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Boost Your Immune System Tips

This document discusses ways to boost the immune system. It begins by providing context about the COVID-19 pandemic highlighting the importance of immune health. It then provides an overview of the immune system, describing its two parts: innate and adaptive. Chronic, low-grade inflammation is discussed as harmful if left unchecked. The rest of the document offers lifestyle recommendations to support immune function, including following a Mediterranean diet rich in antioxidants and anti-inflammatory nutrients. Proper nutrition, exercise, managing stress, adequate sleep and maintaining a healthy weight are presented as factors within our control to keep the immune system strong.

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Carmel Harel
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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0% found this document useful (0 votes)
266 views8 pages

Boost Your Immune System Tips

This document discusses ways to boost the immune system. It begins by providing context about the COVID-19 pandemic highlighting the importance of immune health. It then provides an overview of the immune system, describing its two parts: innate and adaptive. Chronic, low-grade inflammation is discussed as harmful if left unchecked. The rest of the document offers lifestyle recommendations to support immune function, including following a Mediterranean diet rich in antioxidants and anti-inflammatory nutrients. Proper nutrition, exercise, managing stress, adequate sleep and maintaining a healthy weight are presented as factors within our control to keep the immune system strong.

Uploaded by

Carmel Harel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 8

Understanding

Immune System Health


A special report from Mayo Clinic Press

Boosting your Although our knowledge of the There will always be risk factors we
virus and how it spread seemed to can’t change — genetics, sex, age or a
immune system change by the hour, one fact remained global pandemic. But we can control
the same: Illness can and did strike all other risk factors, such as what we put
4 ways to strengthen your body’s sorts of people, but the vast majority in our bodies and how much exercise
natural defenses who developed a severe case of and sleep we get. Prevention should
COVID-19 had preexisting health be the cornerstone of medicine
By Stephen Kopecky, M.D. problems. Those at higher risk had because it helps to prepare for the
In early 2020, life as most of the world conditions such as obesity, high blood unexpected. But more often than not,
knew it came to a screeching halt. pressure, diabetes, heart disease, or a health care providers end up seeing
That’s when a previously unknown history of stroke or smoking. people only after a problem has
virus began spreading like wildfire, Small changes in everyday habits, developed. COVID-19 highlighted why
forcing businesses, office buildings, such as eating less red meat or taking we need to be more proactive.
schools, stores, gyms, places of the stairs whenever you can, are ways
worship, restaurants, movie theaters to help prevent long-term chronic A glimpse inside the immune system
and other public gathering places to illnesses from developing. And these We tend to take our immune systems
shut their doors. same healthy habits — as well as other for granted. But they work hard to
For our part, those of us who could habits, such as washing hands and keep us healthy. This complex system
hunker down in our homes did so as wearing a mask in public — can help of cells is the body’s primary defense
best as we were able. The hope was prevent communicable diseases such system, constantly on the lookout for
that by avoiding mingling with others, as COVID-19 by protecting overall internal and external threats. To
we would help minimize transmission health and boosting the immune better understand how we can
of the coronavirus and the disease it system. And if an infection does improve or boost the immune system,
causes (COVID-19) and avoid all of the occur, it’s likely to be much less severe it helps to have a little background on
possible complications. than if you were in poor health. how it works.

