The human body is designed to defend against foreign bodies such as germs, bacteria, and viruses, including COVID-19. A healthy immune system may foster a speedier recovery from illness. While you may not be able to improve an otherwise healthy immune system, you can take steps to maintain its health and integrity.

A healthy immune system protects us by creating a barrier that stops invaders or antigens, from entering the body. When an unwelcome invader slips through the barricade, the immune system responds by producing white blood cells and other chemicals and proteins that attack the foreign substances.

10 Tips to Maintain a Healthy Immune System

1. Don’t Smoke – it is obvious why this tip is critically important 
2. Eat a Mediterranean Diet – high in fruits and vegetables, fish/seafood, nuts, seeds, legumes, extra virgin olive oil and minimal amounts of red meat.
3. Maintain a Healthy Body Weight – body mass index (BMI) between 18.5 and 24.9 is healthy. To calculate your BMI: www.nhlbi.nih.gov
4. Drink Plenty of Water … and Drink Alcohol in Moderation 
5. Get Adequate Sleep – 8 hours is a good goal but if not possible, supplement with a daytime nap
6. Practice Good Hygiene – Avoid infection by washing hands often and thoroughly. Flossing and brushing your teeth is also important
7. Prepare Foods Properly - clean meat/fish cutting surfaces and cook food thoroughly
8. Limit stress and Be Positive - make time to reflect and meditate and, when possible, avoid people who “suck the oxygen out of the room!” YouTube “Progressive Muscle Relaxation” for easy to use relaxation techniques
9. Be Active – physically and mentally – keep your body and mind moving and when possible spend time outdoors and enjoy the natural beauty of NEPA
10. Exercise – BUT DO NOT OVER EXERCISE! While exercise is an essential part of a healthy immune system, over exercise can weaken your immune system. In fact, many marathoners report a mild fever and flu-like symptoms after running the 26.2 mile race.  

Prevent Cabin Fever While Confined to Your Home 

Is there a secret to a long and healthy life? Do genes control our destiny? How does lifestyle impact our health? According to the National Institutes of Health (NIH), while genes play an important role, lifestyle plays the biggest role on how healthy you are and how long you live. The food you eat, what you drink, if you smoke, how active you are and how you handle stress are critical factors that determine your longevity. The NIH research has found that smoking, physical inactivity, and poor eating habits are the leading causes of death, in that order.

To maintain a healthy immune system, physical activity is one of the most important factors in improving a lifestyle in a positive way. A minimum of 30 minutes of physical activity, 5 days per week can greatly contribute to longevity. Most experts agree that moderation is important. If you overindulge with exercise you will be at greater risk for musculoskeletal injuries. This is especially true for those who are newcomers. The goal is to gradually work into a fitness program and maintain it for life…now, during home confinement; it may be a good time to begin.  

Researchers have found that the benefits of regular physical activity are numerous. Some of the more important benefits are:

• Loss or Maintained Body Weight
• Reduces LDL /Raises HDL Cholesterol
• Improves Circulation and Blood Pressure
• Reduces Risk of Heart Disease
• Prevents Bone Loss
• Reduces Stress/Muscle Tension
• Lowers Risk of Depression
• Improves Sleep Pattern
• Improves Strength and Flexibility
• Improves Balance/Reduces Risk of Falls
• Improves/Maintains Immune System
• Improves Pain Threshold

    Simple suggestions for beginning an exercise program at home

• Consult with your PCP or a physical therapist to set up a program for your needs
• AEROBIC EXERCISE:
  • Wear comfortable sneakers 
  • Plan to exercise once/day for 30-45 minutes, twice for 15-20 minutes, or three times/day for 10-15 minutes
  • Walk for aerobic fitness – walk around the house and do the steps when you can’t be outdoors 
  • Begin 5-10 minutes and add 1-2 minutes each session

• WEIGHT TRAINING:
  • Use light dumbbells, cans of food or bottles of water, sandbag weights, and resisted bands
  • Begin with 5-10 repetitions and add 1-2 reps each session
  • Alternate weight training days with walking days 

Sources: WebMD.

