Winter Ways to Boost Your Immunity - 6

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

7.      Get Out and Exercise!

It’s no secret that exercise is good for your health. It benefits almost every part of your body – your heart, your lungs, your muscles, your sleep patterns, even your mood. And (surprise!) your immune system.

Research and experience has shown that exercise boosts immunity by improving the function of the cells designed to fight foreign invaders like bacteria. It seems that these cells work more slowly in people who don’t exercise regularly in comparison to those who do.  This immunity boost only lasts a few hours after you exercise, but that extra umpf could be what you need to ward off the latest cold.

Another great benefit to exercise is improved sleep. On days that you exercise, you will most likely have a more restful night’s sleep. Without getting too deep into the details, exercise helps your body regulate the hormones that control your sleep cycles. And when they are happy, you rest happy. And you don’t need a doctor to tell you that getting enough rest is an important part of getting over an illness. You do your best healing when you’re sleeping and exercising often improves the quality of your sleep.

Not to mention, even the smallest benefit to immunity is just one more plus to add to the pile of reasons to exercise and keep exercising. Start small when you’re not under the weather and keep it going as a regular healthy habit. I have yet to meet someone that said “you know, I really regret exercising today.”

Check back next week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 5

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

6.  Check In with Your Chiropractor

Stopping in for a “tune up” to make sure that your nervous system is function at its top level is an extremely important step in immunity boosting. Why? Because the nervous system controls and coordinates every cell, tissue, organ and system in your body. That includes your…Immune System!

If there’s interference that effects the communication between your brain and your immune system (interference to your nervous system), the communication slows or stops. And that delay or missed communication can lead to a poor immune defense and more frequent illness.

Picture a garden hose. When the hose is free of interference, laid out nicely in the yard, the water flows from the spout to the flowers through the hose with no trouble at all. If there’s a kink or twist in the hose (don’t you hate when that happens?) the water slows to a tickle or stops all together. The flowers don’t get what they need and nothing is accomplished until you remove that kink interfering

with your watering.

The same is true for our nervous system. When there is no interference, messages run from the brain, to every part of your body and back with smooth, rocket-line efficiency. But when there is an interference – a misalignment or lack of motion (don’t you hate when that happens?) those messages go from a rush to a drizzle. And those messages are important! The brain could be telling the immune system “send in the troops”, but if the message is impeded it might not matter. Removing the interference boosts immune system function because it allows the messages to reach their intended destinations without delay.

Luckily, if you have a chiropractor as part of your health care team, you already know someone that can help. In fact, a chiropractor’s sole goal is to locate and remove interference (a misalignment or lack of motion called a subluxation) from the nervous system through chiropractic adjustments. So you’re in good hands (pun intended, I apologize).

If you’re already coming down with something, it’s not too late to pump up your immune system with an adjustment. When a patient calls in because they are sick, I always tell them to get in as soon as they can. An adjustment boost your immune response, can clear out your sinuses, and can help you get much needed rest when you are sick. And if you’re worried about spreading your cold to people in your chiropractor’s office, don’t be. Germs don’t stand a chance when you’re well-adjusted!

Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 4

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

5.     Drink More Water

I am known as a water pusher, but there’s a reason – it’s what your body needs! It’s impossible to fit all the benefits that drinking water offers in one blog (or one book even), so let’s still to why staying hydrated is great for your immune system.

Water helps in the production of lymph, which facilitates the immune system’s movement of white blood cells and nutrients to all the tissues of the body (read – pretty important in the grand scheme of sickness prevention) In short – if you have no lymph, your white blood cells and other immune cells could not get to the parts of the body they need to be to fight infection.

Water flushes toxins from your body via your kidneys. Water helps your cells take in the nutrients that they need and expel what they don’t as waste product. If you’re dehydrated, toxins will build up. The presents of toxins weakens the function of all systems – including your immune system. That’s why effectively removing toxins from your body is such an important job.

Water also keeps your mouth and eyes clean by keeping them moist. The moisture of these areas helps them to repel dirt, dust, bacteria, mold, and parasites that could cause infection if digested. This acts as a first line of defense in your fight against illness. If you can stop the invaders there, then you stop the cold well before it becomes a threat to everyday activity.

Water is an important ingredient in long-term health.  There are a surprising number of health challenges (or not surprising if you’ve already bumped up your H20 IQ) that can be greatly reduced or eliminated through proper hydration. Arthritis and joint problems, headaches, and insomnia are just a few examples of health challenges that can improve with a few extra glasses.

To ensure that you’re getting enough water in the winter months, there are a few simple tricks to try. Carrying a reusable water bottle with you is a great way to not only track how much you are drinking, but also make sure what water is always a beverage option. When you choose something else to drink (whether it be a soda, caffeinated, or alcoholic beverage), remember that it does not count towards your water tally and alternate between that option and some good, clean, H20.

Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 3

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

3.      Avoid Tobacco Smoke.

I’m not going to pretend that it is news that smoking and your health don’t mix. Continued exposure to smoke causes low grade inflammation in the body; in this state, your body is extremely susceptible to disease, ranging from the common cold to cancer. If you are a smoker, the fastest way to improve your overall health is to quit.

It’s also important to avoid second hand smoke as it also impacts your health a great deal.