INSIDE:   Eating the Mediterranean way   |   Does counting steps help?   |   Benefits of HIIT workout   |   Managing stress
The immune system has two parts. unhealthy eating and excess fat create This constant state of low-grade
There’s the immune function that chronic low-level injuries that leave inflammation loses its initial purpose
you’re born with, called the innate the immune system constantly of inducing healing and leads instead
immune system. The innate immune switched on, similar to having a to increased cellular and tissue
system is a general defense chronic low-grade infection. Just think damage. It becomes a source of
mechanism that protects you from the about a car idling. Leaving it running chronic irritation to tissues in the
time your body is exposed to harmful all the time would be bad for the car. body, and eventually it becomes a
germs until the time the second part The immune system is no different. problem.
of the immune response — the Having it continuously on alert is bad So what can we do to keep our
adaptive immune system — kicks in. for the body. immune systems healthy and strong?
The adaptive immune system Inflammation is part of the body’s
identifies and attacks specific germ natural defense process designed to Nutrition
invaders. It also remembers them, in protect against things such as The fuel you put into your body plays
case of a repeat exposure. This allows infections, toxins and trauma — and a critical role in how well your
your immune system to mount a more to repair any damage that might immune system works. But eating
effective response the second time occur. The inflammatory response healthy foods and taking vitamins and
around. The process of inoculation activates a cascade of immune other supplements after you’re already
develops when you get sick with a reactions that eliminates germs and sick doesn’t provide the best response.
virus, or it can be developed repairs injured cells. Putting fluid in your car after it’s
intentionally with a vaccine. For example, if you nick your finger, already overheated and broken down
Recognizing and destroying you’ll notice fairly quickly that the will prevent further damage to the
potentially dangerous invaders is only area around the wound becomes red engine, but it won’t repair the harm
half of the job. The other part is being and inflamed. This is a sign that the that’s already been done.
able to turn off that response quickly immune system has been activated The key is prevention, so you have to
once the threat has been destroyed. and is sending immune cells to clean make sure your body has what it needs
Immune responses take a lot of up the area and knit the skin back to maintain a strong immune system.
energy and result in inflammation together. A nutrition pattern that’s rich in fruits
— just think of the redness, swelling But scientists have also noticed that and vegetables, such as the
or pain you feel when you have a a low-grade form of inflammation can Mediterranean diet, serves up
wound. It’s a sign that your immune occur on a whole-body (systemic) level. antioxidants and anti-inflammatory
system is hard at work, and it’s usually This type of inflammation can occur in nutrients, such as beta carotene,
a good thing. response to things such as a steady vitamin C, vitamin E and polyphenols,
I say usually because, unfortunately, diet of saturated fats and little fiber, or to promote healthy immune
a lifestyle with little physical activity, continuously high stress levels. responses. (See “Eating the
Mediterranean way” page 3.)
Polyphenols are plant-based
CAUSES micronutrients that control how the
Alzheimer’s disease immune system responds.
Cancer What we eat also helps the
Poor nutrition
beneficial bacteria in our guts
Decreased exercise Diabetes communicate with the immune
Any smoking Chronic fatigue system and the lungs. This allows for a
more effective response to foreign
Unmanaged stress Decreased immunity
invaders and infection, such as with
Excess spirits (alcohol) Sexual dysfunction respiratory viruses.
CHRONIC
Inadequate sleep INFLAMMATION Depression Any disruption to this delicate
balance of bacteria, whether it’s from
Too much weight Osteoporosis
an unhealthy diet or from a
Fatty liver disease medication such as an antibiotic, can
Macular degeneration make you more susceptible to
Our daily habits can contribute to infections and complications.
Heart disease Also, and equally if not more
low-grade chronic inflammation
throughout the body. This ongoing important, the Mediterranean diet has
inflammatory state can eventually lead proved to be one of the most anti-
CONSEQUENCES
to a number of chronic illnesses. inflammatory diets ever studied.

