|
Six Other Ways to Boost Immunity
1. Exercise
When you sweat, you’re
moving toxins through your body. And when you move,
you’re lubricating your joints, helping your heart, and
lowering your risk of many diseases.
In a study published in
The American Journal of Medicine, researchers
divided 115 postmenopausal women into two groups—one
that exercised and one that didn’t. By the end of the
year-long study, the sedentary group had three times the
risk of colds than women who exercised regularly.
Some good bets for
exercise? Movement that involves a spiritual component,
such as yoga, Tai chi, or Chi Gong. Or anything that you
can do for your entire life, such as walking and
swimming.
2. Get a Massage
Sometimes massage
therapists are the last ones to take advantage of their
field’s vast benefits. “I think massage is one of the
most important things you can do for immunity,” says
Gary Null. (He gets one three times a week.) NEED TO GET
HIS CREDENTIALS
Of course, massage can
significantly reduce stress, an immune buster. “Stress
undermines our ability to get nutrients and uses the
nutrients more quickly and weakens our immunity
overall,” says Elson Hass, MD.
If you don’t have time
for a massage, Aureveydic teacher Guru Simran recommends
giving yourself some healing touch. “If you massaged
yourself just 15 minutes a day—while it’s not the same
thing as getting a whole massage—it’s a rejuvenating
technique.
Also, take advantage of
your time with your clients. "The act of giving a
massage can be healing as well,” says Dean Ornish, MD,
author of Love and Healing. “But it's important
to have that intention when you're working. Instead of
thinking, 'I have four more massages to do today,' see
it as an opportunity to connect with someone."
3. Meditate
A consistent meditation
practice is another stress buster. It helps you connect
to yourself, which can lead to eating more
compassionately. “You can only help yourself if you know
who you are helping,” says Null.
Simran offers this quick
and easy meditation: Sit in easy cross-legged position,
or chair with a straight back and your feet on the
ground. Hum and allow your lips to stay together with
the ending ‘mmmmm.’ “You can even do this throughout the
day while walking around.”
4. Get Enough Sleep
It’s pretty simple,
really. “If you don’t get enough sleep, your immune
system is suppressed,” says Northbrook, Illinois-based
nutritionist Bonnie Minsky. When your body is under
stress—which lack of sleep will do—your body produces
acid, which can harm immunity. “Adults need between 7.l5
and 8 hours of sleep a night to regroup,” she says. “You
need to sleep.”>
5. Commune with others
"There is study after
study showing that those who are feeling lonely and
depressed are much more likely to get sick prematurely
and die than those who have a sense of community,” says
Ornish. Why? We’re much more likely to do
self-destructive things when we’re lonely.
Instead, connect.
"Anything that promotes connection is healing, including
massage, meditation, compassion,” he says. “[Community]
affects the quality of life and also survival, to a
higher degree than most people realized."
So invite a friend to
dinner. Join a community group. Volunteer at a soup
kitchen or a senior center where you can make a meal, or
share one with the residents there.
6. Be Gentle with
Yourself
The Sanskrit word for
immune is “forgive,” and it’s a good place to start.
“If you have something
wrong with yourself—don’t blame yourself and be angry at
yourself, but use it as learning experience,” says
Simran. “Forgive yourself and accept what life has to
offer you. This is an important part of immunity,” he
says.
Not accepting your
life—and yourself—can weaken your immunity. Feeling
angry and sad all the time can also hurt you. Instead,
try a little kindness. Turn off the phone and take a
long bath. Exchange massages with a friend. Just do
nothing once in awhile. And don’t even think that you’re
being selfish.
“Taking care of yourself can be a spiritual act, if
it’s done in the context of caring for others,” says
Ornish.
|
American Massage Therapy Association®
