Let's strengthen our immune health
Our ability to fight off antigens is lessened when we’re under prolonged stress. This is why an optimized immune system is one of the most important insurance policies we can count on. Of course, maintaining a strong immune foundation is important all year round, but it’s especially necessary when life throws a challenge or two our way. With a robust immune response, we are better disposed to handle difficult situations, fight off illnesses or recover more quickly if we do catch something after being exposed to bacteria, viruses, or parasites.
Long-term, prolonged stress takes a toll on the immune system
The chronic, low-level stress so common these days can cause immune dysfunction, accelerate aging and degeneration, and leave us vulnerable to inflammation, pain, and disease. While the body is well-equipped to deal with short-term stress through the sympathetic nervous system (the fight or flight mechanism that triggers adrenaline and helps us deal with immediate emergencies or threats), the same isn’t true for long-term stress. Just as a car will eventually run out of gas even if it idles for a long period of time, we will run out of gas if we don’t take steps to recharge our bodies. In the long run, prolonged stress compromises health. We must look for ways to optimize our immunity by calming our sympathetic nervous system and switching to our parasympathetic nervous system (the rest and digest reaction).
When we consider how the immune system works, it’s helpful to visualize the body as a castle. The castle walls – our skin, bones, and connective tissues – work to keep antigens out in the first phase of immunity. Our mucous membranes, genitourinary tracts, and eyes function like the moats around a castle. Meanwhile, an army of millions of cells inside the body defend the fortress by preventing invaders from breaching the protective walls.
Balance is key
The daily assaults from various antigens can be taxing on the castle’s protectors, especially if we feel exhausted or fatigued. An under-active or weakened immune system can leave us more vulnerable to infections and diseases. On the other hand, if our immune system is over-active, we can be prone to allergies that can potentially trigger an autoimmune response. As in the castle analogy, an optimal immune system is a balanced one, and maintaining a healthy, balanced immune system is the prerequisite for keeping our defenses strong.
One of the most important things we can do is to reduce the effects of stress by adopting a good diet and a positive lifestyle. Adding a “rainbow” of fruits and vegetables – organic, if possible – will help support the immune system.
Lifestyle strategies can also reduce the effects of chronic stress, including diaphragmatic breathing (also known as belly breathing), which can activate the rest and digest reaction, soothing music, and mindful connection between breath and movement, through yoga or a walk, especially in nature and green spaces.
Optimize your immunity through supplementation
Beyond nutrition and relaxation-promoting activities, many of us can boost our defenses through supplements, including the use of medicinal mushrooms. Adding B, C, and D3 vitamins and essential minerals including magnesium and zinc is a laudable dietary goal, but it’s not always possible to achieve sufficient levels without supplementation (e.g., up to 40% of Canadians do not get enough magnesium).
Medicinal mushrooms have been proven to be powerful allies in the fight against stress. They act as immunomodulators, meaning they are substances that bring balance or calm and activate the immune system, as needed. Medicinal mushrooms also share the remarkable qualities of adaptogens, which protect the body against all forms of stress, both physical and mental.
Combining good nutrition and healthy lifestyle habits, including good sleep and natural supplements can fortify our castles and help us stay strong in the face of the prolonged stress that affects so many of us.