Understanding Immune System Health 2


EATING THE MEDITERRANEAN WAY

There aren’t really single magic foods, • Depression Researchers studying the
supplements or food groups that will • Fibromyalgia Mediterranean diet and its effects on
deliver health to us on a platter. What • Arthritis pain brain health found an association
research has found, more often than • Atrial fibrillation between eating more fish and a
not, is that certain patterns of eating reduced risk of impaired memory and
tend to be associated with greater Following the Mediterranean diet’s thinking skills (cognitive impairment)
health. focus on fruits, vegetables and whole and a slower rate of cognitive decline.
For example, plant-based diets along grains increases the consumption of Another key component of the diet is
with lean proteins seem to have the viscous soluble fiber, which scores high to focus on eating as a primary event,
greatest benefit in terms of preventing marks for anti-inflammatory properties. rather than an afterthought (think
common chronic diseases such as heart Consuming healthy sources of fat, such grabbing a burger on the way to the
disease, cancer and dementia. And the as olive oil, increases our intake of kids’ soccer game). Making an event of
Mediterranean way of eating in monounsaturated fats, which also have the meal allows you to eat at a slower
particular seems to lead to a low rate of anti-inflammatory properties. Fiber and pace, which promotes better portion
diet-related disease. In addition, the healthy fats have been found to lower control. There’s usually about a
Mediterranean diet improves the total cholesterol and low-density 10-minute lag between when your
number of healthy bacteria in the lipoprotein (LDL cholesterol levels). stomach gets full and when your brain
digestive tract (gut microbiome) and Fish, another staple of the realizes it. Therefore, the slower you
reduces inflammation in the body. Mediterranean diet, are rich in omega-3 eat, the less you overeat.
Studies have also shown a reduction in: fatty acids, a type of polyunsaturated Switching to a Mediterranean-style
• Frailty fat thought to curb inflammation in the eating pattern can also benefit our
• Macular degeneration in people 60 body and reduce triglycerides, blood environment. One study showed that
years of age and older clotting, and the risk of strokes and moving toward a plant-based diet
• Childhood asthma heart failure. would decrease agricultural land use by
• Erectile dysfunction and female (For more tips on making the switch, 58%, water consumption by 33%,
sexual dysfunction see “Eat more this, less that — the energy consumption by 52% and
• Metabolic syndrome Mediterranean way,” on page 6.) greenhouse gas emissions by 72%.

When we regularly eat foods that are minerals can ward off any particular immunity, and exercise can be divided
pro-inflammatory, such as an excess virus. But eating nutritious foods as up during the day. (See “The benefits
of processed foods, they promote part of an overall healthy diet can help of a HIIT workout,” on page 5.)
chronic inflammation in our bodies to optimize your immune system, The best part about exercise is that
that requires our immune systems’ setting you up for the best possible it can be done at home, which we’ve
attention. This constant inflammation response. learned is crucial in the middle of a
requires our bodies to address the pandemic shutdown. Leg lunges,
inflammation and heal it, which in Exercise situps, squats and stair climbing are all
turn diverts and lessens our immune Exercise has been shown to give the easy exercises you can do at home. If
systems’ ability to recognize and fight immune system a boost by you’ve been sedentary, start with
other inflammatory processes such as maximizing the body’s ability to take some stretches and a walk down your
an invading infection. in and efficiently use oxygen, among street. Then increase your activity as
As a result, proper nutrition has dual other things. Moderate exercise you’re able.
benefits for our immune systems, (where you can talk but not sing while
both for what it does and for what it exercising) is enough to increase the Stress relief
doesn’t do. First, it allows the body to activity of virus-killing cells both in During the COVID-19 pandemic,
function better to fight infection. the short term and the long term. This everyone has been feeling more stress
Second, it doesn’t cause inflammation, includes white blood cells and than usual. Concern about the health
which would further divert our antibodies. Guidelines recommend at of our loved ones, our jobs and our
immune systems’ defenses. least 30 minutes daily, five times a children’s schooling combined with
There isn’t definitive proof that week. But even 20 minutes daily can the inability to physically stay in touch
supplementing with vitamins and help quell inflammation and boost with each other has been difficult.

