As kids go back to school, they’re exposed to new environments and new routines that may challenge their immune systems. Strengthening the body’s defenses can reduce the chances of them getting sick.
To find out how we can support our immune systems, WellTuned spoke with Dr. Cristin Trecroce, a medical director at BlueCross BlueShield of Tennessee.
“The immune system protects us against serious disease, promotes normal function, and helps to remove abnormal cells,” explains Dr. Trecroce.
How does your immune system work?
Dr. Trecroce: The immune system is complex and has many components. On one level, it’s made up of physical barriers to prevent invaders from entering your body, like infections. We don’t think about our skin very often, but it’s an organ and a line of defense. Our skin protects us from viruses, bacteria and foreign elements that can cause us harm.
Your nose and respiratory system have little hairs called cilia that filter air and prevent intruders from coming into the body, as well. In our tears, there are chemicals to help wash away and prevent infection. In our gut, the acidity helps destroy invaders (harmful bacteria and viruses).
The immune system also has a network of cells that recognize certain viruses, bacteria and fungus. They get smarter and stronger over time so they can handle threats better.
What challenges your immune system?
Dr. Trecroce: When kids go back to school, it seems like many get sick. This may be due to them encountering illnesses from others. More people are in a smaller space, which can also lead to faster spread of germs. And we shouldn’t overlook the impact of stress resulting from changes in their routines.
The abrupt change of getting up early can also be stressful. Kids may also feel stress from expectations from teachers, parents and peers. Stress can produce a hormone called cortisol, which weakens our immune defense. Plus, when we’re stressed, we may not be sleeping well or doing other things that can improve wellness, like washing our hands.
6 ways to boost your immune system
1. Get quality sleep.
Dr. Trecroce: We don’t talk about the power of sleep enough. When we sleep, our bodies reset and recharge.
Lack of sleep not only increases your cortisol, but you don’t function as well when you’re tired.
You can help improve your sleep by exposure to sunlight, especially in the morning. Try taking an early walk or having breakfast in a sunny room if that’s an option. Early morning sunlight helps set your circadian rhythm which acts like an internal clock, so you sleep better.
2. Eat nutritious foods.
Dr. Trecroce: Some foods are building blocks for the immune system. These include vitamins from a good diet, like vegetables, fruits and good proteins. Garlic has antibacterial and antiviral properties, and ginger, turmeric, berries, and vegetables can also be beneficial. Yogurt and probiotics can be beneficial too.
Try to avoid processed foods because some have chemicals that will break down your body’s natural defense.
3. Manage your stress.
Dr. Trecroce: Stress elevates cortisol, which weakens your whole defense network. Social interactions, positive energy, and even creative activities can help reduce stress and support your immune system.
4. Exercise regularly.
Dr. Trecroce: Exercise helps you exchange carbon dioxide and oxygen and clear your airways. Also, when you exercise outside, your body is exposed to allergens and learns how to adapt better. But talk to your doctor first about exercising outdoors if you have allergies or asthma.
5. Avoid harmful substances.
Dr. Trecroce: Stay away from chemicals that damage your immune system. Alcohol and smoking may cause direct damage to your immune cells. If you avoid things you know are harmful, you’ll be working to build your defense against toxicity.
6. Wash your hands.
Dr. Trecroce: Practice good hygiene. Hand washing and avoiding exposure to illnesses is your first line of defense. So, keep your skin clean.
What about vaccines?
Dr. Trecroce: Vaccines are meant to be safe and effective. They work with part of our immune system’s defense to help it better handle certain bacteria and viruses.
It’s important to have a conversation with your doctor about vaccines and timing to get vaccinated. Have a touch point once or twice a year where you ask, “Am I up to date with everything? Should I be thinking about flu shots?”
“Your body is constantly working to keep you safe and healthy,” says Dr. Trecroce. “Do what you need to do to support it.”
More from Dr. Trecroce on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.