Image from naturalform.com

Emily Samson

Whether staying up late at night to get some work done or watching an extra hour of TV, most of us have sacrificed getting a well-rested night of sleep to stay up a little longer. A study from the CDC found that more than a third of Americans do not get enough sleep regularly. For many of us, sleep is not a priority, but it is more important than we think. Sleep is not just a way to feel rested. It is an essential function for both mental and physical health, especially when it comes to your immune system. 

The immune system is your body’s defense against harm from bacteria, viruses, and toxins. While sleeping might not be the first thing you think of when it comes to keeping your immune system healthy, there is a strong link between getting enough sleep at night and having a healthy immune system. When you sleep, your body releases proteins called cytokines, which play a role in supporting an immune response. With chronic sleep loss, your body creates less cytokines, reducing the ability to respond to infection.

So how much sleep do you need to reap the immune system benefits? While sleeping requirements vary slightly from person-to-person, it is recommended that most healthy adults get between seven to nine hours of sleep a night. However, it’s not only the time length of sleep that matters but also the quality of sleep. Key signs of good quality sleep are falling asleep in 30 minutes or less, waking up no more than once per night, and being asleep 85 percent of the time you are in bed.

With flu season coming up and the coronavirus still being a threat, it is more important than ever to have a strong immune system, and one thing you can do to give it a boost is sleeping. Even if you do end up getting sick, a well-rested body is much more prepared to get you back on your feet.

https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html

https://www.sleepfoundation.org/articles/5-signs-your-sleep-quality-poor-and-how-fix-it Continue reading Boosting your Immune System with Sleep →

Image from healthista.com 

Emily Samson

As most people know, exercise is great for your body. It can improve physical health, tone your physique, and provide protection against many health conditions such as cardiovascular disease, stroke, and diabetes. But how often do you consider the mental health benefits of physical exercise? It has been shown to reduce stress and ease the symptoms of depression, anxiety, and ADHD. It can also help increase focus, enhance memory, improve sleep, and boost your overall mood.

 Exercise is a great tool for a mental health boost for a number of reasons. Firstly, exercise releases proteins called “endorphins” that bind opioid receptors, reduce pain and boost pleasure. This creates relaxed and positive feelings that give people a sense of well-being. Exercise also stimulates the brain by increasing oxygenation, promoting the growth of neurons, and allowing for increased neuronal connections.

 Getting the mental health boost that comes from exercising doesn’t mean you need to sweat for hours at the gym or run mile after mile every day. Research shows that modest amounts of exercise – no matter your age or fitness level – can make a difference in your mental health. Thirty minutes of moderate activity five times a week is all you need to get a mental health boost. The 30 minutes can also be broken up in two 15-minute workouts or three 10-minute workouts.

 There is no need to force yourself into long, monotonous workouts to get the benefits of exercising. Playing a sport for fun, taking a dance class, or walking around your neighborhood can work just as well. Even a few minutes of physical activity per day is better for your mental and physical health than none! 

https://www.healthline.com/health/endorphins

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm#:~:text=Regular%20exercise%20can%20have%20a,fanatic%20to%20reap%20the%20benefits

https://www.scientificamerican.com/article/how-exercise-affects-your-brain/#:~:text=Exercise%20affects%20the%20brain%20in,the%20growth%20of%20brain%20cells.