Understanding Immune System Health 3


Such added stress increases the DOES COUNTING STEPS HELP?
production of the hormone cortisol in
the body, which in turn can suppress Something I frequently ask patients to do is walk 10,000 steps every day. This
the immune system. Calming has been a popular trend for a while now and it’s a good one. You can even
activities minimize stress, reduce download apps on your phone or wear activity monitors that help you measure
cortisol production and enhance the your steps. But why 10,000 steps?
immune system’s function. Because that’s right around the number that achieves the greatest reduction
Practicing mindfulness and in premature deaths before the effects start to level off. A JAMA study
stepping away from what’s causing published in 2020 showed that increasing daily steps reduced the mortality
anxiety can help us stay grounded. rate from any cause, but more specifically from heart disease and cancer.
(See “Managing stress,” on page 7). The average American walks just under 5,000 steps a day. In the study,
Exercises that have calming or making the change from 4,000 daily steps to 8,000 steps led to the steepest
meditative qualities, such as qi gong decline in mortality. After about 8,000 steps for women and 12,000 steps for
and yoga, also are beneficial and can men, the benefits started to plateau. Older adults benefited the most since
easily be done at home. Video calls they’re at the highest risk. The study also showed that walking fewer steps, but
can help us stay connected to loved speeding up every so often, can provide about the same benefit as walking
ones and reduce the stress of not more steps at a steady rate.
being able to get together in person.
Steps per day and mortality rate in U.S. adults over 40
Sleep
The interaction between the immune 25
system and sleep is a two-way street.
When your immune system response 20
Mortality rate*

kicks in, it changes your sleep. You


may find yourself sleeping longer, for 15
example, as your immune system
stages an attack against a virus. 10
On the flip side, when you don’t get
enough sleep, your immune system 5
can be altered. When you’re not
0
sleeping well, you may notice that you
get sick more easily. Getting adequate 0 2K 4K 6K 8K 10K 12K 14K 16K
sleep can help support the way your Steps per day
immune system functions by
increasing the number of immune *Per 1,000 adults a year
cells circulating in your body. Based on JAMA. 2020;323:1151.
Sleep has been associated with
reduced infection risks, improved
infection outcomes and better
vaccination responses. Getting But if suboptimal sleep is leaving you When we set big goals for ourselves
adequate sleep before receiving a tired and run-down, it’s likely that that require sudden, drastic changes
vaccination can double the immune your immune system is feeling the to our daily lives, those changes might
response in humans. Animal studies same effects. (See “Breaking the last for a day or two but not much
have shown that increasing the length disrupted sleep cycle,” page 8.) longer. We might be able to maintain
of sleep positively affects infection an austere diet, an intense fitness plan
outcomes. Slow and steady or a dramatic sleep program for a
Lack of sleep appears to be a trigger It would be really great if we all could while. But these extreme behaviors
of low-grade inflammation and related make major lifestyle changes with a usually don’t become enduring habits.
diseases. Studies in humans on the little willpower and a flip of the In moments of stress or exhaustion,
relationship between sleep and switch. But we might as well be honest we quickly regress to our old habits
infection link shorter sleep duration — that expectation isn’t logical or because they’re easier and they’re
with increased risk of pneumonia and reasonable. It sets us up for what we’re used to. The next morning,
respiratory infections. The amount of disappointment and reinforces the we wake up with a feeling of failure
sleep the immune system needs to negative mindset many of us have that discourages us from reaching our
function properly is very individual. about our ability to change. earlier goals.

