Lynne Hutton
Debbie Strong, MBA, RD
Hopefully, everyone is enjoying a happy holiday season. As the holidays wind down, it will soon be time to settle in for a long cold winter. Unfortunately, winter often brings with it colds and flu. Instead of sitting back and waiting for the flu to catch you, there are some steps you can take to boost your immune system and ward off the “winter bugs”.
Add Vitamin Rich Foods to Your Daily Diet
Vitamin deficiencies can weaken your immune system and affect your body’s ability to fight off infection. You can strengthen your immune system by eating fruits and vegetables, especially those rich in Vitamin C, Vitamin E and Beta- Carotene.
Vitamin C
Vitamin C increases the production of infection fighting white blood cells. Of course, oranges are a good source of vitamin C but other sources may surprise you; these include red bell pepper, kiwi, Brussels’ sprouts, strawberries and broccoli.
Vitamin E
Vitamin E stimulates the production of cells that seek out and destroy germs. Vitamin E can be found in wheat germ, whole grains, mustard greens, broccoli, almonds, olives, and sunflower seeds.
Beta-carotene
Beta-carotene increases the number of infection fighting cells. Beta-carotene rich foods are usually orange, yellow or red in color. Examples include: carrots, sweet potatoes, apricots, mangoes and squash. Broccoli, spinach and collard greens also contain beta-carotene.
Drink Plenty of Fluids
As water re-hydrates you, it flushes poisons out of the body. A typical adult needs eight 8-ounce glasses of water every day. Steer clear of sugary drinks.
Eat Yogurt
A cup of low-fat yogurt can reduce your chances of catching a cold. It is possible that the “good bacteria” in yogurt stimulates the production of disease fighting substances.
Wash Your Hands
A great way to avoid getting a cold is to not let the germs into your body. Wash your hands several times daily using soap and warm water for about 20 seconds (Sing the alphabet twice). If there is not a sink handy, use an alcohol based hand-sanitizing gel. These kill germs without water and can be used almost anywhere.
Avoid Touching Your Eyes, Nose and Mouth
Your eyes, nose and mouth are the gateway into your body. Germs are often spread when someone touches a contaminated object, and then touches their eyes, nose or mouth.
Exercise Regularly
Exercise boosts the body’s natural defenses against colds and viruses. A daily walk of 30 minutes can boost the immune system.
Manage Stress
Too much stress impairs the immune system. Find time for yourself daily and learn to relax. Some simple relaxation methods are yoga, breathing exercises, or taking a walk to appreciate your surroundings.
Get Enough Sleep
Getting too little sleep lowers the number of white blood cells (germ fighting cells) in the body and makes us prone to infection. Most adults needs 7 to 8 hours of sleep every night.