Deerfield Spa (Pennsylvania)
Jan Wolff, Owner/Director Deerfield Spa

What's stressing you out these days? Maybe the economy is the least of your worries. Maybe it's work, aging parents, kid stuff, relationship issues, home repairs, family disputes, too much on your to-do list, aches and pains or other health concerns. Whatever it is, add one more thing to list. The very fact that you're stressed out may put you at greater risk for getting sick. That's right, research suggests that long-standing, chronic, or prolonged stress that's not properly managed can compromise your body's ability to ward off illness.

A recent report of 276 volunteers exposed to a common cold virus showed that those who had been under stress for more than a month were most likely to get sick. In another study, children with a history of stress and recurrent colds were found to have lower localized immunity. Stress has also been found to stimulate immune-suppressing chemicals such as adrenaline.

Fortunately, research has also found that stress reducers such as meditation, relaxation, guided imagery, exercise, pleasurable social interactions, and hypnosis can effectively enhance immunity. A host of other healthy habits also have been shown to make a big impact on strengthening the immune system, such as good nutrition, exercise, rest, and reducing the effects of exposure to toxins.

Nutrition
Eating a well balanced diet is critical for a properly functioning immune system. The phytonutrients in fruits and vegetables are critical to enhance immunity as plant-based foods also give you important vitamins and minerals. A steady and balanced intake of essential vitamins and mineral helps to keep our immune systems working properly by providing us protection from infections and disease.

Fish, poultry, lean meat, low-fat dairy products, cereals and legumes (peas, lentils, beans) are all good sources of minerals. Foods such as cheese, eggs or liver, which supply vitamin A, and spinach, sweet potatoes or carrots, which are good sources of beta carotene, should also be eaten daily.

For good nutrition, eat plenty of: protein-rich foods, citrus fruits for vitamin C, vegetable oils for vitamin E, and spinach, sweet potatoes, and carrots for beta carotene. Cut down on: animal fats, sugar, alcohol, caffeine, and highly processed carbohydrates.

Get plenty of vitamin C - some experts say up to 1000 to 2000 mg per day, but check with your doctor to see what's right for you. Up to 200 mg daily has been shown to increase levels of immunoglobulin - blood proteins produced by the immune system that act as disease fighting antibodies. Vitamin D (obtained from oily fish) and vitamin E (in olive oil, nuts, avocados and whole grain cereals) are also vital to the immune system's effectiveness, as are essential fatty acids found in vegetable oils and fish oils.

One of the most common nutrient deficiencies which affects the immune system is a lack of zinc. Pumpkin seeds, lean beef, and oysters are rich sources of zinc. And be sure that you are getting 400 mg of magnesium a day. Magnesium is involved in transmission of nerve impulses within the body. Food sources are legumes, grains, dark green vegetables, and nuts.

If your diet is not sufficient, a good multi-vitamin can help you meet all these daily requirements. A recent study among elderly people showed that a multi-vitamin and mineral supplement improved their immune responses.

Avoid excessive intake of alcohol and caffeine, both of which might interfere in the normal functioning of various body processes.

Exercise
A regular exercise program is a powerful means of increasing immune function. Experts recommend working out for 25 to 30 minutes most days of the week to build a strong immune system. We all know how invigorated and strong we feel when we're getting in better shape. Overall fitness creates reserve capacity that not only serves as a buffer against disease but also helps us recover more quickly from illness. Exercise also has been credited with reducing the amount of stress hormones released in our system. These stress hormones can wreak havoc on our immune systems. Exercise improves circulation and cell function, while reducing body fat - a powerful combination in protecting against disease.

Rest
For a healthy functioning immune system, get plenty of rest. Current research suggests at least seven hours a night. Your body needs rest from the stress and strain of daily life to get recharged. We depend on adequate restful sleep to restore our bodies and refresh our minds. During deep sleep, our bodies release potent immune-enhancing substances that strengthen immune function. It is especially important to get additional rest when we are ill. Women generally tend to ignore this aspect of good health due to heavy demands placed upon them both at work and at home. The result becomes obvious through signs of extreme exhaustion, irritability, sometimes panic, and the occasional melt-down.

Water
Exposure to environmental toxins is one more reason that drinking plenty of water is so important - six to eight glasses per day. Body fluids, made up mostly of water, bring beneficial nutrients to all the body's systems and carry away waste in the form of urine. Water is also necessary for many chemical reactions in the body. It can act as a lubricant around joints and protect sensitive tissues and organs, including the spinal cord, and eyes. It is absolutely essential to stay well hydrated throughout the day.

Finally, there are no substitutes for adopting healthy habits like regular hand washing, seeing your doctor for a well visit once a year, and avoiding unnecessary exposure to germs. Listen to your body and seek professional medical attention at the first sign of any kind of illness, as it's usually easier to fend off larger issues by addressing things sooner rather than later. Our bodies are incredibly resilient, and with a little extra help from us, we can keep them humming like well oiled machines well into our golden years.

www.deerfieldspa.com
(800)852-4494 (570) 223-0160
deerspa@ptd.net