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To:
UA-PTC
Students,
Faculty, and
Staff
Date: May
11, 2022
Re: UA-PTC
Health and
Wellness
Newsletter:
Immunity
Please
Note: The
information
provided in
this
newsletter
is intended
for your
general
knowledge
only and is
not a
substitute
for
professional
medical
advice or
treatment
for specific
medical
conditions
or health
improvements.
You should
not use this
information
to diagnose
or treat a
health
problem or
disease
without
consulting
with a
qualified
healthcare
provider.
Please
consult your
healthcare
provider
with any
questions or
concerns you
may have
regarding
your
condition.
Help Boost
Your
Immunity
with
Exercise
By Kelley
Cowley,
M.Ed.
Need another reason to add exercise to your to-do list? Over the years, many
studies have shown that exercise can indeed help boost your immune system. When
you exercise, white blood cells circulate throughout the body and can detect and
fight illnesses sooner. Exercise can also help protect against viral infections
and can lower the risk of many chronic diseases.2 It is important to
remember that to gain these benefits, exercise needs to be moderate to vigorous1
meaning that when you exercise, you should not be able to carry on a casual
conversation.
If getting to a gym is challenging for you, start by focusing on being more
active in general. Park toward the back of the lot and take the stairs instead
of the elevator. If you have a sedentary job, take a two to three-minute walk
break every hour or so during work, or use ten minutes of your lunch break to
walk outside on pretty days. The evidence keeps showing us that exercise is an
important avenue to staying healthy, so get moving!
For more information, check out the links below:
1.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/
2.
https://www.thorne.com/take-5-daily/article/a-mayo-clinic-doctor-s-advice-part-5-boost-your-immunity-with-physical-activity
Journaling to Strengthen Immunity
By Julia Ramey, MAP
I feel sure that most people have heard of the many benefits of journaling or
introspective writing. But are you aware that one of those benefits is a
stronger immune system? Research shows that just 15-20 minutes of journaling per
day can strengthen our immune system's ability to fight off viruses and even
respond more positively to vaccines. It is thought that this is due to the
stress-reducing benefit of journaling. The lower our cortisol and other stress
hormones, the more effectively our immune system can function. Journaling about
traumatic or stressful events allows us to cognitively process the emotions in a
non-threatening manner and often leads to a sense of relief and possible
solutions. Psychologists recommend 20 minutes of emotionally expressive writing
per day, especially when dealing with stressful or traumatic events, to increase
your ability to manage stress and therefore strengthen your overall immune
system.
For more information on these studies, please follow the links below.
Happy journaling!
Nutrition That Helps Support Immunity
By Mandie
Smith, MS RD
Vitamin C: Vitamin C is needed to keep our T cells ready to fight
infection. Fruits that are high in vitamin C are citrus fruits (oranges, lemons,
limes, grapefruit), pineapple, mango, guava, papaya, kiwi, and strawberries.
Vegetables that are high in vitamin C are broccoli, Brussel sprouts,
cauliflower, green & red peppers, spinach, cabbage, turnip greens, sweet
potatoes, white potatoes, tomatoes, and winter squash.
Vitamin D: Vitamin D is a family of fat-soluble molecules responsible
for maintaining proper levels of calcium, magnesium, and phosphate in the blood.
The RDA for Vitamin D is 600-800 IU/day. Taking Vitamin D3 with calcium is best
for immune function. Vitamin D3 is harder to get in the diet. Dairy and plant
milks are fortified with D, and mushrooms may have D2. Other food sources are
sardines with bones, cod liver oil, salmon, swordfish, tuna fish, orange juice
fortified with D, beef liver, egg yolks, cheese. People with lighter skin will
be able to make vitamin D in about 30 minutes of sun exposure per day. People
with darker skin tend to have lower blood levels of vitamin D because of the
pigment melanin. Melanin protects the skin against the damaging effects of
sunlight and also decreases vitamin D production.
Zinc: Foods that are high in zinc are tofu, hemp seeds, lentils,
oatmeal, pumpkin seeds, quinoa, shiitake mushrooms, black beans, green peas, and
cashews. Zinc inhibits viral replication in the body. Zinc supplementation
should only be done short term. Too much zinc in the diet can cause an imbalance
with the copper in the body. Balancing those two minerals is important for good
health. Variety in the diet will assure that a person is eating sources of
copper as well as zinc. Brazil nuts are a good example of a food that has both
zinc and copper. I only take a zinc supplement if I am sick.
Book Review: Immunity: The Science of Staying Well by
Dr. Jenna Macciochi
By Leslie Lovenstein, MA 
With the development of COVID-19 and other superbugs, now is a great time to
learn about how your body fights off viruses, bacteria, and infections.
Immunity - the Science of Staying Well by Dr. Jenna Macciochi discusses how
the immune system works to protect the human body against diseases and how to
keep the immune system in the best shape to help fight these diseases. The text
presents facts versus the fiction of infections and helps readers understand how
germs cause havoc on the body.
Chapter 3 discusses sleep and how rhythms and routines can aid in having a
good night's sleep and how sleep affects the immune system. The text also
provides helpful hints for a better sleep such as avoiding caffeine after
mid-day, having screen-free time before bed each night, incorporating "sleepy
foods" into your diet, and using sunlight to help guide your circadian rhythm.
The book goes on to connect health with mental illness, liking immunity with
depression, stress, allergies, and even loneliness. It also discusses how time
outdoors can lead to reduced stress levels and better moods.
Chapter 6 describes how every bit of exercise has a profound and immediate
impact on immunity. The author offers some simple suggestions for incorporating
exercises into your daily life: use devices to remind you when and how long you
should exercise, move regularly throughout the day (one full hour is not
needed), be consistent each day, listen to music while exercising, and park away
from buildings, among other ideas.
Finally, the book discusses the importance of a good, balanced diet to
support a healthy immune system. The Mediterranean diet is recommended as the
"best studied and generally healthful diet pattern."
Mission Statement - University of Arkansas – Pulaski Technical College provides access to high-quality education that promotes student learning and enables individuals to develop to their fullest potential.
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