A new year. A new you.
Around the world, nearly one billion people tune in to watch the Time Square ball drop as the official countdown to the new year. It’s still tradition to decide on a few New Year’s resolutions before the ball drops, and this year, a renewed focus on your health may be top of mind.
“Over half (51%) of people say health and wellness is their top focus areas” -Allianz Life-
Today’s world is busier and more hectic than ever. Strengthening immunity through healthy lifestyle practices has been the main aim for everyone. Science correlating healthy lifestyle and enhanced immune function is evolving, with consistent causative relationships between lifestyle modification and immune system.
Here are 5 ways to improve health or fitness:
1. Get enough sleep
Sleep and immunity are closely connected. It was reported that 164 healthy adults who slept fewer than 6 hours each night were more susceptible to catch a cold than those who slept 6 hours or more each night [1]. Getting adequate sleep is essential to strengthen natural immunity, especially with sleep, it can allow your immune system to fight the illness.
Adults should aim to get 7 or more hours of sleep each night, whilst younger children and infants should have at least 14 hours of sleep.
To get better sleep, limit screen time at least an hour before bed and sleep in a completely dark room for a better sleep.
2. Engage in moderate exercise
Moderate exercises including brisk walking, cycling, jogging, swimming can give a boost to immune systems by reducing inflammation and help the regeneration of immune cells regularly.
Research has shown that a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems [2].
3. Manage your stress levels
Managing stress in today’s fast-paced modern world is essential for a happier, healthier and be more productive in life. Besides that, relieving stress and anxiety is vital to immune health as long-term stress promotes inflammation as well as attenuate immune cell function.
Activities that could help to relieve stress are such as meditation, exercise, yoga and other mindfulness practices. Endorphins released during exercise can help one to feel good, distracting from your worries and improve your confidence.
4. Do something new everyday
Routines are boring and unhealthy. Doing the same thing over and over again doesn’t sound exciting to live such a life. Doing something new everyday is healthy. Start with something small such as taking a different route to work, having tea instead or coffee, and more.
Exposing yourself to something new can bring you out of your comfort zone and makes you feel more confident and courageous.
5. Supplement wisely
Taking supplements can help to increase the level of total nutrient intake. Dietary supplements come in different forms, including tablets, capsules, powders, liquids and consist of vitamins, minerals, herbs, amino acids and enzymes.
The common supplements that may benefit your health include:
Fish oil: Support overall health and wellbeing, including maintaining healthy heart, eyes, brain and cognitive health
Vitamin C: Maintain general health, support immune and cardiovascular health
Vitamin D: Facilitate normal immune system, regulate cardiovascular health and neurological function
Zinc: Improve energy metabolism and regulate normal function of immune system
Calcium: Promote bone health
Vitamin B12: Keep nerve and blood cells healthy
Wellbeing is a dynamic process. Be kind to yourself and take small steps along the way. By nourishing yourself and those around you, a balance will emerge and ease your life.
References:
1. Prather AA, Janicki-Deverts D, Hall MH, Cohen S. Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep. 2015 Sep 1;38(9):1353-9. doi: 10.5665/sleep.4968. PMID: 26118561; PMCID: PMC4531403.
2. Simpson RJ, Kunz H, Agha N, Graff R. Exercise and the Regulation of Immune Functions. Prog Mol Biol Transl Sci. 2015;135:355-80. doi: 10.1016/bs.pmbts.2015.08.001. Epub 2015 Sep 5. PMID: 26477922.
Written By: Dr. Alicia