The new flu outbreak has everyone concerned, but besides washing your hands a lot, the best way to stay healthy is to make sure your immune system is strong.  It’s well known that lifestyle choices have a big effect on immunity, so now is a good time to re-evaluate your current habits.

There are 3 key areas to look at:

1) Nutrition – If you are eating the Standard American Diet (“SAD”) full of white, processed foods and fats with few vegetables, fruits and whole grains, chances are your immune system is struggling.  This is partly because high-fat, highly-processed diets cause your body to be in a constant state of low-grade inflammation, which taxes the immune system.  Make sure your diet is full of fruits and vegetables with rainbow colors, which are not only high in vitamins and minerals but which also contain plant compounds that fight inflammation and boost immunity.  In addition, eat sources of anti-inflammatory omega-3 fats (salmon, sardines, tuna, walnuts or flax seeds) often and reduce your intake of pro-inflammatory omega-6 fats (soybean oil, sunflower or safflower oil).  Finally, vitamin D is critical for proper immune function. It’s estimated that up to 70% of Americans are vitamin D deficient, leaving us vulnerable to infection.  Talk to your doctor about getting a blood test to check your vitamin D level but, in the meantime, consider taking a daily dietary supplement with at least 1000 IU vitamin D.

2) Exercise – Moderate exercise, like brisk walking, has a powerful, beneficial effect on the immune system.  Our bodies were meant to move and they function better when we do so.  Now that spring is here and the weather is getting better, consider taking a daily walk for 20-30 minutes in the fresh air.  Not only will your immune system get stronger, but the exercise will help you shed any extra winter pounds you might have put on!  If you’re feeling a bit under the weather, consider foregoing the really intense workout, though, since research shows that vigorous exercise can actually suppress immune function temporarily.

3) Stress Management – Ironically, all the media hype about the swine flu is creating a lot of worry and stress, which can actually worsen our immunity and make us more vulnerable to the disease.  Stress hormones like cortisol are powerful immune suppressors.  So, make sure you are practicing regular stress-management techniques.  Take deep breaths, letting your belly expand as you breathe in (I do this frequently while watching the news!).  Do daily mindfulness-based meditation, which has been proven to lower cortisol levels, increase immune function, and decrease feelings of stress.  Reducing stress also helps you sleep better, which boosts immunity, too.

Talk of pandemics raises a lot of fears and makes us feel like we have no control, but in reality we have a great deal of control over our bodies and our health.  Take steps now to make sure that you are practicing healthy habits that keep your immune system strong. Be well!