People Who Don't Get Sick
Library > Health
Secrets of People Who Don't Get Sick
© 2019 Newsmax. All rights reserved. 01/16/19
It’s the height of cold and flu season and many folks have come down with nasty respiratory illnesses after post-holiday stress wreaks havoc with their immune system. But what about those people who seem to sail through the winter months without a sniffle? What’s their secret?
According to David Nieman, a professor of public
health and director of the Human Performance Lab at Appalachian State
University, regular exercise is the secret.
“If you look at all the lifestyle factors that
decrease the number of days you suffer from the common cold, being a physically
active and fit person is the most important,” he says in an article from Time
magazine.
In one of his studies, he and his colleagues
found that 30 minutes of brisk walking increased the circulation of natural
killer cells, white cells and other immune system warriors.
When these immune cells encounter an
illness-causing pathogen, they kill it very effectively, he says.
“But we found that, about three hours after
exercise, these immune cells retreat back to the tissues they came from,” he
says. Therefore, the immune-boosting effects of exercise are short lived and we
need to exercise regularly to reap the benefits.
“If you had a housekeeper come in and clean for
30 minutes every day, by the end of the month, your house would look a lot
better,” the expert explains. “I think the same thing happens with your immune
system and pathogen clearance of the body.”
He recommends 30 to 60 minutes daily of moderate
intensity exercise such as brisk walking, cycling or easy running.
Weightlifting may also help, but more studies are needed. On the flip side, 75
minutes or more of intense exercise may be overdoing it and actually lower your
immune system response.
Other ways to stay healthy are:
·
Get enough sleep. Dr. Nathaniel Watson, professor of neurology and
sleep medicine at the University of Washington and author of a 2017 study on
sleep and the immune system found that sleep deprived people exposed to viruses
are more likely to get sick than well-rested people. Although the formula for
getting enough sleep can vary from one individual to another, the professor
says that at least seven hours of sleep - not just time in bed — seems to be
beneficial.
·
Eat a varied diet. “What we eat fuels our body and without proper
fuel our immune systems don’t work as well,” says Dr. Jason Goldsmith, a
researcher at the University of Pennsylvania’s Institute for Immunology. He
says that while most people in America don’t have to worry about malnutrition,
people may be deficient in certain vitamins and minerals. “In particular, the B
vitamins, vitamin C, zinc and vitamin D are important for proper immune
function.” According to Reader’s Digest, people who eat less protein also have
weaker immune systems. And steer clear of sugar which impedes the ability of
white blood cells to destroy viruses and bacteria.
·
Keep your hands to yourself. Be mindful of what you are touching
in public places. Subway poles and stair banisters have been touched by
hundreds of people so wash your hands frequently if you commute. Avoid touching
your face before washing your hands.
·
Get a flu shot. Andrew Sussman M.D., president of MinuteClinic and
associate medical officer of CVS Health, says that the most effective way to
avoid getting sick is by getting the flu shot.
·
Get fresh air. People mistakenly think it’s the cold weather that
makes you sick when its actually the time you spend indoors that’s the culprit,
say experts. Spend a little time outdoors each day.