By Jamie Jablonowski, MPH, BSN, RN
As we continue to wage war against the coronavirus and flu season heads toward us, we may feel defenseless. While we check our stocks of hand sanitizer and grab our masks, we can take some solace in the fact that our immune system is already prepared for battle against potential infections this winter.
Gary L. Gross, M.D., an allergist and immunologist of Allergy Partners of NJ, P.C. located in Ocean and Middletown who has been in practice for over 30 years, explained that the immune system is a complex network of cells, tissues and organs. Our immune system comprises organs like the skin that provide a physical barrier against germs, he said. If those barriers are breached, such as a virus entering through the mouth or nose, protein and cells in the bloodstream help us fight infection.
While there are many supplements and teas claiming to quickly “boost” immunity, most experts agree that keeping your immune system strong is a long-term process. Jun Yang, M.D., an allergist and immunologist of Two Rivers Allergy and Asthma Group located in Tinton Falls, confirmed this and suggested several things individuals could do to ensure an overall healthy lifestyle.
Diet
According to Harvard Health, vitamin B6, vitamin C, vitamin E, magnesium and zinc all play an important role in maintaining immune function. While supplements are available, it is best to obtain these vitamins and minerals through a healthy diet. If considering supplementation, always make sure to consult your physician.
Yang added that individuals should make sure to stay well hydrated and mindful of alcohol consumption. “If you are a regular wine drinker, I would not recommend you increase,” said Yang.
Exercise
With colder weather approaching and gyms operating at limiting capacity, it can be challenging to exercise consistently. But Yang clarified: “We are not asking you to be an Olympic athlete. You don’t need to have extreme strength of exercise as long as you have more activity. Just keep active, especially in these days where a lot of people work home. You may just want to walk around.”
According to the current Physical Activities Guidelines for Americans, adults 18-64 should get at least 150 minutes a week of moderate-intensity activity such as brisk walking and at least two days a week of activities that strengthen muscles. However, the Centers for Disease Control and Prevention advises that any activity is better than no activity and similarly encourages individuals to do as much as possible within their circumstances.
Sleep
The National Sleep Foundation guidelines advise seven to nine hours of sleep per day for healthy adults. “You need good sleep,” advised Yang. “You need sleep to produce certain types of chemicals that may be important for the immune system. Anyone can do that. You don’t really need to work hard to do that!” Studies reviewed by the Mayo Clinic also support this, finding that individuals who do not get enough sleep or have poor-quality sleep are more likely to get sick after being exposed to a virus.
Stress
Emerging research continues to show a connection between the mind and body. “Stress will definitely harm the immune system. More optimistic patients may be doing better in general,” said Yang. He gave an example of patients with asthma observed over three to six months. He explained that he has two patients with similar disease severity; one is anxious and one is not. He will often see that the patient with less anxiety will use their rescue inhaler as needed and do well. Comparatively, a patient with a high anxiety level is more likely to be sent to the emergency room for a minor issue. “Stress level will negatively affect the immune system. That’s for sure,” Yang cautioned.
While the current pandemic has added unprecedented stressors, communities and services that help bring down stress levels have gotten creative. There are now opportunities to attend church services online, participate in virtual therapy sessions, join an online yoga class, hire an online coach or develop a routine of walking outside each day while listening to podcasts or audiobooks.
Immunizations
Both physicians interviewed agreed that immunizations are an important part of bolstering your immune system. “You can get vaccinated to protect yourself against things you’ve never been exposed to or boost your immunity to things you may already have been exposed to,” said Gross. He added that vaccines “should all be kept as part of the arsenal to control this.” While the COVID-19 vaccine remains in development, the flu vaccine is now readily available.
Though the rising case counts can be scary, it can be helpful to know that certain things are within our control. Entering the next season as healthy as possible helps ensure that the defenses you naturally have in place are balanced so they can do their best to protect you if called to action.
The article originally appeared in the November 5 – 11, 2020 print edition of The Two River Times.
