Fight the Flu… Exercise

Fall is here and so are the viruses and bacteria that can have you spending your me time at home in bed.  This year, arm yourself with some tools to fight back.  The average adult has 2 to 3 respiratory infections each year and children have even more than that!  Hopefully you already follow the general guidelines for cold and flu prevention.  If not, here they are:

	Brought to you by Laurie Parlin healthyinvestments-inc.com

• Stay away from people who are sick
• Wash your hands with soap frequently
• Avoid touching your face since germs enter through your eyes, nose, and mouth
• Get your flu vaccination as soon as its available
• Get your 8-9 hours of sleep each night

Now that you have the basics covered, you can focus on increasing the function of your immune system.  Your immune system’s job is to protect your body from antigens (bacteria, viruses, and other organisms).  It does this through physical barriers such as your skin and nasal passages, inflammatory responses that increase blood flow to injured areas, and specific immune responses that destroy invading antigens.  With a few general changes to your lifestyle you’ll up your chances of making it through this season without the few days stuck at home. 

Some key things to focus on are diet and nutrition, exercise, and stress reduction. 

Diet and Nutrition

• Antioxidants.  These vitamins and minerals remove harmful free radicals from the bloodstream.  Free radicals damage DNA and suppress the immune system.  By eating fruit and vegetables (especially leafy greens!), drinking green tea, and taking a daily supplement you can help ensure the lymphocytes respond to viruses properly and that the neutrophils and macrophages can kill bacteria.
• Nutrient Deficiencies.  If your body is deficient in nutrients such as vitamin A, vitamin C, calcium, and iron your immune system will be weakened and have a reduced ability to fight disease.  By eating a balanced diet you can make sure your nutrient needs are met.
• Limit fats.  Fats and most oils poorly affect the function of your immune system.  Replace saturated fats with olive oil when possible.
• Other foods.  Eating yogurt on a regular basis will provide your body with probiotics.  The probiotics in active yogurt cultures stimulate the immune-cell production and function.  Garlic has also been shown to kill viruses associated with colds and the flu.

Stress Reduction

• Hectic lifestyles (which most women have!), anxiety, depression, and other mood disorders trigger your body to produce the stress hormone cortisol.  Cortisol is a stress hormone which reduces the effectiveness of white blood cells in destroying harmful antigens.  Aim to slow down your life this fall and practice relaxation techniques to keep stress levels at bay.

Exercise

• Even more important than what you eat or how well you relax is how much you move.  Research as shown that moderate physical activity can protect and even enhance your immune system function short and long-term. 
• How much? “Moderate” means just that.  With as little as 20-30 minutes of walking 5 days per week you can improve your immune system. 
• How?  Regular exercise increases blood circulation, helping your immune cells circulate more quickly.  Exercise will also give you a temporary boost in the production of macrophages – the cells that attack bacteria.  Exercise also raises your core body temperature, which can work to kill off germs that are already in your system. 
• If you exercise more regularly, you probably also have a healthier cardiovascular system.  The healthier your blood vessels are, the better your ability to circulate immune-cells.

With exercise also remember that more is not always better.  If you do vigorous exercise for more than 90 minutes a day or are training for long endurance events, your immune system may actually be suppressed.  If this is the type training you are doing, remember to take some extra rest days and listen to your body. 

If you do get sick, the following guidelines can help.  If your symptoms are from the neck up (sore throat, stuffy nose, or headache) and you don’t have a fever, continue to exercise at light levels.  If you have a fever, body aches, or symptoms below the neck take a week or so to rest and let your body heal on its own.

This cold and flu season make sure you keep moving and keep eating healthy and you’ll be on your way to an illness free fall.

Laurie Parlin, M.Ed., CSCS, CHES
Laurie is an exercise physiologist and health educator with a passion for being physically active and encouraging others to do the same.  She is nationally certified as a Health Education Specialist, Personal Fitness Trainer, Strength and Conditioning Specialist, and Yoga instructor.  She holds a Masters Degree in Health Education and a Bachelors Degree in Exercise Science.  As an expert in health education and fitness, Laurie has spent time managing both corporate and college wellness programs, teaching middle school health education, coaching youth sport, and training individuals to reach their health and fitness goals.  Laurie was a competitive gymnast for 15 years who currently spends her free time skiing, traveling, running half marathons, and learning to surf.  Laurie believes that investing in your health is one of the best investments you can make.  Whether you put in time, energy, or money, you are guaranteed to get positive results. http://www.healthyinvestments-inc.com/, www.momsinmotions.com