It’s been a strange few weeks; Covid-19 fear is raging worldwide and it’s creating a different energy, one of fear and anxiousness. Ironically, this is counterproductive for keeping your immune system healthy. I’ve been hearing of people cancelling trips, events, outings. Withdrawing from their normal social activities and reconsidering commitments to future plans.

Covid-19 can be spread between people who are in close contact with one another or through respiratory droplets produced when an infected person coughs or sneezes. The fact of it is, this can happen anywhere as we move throughout our daily lives, so unless you plan on covering yourself up and living in a bunker until all this passes over there is a possibility of exposure to this. So therefore, trying to keep your immune system in the best possible shape is the best line of defence.

It seems likely that if one were to catch this virus, it would just as likely happen in the home, the bank, shop, church, workplace as any social event or weekly class. [Edit: this was written in March 2020, I smile now at my hopeful naivety. However it was of it’s time and I don’t wish to change it, for to change it changes a piece of how we have changed over the past few years] As of right now, in these early days of Covid19 and knowing as little as we do about this virus, we should we withdraw from our lives and community and things we enjoy. As this creates a deeper sense of fear & isolation. It is at times like these, we do not need more fear or suspicion. We need to support one another and remain positive albeit perhaps all washing our hands a little more often and thoroughly!

In class last week, I focused on how Yoga can help support your immune system in several ways. I explained how stress, worry & anxiety can lower your immunity and make you more susceptible to bacteria & viruses. Here’s a good bit more detail on this topic and the role Yoga & healthy living has on boosting your immunity.

How Yoga Supports our Immune System:

Reduces stress – see below for more.
Research study here: https://www.psychologytoday.com/intl/blog/urban-survival/201802/new-research-how-yoga-boosts-your-immune-system.
I’ll be allocating extra time for Deep Rest (Savasana) in classes.
Supports our digestive system to help eliminate toxins from the body & reduce the impact of stress hormones on our digestion.
You’ll be practicing even more twists is classes than usual!
Reminds you to breathe deeply. Your lungs are your biggest lymph pumps, clearing out clutter and toxins. A daily practice
of pranayama (Yogic breathing) to mitigate stress and boost immunity. Deep breathing, or complete yogic breath, will do—anything that opens your lungs and side ribs, and keeps things moving. It’s always a big focus in class, expect this to continue. For more on how Yoga supports our lymphatic system visit https://yogainternational.com/article/view/5-natural-ways-to-relieve-lymphatic-congestion.
Sleep - I know pretty much all of you enjoy a great night’s sleep after Yoga class & sleep is vital for supporting immunity. If you want any extra tips let me know!
Improves circulation in the body. Get the blood pumping! Our blood carries oxygen, nutrients and our immune cells to all the different parts of our body. Movement brings blood flow, I’ve got you covered in Vinyasa & Yin too!
Organ support. I’m a big fan and believer in Traditional Chinese Medicine Theory and last week in class we focused on both the Lung & Kidney Meridian Lines to support our respiratory & digestive systems among other things. Allow me to share my knowledge to support you.
The Ebb & Flow Approach:
Check out our policy at www.ebbflowyoga.ie/covid19
Impact of Stress on the Immune System
When we are stressed, our bodies produce and release stress hormones. These are the ‘fight or flight’ hormones. One if the most well-known is cortisol, which can cause your body to struggle to regulate its inflammatory response and attack itself. During chronic stress, your immune system will be further impaired by your body not producing enough lymphocytes (white blood cells). They are a vital part of your immune
system as they fight off bacteria and viruses. Digestion is also impaired whilst you’re stressed and this can lead to upset tummies and disruption to our normal digestive functions – leaving us feeling bloated, congested or running to the loo or for some, on a more serious level – gastric ulcers.
What is the Immune System
The immune system is the body's defence mechanism for keeping us protected and safe from the bacteria, germs and viruses which we inadvertently ingest. Good health is dependent on its proper functioning, and like so many other systems in the body it is prone to the adverse effects of stress. The immune system, is at the ready to deal with these threatening invaders, swiftly and efficiently, to prevent them from damaging our health.

Why does stress impact it?
Whilst stress alone cannot make us catch a cold or flu virus, it weakens the immune system's ability to respond to invaders, leaving us more vulnerable to infection. Recovery is also liable to be slower since the immune system is suppressed in favour of dealing with stress. The body's stress-response system should be self-limiting. Once the perceived threat has passed, adrenaline and cortisol levels drop, the heart rate and blood pressure return to baseline levels, and other systems resume their regular activities.

