I hope you are enjoying autumn.
Fall, the transition season from summer to winter, and warm to cold weather, is a time when people tend to get sick with respiratory viruses.
One explanation for this is that cooler temperatures have been found to weaken the immune response in the nasal mucosa.(1)
This coupled with the increased volume of respiratory viruses such as Influenza (Flu), Respiratory Syncytial Virus (RSV), and Covid-19, increase the chances of a person getting sick.
To help prevent us from catching these viruses it is important to keep your nasal passages moist and warm, when possible. Drinking hot clear fluids and using a humidifier or vaporizer can help.
Avoid rubbing your nose and eyes.
Here are some actions you can take to strengthen your overall immunity:
Follow my Don’t Mess with Stress™ protocol to fortify your resistance and resilience.
1. Diet: Eat Anti-inflammatory, nutrient dense whole foods—especially with natural vitamin C(2), a strong antioxidant–eat citrus fruits like oranges, grapefruits, lemons, strawberries, papaya, kiwi, and cruciferous vegetables.(3) Check out this list of foods high in vitamin C from the Cleveland Clinic.(3)
a. Hydration—keep your throat moist—drink boiled hot water (let it cool down a little) and add some lemon and honey. Honey is soothing and has been shown to have anti-microbial characteristics.(4)
2. Meditation, Yoga, Breathing—Try and minimize the effects of stress. Having a persistent stress response can wreak havoc with one’s immune system.(5) Having a daily practice of meditation, yoga, and/or breathing can calm your body and help your immune system function better.(6) When in doubt, do pursed lip breathing—see how here. https://www.stress.org/how-proper-breathing-can-reduce-stress(7)
3. Walk, Move, Exercise, Dance—Regular exercise up to 45 minutes has been shown to have a positive effect on the immune system. However, intense exercise might increase susceptibility to infection. See this article “Can exercise affect immune function to increase susceptibility to infection?” to learn more.(8)
4. Sleep—recent research has found that Sleep and the Immune System are intimately connected and influence each other. Getting 7 to 9 hours of quality sleep, a consistent bedtime before midnight, and a daily wake-up at the same time will serve you in good stead.
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My Online Course, Don’t Mess with Stress™ scheduled to begin today, October 4th, has been postponed. I will let you know when it will be offered.
Stay tuned for an amazing online experience!
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I wish you an October filled with vitality!
To Your Health,
Dr. Jill
References:
1. Huang D, Taha MS, Nocera AL, Workman AD, Amiji MM, Bleier BS. Cold exposure impairs extracellular vesicle swarm-mediated nasal antiviral immunity. J Allergy Clin Immunol. 2023 Feb;151(2):509-525.e8. doi: 10.1016/j.jaci.2022.09.037. Epub 2022 Dec 6
2. Komal, Kumar J, Sen A. The Role of Vitamin C: From Prevention of Pneumonia to Treatment of Covid-19. Mater Today Proc. 2022 Nov 18. doi: 10.1016/j.matpr.2022.11.213. Epub ahead of print. PMID: 36415746; PMCID: PMC9671798.
3. https://health.clevelandclinic.org/sources-of-vitamin-c/
4. Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021 Apr;26(2):57-64. doi: 10.1136/bmjebm-2020-111336. Epub 2020 Aug 18. PMID: 32817011.
5. Ravi M, Miller AH, Michopoulos V. The Immunology of Stress and the Impact of Inflammation on the Brain and Behavior. BJPsych Adv. 2021 May;27(Suppl 3):158-165. doi: 10.1192/bja.2020.82. Epub 2021 Mar 5. PMID: 34055387; PMCID: PMC8158089.
6. Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019 Sep;17(9):1855-1876. doi: 10.11124/JBISRIR-2017-003848. PMID: 31436595.
7. https://www.stress.org/how-proper-breathing-can-reduce-stress
8. Simpson RJ, Campbell JP, Gleeson M, Krüger K, Nieman DC, Pyne DB, Turner JE, Walsh NP. Can exercise affect immune function to increase susceptibility to infection? Exerc Immunol Rev. 2020;26:8-22. PMID: 32139352.
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Disclaimer: Please note that the content on this Newsletter does not constitute medical advice. Please consult with a physician before making any medical, nutritional, or lifestyle changes recommended in this Newsletter.