Understanding Immune System Health 4


You don’t need to go cold turkey and THE BENEFITS OF A HIIT WORKOUT
implement changes at once. Keep in
mind that no goal is too small. For High-intensity interval training (HIIT) is a way to get in the same
example, one study found that cardiovascular shape as you would with traditional training, but with less
replacing just half a tablespoon of time spent exercising. It’s also a form of exercise that’s very helpful for our
margarine, mayonnaise or butter a day bodies since it replicates what we’ve been doing on Earth for millennia.
in your diet with the same amount of If you were a cave dweller hundreds of thousands of years ago, what you
olive oil can help reduce your risk of did long ago was a primitive form of interval training: You would run like
heart disease. When you set goals that crazy to catch your food or run like crazy to avoid being caught for food.
you can easily attain, your confidence You would usually do this for very short periods. All of the activity you did
will grow and you’ll be able to build on was in short bursts of high-energy activity to maximize survival and
your success incrementally. minimize energy expenditure.
Taking little steps eventually takes Research has shown that just three intervals over 10 minutes three times
us further. And every little step we a week increases your muscles’ capacity to extract oxygen and do more
take toward a healthier lifestyle will work. This improves both cardiorespiratory fitness and cardiometabolic
help us live our lives to their fullest health in overweight adults and reduces belly fat.
and longest.
How it’s done
High-intensity interval training is performed a bit differently from
STEPHEN KOPECKY, M.D. continuous exercise at a moderate intensity. Continuous exercise is when
you warm up, move to a moderate intensity level, and then keep it at that
level for 10, 20 or 30 minutes.
There’s nothing wrong with the continuous approach. If you’re doing it
already, that’s great and it makes it easier to switch to intervals. But if you’re
looking for a more time-efficient way to get fit, then interval training might
be for you.
Interval training is appropriate even for people who are older, inactive or
overweight. It’s also been shown to be safe and effective for people with
heart disease and diabetes. It’s all based on your own perception of
intensity. You only go as hard as you can go, improving as you’re able. The
Stephen Kopecky, M.D., is a three key components of intervals are: 1. Once you warm up, go hard (hard
two-time cancer survivor and enough that you think this is difficult; I can’t keep this up very long). 2.
cardiologist at Mayo Clinic Before you give out and have to stop, slow down and get your breath fully
in Rochester, Minn. This back so you can go just as hard on the next interval (this may take four or
publication contains excerpts five minutes as you start to get in shape). 3. Do not go too long because if
from his book, “Live Younger you go too long, you can’t go that hard; 30 to 120 seconds is long enough.
Longer: 6 Steps to Prevent You can do interval training with just about any activity. Depending on
Heart Disease, Cancer, what you like to do, you can simply increase your speed or other intensity
Alzheimer’s, Diabetes and variable such as the incline or the tension. For example, you might:
More,” a comprehensive • Go from walking to walking briskly or jogging
guide to understanding and • Alternate between walking and climbing stairs
improving your health. Look • Pedal faster, stand up to pedal or increase the resistance when bicycling
for it from Mayo Clinic Press. • Maintain or increase your speed as you run or walk up a hill
• Alternate between dancing to music that has faster and slower tempos
• Swim several laps at your regular pace followed by a lap that is faster
Six sessions of repeated 30-second sprints over two weeks with interval
training is equal to 90 to 120 minutes of moderate continuous activity a
session. In other words, 11 minutes a day of interval activity can equal 45
minutes a day of continuous moderate-intensity activity in terms of the
fitness that you can achieve.

Understanding Immune System Health 5


EAT MORE THIS, LESS THAT – THE MEDITERRANEAN WAY

• Fruits
• Vegetables
• Nuts
EAT • Legumes
MORE • Extra-virgin olive oil
• Minimally processed foods
• Fish and seafood
• Lean poultry

• Butter
EAT • Full-fat dairy
LESS • Red meat
• Ultraprocessed foods
• Sugary beverages

• Limit to one glass a day


WINE (5 oz. for men; 3 oz. for
women)

INSTEAD OF TRY

Butter or margarine Olive oil for cooking or for dipping whole-wheat bread in

A meatless meal, such as one based on legumes (think peas) or beans;


vegetable-based recipes
Red meat
Grilled or baked lean, skinless chicken breast; grilled or baked fish or shellfish
(tuna, salmon, trout, mackerel and herring are good choices)

Low-fat or fat-free dairy, such as low-fat or fat-free milk, low-fat cheeses, and
Full-fat dairy low-fat or fat-free Greek or regular yogurt; milk alternatives, such as almond or
oat milks

