My plan today was to discuss ways to boost our immune system. Some of us are headed into prime cold and flu season, and with Covid still very much in the picture, a strong immune system is more important than ever. Please note this post is not me advocating to do these things instead of getting a vaccine, but rather as part of developing a healthy, smart lifestyle to promote good health.

The irony is that just days ago, I received an email from my health care provider about this very subject. I opened it thinking I’d read “oh yes, this combination of vitamins and minerals is recommended” but instead it basically said, “eat right, get enough sleep, and exercise. Stop thinking vitamins are the answer.”

So…..I can’t help it, I’m still popping vitamins, PresserVision to be exact as recommended by my optometrist, but I did find this on the Harvard Health website. Funny how so much of this lines up with what we discuss here on the UAC. The actual article is lengthy and can be found here: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
but here are a couple excerpts for your reading pleasure.

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

Don't smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Try to minimize stress.
Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

Diet and your immune system

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function. There are still relatively few studies of the effects of nutrition on the immune system of humans.

There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube. However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed.

So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better.

November 9
Nope all around. Zero, zilch and a nada for good measure. Couch potato whizzed right by me earlier leaving me in it's dust.

I'm a stickler for having a quality multivitamin since 2014 when I was ordered to get 1000 IU Vitamin D as well as Fish Oil and a daily low dose aspirin for life. I don't take fish oil supplements any more though as I try to eat a serving of fatty fish nearly every day in the form of wild caught sockeye salmon or herring. I went that route to be more selective in the quality of the fats I was getting, particularly around the Omega-3 to Omega-6 ratios (it's also why I use coconut butter instead of canned coconut milk, etc. as well as use Tahini to round it out).

But as @biketheworld mentioned, a vitamin and even eating the right foods is not enough to keep your immune system at the top of its game. I was taking my vitamins and eating those foods in 2019-2020 when I was otherwise letting go of taking care of myself. I don't care for what many consider "regular crappy unhealthy food" any more, so even while doing no exercise, gaining weight, drinking excessively and overeating, I still ate the same foods basically, but did allow for some more chocolate and Skittles (evil little things my daughter can't live without).

I got sick more in those 2 years than in the several few years prior, combined. My allergies returned. An auto-immune condition that I had convinced myself had been brought under control came back with a terrible vengeance resulting in the need for the surgery that has me laid up currently.

Since bringing my food portions back in line, losing weight and exercising again, my immune system has bounced back very well. I have not fell ill once since getting back into it, and even managed to tame that condition, but still required the surgery, of course, from the damage done.

So that's my take on it. Seems in line with the info provided. I just like learning things the hard way too often because I'm just so gosh darned smart I can get away with anything, right? 🤣

Date: November 9th
Exercised?: Yes. 20 minute walk and 9 push-ups for the date. Not grinding away as hard right now, unfortunately, though I’m getting back on track tomorrow!
Calories?: Yes.
Tracked?: Yes.
(Pass days used: 1/3)

✅ - Exercise 20+ Minutes:
105 minutes, aerobics; long walk with DH in our local park enjoying the autumn colour.; body weight circuits
✅ - Calories within budget
✅ - Tracked everything

3️⃣ Pass Days left

Exercise: Yes, for 1 hour. Including the fact I pushed myself on weights (bench pressed with dumbbells, 20# in each hand).
Logged, yes. Just finished.
Under calories, yes.

Passes - 0

I think this is the first time in many years, including when I ran 6 miles a day, and usually stayed around a size 2 to 4, that I haven't touched the Halloween candy. We don't get trick or treaters, but hubby bought it for the grands (he doesn't touch the stuff). He said we could give it away if I wanted. It was a huge Costco bag of chocolates, some of my favorites but I said no, and I really don't want it, partly because my calories are low enough, and because I'm checking in here, and I don't want to take my passes yet. When I do take them, it is going to be because of my son's fantastic cooking and not some cheap chocolates.

November 9

✅ Exercise - workout video
✅ Calories
✅ Tracked

0 Pass Days Used

yes x 3

Exercise: Three separate 20+ minutes on my walking game for a total of 10,315 steps on the day. (needed just over half the exercise calories the fitbit "credited me with" to break even - hence the third session just to increase the buffer zone by a bit.
Logged: EVERYthing ... which is why I knew I wanted more than 30 cals clearance between intake and fitbit credits.
Under goal: thanks to exercise buffer, would have been juuuuuuuust under - but with extra exercise, increased the "calories untouched" to just over 100.

Drs orders I have a multi-vitamin and calcium+VitD supplements. Basic "aging female needing extra calcium to support bone density" situation. In general I do most of the "recommended healthy living" points on the list ... but should probably eat more veggies than I do.