Smoke (first or second hand) raises the risk of bronchitis and pneumonia. Exposure to second hand smoke increases the occurrence of middle ear infections in children. Second-hand smoke can also trigger asthma attacks and aggravate allergies.

Smoke undermines our basic immune defenses. Your immune system will produce a weaker immune response when it’s bombarded with smoke; in short, it is less prepared to handle the viruses and bacteria that you come in contact with on a daily basis. Second hand smoke kills healthy lymphocytes (disease fighting cells). Our immune system is designed to “seek and destroy” the germs that constantly assault our body. If the defenses are low, more of those germs will make it through and lead to illness. If you foster an internal environment that germs like, they will take root and a cold will develop. Maintaining a healthier internal body environment keeps viruses and bacteria from setting up camp and keeps you well.

The best thing to do is avoid smoke-y situations. Try not to spend time with others while they smoke. Avoid areas where smoking is permitted; this includes designated outdoor areas where those that choose to smoke congregate.

4.      Drink Less Alcohol.

Drinking less alcohol is another way to naturally improve your immunity. An occasional drink or two is not likely to harm your immune system, however 3 or more drinks is an entirely different story. If you drink enough to be impaired (“tipsy”), you are drinking enough to weaken your immune system.

The consumption of alcohol impairs the function of normal B-lymphocytes (disease fighting cells).

These cells are the ones responsible for producing antibodies against any foreign invaders (bacteria, virus, fungus, or other unwelcomed guests). Combine a few drinks with other immune-compromising activities – not enough water, second hand smoke, a cheeseburger instead of a salad – and you run a higher risk of coming down with a cold.

Excessive consumption of alcohol also increases the change of lung infection and may lead to further immune deficiency.  We know that alcoholism is commonly linked to liver disease and failure, but research is starting to show that there may be an autoimmune factor as well; the immune system actually turns on the body’s own tissues, as if in its own inebriated state. This, combined with the reduced flow of oxygen caused by “blood sludging” (when alcohol combines with red blood cells which block small blood vessels), causes organs and, in turn, the immune system to under-deliver.

Drinking less alcohol does not have to mean none at all (though for some, it may). Like anything, moderation is key. Look at your calendar and choose which celebrations you’d like to enjoy a glass or two of wine, or maybe a beer over the game. Limit the amount at each event and limit the number of events (especially over the holidays) that you imbibe in. And don’t forget to rehydrate before, during and after for your best chance at immune boosting!

Check back again for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 2

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

2)      Manage Your Stress

Everyone has stress in their life. But doesn’t it seem like some people are so much more stressed-out than others? It may not be that they have any additional stress, but have trouble managing the stress that they do carry. Stress management can be the difference between happy and sad, inspired and “in-a-rut”, fantastic and frantic. And it’s something that you can learn and implement as a healthy habit in your life.

Chronic stress takes a toll on your immune system. Studies and experience show that these ongoing stresses can make you more vulnerable to illnesses ranging from minor colds to chronic diseases. There is scientific evidence that chronic stress causes a measurable decline in the immune system's

ability to fight disease, including heart disease, diabetes and cancer.

Learning and implementing stress management techniques can improve your stress style and, in turn, boost your immunity. Something as simple as deep breathing can lessen the initial effects of stress. Identifying stresses in your life and being prepared to handle them will decrease their overall impact on your health.

Stress is part of life – there is no way to completely eliminate it. Decreasing the stress you expose yourself to is a great first step towards better control. Some stresses, like gravity on the body, cannot be removed or minimized. Thankfully, there are many ways to prepare your body and mind to better handle the stress we can’t get rid of.

A great short list of options includes:

• Regular Exercise
• Chiropractic Care
• Meditation
• Yoga
• Counseling

Stress management is a skill that, once learned, can be utilized throughout your life. Creating an internal environment (physical and mental) that is prepared to handle the ongoing stresses of life is a process and will take time. But it is one that is worth the investment.

That’s the second of 10 healthy ways to boost your immune system. Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 1

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

1)      Get Enough Sleep

This is something that is on everyone’s to-do list but rarely ends up “to-done”. Getting the correct amount of sleep is important for your health for a number of reasons. Studies have shown that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as the common cold. And that makes sense – when we let ourselves get run down and wore out, so does our immune system.

It’s like turning off your own personal force field against bacteria and viruses. What we want to do is pump it up, not let it down. And a lack of sleep can also affect how fast you recover if you do get sick. Getting the proper amount of sleep on a regular basis will not only keep your “shields up”, but also improve your body’s defenses if you do end up under the weather.

How intertwined is your sleep and staying? When you sleep, your immune system releases proteins called cytokines. These proteins help to promote sleep and increase in number when you have an infection, inflammation, or stress. If you don’t get the amount of sleep you need, you’ll produce less cytokines that are needed during times of infection and stress. A lack of sleep also decreases your body’s ability to produce infection-fighting cells (antibodies) that are the tools your immune system needs to combat disease. Put that all together and your disease-battling army becomes less likely to fend off attackers – the “odds are not in your favor”!

What’s the right amount of sleep for you? Listen to your body’s signals. The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep. But more is not always better - for adults, sleeping more than nine to 10 hours a night may result in poor quality of sleep, such as difficulty falling or staying asleep.

That’s the first of 10 healthy ways to boost your immune system. Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.