Looking after your immune system - Wellness Wednesday

The immune system is a complicated network of tissues, organs, and cells that has the vital role of protecting us from harmful bacteria, viruses, germs and cell changes that could make us ill. So ‘boosting’ it isn’t quite that straightforward. But we know that our whole body, including our immune system, works better when we have a healthy lifestyle.

Most of us know the basics – take regular exercise, don’t smoke, drink in moderation, eat a balanced diet, stay hydrated, and get enough sleep. Here are a few possibly less obvious tips for keeping your immunity at its best.

Stress less

Very few people can avoid some stress in their lives, but chronic stress promotes inflammation, which is linked to many health conditions. So try to find a way to keep it in check that works for you, whether that’s yoga, massage, meditation, singing, or being creative through writing, painting or crafts.

Take a cold shower

Perhaps not the most pleasant way to start the day, but there’s some evidence that ending a hot shower with an icy blast can have all kinds of health benefits, including for the immune system.

Cultivate a good gut

Billions of microbes that are a major part of the immune system grow in our gut, so a healthy gut is essential. It’s smart to include fermented foods like yogurt, sauerkraut, kimchi, and kefir in your diet, or take a probiotic supplement.

Have a laugh

Laughter not only makes us feel great – it lowers our stress hormones and increases our immune cells and infection-fighting antibodies. So choose a funny movie, watch your favorite comedian, or have a giggle with friends.

As we move through another year with Covid-19 at our sides, it’s never been more important to take good care of yourself – and, above all, to keep your immune system in good shape.

References

Immune System and Disorders, Medline Plus, accessed on 20th February 2021, https://medlineplus.gov/immunesystemanddisorders.html
9 Ways to Boost Your Body’s Natural Defenses, Healthline, accessed on 20th February 2021, https://www.healthline.com/nutrition/how-to-boost-immune-health
Singing modulates mood, stress, cortisol, cytokine and neuropeptide activity in cancer patients and carers, Ecancermedicalscience, accessed on 20th February 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854222/
Effects of choir singing or listening on secretory immunoglobulin A, cortisol, and emotional state, Gunter Kreutz, Stephan Bongard, Sonja Rohrmann, Volker Hodapp, Dorothee Grebe, accessed on 20th February 2021, https://pubmed.ncbi.nlm.nih.gov/15669447/
Singing can help the immune system and improve mood, CultureCase, accessed on 20th February 2021, https://culturecase.org/research/2014/04/singing-can-help-the-immune-system-and-improve-mood/
Are there any health benefits to a cold shower?, MedicalNewsToday, accessed on 20th February 2021, https://www.medicalnewstoday.com/articles/325725#increased-alertness
The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial, Geert A. Buijze, Inger N. Sierevelt, Bas C. J. M. van der Heijden, Marcel G. Dijkgraaf, and Monique H. W. Frings-Dresen, accessed on 20th February 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/
5 Ways to Boost Your Immune System, AARP, accessed on 20th February 2021, https://www.aarp.org/health/healthy-living/info-2020/boosting-immune-response.html
Laughter is the Best Medicine, HelpGuide, accessed on 20th February 2021, https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm

Introducing Wellness Wednesdays

Life can move at quite a pace. And sometimes we can become so focused on what’s urgent that we overlook what’s really important.

Nothing matters more than our physical and mental health. In today’s demanding world taking proper care of ourselves enables us to fulfil our potential, pursue our passions, and be there for our families, friends, and colleagues.

As a proudly purpose-led organisation we are committed to doing the right thing, from our comprehensive and diverse sustainability programme to our engagement with the communities in which we operate.

So today we are delighted to announce the launch of Wellness Wednesdays. Each day at Ortho we commit our collective energies to enhancing and protecting the lives of others. We now aim to bring this thinking, and its benefits, closer to home, and promote a greater focus on self-care for all of our colleagues.

Each week we will take a fresh and invigorating perspective on how we can better look after ourselves, from diet and exercise to relaxation and the management of stress. Our hope is to provide clear, simple and practical steps towards a healthier body and mind.

We hope that you enjoy the features we bring you, and we invite your thoughts and suggestions on topics that you would like us to cover.

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