It’s that time of the year again, the dreaded cold and flu season. Most
adults suffer from at least two colds a year, with children catching them
twice as often. Since over 80 percent of colds occur between September and March,
most people consider themselves lucky if they survive the winter months
without getting sick at least once. Is this really luck? Not so, according
to most experts. There are many things you can do to avoid getting sick in
the first place.
Aside from the most common advice—getting a flu shot and washing your hands
often, a healthy lifestyle can offer plenty of protection. Sleep at least 8
hours a night, drink plenty of fluids, don’t smoke, manage your stress well,
and exercise regularly. And don’t forget to eat right. You are what you eat,
and a healthy diet makes a healthy immune system.
The immune system is a team of organs and body cells with various functions
and a lot of communication. The body needs a constant supply of many
different nutrients to build and maintain these defenses. As boring as this
may sound, eating a variety of healthy foods is one of the most effective
ways to provide your body the nutrition it needs. Below are immune-boosting
nutrition ideas:
Eat Your Fruits and Veggies!
Get Your Vitamin E and Omega-3’s
Even a mild deficiency of the antioxidant Vitamin E can weaken immune cells.
Protect yourself by including Vitamin-E rich green leafy vegetables, nuts,
seeds, vegetable oils and wheat germ in your diet. As an added benefit, many
of these foods are good sources of omega-3 fats (also found in oily fish
such as salmon and sardines), which work with Vitamin E to enhance immunity.
Don’t Forget Protein and Whole
Grains
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Since immune cells are made of protein, this nutrient is especially
important for a strong immune system. Lean meat, poultry, fish, eggs, tofu,
beans, nuts, cheese, milk and yogurt are good protein sources.
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Red meats, beans, nuts and tofu are also good sources of zinc, while fish,
red meat, whole grains and wheat germ are good sources of selenium. These
minerals have antioxidant properties that boost immunity by protecting the
body from harmful substances.
Include a Daily Dose of Probiotics
When the intestinal tract is lined with ample “good” bacteria, harmful germs
are less able to invade the body. Studies have shown that probiotics, foods
that contain healthy bacteria, can ward off diarrhea-related illnesses and
even the common cold. Yogurt (with live cultures) and kefir (a yogurt-like
drink) are examples of foods that contain probiotics.
Drink Tea
The antioxidants in tea have been linked to many health benefits, including
protection from heart disease and cancer. Now there’s evidence that tea can
boost immunity. In a study of people who drank 20 ounces of tea daily for 2
weeks, immune cells produced a wealth of anti-bacterial chemicals when
exposed to bacteria. In contrast, study participants who drank coffee
instead of tea produced no disease-fighting chemicals in response to the
same bacteria. The beneficial component is L-theanine, which the body turns
to ethylamine. This is found in black, green, oolong and pekoe teas.
What About Supplements?
The supplements below are quite popular during the
cold and flu season. According to experts, none of these supplements
actually prevent colds. But if you do get sick, some of these may help you
get back on your feet a few days faster.
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Echinacea. Many experts agree that Echinacea kicks the immune system into
gear and gives the body a better defense when faced with the common cold.
While taking this supplement the onset of a cold may lessen the symptoms, it
is not believed to prevent colds. In fact, taking Echinacea on a regular
basis may be unwise, since animal studies have shown suppression of immunity
after 8 weeks of supplementation. In general, short-term use is considered
safe unless you are pregnant or breastfeeding, have HIV/AIDS, or if you have
an autoimmune disorder where stimulating the immune system isn’t a good
idea.
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Vitamin C. In 1970, Dr. Linus Pauling published Vitamin C and the Common
Cold, claiming that megadoses of Vitamin C can prevent and reduce the
severity of colds. In doing so, he invited skepticism from the medical
profession but popularity from the masses. In the decades that followed,
scientists have tried to prove or disprove his theories. At present, most
experts agree that while Vitamin C supplements will not prevent a cold, they
might reduce the duration and symptoms.
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Zinc is known to benefit immunity, but research offers mixed results on the
role of zinc lozenges, tablets or nasal sprays. Some studies have linked
these products to a speedy recovery from a cold, while others have shown no
benefit.
In summary, eating healthy for immunity isn’t about one particular food or
supplement. It’s about the whole diet and the interactions between many
nutrients and phytochemicals. While supplements may give you an edge, they
are intended to supplement, not take the place of a healthy (and colorful)
diet. Eating a poor diet is like leaving your front door unlocked and hoping
the cold and flu viruses don’t let themselves in. This winter, protect your
body with a healthy lifestyle and a healthy diet!
Kay Peck
is a Registered Dietitian and Certified Diabetes Educator. She is a
freelance writer and works as a diabetes care manager for The Permanente
Medical Group in Fairfield, California.
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