It feels that Winter is starting to set in with temperatures dropping and with it come the inevitable sniffles, colds, ills and chills…but is it inevitable? Is there more that can be done to bolster our immune system year round?
After a mad dash out the door to drop my two primary aged sons at school; the remainder of my commute is kept interesting with Podcasts on an array of topics. A recent favourite has been The Huberman Lab with Professor Andrew Huberman; Professor of neurobiology and ophthalmology at Stanford School of Medicine. His research focuses on how the brain responds to physiological stress, fear, trauma and more.
We live in a world that is micromanaged to optimise comfort. Heat pumps in our home, thermal insulation, double glazing and even heated car seats. However humans are unique in the ability of our body to positively adapt to stress. The more our body systems are exposed to different stressors; the more resilient and responsive we become. In fact; a healthy and active immune system needs regular exposure to pathogens, viruses, bugs and bacterium – particularly during childhood.
We are learning that deliberate exposure to cold or heat has a big impact on physical and mental wellbeing, and on our immune system. Deliberate cold exposure in the form of an ocean swim, cold shower or ice bath (best done in the mornings) helps to wake up the body and improve attention, focus, metabolism, mood and resilience. There is an increase in dopamine; an important neurotransmitter which along with adrenaline and serotonin help to improve the responsiveness of our immune system.
If the idea of deliberate cold exposure isn’t appealing; deliberate heat exposure in the form of a sauna or spa bath is also shown to have some potent effects on the body. The use of sauna in Scandinavia is a steeped tradition, from which we are only starting to understand the positive effects. Regular sauna use has a direct effect on all cause mortality; with a dramatic reduction in stroke, cardiovascular disease and cancer. Heat exposure can also reduce cortisol levels; the stress hormone involved in our body’s fight and flight response. Along with an associated release of endorphins this combines to have a positive impact on cognition, memory, cardiovascular health and mood. Essentially by training the body to tolerate heat or cold stress…we get better at managing other stressors to our body.
How often, how long and more? Though exact protocols are varied there is some consensus across the research that 11 minutes of deliberate cold exposure over 3-4 sessions per week is optimal. It appears that longer sessions of deliberate heat exposure, with 60minutes over 3-4 sessions per week are recommended. Personally, I have attempted to integrate both into my week where possible and have taken the approach that anything is better than nothing.
Of one thing I am certain…comfort is more of a threat to humanity than discomfort. The most comfortable Neanderthal was undoubtedly eaten by a sabre-tooth tiger!
Link to Podcast: https://hubermanlab.com/
Nb. Written as Health columnist for the Hibiscus Matters.
