October 27, 2017
As the transition to winter occurs and cold and flu season sets upon us, keeping our immune system functioning at a high level and taking precautions to minimize catching the cold or flu becomes a priority. Follow these 5 tips to help keep you healthy through the winter season.
5 Ways To Keep Well This Winter
Wash and Watch Your Hands – A good scrubbing of both hands with soap and water is a simple and effective means to limit the transmission of the cold virus. Hand gels/sanitizers are appropriate options if water and soap are not available. Equally important is keeping hands away from the nose, eyes and mouth.
Build up your Nutritional Defence Team – Key nutrients such as vitamin C, E, A, selenium and zinc all help support the immune system. Vitamin C helps white blood cells fight infection and demonstrates antiviral properties. Studies have shown that Vitamin C levels are depressed in individuals who are stressed, dealing with a progressive disease as well as those who already have a cold. Along with citrus fruit, vitamin C is found in peppers, kale, broccoli and kiwis. Vitamin E and selenium work synergistically so when either one is low there is decreased antibody function. Selenium is found in an abundance of food but content can vary depending on the soil level of selenium in the foods consumed.
Eat a varied and balanced diet of whole grains, moderate intake of organic meat (if meat is part of your diet) and vegetables such as mushrooms and broccoli to maintain adequate selenium levels. Vitamin A (beta-carotene) helps in the development of key immune cells (T-cells and macrophages) and is found in orange and yellow fruits and vegetables as well as green leafy vegetables. Zinc is used to address many immune issues and can improve white blood cell function to fight infection. Its ability to reduce the incidence and severity of colds/infections is well studied. Throat lozenges containing zinc can soothe an irritated throat and may prevent the progression of viral cold/flu symptoms. Food sources of zinc include whole grains, meats and nuts.
Don’t let the darkness affect your Vitamin D – Winter in Canada brings with it shorter days with more hours of darkness, and when the sun is out it is too weak to provide us with the vitamin D we need. Unless we are taking a supplement there is a high probability that most of us in Canada are deficient most of the year. Greater research into the health effects of vitamin D show that deficiency can increase our susceptibility to infection and reduce ability to activate our immune defenses. Though some foods such as mushrooms have vitamin D and others such as milk and cereal are fortified with this vitamin, maintaining optimal health levels through the winter will likely require supplementation. Talk to your Physician or Pharmacist for appropriate supplement doses.
You are getting Sleepy – Many of us do not realize that being well rested in both quality and quantity of sleep is a major factor in the ability to maintain good health and fight illness. Many think they are able to function on less sleep but they are short changing their health. To fight off bugs and keep our immune system strong getting 7-8 hours of deep REM (rapid eye movement) sleep to allow the body to restore and repair is important. One of the biggest culprits affecting our sleep is the attachment we have to our electronic devices. Using these devices emit bright lights which interfere with our ability to fall asleep. Checking emails (especially work) can keep our thoughts churning and not allow us to calm our mind and body to fall asleep. Turn off all devices at least an hour (earlier is even better) before going to bed.
Be a Stress Buster – We all experience stress but our reaction and ability to manage stress can significantly affect our physical health. When under stress many of the lifestyle habits we know we should follow to stay healthy fall to the wayside. We may eat more high fat-high sugar foods, have more caffeine or alcohol than is ideal, our exercise routines get pushed aside when we get busy and sleep becomes a challenge. Stress is a response to a danger. The body goes into the ‘fight or flight’ response to address this danger. The adrenal glands release catecholamines which stimulate the cardiovascular system. Which is exactly what we need if we need to fight or flee a danger.
However, in our modern society this is rarely the case and the body is then flooded with these hormones for extended periods (if we are chronically stressed) wreaking havoc on our bodies and systems. Our overworked continually stimulated body will begin to break down. During stress energy is also diverted away from those body systems not needed during that time, the immune system being one of them. A compromised immune system makes us less able to fight the cold and flu viruses that we are exposed to. Strategies to handling stress involve re-establishing healthy behaviours (exercise, nutrition, sleep) if we have deviated, learning relaxation techniques, maintaining strong social support with family and friends, taking time for yourself, having a positive mindset, having good emotional outlets and most importantly finding time to have fun.
Be resistant and immune strong this winter so the cold and flu virus will pass you by.
