With Sioux Falls schools back in session it is common for colds, flus and other virus to circulate and to cause illness. Like any time, now can be a great time to discuss the immune system and tips to help you stay healthy. The immune system is the body’s natural defense mechanism to help keep the body healthy from foreign invaders such as bacteria, viruses and other pathogens. The body has different levels or protection such as the skin, saliva and immune cells that work together to keep your body healthy.
Research About Chiropractic and the Immune System
We are sometimes asked if chiropractic care can help boost the immune system. In our daily practice, we anecdotally find that patients under regular care seem to report having fewer illnesses. However, research on this topic is varied and less conclusive. Ron Pero, PhD performed a 3-year study and found that patients under regular chiropractic care had 200% higher immune function than those not under care. However, studies since then haven’t found as conclusive of evidence. While research may not definitely show that chiropractic adjustments boost the immune system there are number of natural things that can be done to try to help keep your immune system as strong as possible.
Your Diet Can Affect Your Immune System
Eat the “right” things. Increase your fruit and vegetable intake. Replace sugary and salty snacks with fresh fruits and veggies. Replace soft drinks with water. A diet that is high in sugar has been proven to lower your immune function and prevent you from fighting off bacteria and viruses as effectively as you should. Consider taking daily vitamins as a part of your immune-boosting routine. Vitamins D and C are great immune boosters and can be taken in supplement form if your diet is lacking. Consider getting a blood test to check your vitamin D levels and, if there are low, consider a supplement to raise the level. If you do take Vitamin D aim to get it in the form of D3 and pair it with vitamin K2. This combination helps your body to best utilize the supplement.
Sleep!
For adults, 7-9 hours is recommended. Adolescents, aged 11-17 should get 8.5-9.5 hours, while children 3-10 should get 10-13 hrs, and even younger, up to 14 hours. Just as important as the amount of sleep you get, is setting your body’s rhythm by going to bed at the same time and getting up at the same time every day, even weekends.
Exercise and Manage Stress
Moderate exercise has been associated with a decrease in upper respiratory infections by 29%. Try to exercise for 30 minutes, 3-5 days per week. Walking, biking, and swimming are great low impact activities to start with.
When you are stressed, your body releases cortisol, a hormone that weakens immune response and can lead to weight gain. Regular sleep and exercise help to reduce stress levels. Massage therapy and Omega-3 fatty acids (found in salmon, flax, and walnuts to name a few) have also been shown to help reduce cortisol levels in the blood stream.
Summ
While chiropractic by itself may be not proven in research to boost the immune system, by taking action to improve your diet, ensuring you are getting enough rest and exercise and keeping your stress levels low you can support your immune system. If you have any questions, would like to order nutritional supplements, or would like to schedule an appointment please contact our office. Our Sioux Falls chiropractors would welcome the opportunity to serve you and help you live your healthiest life.