{"id":10077,"date":"2020-05-21T19:32:44","date_gmt":"2020-05-21T19:32:44","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=10077"},"modified":"2020-05-21T20:19:36","modified_gmt":"2020-05-21T20:19:36","slug":"ways-to-boost-your-immunity-this-memorial-day-weekend","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/21\/ways-to-boost-your-immunity-this-memorial-day-weekend\/","title":{"rendered":"Ways to Boost Your Immunity This Memorial Day Weekend"},"content":{"rendered":"

\"Joyous<\/p>\n

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n

As we remember our nation\u2019s military heroes on Memorial Day, our thoughts also turn toward enjoying summer and fun outdoor activities. This year, Memorial Day commemorations will be somewhat subdued as New Jersey and our nation slowly begin to open due to the COVID-19 pandemic.<\/p>\n

As you and your family enjoy the Memorial Day weekend, here are some ways you can boost your immunity to promote health. The below strategies are not specific to preventing COVID-19 infection, but meant to help you boost your immune system overall. For protection against COVID-19, you should continue to monitor CDC guidelines, wash your hands frequently, practice physical distancing, and wear a facemask when around others.<\/p>\n

Exercise<\/h3>\n

Moderate exercise can give your immune system a boost by reducing inflammation and helping your immune cells regenerate regularly. This can lead to a more effective immune response.<\/p>\n

\u201cAs long as we still have the ability to safely go outside, anyone can easily exercise,\u201d says David B. Gealt, DO, Assistant Director of Sports Medicine and Director of the Sports Concussion Program at Cooper University Health Care. \u201cExamples of moderate exercise include brisk walking, steady bicycling, light jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of activity per week.\u201d<\/p>\n

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce stress.<\/p>\n

Make Healthy Food Choices<\/h3>\n

If you find yourself at a physically-distanced cookout this weekend, pile your plate high with immune boosting foods, such as fruits and vegetables.<\/p>\n

\u201cChoosing plant based foods can give your immune system an upper hand against harmful pathogens,\u201d says Linda Goldsmith, RD, Oncology Dietitian at MD Anderson Cancer Center at Cooper. \u201cA variety of vegetables, fruits, legumes, and whole grains will increase your intake of Vitamin C, beta carotene, and zinc. Berries, red and yellow peppers, hummus, and green leafy vegetable are all packed with these immune boosting nutrients.\u201d<\/p>\n

Other ways to boost your immune system through food include limiting your sugar intake and eating plenty of protein.<\/p>\n

Get Enough Sleep<\/h3>\n

Sleep and immunity are closely tied. Without sleep, your immune system won\u2019t have the strength it needs to fight off illness.<\/p>\n

\u201cMost adults need about 7 to 9 hours of sleep a night,\u201d says Kimberly Rozengarten, DO, Internal Medicine Physician and Medical Director of the Multispecialty Center at Cooper University Health Care. \u201cTo improve your sleep, try to stick to a regular bedtime schedule, stay active during the day, skip caffeine and alcohol near bedtime, and schedule time to unwind at the end of the day.\u201d<\/p>\n

If you find yourself having trouble sleeping due to anxiety, try limiting news consumption throughout the day, and turn your screens off an hour before bed. Thinking about what you have just read or seen can disrupt your sleep.<\/p>\n

Enjoy the Sunshine<\/h3>\n

After months stuck inside, enjoying time in the sun can be healthy. Vitamin D is sometimes called the \u201csunshine vitamin\u201d because your body produces vitamin D naturally when it\u2019s directly exposed to sunlight. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. For longer periods in the sun, remember to protect your skin with sunscreen.<\/p>\n

While there are no guarantees that these steps can prevent us from catching a virus like the coronavirus or the flu, a strong immune system should be a vital part of our wellness routine.<\/em>
\n<\/a><\/p>\n

Formas de Aumentar su Inmunidad este fin de semana del Memorial Day<\/h2>\n

Al honrar a los h\u00e9roes militares de nuestra naci\u00f3n en el Memorial Day, nuestros pensamientos tambi\u00e9n se vuelven hacia disfrutar el verano y divertidas actividades al aire libre. Este a\u00f1o, las conmemoraciones del Memorial Day ser\u00e1n algo moderadas a medida que Nueva Jersey y nuestra naci\u00f3n comiencen a abrirse lentamente debido a la pandemia de COVID-19.<\/p>\n

A medida que usted y su familia disfrutan el fin de semana del Memorial Day, aqu\u00ed hay algunas formas en que pueden aumentar su inmunidad para promover la salud. Las siguientes estrategias no son espec\u00edficas para prevenir la infecci\u00f3n por COVID-19, pero est\u00e1n destinadas a ayudarlo a fortalecer su sistema inmunol\u00f3gico en general. Para protegerse contra COVID-19, debe continuar monitoreando las pautas de los CDC y lavarse las manos con frecuencia, practicar distanciamiento f\u00edsico y usar una m\u00e1scara facial cuando est\u00e9 cerca de otros.<\/p>\n

