With the ongoing COVID-19 situation, everyone is doing our best to stay healthy. Let�s hear from Singapore Sport Institute�s resident Nutrition and Sleep Expert, Dr Richard Swinbourne, as he addresses the following:
- Are some of us at greater risk than others?
- What foods help to prevent or fight against viruses?
- Which is better, natural fruits or supplementary vitamins?
- Is there a difference between exercising indoors and outdoors?
- How does sleep play a part in building our immune system?
Boosting your immunity through sleep
Photo: Active Health
Did you know that aside from physical activity, nutrition and good hygiene, sleep plays a big role in boosting immunity? Have you ever pulled a series of all-nighters while rushing for a deadline or studying for an exam, and you end up falling sick a few days later?
While clocking in more sleep does not directly keep you from falling sick, getting too little of it has shown to compromise one�s immune system, making one more susceptible to falling ill.
Mechanism of sleep and the immune system
The body�s defence system is run by T-cells. They recognise the entry of foreign bodies like viruses or bacteria. They then attach to these pathogens and destroy them, keeping the body healthy and infection-free. Sleep enhances the effects of T-cells meaning the body�s immune system functions better when you get sufficient rest.
Additionally, it is also found that hormones produced during stress, such as adrenaline and noradrenalin, are lower in subjects who had enough sleep. These hormones persist in high levels when the individual is subjected to high or constant stress. This includes the lack of rest, resulting in persistently high levels of inflammation throughout the body. As such, the body is at higher risk of infection.
? JOIN US: Experiential Rest Better workshops led by Active Health Coaches
How much sleep should you get?
Image: Active Health
The optimal amount of sleep differs amongst every individual but the most highly recommended amount is 7-9 hours in adults of ages 18-64 years old, and 7-8 hours in older adults 65 years and above.
Some things to consider
If you are not getting enough sleep, ask yourself if it is out of necessity. For some individuals who are unable to sleep, you may be suffering from insomnia or other health conditions. For such situations, it recommended to seek medical advice and treatment.
�Sleep is not a waste of time and should receive the same level of attention as nutrition and exercise in the package for good health.�
Here are some tips that can help you improve the quantity and quality of your sleep
? READ: More articles and tips to Rest Better
Related Articles
Related Topics
Recent Events & Programmes
Related Articles
Related Topics
Related Articles
View AllRelated Topics
[BlogPost 173621256014 Beyond the Finish Line: Scott Driscoll, BlogPost 173619084822 Beyond the Arena: Cheryl & Wan Xiu, BlogPost 173674993214 GetActive! Singapore 2024 Starts This Weekend, BlogPost 173587700339 Champions Behind the Scenes - Steve Chew & Ang Peng Wee, BlogPost 173408820362 Loh Kean Yew: Courtyard Prince to King of the World, BlogPost 170843989107 NSG 2024 Cricket: A Div Anglo-Chinese School (Independent) vs Raffles Institution, BlogPost 173301847816 Champions Behind the Scenes - Eugene Chua, BlogPost 173189703055 Lionesses Roar At Home To Rewrite History, BlogPost 173086728273 Pesta Sukan 2024 – A Call to Unity: Celebrating National Day through Sport, BlogPost 170848336463 NSG 2024 Cross Country: A, B & C Divisions, BlogPost 172711569511 Champions Behind the Scenes - Sng Puay Liang, BlogPost 172691923342 Champions Behind the Scenes - Lilian Chee, BlogPost 172600809048 Brief History of Pesta Sukan, BlogPost 171316266801 Team Behind The Team: Daniel Leow, The Technical Support Powering Max Maeder's Kitefoiling Triumphs, BlogPost 171884846712 Benefits of Brisk Walking: A Simple Step to Better Health, BlogPost 171576345940 Beyond the Finish Line: Jazreel Tan, BlogPost 171319972632 Beyond the Arena: Harry Lim, BlogPost 170174495264 Beyond the Finish Line: Cookie Tan, BlogPost 170154039403 "Start of a journey" as Lions take positives despite 1-3 loss to Thailand, BlogPost 170022978444 Maximilian Maeder: A Rising Star's Journey to Kite Racing Excellence, BlogPost 169756234516 So This Is What a Sold-Out Football Match Feels Like - A Young Team Nila Volunteer’s Perspective, BlogPost 169514603427 Celebrating 10 years of ActiveSG: One of Our Longest-Serving Staff, BlogPost 169257284368 Family-friendly Events and Activities to Check Out This June School Holiday!, BlogPost 80542068826 The Benefits of 60 seconds of Daily Activity, BlogPost 165261427855 NSG 2024 Canoeing: A & B Div Finals, BlogPost 167576213578 NSG 2024 Track & Field: Junior & Senior Div, BlogPost 167338296898 NSG 2024 Golf: Junior and Senior Div Finals, BlogPost 167228868705 NSG 2024 Bowling: Junior Div Finals, BlogPost 165771624850 NSG 2024 Gymnastics: Artistic Gymnastics Finals, BlogPost 168666965514 Beyond the Finish Line: Lim Tong Hai, BlogPost 165892209032 ActiveSG to Introduce New Membership and Booking Platform, MyActiveSG+, in June, BlogPost 166482134692 Celebrating 10 Years of ActiveSG: The Active Couple, BlogPost 80699737258 Never Too Old To Exercise: Here's Why Exercise Is Important For Older Adults, BlogPost 165110344506 NSG 2024 Shooting: A Div Finals, BlogPost 164745983048 NSG 2024 Netball: Senior Div Girls League 3 Preliminary Round, BlogPost 166881350253 Recognising our dedicated Team Nila volunteers: The backbone of MetaSport events, BlogPost 166901832821 Make Every Move Count, BlogPost 166900682547 Moving Together as a Family, BlogPost 166899564391 Moving More at the Workplace, BlogPost 166899010575 Rest and Recovery for Better Performance, BlogPost 165765992196 Celebrating 10 Years of ActiveSG: The Leong Brothers, BlogPost 166480987009 Lion City Sailors Win Community Shield, BlogPost 166480270261 The Kiwis Emerge Victorious in Singapore Leg of HSBC SVNS, BlogPost 165108593509 NSG 2024 Swimming: Junior Div Finals, BlogPost 166207137557 A Sneak Peek Inside Kallang Football Hub's Next-Gen Football Gym, BlogPost 165766451799 ActiveSG Celebrates 10th Anniversary with Islandwide Celebrations, BlogPost 164749641842 NSG 2024 Netball: Senior Div Girls League 3 Preliminary Round 2, BlogPost 163985727414 Beyond the Field: Exciting Sports Careers for Non-Athletes, BlogPost 164438712123 NSG 2024 Badminton: Senior Div Girls Quarter-Finals, BlogPost 164238055490 Evergreen Aleksandar Duric Still Making Headlines at 53]