Supporting optimal immune function - do's and don'ts!
First of all, we need to get some things and facts straight. Immune function, just like your metabolism, isn’t something that you can “hack”, “supercharge” or transmute with a wand. Your immune system is a highly specialized and elaborate sum of many processes. The best you can do is to SUPPORT it through the right habits.
1. Medication
This should go without saying, if you’ve any underlying conditions, it is of paramount importance that you take your medication with uttermost diligence and care. Maintain your current condition before doing anything else. As we know, people with underlying health issues are in the high-risk group. Please look after yourself by adhering to your doctor/pharmacist’s recommendations.
2. Training
This is a humongous can of worms and I won’t go into too much detail. I am sure you’re dying of boredom and would do anything to get back into the gym. For all the right reasons, it isn’t feasible at this moment in time. However, it doesn’t mean you need to stop training altogether.
Most office-based professionals, currently working from home, have the same issue – sedentary lifestyle. It is enhanced, even more, by the fact we’re home bound. Majority of physical activity for this specific group, came from gym and/or classes. My first issue with this combination is that you’re going from sitting down to high intensity, complex exercises. Two polar opposites. What could go wrong?
Second issue is the randomness of the online workouts. I’m under the impression that some of these workouts were put together using a dice. It has been rolled and each number is assigned to an exercise. That’s how random and illogical most of the routines are. Our bodies follow certain patterns of movement (think push, pull, rotation, flexion etc.) If you’re workouts are built around push ups, squats, lunges, burpees, running on the spot you’re only covering some of these patterns. What’s even worse, spending all day working in front of a screen, where you primarily use musculature of the front of the body, gets “locked” in that shortened position. Then you load these shortened muscles with exercises utilizing these movement patterns. This can result in neck, shoulder and back pain.
Training to support immune function:
First and foremost, don’t put yourself under pressure to make any “gains”. Maintaining where you are now is, realistically, the best bet. Arduous exercise (think marathon running, some forms of HIIT) have been linked with suppressed immune function. Train smart.
Physical activity is a stressor. Overdoing it will increase your overall load. Doing lower intensity exercise (walking, yoga, pilates etc) is a great way to keep active and give your body a break.
You should maintain some form of movement and physical activity. Walking, whilst practicing social distancing, is good. Balanced home workouts – great. (For these please contact directly)
3. Sleep
Re-charging your “batteries” is absolutely key in this equation.
Aim for 7-9h of sleep
Maintain a good sleeping habit. Rather than staying up until whenever and wake up at a random time, stick to your normal schedule. Our bodies love consistency when it comes to sleep.
When working from home, aim to work as close to a window as possible. Exposure to sunlight is a great way to keep your circadian rhythm intact. This will help not only with your immune system but also with your appetite.
Cool, but not cold, bedroom and a wind down routine can help you fall asleep and get a better quality sleep overall.
4. Stress
There are two types of stress you need to be aware of – mental and physical. Our bodies don’t distinguish between these two, essentially stress is stress and it all adds up (it’s called allostatic load). Higher levels of stress can impair good immune function.
Find ways to wind down – read, walk, sing, play an instrument. Switching off is very important in maintaining the right amount of stress.
Wind down routine – at the end of the day, go through a small routine where you feel like you’re leaving everything “behind” and can enjoy a good quality night’s sleep.
Talk to family and friends. We’re extremely lucky to be able to use video calls to keep in touch with our closed ones. Human connections is one of the most important thing that can help to reduce stress. Be kind.
5. Nutrition (Written by Sophie Conroy - High Performance Nutritionist for Connacht Rugby. Instagram - sophiec_nutrition)
Heavy training and high stressors have an associated risk with depressed immune function. It is important to note that nutrition won’t directly stop you from getting sick or “boost” immune function. Maintaining a well-balanced diet and avoiding deficiencies in any nutrients will help support a robust immune system – allowing the body to be in it’s strongest state. The main components to consider are:
A well-balanced diet: A diet in which is sufficient to meet your requirements for energy, carbohydrate, protein, and micronutrients in order to maintain robust immunity and health. (For individualised nutrition plans, please contact directly).
Avoid extreme energy restriction – this may inhibit your immunity.
Binge drinking of alcohol depresses immune function.
Dietary deficiencies:
o Protein: An adequate protein intake is required to maintain normal immunity.
o Micronutrient deficiency may cause of immune dysfunction. Importantly to immune health, some essential minerals including iron and zinc and the vitamins A, D, E, B6 and B12
Supplements: Let’s make one thing very clear – you CAN NOT out-supplement a bad diet. Supplements will not enhance your immunity if you are not deficient, they will only aid immune health if you are lacking in a specific nutrient you supplement for. Below you will find scenarios where supplements may optimize your immune system:
o Seasonal: Sunlight and UV exposure provide vitamin D which optimizes health. However, during the winter months, much of the population is deficient in vitamin D, therefore during the winter months (Oct-April), Vitamin D supplementation is recommended
o On medical orders. This is particularly the case with iron as too much iron can be toxic to a person.
o Those who travel a lot: Where you may partake in a lot of travel; for work etc., there may be limited optimal nutritious food – in these circumstance supplements may be a good option (high quality multivitamin)
