As chilly weather moves in, so do the aches, chills, coughs, stuffy nose and sneezing of cold and flu season. Although cold weather really doesnât cause cold and flu, it does add a component. Colder temperatures usually mean more time indoors breathing recycled and sometimes germ-laden air. Also, our bodies have to work harder to adjust to changes between indoor and outdoor temperatures, and this may lower our resistance just enough to pick up that bug that weâve been trying to avoid.
There are several simple things we can do to help boost our immune system and increase the odds of keeping that bug at bay.
Reducing stress.
If you follow the above advice, youâre halfway there! Stress has dangerous effects on the immune system. Clinical studies show that there is a link between high levels of stress and a lowered immune function. A lowered immune function allows germs to invade and take over. Practice deep breathing each day, and perhaps yoga and meditation. These things don't have to take a large chunk out of your day just minutes, and theyâre important to your health.
Getting plenty of sleep.
A good night rest allows your body to keep up its defenses. Try for 6-8 hours a night. Research indicates that sleep deprivation adversely affects the white blood cell count as well as the body's ability to fight infections.
Scheduling time for exercise.
You may overlook your regular exercise habits with all the running around you do. Keep your exercise routine on your calendar! Exercise helps you keep up your stamina and boosts your immune system. It also reduces stress.
Relaxing and enjoying life
Most of us have too many things on our to-do list every day, but some down-time is important to our health. Don't over-commit and learn to say no to some things. Enlist the help of family with the household chores, or hire a cleaning service during the holidays to spare yourself some time. Laugh, smile, breathe deeply, live in the moment, experience love and be grateful â all of these things will help bolster your immune system!
Eating a well-balanced diet.
Eating a healthy diet is very important. Foods that are rich in beta-carotene (carrots, kale, spinach and sweet potatoes) and vitamin C (broccoli, tomatoes, cauliflower, leafy green vegetables, cabbage and citrus fruits) can lead the way. Also foods such as sauerkraut, miso, and kefir can provide probiotics or friendly bacteria in your intestines, which may help crowd out viruses.
Zinc is also thought to be important for immune function. Many of us are efficient in this trace element. So adding foods rich in zinc can be helpful. These include, beans,nuts and nut butters, pumpkin and sunflower seeds.
The best foods to enhance your immune system are: blueberries, blackberries, raspberries, strawberries, cranberries, cherries, pomegranates, grapes, oranges lemons, limes, prunes, cantaloupe and kiwis. Donât forget to thoroughly wash all fruits and vegetables.
Nuts and seeds support the immune system, such as raw pumpkin seeds, sunflower seeds, flaxseeds, almonds, Brazil nuts and walnuts and are rich in vitamins, minerals, fiber essential fatty acids and protein.
And speaking of protein, high quality protein is essential for maintaining a rapid production of cells to support the immune system. Beans, legumes, nuts, seeds, spirulina, Hemp protein, Bee Pollen, are all good sources of protein.
Avoiding or cutting back on unhealthy habits.
Avoid sugar, alcohol, and caffeine. There is strong evidence that sugar has a detrimental effect on the function of the immune system and alcohol is toxic to virtually every system of your body. Caffeine is a potent diuretic and can quickly dehydrate your body and cause the mucous membranes to dry out and become ineffective in their defense against bacteria and viruses.
Limit exposure to people who have a cold or flu.
Try to avoid the immediate area where people are sick, coughing and sneezing. When you must be in these areas, be sure to sanitize all shared surfaces, such as doorknobs, remote controls and any other frequently used surfaces with 3% Hydrogen Peroxide.
Try not to touch your face.
Unless your hands have just been washed, don't touch your face and especially your eyes, nose and mouth as this can introduce the cold or flu virus into your system.
Washing your hands frequently.
The surest way to catch a cold is to catch the germs that cause the cold. Frequent hand washings with plenty of soap and warm water helps eliminate germs. A quick rinse doesn't cut it!
Drinking plenty of water
Drinking 6-8 glasses of water each day is important every day of the year, but it especially helps during cold and flu season. In the cold, dry seasons, plenty of water helps keep mucous membranes moist, which combats viruses. If youâre flying, drink even more water and avoid consuming alcohol on the plane â high altitudes are especially dehydrating. Water keeps your digestion working well, flushes the system, and fights fatigue.
Supplements that help.
Vitamin C It supercharges the immune system!
Garlic. It's a powerful immune booster!
Zinc. As already noted, it's a crucial mineral that increases the number of infection-fighting T-cells and white blood cells. It increases natural killer cells and helps the body to produce more antibodies.
Olive Leaf Extract Olive Leaf Extract II+ 18% + 4% Echinacea. It's a powerful plant that is a natural infection fighter. It appears to seek and destroy some viruses, such as the common cold and flu viruses. It supercharges the bodyâs immune system.
Probiotics. These are foods that contain live microorganisms or good bacteria that produce beneficial effects by helping to maintain the balance of the microbial population in our GI tracts and stimulating the immune system. Probiotic cultures are found in Kefir, and sauerkraut, and in supplements.
As you can see, there is much we can do. And remember, prevention doesn't happen overnight. Thinking about your immune system before you get a cold or the flu could save you a few days of misery.
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Nancy Desjardins is a nutritionist specializing in the development of wellness programs tailored to suit personal health concerns. Her individualized approach focuses on detoxifying, rejuvenating, and revitalizing the body. www.womenshealthacademy.com
