In the light of current events, maintaining a healthy immune system has come to the forefront of personal health and wellness goals for many people. Joseph Pilates advises that, “The man who uses intelligence with respect to his diet, his sleep habits, and who exercises properly, is beyond question of doubt taking the very best preventative medicines provided so freely and abundantly by nature.” Here are some practical and economic tips for keeping your body’s natural defense system operating at peak. These suggestions are easy to include in your routine at home.
1) Follow the 8×8 rule of drinking water. Drinking eight eight-ounce glasses per day flushes out the toxins, free radicals, and bacteria that weaken immune function. Consumed water also delivers much needed oxygen throughout the entire body and produces lymph fluid which will help to carry toxic waste out of the body.
2) Add cut lemon and lime wedges to your water. These citrus fruits contain high levels of antioxidants and vitamin C. Drinking these juices will aid in the absorption of iron and assist with cell repair and wound healing through collagen production.
3) Sleep for at least seven hours every night. Deep and consistent sleep will directly improve immune response against viral infections through the production of T-cells. Conversely, studies show that sleeping for less than seven hours per night keeps stress hormones high and T-Cell production low, both of which increase vulnerability to infection.
4) Put your legs up on the wall for 5-15 minutes every day to supercharge your lymphatic system. This is a simple restorative yoga pose for which you don’t need strength or flexibility. Just lay on the floor with your legs raised and propped up against the wall to help your body circulate white blood cell enriched lymph fluid. This fluid whisks away viruses, bacteria, and toxins from the body. It is only pumped through the body with movement, so it is vital to assist the body through regular exercise and an inversion pose such as this to keep your immune system functioning well.
5) Practice kindness and forgiveness, for yourself and others. Research studies show that practicing, receiving, or even observing acts of kindness will increase the body’s immune defenses and decrease the amount of illness recovery time.
The path to kindness is paved by the release of hostility through forgiveness. Hanging on to grudges weakens the immune system by keeping the nervous system in a state of fight or flight. This interferes with the ability of the nervous system to regulate the immune cells associated with the gut. If hurt and disappointment have left a knot in your stomach, it is important for your health that you seek to let it go. As Marianne Williamson said, “forgiveness is the ultimate preventative medicine as well as the greatest healer.”
Ramona Allen, owner of Gorham Reflexology, is a certified Reflexologist. Her passion for sharing the art of self-care and stress reduction grew from her undergraduate studies in psychology and health and wellness coaching at Liberty University.