Ways to Keep Your Immune System Healthy

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Your immune system defends you against the viruses that cause colds and flu. These eight steps can help support your immune system so it’s ready to fight those viruses.

  1. Eat plenty of fruits, vegetables, and whole grains.
  2. Get at least 30 minutes of exercise most days of the week.
  3. Get enough sleep.
  4. Wash your hands.
  5. Keep up with your vaccinations. Almost everyone who’s at least 6 months old should get a flu vaccine every year.
  6. Keep your weight healthy.
  7. Don’t drink too much alcohol.
  8. Don’t smoke.

Get the Nutrients You Need

Food is your best source. Fill half your plate with vegetables and fruit, and split the other half between lean protein and grains, as the government’s “MyPlate” guidelines recommend.

Not sure if you’re getting enough vitamins and minerals? Ask your doctor or a nutritionist about that.

Don’t overdo supplements. Taking too much can be bad for you. Your doctor can let you know what you need.

Manage Your Stress

Everyone gets stressed. Short bursts of stress may help your immune system. But lasting stress is a problem. It can hamper your immune system.

You can take action to tame stress. Make these steps part of your stress management plan:

  • Get enough sleep.
  • Learn and use relaxation techniques.
  • Exercise.
  • Take time for yourself.
  • Build your support network of people you can talk to.
  • Consider counseling, especially when you’re going through a very stressful time.

 Source: WebMD Medical Reference

What does a heart murmur mean?

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The sounds your doctor hears using a stethoscope while your heart beats are called heart murmurs.

“Innocent” heart murmurs

Innocent heart murmurs are sounds made by blood circulating through the heart’s chambers and valves, or through blood vessels near the heart. Innocent murmurs are common in children and are harmless. These heart murmurs may also be referred to as “functional” or “physiologic” murmurs.

A high percentage of children are likely to have had an innocent heart murmur at some time. Innocent murmurs may disappear and then reappear. When a child’s heart rate changes, such as during excitement or fear, these innocent murmurs may become louder or softer. This still doesn’t signal that the innocent murmur is cause for concern.

If your doctor hears a heart murmur when listening to your child’s heart, he or she may recommend additional testing to confirm that the murmur is innocent.

Unless testing suggests that further inquiry is warranted, no next steps may be necessary. With an innocent heart murmur, your child won’t need medication, and doesn’t have a heart problem or heart disease. You don’t need to pamper or restrict your child’s diet or activities. Your child can be as active as any other normal, healthy child.

Most innocent murmurs disappear when a child reaches adulthood, but some adults still have them.

Other causes

Other, non-innocent heart murmurs are often caused by defective heart valves. For example, a stenotic heart valve has a smaller-than-normal opening and can’t open completely. Or, a valve may also be unable to close completely. This leads to regurgitation, which is blood leaking backward through the valve when it should be closed.

Certain congenital defects as well as other conditions such as pregnancy, fever, anemia or thyrotoxicosis (a diseased condition resulting from an overactive thyroid gland) can also cause murmurs.

A murmur that occurs when the heart muscle relaxes between beats is called a diastolic murmur. A systolic murmur occurs when the heart muscle contracts.

Systolic murmurs are graded by intensity (loudness) from 1 to 6, with a stethoscope slightly removed from the chest. A grade 1 out of 6 is faint, heard only with a special effort. A grade 6 out of 6 (6/6) is extremely loud, and can be heard with a stethoscope even when slightly removed from the chest.

Source: American Heart Association

If you have questions about your heart health, please call your HeartCare physician.

(203) 407-2500