Bottom Line: Believe it or not, getting sick is a body signal that your immune system is working! Yes, you read that correctly. Every single day you encounter bacteria that could make you sick. Fortunately, when you come into contact with these germs, your immune system kicks in and starts fighting them off without you ever knowing. On rare occasions, when your immune system isn’t functioning at 100%, your body will give you a signal- like a fever or a runny nose, that sickness may be on the way. But, what if there was research showcasing how you could make a few simple changes and not only decrease your likelihood of getting sick, but also strengthen your immune system?

Why it Matters: You probably know someone who almost never gets sick. Are they built with a superhuman immune system? Probably not. Most people who rarely get sick are taking pro-active steps to keep their immune system in tip-top shape. And when your immune system is functioning correctly- it can fight off almost anything that it comes in contact with. By making smart choices with your diet, staying active, and getting enough rest, you can ensure your immune system remains strong. Also, emerging research has shown that chiropractic adjustments can also improve our ability to stay well!

QUICK TIPS

• Eat a healthy diet of vegetables and lean meats to boost your immune system
• Exercise daily to help your body (and mind) stay strong
• Stay well adjusted to decrease stress and improve your overall well-being
• Take time everyday for mental ‘self-care’ (journalling, meditation, walking,

February is the perfect time of year to take a few action steps and boost your immune system. A robust immune system will help you stay healthy and active, enjoying the things you love with the people you love.  And don’t forget to attend our upcoming health workshop where we will give you a custom-tailored plan to boost your immunity in 21 days!

Science Source:

Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002

Medline Plus. Exercise and Immunity. 2017

Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy. Evidence-Based Complementary and Alternative Medicine. 2017

After seeking chiropractic help in her twenty’s for the usual (and expected –or so I thought) lower back issues that go with horseback riding, she experienced a new level of health. Not only has she made chiropractic a regular part of her life but she has made a commitment to changing her lifestyle and coaches others how to do the same. She is an avid outdoors person. You can find her walking her beagle, biking, painting and drinking great coffee. Her true passion is riding horses and has been a competitive rider/jumper for years.

The simplest way to boost your immunity? Exercise! Fortunately, you don’t need to be a marathon runner to take advantage of the benefits of exercise. By taking a daily walk or following a simple exercise routine, you can feel better, more energized, and strengthen your immune system.

If you work at a desk, it can be a little more challenging to stay active during the day. Use a standing desk or take a brisk walk during your lunch break to stay healthier and feel more energized throughout the day.  Take the stairs instead of the elevator.  Park further from the door when you go shopping.  All of these help you to increase your activity levels.

Why it Matters:

Exercise and movement can increase our immunity in many different ways. First, when we exercise, blood pumps through our body at a rapid rate. This helps white blood cells be absorbed into our body tissues more rapidly. White blood cells are an essential part of our immune system that fights disease. Also, exercising can reduce our stress hormones and stimulate the release of endorphins- helping you feel great! Finally, when we exercise and break a sweat, our body temperature rises. The increase in our body temperature can help fight infection and prevent bacteria from growing, similar to how a fever works.

– Exercise helps white blood cells circulate more rapidly to fight illness

– Movement of our body slows down the release of stress hormones

– Our body temperature rises during exercise which can help prevent bacteria from growing and fight infection

Next Steps:

It’s stressful to be sick. So we encourage you to be proactive. By simply taking a walk during your lunch break, you can start preventing illness while strengthening your immune system. What’s even more exciting? A recent health survey found over 60% of the participants reported fewer colds since they began their exercise routine. Now that’s what I call a smart decision for your health.

Science Source:

Medline Plus. Exercise and Immunity. 2017

American College of Sports Medicine: “Exercise and the Common Cold.” 2017

Harvard Health Publishing. Exercising to Relax. February 2011

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

February brings snowstorms, wind that cuts right through your coat, and a lack of available sunlight.

Ah, the joys of winter!

For many of us, winter means more time indoors, and a higher likelihood that we gather indoors.  When people are sick, that means that germs may circulate that could cause us to become sick.

When your ill, food is the last thing on your mind. Everything seems unappetizing when your nose is clogged, and

Rest and fluids are critical when you’re ill

you can’t taste a thing. But, by making healthy food choices, you can become stronger and speed up your recovery. Also, by maintaining a healthy diet, you can strengthen your immune system and perhaps even get sick less often.

Eating the right foods when you have a cold can make big difference in reducing how long the cold lasts and the symptoms you experience.

You’ve heard it before, but it’s true. Food is the fuel for your body. You wouldn’t imagine putting diesel fuel into a Ferrari, so let’s dial down our nutrition and give your digestive system a break.  Be sure to eat easily digestible, nutrition-dense foods like lots of vegetables, low-moderate amounts of fruit and lean meats. It will help your immune system stay strong.

Here are a few other ideas to get started:

– Bone broth contains minerals that can boost your immune system.  Most butcher shops sell bones for making your own bone broth.

– Probiotics found in yogurt can improve your sleep, digestion, and immunity.  Choose unflavored/unsweetened plain greek style yogurt and add your own fruit.

– Lean meats, especially those with omega-3 fatty acids, can reduce inflammation.  Fish, grass-fed beef and free range poultry are best.

Don’t get left stranded on the road or when you’re held up at the office and getting home late.  A little planning can go a long way. Most of the time, we make poor choices when we are in a rush, or unprepared. And this often results in stopping by a restaurant or taking out food on the run.

Create a simple calendar highlighting your meals for the week. Healthy home-cooked meals will not only strengthen your immune system, but it can also help you save money!  Another great suggestion – cook once and eat twice.  Cook yourself extra food so you can take leftovers for lunch the next day.

Supplementation

Lots of people reach for some good old vitamin C when they have a cold.  It helps a lot, but it’s important to the get the right kind.  Your best source is from fruits and vegetables.  But when it comes to supplements, buffered Vitamin C is what you want.  Buffered Vitamin C is easy on your stomach and is absorbed well by the body.

Vitamin D is an absolute must.  Besides taking it regularly, you want to make sure you get the D3 version.  It is readily absorbed and acts like a turbocharger for your immune system.

Zinc is another great immune system helper.  Lots of great sources include seafood, red meat and nuts/seeds.

Science Source:

Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. Oct 2000
Probiotics and immune health. Current Opinion in Gastroenterology. Oct 2011
Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.