Salt Herbs and spices first, which can eliminate or lessen your need to add salt

Peanuts Almonds, walnuts, hazelnuts

White bread or pasta, processed Whole-grain breads, pasta and cereal


cereals Alternative grains, such as bulgur wheat and faro

Cream-based sauces Olive oil-based sauces, tomato-based sauces

Soda, diet soda, juice Water, carbonated or sparkling mineral water, seltzer, unsweetened tea

Prepackaged, store-bought desserts, Homemade sweet treats (remember, don’t deprive yourself; everything in
cookies, cakes or other baked goods. moderation)

Understanding Immune System Health 6


MANAGING STRESS

Since we’re all different, stress is • Harness the power of optimism.


different for each of us. What causes Some research suggests that
stress in one person might not cause optimists may cope better with
stress in another. And there are stressful situations, such as major life
different kinds of stress. transitions, and that optimists have a
Some stress is actually good stress, lower risk of heart attack and
such as when competing in a sport with premature death. A simple but
friends. Win or lose, you tried your best effective habit is to practice gratitude
and had fun, coming away feeling when you first wake up in the
energized. Some stress is manageable, morning or before you go to sleep at
like the stress of driving and getting night. Instead of dwelling on your
slowed by a stoplight that lasts longer worries during these times, try
than we’d like. In the big picture of life, thinking of three things you’re grateful
it’s not important. for — big or small.
But some stress can be toxic. This is • Get outside. Studies show that
the kind of stress where you have little spending time in nature reduces
to no control, such as in the death of a stress, lowers cortisol levels,
loved one or a large personal financial decreases blood pressure and
crisis you can’t change. With toxic improves well-being. For many of us,
stress, it’s critical to have help and the sounds, sights and smells of green
support from family or professionals. spaces — such as forests, wetlands,
The good news is that you can learn to city parks and gardens — have a
tackle stress — even sudden, large powerfully calming effect. Studies tackle the stressors of your day in a
amounts of stress — by engaging in have linked being outdoors with a refreshed state. Use exercise to
small, daily habits that keep stress from greater reduction in inflammation in release brain chemicals
becoming overwhelming or taking over. your body. (neurotransmitters such as dopamine,
Stress may be a fact of life, but it doesn’t • Appeal to your senses. A simple way serotonin, melatonin and
have to rule your life. Learning healthy to de-stress is to engage your senses endocannabinoids) that can leave you
ways to react to and relieve stress can — touch, smell, sight, taste and feeling happier, more relaxed and less
have profound effects on your health, hearing. Hang a colorful poster or anxious. Seek out healthy meals and
longevity and well-being. Adopting even cheerful family photo in your snacks and limit caffeine. Too much
one new healthy habit and practicing it workspace. Listen to some peaceful caffeinated coffee, tea or soda will
each day can help to fight the harmful music or a recording of ocean waves. increase your stress level.
effects of stress. Pleasant smells can be another stress • Seek help. If you’re having difficulty
• Practice positive self-talk. Self-talk is reliever. Essential oils that may help coping with the stressors in your life,
the endless stream of positive or you relax include lavender, consider enrolling in a stress
negative thoughts that run through frankincense, jasmine, and lemon or reduction class at a community or
your head every day. The goal of orange. health care center or online. Your
positive self-talk is to weed out • Help others. Studies on helping doctor or a mental health
misconceptions and challenge them others show that shifting the focus professional also can provide
with self-compassion and rational, from yourself to other people may treatment options if stress is building
positive thoughts. Start by following not only relieve stress but improve or if you’re not functioning well.
one simple rule: Don’t say anything to your overall health and well-being.
yourself that you wouldn’t say to a Consider serving at a food bank or Try the strategies that appeal most to
friend or loved one. Be gentle and raking an older neighbor’s lawn. Even you. But remember to be open. A
encouraging with yourself. If a small acts of kindness, such as giving suggestion you’re skeptical of could end
negative thought enters your mind, a stranger a compliment, can affect up being surprisingly helpful. By
evaluate it rationally and respond with your attitude, outlook and health. developing and practicing these
statements of what is good about • Take care of your body. Sleep, diet techniques now, you can reduce your
you. Instead of saying, “I can’t handle and exercise are vital for your physical stress, prevent negative impacts on
this,” remind yourself, “Hey, I’ve health. They can also impact how you your health and boost your ability to
handled bigger challenges before, and cope with stress. Get proper sleep to manage future challenges.
I can handle this too.” rejuvenate your body and help you

