Staying healthy throughout the Winter and Fall season is complicated. That's why we see so much conflicting information about what foods and supplements to take and which flu shot is best for us. What we do know is that about 20% of Americans will get the flu in an average year and more than 1/2 will be 65 or older. The flu shot, though recommended, isn't enough protection. The 2012-2013 flu shot varied in its effectiveness for age groups. It was 50% protective for people between the ages of 60 and 64 but only 9% protective for everyone over 65. We also know that aging is connected to reduced immune reactions which leaves us increasingly vulnerable to illness, food poisoning, and a number of other immune related health troubles. Even in this remarkable age of medical technology and discovery scientists don't know enough about how our immune system interconnects with our miraculous bodies resulting in a hesitance to tell us exactly how to boost immunity or protect from flu. What then can we do to strengthen ourselves against Winter viruses?
Health professionals agree that our bodies are equipped with a natural defense system that can be strengthened by initiating a few basic strategies: cultivating an exercise habit, eating good nutrition, implementing stress management, staying away from the drugs and cigarettes, moderating alcohol use and, lastly, making adequate time for sleep! How to achieve these goals and how much of them creates optimum immune benefit varies with individuals. What's right for one body may be wrong for another. Experiment and you'll find the right balance. The more immune system support strategies you can integrate the stronger your body will be to defend against a Winter of colds and flu.
Perhaps the highest priority for defense against illness is exercise. Recently it's been shown that just 20 minutes of exercise daily is all it takes to trigger healthful results. Aerobic exercise is the best but we're not all runners or walkers. What we can do, all of us, is wiggle 20 minutes of exercise out of every day. Faced with elevator or stairs take the stairs. Is it faster to drive to a destination than walk? That thought is your flag to walk anyway. March while you're on the phone or dance while you're making dinner. Don't settle for polite inactivity. Take back your time by moving when you're engaged in the tedium of every day life.
Nutrition is also fundamental in establishing immune strength. Basic nutrition needs are agreed on and endorsed by the Centers for Disease Control (CDC). The CDC promotes nutrition because diet impacts immunity. Beyond the basics, though, it's easy to find controversy about what particular foods or supplements are most useful in warding off flu or colds. Some popular choices like echinacea, vitamin C, garlic, probiotics and so forth lack the rigorous studies that attract doctor endorsements. We know our own bodies best and if it seems to be working for us we'll probably keep using it with or without scientific validation. Popular embrace of various healing foods and supplements is pushing medicine toward broader explorations of "natural" healing methods which will lead to more conclusive guidance in the near future. Meanwhile paying attention to the basic nutritional balance on your plate, regardless what particular foods you choose to fulfill it, is key to staying healthy in flu and cold season.
Our immune system weakens as we age and consequently stress can have greater influence on our health. We may also encounter higher chronic stress episodes such as unemployment, long term financial worry, loss of functionality, or caregiving for family members and loved ones. These experiences, unlike many other temporary or distant stresses, suppress the immune system. How we manage stress is highly individual. Some people practice meditation others laugh. At times we may work too much and eat or drink too much in reaction to stress. These responses weaken our bodies and create vulnerability. It may not seem possible or practical to change the sources of our stress but with effort and focus most of us can find healthy outlets or new ways to face our challenges that eases their impact on our body. If you're in a position of chronic stress try working one of the 6 stress management strategies at this site, or consult the broader techniques suggested at Mayo Clinic or Medline. Dive into a strategy and ease your stress to strengthen your body against winter illness.
Maybe you've got exercise in your life and you're eating well, you don't smoke or drink much and you've found ways to cope with your stress, wonderful. The last step in guarding your immune system is to get between 7 and 9 hours of nightly sleep. Many people say they don't need that much sleep but, in fact, our bodies do. As NBC nightly news reported, the CDC now lists insufficient sleep as a Public Health Epidemic. In their latest national health survey 30% of adults reported less than 6 hours of sleep each night. Sleep deficiency can be dangerous to ourselves and others and weakens our immune system. According to the Mayo Clinic sleep manufactures proteins that help us ward off viruses and stress. When we don't get good sleep or enough sleep we lose out on building stores of those proteins that help us mount a healthy defense.
If you've had a bad virus in the past think back to your sleep, eating, and exercise at the time. Our bodies have a natural immune system but it needs our help and maintenance. More of our conscious support is needed as the immune system weakens with age. Flu shots help but, as we've discovered, they're less then 10% effective in protecting older Americans. By committing to the support of our natural defenses we can ward off weaker viruses and rebound quicker from the ones that hold on.
