With the colder weather upon us we're likely to find ourselves dealing with more cold and flu viruses that lead to symptoms like a runny or blocked nose, sore throat, temperature, low mood, lethargy and headaches.
Being exposed to the viruses behind colds and flu are almost inevitable, but for most of us our immune system is capable of fighting them off before we know we've been exposed to them.
That's because our body has a very clever system built into it that recognises and responds to threats to our health. White blood cells are our first line of defense that travel through our circulatory system looking for bacteria, parasitic viruses and fungi. This amazing system works 24/7 without us needing to tell it to, defending us from outside invaders and responding to inflammatory stressors.
As you would expect, healthy bodies are significantly better at dealing with exposure to cold and flu viruses than compromised ones. This is because healthy bodies are working at or close to full capacity whereas a compromised body may be working at as little as 20% capacity (more if we are immunosuppressed). By low capacity we mean:
our external defense mechanisms let more virus particles in
we have a weak internal defence and are therefore exposed to much higher levels in our blood stream meaning more severe symptoms
we have a slow response meaning it takes longer to be cleared out
the virus never fully leaves, with in some cases a residual load remaining that keeps us perpetually sick.
Bearing in mind that by design we are a self-regenerating organism, looking after our immune system so it can look after us becomes an important priority.
Much of what supports our immune system supports our ability to function generally. Here are some important known contributors to immune health. Taking short cuts on these are likely to result in a compromised immune system at some point, even if it's not immediately obvious:
Adequate sleep: this amount will vary from person to person but will be ~ 8 hours. You'll know if you are getting enough sleep when you don't need an alarm to wake, feel refreshed and alert throughout the day, your mood is generally good and you aren't reliant on caffeine to stay awake.
Exercise: gentle daily exercise circulates white blood cells throughout your body finding viruses quickly and enabling a rapid response. Being sedentary impedes this ability. Excessive exercise can also be a stressor if not enough quality recovery time and nutrition is allowed.
Meeting your nutrient requirements: each of us require different nutrient levels to support the way we live. You'll know you are meeting your nutritional needs if you have healthy bones, skin, hair, nails and joints, good digestive health, bright eyes, upbeat mood, good energy levels and are able to stay focused and attentive throughout the day.
Hydration: supports our detox mechanisms transporting waste products out the system and enabling cell health. You know if you're adequately hydrated if you urine is clear and pale and you your skin tone is plump. Aim to drink when thirsty and ensure you compensate for dehydrating beverages like coffee and alcohol or activities like hot weather or exercise.
Good mental health: stress produces cortisol in the body, shutting down our immune system to divert resources to our muscles to fight or flee, and our imagination to problem solve. A busy and stressful lifestyle and / or unresolved trauma is linked to chronically elevated cortisol levels, meaning our immune system is shut down and we're vulnerable to attack. Our body can either fight our life (real or imagined), or the viruses it's exposed to. It cannot do both, and fighting life will always win.
Friends and connections: socialising is great way to boost our oxytocin, dopamine, serotonin and endorphins - all hormones that make us feel good and have a positive effect on our body's ability to function. Feelings of love and connection are supportive and nurturing to our nervous system, which is in charge of our immune system, so it makes sense to give it what it needs to perform at it's best!
However, the ultimate trick that I would share during the cold and flu season is to rest, when you first get symptoms. Sadly the marketing of some cold remedies has encouraged us to take their product and go to work anyway, rather than dropping external responsibilities to prioritise giving our immune system the time and energy it needs to do it's job.
Learnt to listen
Since my chronic fatigue in my teens and 20's I've learnt to listen more closely to my body, rather than bludgeon my way through life hoping I will get away with it. The beliefs that drove me to keep going despite being ill had to be challenged one by one to learn whether they were actually true or something I'd learnt. Beliefs such as "I must show up regardless" or "only weak people take a day off sick" were very real for me. Each time I caught myself thinking I should carry on when I wasn't well, I had to consciously and bravely challenge my thinking to find out whether my assumptions were true or just felt true because I had never known anything different?
Now I take recuperative measures on the first symptoms of a cold (sniffly nose, low mood), not after I'm at full blown symptoms. This much smaller intervention (usually a bit more rest, some echinacea and a vitamin C boost) frequently saves me having to take a day off later on. An easy win in my book.
Finally, I don't intend to push myself to the point my immune system is compromised any more. My passion for life drives me now, not pleasing others and sacrificing myself to be accepted. Having had Chronic Fatigue (where my body was too compromised to even exhibit the symptoms of a cold for years), I've come to realise health is the one thing I'm not willing to trade. That's because without it, I don't get to do all the other stuff that I like doing, like teaching Reiki, supporting friends and family and doing fun sports.
Of course, it all makes perfect sense that we need to be proactive about health before we get ill, but we rarely see that importance until our health has gone. If you take anything away from this blog, I hope that it is that your health is important, and that recovery to a better level of health is possible if you are willing to strive for it.
Kommentare