Understanding Immune System Health 7


BREAKING THE DISRUPTED SLEEP CYCLE

If you have trouble with falling asleep or staying asleep, you can start to develop
negative associations with sleep. If these associations persist, they can create a

SLEEP
harmful cycle that leaves you chronically sleep deprived. Negative associations can
develop around your nightly habits before bed, the sleep environment in your

CHECKLIST
bedroom or the process of falling asleep.
Negative conditioning created by the way you prepare for bed or approach
bedtime may in fact increase your brain’s alertness and make it very difficult to fall
asleep. Say, for example, that you always are late to bed, which increases your worry
that you won’t get enough sleep before the next day.
In your rush to get to sleep, you ignore bedtime rituals and jump straight in Cut back on caffeine if needed.
between the sheets. Once there, though, your brain is so wound up that you’re
nowhere near feeling drowsy. You toss and turn, but sleep remains elusive. Once Get enough daytime exercise.
again, you’ve failed at getting a good night’s rest. The next night, your brain
remembers the difficulty falling asleep, and the whole process reignites. Avoid heavy meals before bed.
To undo this cycle, you need to expose your brain to the glow of success. And to
do that, you need to break the conditioned responses that happen when you Reduce screen time an hour
repeatedly try to sleep without success. How do you do this? before bed.
• Refresh your bedtime rituals. They don’t have to take up a lot of time, but you do
need a few rituals signaling bedtime, such as brushing your teeth or getting into Relax with a bedtime routine
proper pajamas. Relax your mind by reading a book, contemplating a few things (for example, gratitude
you’re grateful for or focusing on slowing your breathing. Do your best to go to bed meditation, practicing
at the same time every night and wake up around the same time every morning. optimism, journaling or
• Reclaim your bedroom. Only use your bedroom for sleep or sex. Remove prompts reading).
for activities that don’t belong in the bedroom, such as watching TV, working on a
computer or browsing apps on your phone. It may also help to remove pets from Cool bedroom temperature.
the bedroom. If you can’t sleep, get up and go read a boring book or magazine in
an upright chair. Do this until you start to feel very sleepy, and then go back to bed. Keep room dark, comfortable.
The important thing is that you don’t want to associate your bed with not sleeping.
• Rinse and repeat. You’ll likely need to do this routine repeatedly until your brain Take slow, deep breaths.
starts to feel good about bedtime and sleeping. The trick is to make it easy to fall
asleep but hard to do other things like worry, watch TV or anything else that will
hype your brain.

Although getting more sleep may seem like the least urgent change you need to
make in your life, the truth is that quality sleep creates a halo that touches all other
areas of your life. When you’re rested, you make better choices about what to eat
and how much to eat, you have more energy for physical activity and exercise, you’re
more patient and attentive to those around you, you’re less prone to getting sick,
and you’re mentally better equipped to handle stressors large and small.
Some people have more specific sleep problems, such as insomnia, obstructive
sleep apnea or a snoring partner. It’s important to get these sorts of sleep problems
evaluated by a doctor so that they can be treated appropriately and you can get the
rest you need for your health (and, in many cases, the health of your partner).

Mayo Clinic is a nonprofit medical practice. Proceeds from


your purchase of Mayo Clinic newsletters and books are
used to further medical education and research at Mayo
Clinic. You not only get the answers to your questions on
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More information is available at www.MayoClinic.org. To


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Understanding Immune System Health 8

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