Sick Stop

Please Note: This is for informational purposes only.  It should not be taken as medical advice or used as a substitute for professional medical advice, diagnosis, or treatment.  You should always consult with your own physician before implementing this information.

A sore throat, my indicator that I might be getting sick, hit me in the afternoon. “No! I don’t have time for this!” I whined inside of my head as I drove to the next patient visit.

Once back at the office I was then feeling the start of a nasal congestion. Ugh. It was Tuesday and I was supposed to leave for Utah on Thursday.

I whined again as I got into the car to go home. “This is not good! Please, I don’t want to be sick!” Somehow, I thought a desperate plea would make this all better. But by evening time my head felt like a balloon stuffed full of unwelcome cotton. All I wanted to do was soak in a hot tub of water and go to bed.

The next morning it was official. I was at the Sick Stop. Someone had graciously shared their virus with me without my consent.

I spent twelve days doing absolutely nothing except sleep, eat, and watching my K-dramas (Korean Dramas). I didn’t have it in me to even think, read, or write.

Twelve days of the sick stop was bad. But what was even worse was the recovery time. I was weak from being inactive. Do you know how hard it is to get back to my base level of body strength? You probably do. It’s been three weeks and I still don’t feel like I’m at 100%!

“Sickness comes on horseback but departs on foot” -Dutch Proverb

Why is it so hard for my body to bounce back after being sick? Forget about sickness parting on foot, for me it’s more like on the back of a slug! All I know is it didn’t use to be this way. My doctor would probably say, “as you get older there is a natural weakening of your immune system, which makes it increasingly difficult to fight infection and recover from illness.” Great. Another reason to not get old.

Accepting that I’m getting old is one thing but to say that this is how it will be is not good enough for me. Nope. It’s time to start asking questions on how I can improve my immune system and prevent getting sick again!

When I was young, I had this robust innate immunity system. I had a higher density of immune cells present in my mucous membranes of the airway providing a “head start” against respiratory infections. There was a higher concentration of T-Cells. Faster and more efficient cellular regeneration. I had lower levels of chronic inflammation, meaning, my younger immune system was better at “turning off” the inflammatory response once a threat was gone.

As I let out a huge sigh I’m reminded how being sick those days wasn’t a big deal. But thanks to my shrinking thymus my T cell production, that helps fight infections, is now making fewer white blood cells to combat new pathogens. My first-responder immune cells, such as macrophages and neutrophiles, respond at a slower rate and are less effective in destroying germs.

Then to add to the fact that I am old, I have a lower stem cell count that is available to repair tissue. With the reduction in collagen production my healing process is slower.

Oh, and you’ll love this! Inflammaging. You might ask, “What the heck is inflammaging?” Evidently with age there is a low grade, chronic state of inflammation that occurs even without an active threat of being sick. This constant state of inflammation exhausts the immune system and damages healthy tissues making it harder for the body to recover from acute illness. This is interesting. Because three weeks later I still have nasal drainage.  For Peete’s Sakes, mucous membranes, you can turn off now!

The list doesn’t stop there. Older bodies have lower physiological reserves, pre-existing conditions such as diabetes, heart disease, or arthritis that hinders the body’s ability to heal. Then there is a reduced blood flow, nutritional deficiencies, and lower vaccine effectiveness.

This is so frustrating. Who knew that this old bag of a bones could be such a burden! So, how can I change this? How can I beef up my immune system and prevent viruses and other yucky stuff from getting me sick as I continue to get older?

“Health is not valued till sickness comes.” -Thomas Fuller

This will take some work. I will need to do some life style change. I have to find some inner courage and improve my current state of health.

Let’s start with the basics by implementing a defense hygiene routine. It’s way too easy for viruses and bacteria to enter the body through the eyes, nose, and mouth. So, what better way to protect myself than to keep up my hand-washing routine with soap and water or use of hand sanitizer. I always keep a small bottle of hand sanitizer in my purse for quick access. I now have a bottle of hand sanitizer in each door pocket in my car. This is a great way to kill the germs on my hands that I had picked up from where ever I’ve been.

Lately I’ve been having the same discussion with all of my patients about wearing a mask. I instruct them to avoid crowds, but if they’re going to be around other people or at the doctor’s office then to wear a mask so that they are not breathing in other people’s germs. I had one lady say, “Oh I have these cute little masks.” I held up my hand and informed her that those cloth masks were not effective in blocking out viruses but using a medical grade mask will do the job.

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

If only wearing a mask and washing my hands was all I had to do to keep from getting sick, that would be awesome. But it’s not.

To support my immune system, I need to be drinking water. At my age I need about 9 cups (roughly 72 ounces or the amount of a 2-liter pop bottle) of a total daily fluid intake.

(FYI: If you’re on a doctor prescribed fluid restriction, please follow that.)

Eating healthy is another huge component to boost my immune system, but look out! There are many foods that can break down or weaken the body’s natural defense. The key culprits include high-sugar foods and drinks, processed meats, fried foods, refined carbohydrates (white bread/pasta), and excessive alcohol consumption. These often called comfort foods will hinder gut health with low nutritional value. Plus, these foods will promote chronic inflammation. Remember when I talked about getting older and having inflammaging?

“As you begin to heal the inner you, you alter your immune system. – Wayne Dyer

The list goes on. Yes, this does take work. Hang in there, YOU CAN DO THIS!

Sleep! Getting 7-9 hours of high-quality slumber will boost the germ fighting system. I wonder how many people actually get a full night’s rest. Okay, well this is a subject for another blog.

Engaging in regular, moderate physical activity such as walking or cycling will improve the circulation and help the immune cells move more freely.

Then there is the biggy. STRESS. Who doesn’t have stress. Chronic stress releases cortisol, which suppresses the immune system over time. This is another heavy blog topic. For starters practice some stress-reducing activities such as deep breathing exercises, meditation, or time in nature.

There is so much more and if I were to continue this would turn into a book. I have only touched the tip of the iceberg regarding the immune system. I think you get the point of how complex the human body is and that there is no easy fix. Having a sick stop is not fun. Staying healthy takes time, work, and persistence to improve the well-being of your body. But if you start something positive, your body will recognize it. Just one change means you’re heading in the right direction.

“Your life does not get better by chance; it gets better by change.” – Jim Rohn

Image by Dima Berlin on iStock

Gwen