“True health requires not only the effective functioning of the physical exterior of our being, but also the vitality, strength, and sensitivity of the subtle levels within.” – BKS Iyengar
As we move into the cooler months, begin to socialise more and move around again, building a strong and healthy immune system is essential to protect us from any winter nasties we might pick up.
The immune system:
Made up of many different organs, cells and proteins, the body’s immune system is designed to protect us from germs, bacteria, viruses and toxins. For example, our skin and the mucous membrane in the respiratory and gastrointestinal systems act like a physical barrier or prevention tool, while the acquired immune system will only kick in after you’ve been exposed by trying to create antibodies to fight off and kill foreign invaders. Read more.
Here's five ways to boost your immune system ready for winter:
1. Quality sleep:
Getting enough sleep is essential for good brain function, memory and overall mood, but during sleep the immune system also releases certain proteins to help fight off infection or inflammation. By not getting enough sleep you’re producing less of these proteins and increasing your chance of getting sick. Read more.
Refreshing and restoring the body, mind and all of its systems is an important part of a yoga practice and is best experienced in restorative yoga classes and poses like Savasana and Halasana. Find out more in these two blogs:
2. Minimise stress:
Stress increases your cortisol (hormone) levels which both suppress and trigger immune system responses like inflammation. Ongoing or chronic stress will, therefore, leave your immune system weak and more vulnerable to infection.
While we can’t entirely avoid stress in today’s modern-day world, there are ways to prevent, reduce and manage it. Recent studies have found that yoga is an effective tool to deal with stress, anxiety and other emotional or psychological disturbances.
Read more in this blog: Yoga for Emotional Health
3. Healthy diet:
Salt, sugar, processed and greasy fast food can impair and alter your immune system response - also causing inflammation in the body and leaving you at a higher risk of illness. Eating a balanced diet with plenty of fruit and veggies will help you get all the essential nutrients and vitamins the immune system needs to function well.
Check out this blog to Eat Well to Stay Well This Winter.
Also popular in yoga circles is Ayurvedic medicine - an ancient Indian system used to cleanse and restore balance to the body, mind and spirit through the use of food and herbs. Find out more.
4. Regular exercise:
Exercise and movement increase blood flow and increases the circulation of immune cells around the body. While the effects of exercise can be felt immediately, they don’t last, and require consistent regular practice in order to build and maintain physical strength and immune health.
Certain yoga poses are known for their ability to encourage and boost the circulation of blood and oxygen throughout the body, including energising backbends and active Sun Salutes.
Check out our Surya Namaskar – Yoga Winter Warmers blog to get moving in the coming colder months.
5. Good hygiene:
We should all be experts by now - wash your hands thoroughly and regularly, cover your mouth and nose when you cough or sneeze, keep your distance or wear a face mask if you can’t maintain physical distance, stay home if you’re feeling unwell or have symptoms and see your GP. Read more.
While these practices have become an everyday occurrence to help avoid the spread of COVID-19, good hygiene should be applied at all times to reduce the transmission of any illness - including winter colds and flus.
Yoga – more than just stretching:
Whether you’re avoiding or recovering from COVID, a cold or flu - the practice and philosophy of yoga can help! In his book, Yoga – the path to holistic health, BKS Iyengar offers many sequences to help manage and recover from a wide range health conditions and ailments such as high/low blood pressure, diabetes, headaches and many more.
Grab a copy from iYogaProps and check out our blog on Yoga for Colds and Flu.
Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.