However, when stressors and 'feeling under attack' remain constant, the fight-or-flight reaction stays turned on, over-exposing the body to cortisol and other stress hormones. The cells of the immune system (and other body systems) are unable to respond normally and produce levels of inflammation which increase the risk of further health issues. Stress can also have an indirect effect on the immune system as we tend to resort to unhealthy coping strategies, such as smoking or drinking too much caffeine and alcohol, eating too much sugar and processed foods, not sleeping properly and giving up on exercise and healthy social activities.

A study has shown how long-term stress plays havoc with the immune system, raising the odds of catching a cold. Scientists in the U.S. questioned 176 men and women about difficult experiences they had been through in the past 12 months. Drops of the common cold virus were then dripped into their nose and scientists checked if they caught the germ. Those who had been under stress were twice as likely to develop a cold. A second experiment confirmed that the inflammatory response feeds off stress.
Once immunity is weakened a repetitive cycle is set up making it difficult to overcome the tendency toward infection: a weakened immune system leads to infection, infection causes damage to the immune system, which further weakens resistance:

Stress reduction and supporting the immune system is therefore key in reducing susceptibility to colds, flu, and more serious disease.
Stress reduction & supporting the Immune System
The health of the immune system is greatly impacted by a person’s emotional state, level of stress, lifestyle, dietary habits and nutritional status, therefore, support in all these areas needs to be considered. Reduce and eliminate stress from your life, especially chronic stress.
Mood and attitude have a tremendous impact on our immune system. When we are happy and optimistic our immune system functions well. When we are negative and low in mood our immune function tends to be low too. Laughter is great for your immune function! It boosts infection-fighting white blood cells and reduces the levels of stress hormones in the blood stream. Take time each day to play, follow your hobbies and enjoy the company of family and friends. Don’t go hiding away on your own, it’s no craic and it’ll leave you feeling blue and isolated.

Wash your hands!
Transferring germs from our hands to our mouth and nose is the quickest and easiest way for bugs to flourish. In order to prevent germs from even getting near your immune system, wash your hands properly & regularly and try to avoid touching lots of public surfaces or shaking hands with folks who are sneezing and coughing!

Eat healthy foods
Choose whole, natural foods, such as fruits, vegetables, whole grains, beans, seeds, and nuts. Two good rules of thumb are: Can you recognise it as having grown from a plant or grazed in a field? Include fruits and vegetables of all colours to maximise nutritional value. Read more here https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system. Limit refined sugars (known to weaken immunity),
caffeine, alcohol and processed foods.

Movement & Relaxation
Exercise is known to improve immune system health whilst at the same time releasing feel good endorphins and combating stress. Ideally we should include 30 minutes of aerobic exercise and at least 10 minutes of passive stretching daily. For maximum destressing, practice daily deep breathing and relaxation exercises. HELLO YOGA! “People who exercise 30 to 45 minutes a day experience a 40% to 50%
reduction in the number of days they get sick,” says Dr. David C. Nieman, director of the Appalachian State University Human Performance Lab at the North Carolina Research Campus."

Within minutes of starting your exercise routine, your body’s circulating levels of white blood cells, natural killer cells, and other sickness-fighting agents increase, Nieman says. Likening them to the military’s special operations forces, he says these immune system warriors seek out and attack invading viruses or bugs. The more active you are, the more active your immune system tends to be. The key is to exercise regularly but not to not overdo it, since too much intensity without adequate breaks will suppress immune function and increase stress.

Sleep
Establishing a healthy sleep routine and getting the optimum seven and a half to nine hours sleep a night is important for keeping your immune system ticking at top speed. If you want to be healthier, start by going to be a half hour earlier each night.

HSE Guidelines
Read some additional practical tips on how to protect yourself and others https://www2.hse.ie/conditions/coronavirus/protect-yourself.html
In summary, reducing stress & worry, thereby supporting a healthy functioning immune system is the first line of defence, support this with sleep, healthy diet, exercise & social activities that make you feel good and you’ll have taken excellent steps towards building a stronger immune system. Add to that, the HSE guidelines and healthy dose of common sense precautions please! Nothing in life is a guarantee but doing what you can and remaining calm and sensible is always wise. Keep going to your Yoga classes, the gym or whatever normal, healthy, immune boosting activities you do - they help you destress and feel good. Think of your Yoga class like an armour for dealing with the uneasiness and anxieties of the outside world!
Hope to see you on the mat (a very clean one lol!) soon,
Maeve x