Ejercicio<\/h3>\n

El ejercicio moderado puede estimular su sistema inmunol\u00f3gico al reducir la inflamaci\u00f3n y ayudar a que sus c\u00e9lulas inmunes se regeneren regularmente. Esto puede conducir a una respuesta inmune m\u00e1s efectiva.<\/p>\n

“Mientras tengamos la capacidad de salir de manera segura, cualquiera puede hacer ejercicio f\u00e1cilmente”, dice David B. Gealt, DO, Subdirector de Medicina del Deporte y Director del Programa de Conmoci\u00f3n Deportiva de Cooper University Health Care. “Ejemplos de ejercicio moderado incluyen caminar r\u00e1pido, andar en bicicleta estable, trotar ligero, nadar y caminar ligero. La mayor\u00eda de las personas deben aspirar a al menos 150 minutos de actividad por semana ”<\/p>\n

Adem\u00e1s, el ejercicio puede aumentar la producci\u00f3n de endorfinas, que son conocidas por ayudar a producir sentimientos positivos y reducir el estr\u00e9s.<\/p>\n

Haga Elecciones de Alimentos Saludables<\/h3>\n

Si te encuentras en una comida al aire libre f\u00edsicamente distanciada este fin de semana, llena tu plato con alimentos estimulantes del sistema inmunol\u00f3gico, como frutas y verduras.<\/p>\n

“Elegir alimentos a base de plantas puede darle a su sistema inmunol\u00f3gico una ventaja contra los pat\u00f3genos nocivos”, dice Linda Goldsmith, RD, dietista en oncolog\u00eda en el MD Anderson Cancer Center en Cooper. \u201cUna variedad de verduras, frutas, legumbres y granos enteros aumentar\u00e1 su consumo de vitamina C, betacaroteno y zinc. Las bayas, los pimientos rojos y amarillos, el hummus y los vegetales de hoja verde est\u00e1n repletos de estos nutrientes que estimulan el sistema inmune\u201d<\/p>\n

Otras formas de estimular su sistema inmunol\u00f3gico a trav\u00e9s de los alimentos incluyen limitar su consumo de az\u00facar y comer muchas prote\u00ednas.<\/p>\n

Dormir lo Suficiente<\/h3>\n

El sue\u00f1o y la inmunidad est\u00e1n estrechamente vinculados. Sin dormir, su sistema inmunol\u00f3gico no tendr\u00e1 la fuerza que necesita para combatir enfermedades.
\n“La mayor\u00eda de los adultos necesitan entre 7 y 9 horas de sue\u00f1o por noche”, dice Kimberly Rozengarten, DO, M\u00e9dico de Medicina Interna y Directora M\u00e9dica, Centro de Especialidades M\u00faltiples en Cooper University Health Care. “Para mejorar su sue\u00f1o, trate de seguir un horario regular para acostarse, mantenerse activo durante el d\u00eda, omitir la cafe\u00edna y el alcohol cerca de la hora de acostarse y programar un tiempo para relajarse al final del d\u00eda”.<\/p>\n

Si tiene problemas para dormir debido a la ansiedad, intente limitar el consumo de noticias durante todo el d\u00eda y apague las pantallas una hora antes de acostarse. Pensar en lo que acaba de leer o ver puede interrumpir su sue\u00f1o.<\/p>\n

Disfrute la Luz del Sol<\/h3>\n

Despu\u00e9s de meses atrapados en el interior, disfrutar del tiempo al sol puede ser saludable. La vitamina D a veces se llama la “vitamina del sol” porque su cuerpo produce vitamina D de forma natural cuando se expone directamente a la luz solar. Obtener una cantidad suficiente de vitamina D es importante para el crecimiento y desarrollo normal de huesos y dientes, as\u00ed como para mejorar la resistencia contra ciertas enfermedades. Durante per\u00edodos m\u00e1s largos al sol, recuerde proteger su piel con protector solar.<\/p>\n

Si bien no hay garant\u00edas de que estos pasos puedan evitar que contraigamos un virus como el coronavirus o la gripe, un sistema inmunitario fuerte deber\u00eda ser una parte vital de nuestra rutina de bienestar.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed As we remember our nation\u2019s military heroes on Memorial Day, our thoughts also turn toward enjoying summer and fun outdoor activities. This year, Memorial Day commemorations will be somewhat subdued as New Jersey and our nation slowly begin to open due to the COVID-19 pandemic. As … [Read more…]<\/a><\/span><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tvekteris","4":"post-10077","6":"format-standard","7":"category-uncategorized"},"yoast_head":"\nWays to Boost Your Immunity This Memorial Day Weekend - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/21\/ways-to-boost-your-immunity-this-memorial-day-weekend\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ways to Boost Your Immunity This Memorial Day Weekend - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed As we remember our nation\u2019s military heroes on Memorial Day, our thoughts also turn toward enjoying summer and fun outdoor activities. 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This year, Memorial Day commemorations will be somewhat subdued as New Jersey and our nation slowly begin to open due to the COVID-19 pandemic. As ... 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