sure this happens for myself and my family, is to prep as much in advance as possible.  When you get your big bag of organic carrots, take a few minutes to wash, cut and prep some to put in a container so the kids can 'grab and go' something healthy.  Pre-washing and cutting dark leafy greens are also a great way to make sure they are getting integrated into your diet on a more regular basis.  Believe me I get it, preparing meals can be time consuming and when cutting corners, sometimes the most labor intensive veggie prep can be the first thing out the window, but it is so worth it to find the time!  
3. ​Get more sleep:  As the days get shorter, it should be the most intuitive thing to crawl into bed early and get a little extra sleep.  Well it turns out that more sleep in the winter is the most natural thing you can do for your body.  With less sunlight, your body actually produces more melatonin. Sleep helps your body detoxify and activates immune activity, making it extra important during winter when the chances of getting sick increase exponentially.  Regular sleep also regulates appetite, weight and helps combat the winter blues.  So enjoy some extra time in bed and your body and mind will definitely benefit from it!  (For those of you who WANT more sleep, but are struggling to get it, regular acupuncture & certain herbal formulas that we carry can help.)

We hope you are all enjoying your fall and taking good care of yourselves!  This has been a long and stressful stretch more most people, so anything you can do to be kind to yourselves and nurture your self-care is that much more important!  Open Circle is here for you to support your wellness this winter so please get in touch if we can help with acupuncture, herbs, supplements or cupping treatments!