     Visit your doctor regularly and listen to your body.      

     Keep moving, eat healthy foods, exercise regularly, and live long and well!

Next Week: Learn some simple home exercises using Resistance Bands.

Read Dr. Mackarey’s "Health & Exercise Forum" every Monday in the Scranton Times-Tribune.

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. 

Prevention of Shoulder Injuries in Tennis: Strengthening. Part 1 of 2

HAPPY MEMORIAL DAY! You can tell that summer is in the air, not only by the arrival of the sunshine, warm air and longer days, but also by the beautiful sound of a tennis ball hitting a racquet hitting at Scranton Tennis Club and Birchwood Racquet and Fitness Club. So, get your racquets out and join the fun! However, take time to “tune up” in order to prevent injury, especially to the shoulder. In a sport that relies so heavily on the use of the shoulder, it is very common for tennis players to develop occasional shoulder pain or a more chronic problem such as shoulder rotator cuff tendinitis. That is exactly what happened to professional tennis star, Maria Sharapova and many others over the past few seasons.

For many, tennis is more of a seasonal sport. For example, in high school it is played in the fall for girls and spring for boys. In the off-season, a shoulder can lose much of its essential strength.  This loss will result in a deconditioned shoulder at the start of the season and making it more susceptible to injury.  Practicing with a deconditioned shoulder commonly results in sprain, strain and pain.  Pain and weakness will significantly interfere with the ability to perform at a high level.

To prevent shoulder problems, one must participate in an exercise program specifically designed for tennis. A well-balance shoulder strengthening program includes rotator cuff and scapular (shoulder blade) muscle exercises, reeducation, biomechanics, and a stretching program pre and post hitting. This column will discuss some of these principles to properly prepare your shoulder for the tennis season and avoid injury.

STRENGTHENING EXERCISES FOR TENNIS

To avoid shoulder pain it is necessary to maintain shoulder strength. Stretching exercises are also important and will be discussed in next week in, Prevention of Shoulder Injuries in Tennis - Part II. Strengthening exercises need to concentrate on three groups of muscles: power muscles (the large muscles of the shoulder), shoulder blade stabilizer muscles (the muscles which stabilize the shoulder blade, and the all important rotator cuff muscles (the muscles which move the shoulder and control the cocking and follow through phases of the tennis stroke, while keeping the joint in proper position).  Strengthening the power muscles of the shoulder is fairly easy; latissimus pull downs, pectoralis bench presses, and bicep curls will cover all bases.  While these exercises are important in maintaining strength and power of the throwing shoulder, they are not as important as the exercises for the shoulder stabilizers and rotator cuff muscles.

• Perform with comfortable weight 15-20 repetitions
• Advance weight once 25 reps becomes easy
• Perform slowly and smoothly

PHOTO 1 - Rotator Cuff Internal Rotation (Tennis Forehand Stroke): Holding a light or medium resistance band, imitate a forehand stroke with slight bend in the elbow…can be performed with band tied to tennis racket.

PHOTO 2- Rotator Cuff External Rotation (Tennis Backhand Stroke): Holding a light or medium resistance band, imitate a backhand stroke with slight bend in the elbow. can be performed with band tied to tennis racket.

PHOTO 3- Latissimus Pull downs – Kneeling or sitting:

• Tie resistive tubing overhead and pull down toward the floor
• Begin with elbows bent and advance to elbows straight

PHOTO 4- Bench Press - Lying on back with knees bent

• Hold a 5-10-15-20# dumbbell in each hand
• Press both arms up to a straight elbow

PHOTO 5- Biceps Curls - Sitting or standing

• Hold a 5-10-15-20# dumbbell in one hand
• Bend elbow up
• Use other hand to support arm under elbow
• Repeat with other arm

Models: Katherine Weaver, SPT & Lauren Calvey

Visit your doctor regularly and listen to your body.

Contributor: Gary E. Mattingly, PT, PhD: Professor Emeritus, University of Scranton, Dept. of Physical Therapy

NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum” in the Scranton Times-Tribune. Part 2 “Prevention of Shoulder Injuries in Tennis” 

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine.