Immune System Warfare: 8 Science-Backed Strategies to Stay Healthy This Season

🛡️ Immune System Warfare: 8 Science-Backed Strategies to Stay Healthy This Season

Episode Type: Solo | Health

Host: Dylan EnglandWebsite: ⁠Englandcoaching.com

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Cold and flu season can feel like a losing battle, especially when illness keeps striking your household. After navigating a scary illness with his infant daughter and seeing his wife constantly sick, host Dylan England dives into the evidence-supported strategies he uses to maintain his health while those around him struggle.

It’s time to stop leaving your health up to chance!

In this episode, Dylan shares 8 scientifically-backed strategies to give your immune system the essential tools it needs to fight off illness, from fueling your body correctly to mastering your sleep. We also take a deep dive into the most underrated pillar of health: Sleep—and how even just one bad night can impair your immune system for an entire week.

In This Episode You'll Learn:

• The importance of moderate exercise and its anti-inflammatory effects.

• The critical role of protein and polyphenols in fueling immune function (and the minimum protein goal you should hit).

• Why 7-9 hours of quality sleep is non-negotiable for immune defense (and how it impacts your hormones and brain health).

• The simple but effective daily habits, like hydration and good hygiene, that serve as your first line of defense.

• Dylan's personal strategies for boosting immunity, including his supplement regimen and what he does when he feels a cold coming on.

Don't wait until you're sick to appreciate your health. Tune in and start building your body's resistance today!

The experience of having a sick infant daughter out of state highlighted the stress and importance of proactive health. Don't wait until illness strikes to prioritize your immune system.

1. Exercise Moderately for Immune Support:

   • Why it Works: Boosts the body’s defense system, has anti-inflammatory effects, and helps regulate the immune response.

   • Action: Aim for regular, moderate-intensity activities (walking, cycling, strength training).

2. Fuel Your Body with Nutrient-Dense Foods:

   • Carbohydrates & Polyphenols: Support immune function. Seek out polyphenols in foods like berries, green tea, and dark chocolate.

   • Protein is Crucial: Malnutrition leads to immunosuppression. Aim for at least 0.7g per KG bodyweight for optimal support.

3. Prioritize Sleep:

   • Aim for 7-9 hours of quality sleep per night. Lack of sleep impairs your immune response, making you susceptible to illness.

4. Limit Alcohol Consumption:

   • Alcohol disrupts the balance of healthy gut bacteria and impairs your body's ability to fight off illness.

5. Stay Hydrated:

   • Hydration supports every body system, including immune function.

   • Goal: Drink at least 12-16 cups of water per day.

6. Take a Multivitamin:

   • Look for essential immune nutrients like Vitamins A, C, D, E, Selenium, and Zinc.

7. Manage Stress:

   • Chronic stress weakens the immune response. Use exercise, nutrition, and sleep as natural stress managers.

   • Bonus: Incorporate stress-relieving activities (meditation, yoga, deep breathing).

8. Practice Good Hygiene:

   • The simplest and most effective defense: Wash your hands regularly (especially before eating and after using the bathroom).

• Website: ⁠Englandcoa