Healthy ways to strengthen your immune system

      Boost your immune system this Season

The best thing you can do to strengthen your immune system is to make healthy lifestyle choices. Getting enough sleep, keeping physically active and having a nutrient rich diet can all help during cold and flu season.

When it comes to diet, there is no strong evidence that links one particular food to cold and flu prevention. However, there are a number of foods that are important for supporting a healthy immune system.

Brightly colored foods help fight off the flu

Eating a wide variety of fruits and vegetables that are brightly colored can ensure you are getting ideal amounts of vitamins, minerals and antioxidants to support a healthy immune system. Aim for 2 serves of fruit and 5 serves of vegetables each day.

Specific nutrients to boost your immunity

Zinc

Zinc is crucial for the normal development and functioning of our immunity cells and antibodies. Meat, fish and poultry are the major contributors to the diet but wholegrain cereals, fortified cereals, nuts and dairy foods also contribute substantial amounts. It is best to get zinc from food sources a supplement can interfere with the absorption of other nutrients such as iron and copper. In general, zinc absorption from a diet high in animal protein will be greater than from vegetarian and vegan diets. If you follow a vegetarian/vegan diet check with your doctor or Accredited Practicing Dietitian whether you are getting adequate zinc through your diet

Vitamin C

Vitamin C is important for maintaining a strong immune system. If you are having 2 serves of fruit and 5 serves of vegetables then you will be getting an adequate amount of vitamin C in your diet.

Vitamin C is a water-soluble vitamin which means it can’t be stored by the body. This means you need to replace it daily by consuming vitamin C rich fruits and vegetables.

Keep your fluid intake up

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  Dehydration can cause lethargy, worsen cold and flu symptoms and slow down your digestion.
• The recommended amount of fluid you should be drinking is approximately 2 liters per day and this should come mainly from water.
• If you find that you are drinking much less water in winter, try these tips to increase your fluid intake:
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Tips for increasing fluid intake

• Make a habit of always starting the day with a glass of water when you wake up. Your body dehydrates overnight and needs fluid for rehydration.
• Try warm water with a slice of lemon throughout the day for a warming way to increase your fluid intake.
• Try herbal teas such as peppermint, jasmine or lemon and ginger teas which are all caffeine free.

Strengthen Your Immune System

The viruses that cause colds and flu are spread from person-to-person, making them very easy to contract. That is why it is important to have a strong immune system. “By taking a few simple preventative measures, you can help build immunity to a variety of cold and flu viruses,” says Verna Van Fleet, PhD, associate professor at Northwestern Health Sciences University.

Exercise Consistently:

 Moderate exercise keeps blood and energy flowing, which increases circulation and function. “Don’t be sedentary during the week and then exercise hard on the weekends,” says Dr. Van Fleet. “This can damage your immune system and make you more susceptible to getting a respiratory infection.” Miller recommends trying tai chi or QI gong, which are gentle yet effective exercises.

Eat Well:

“Excellent nutrition is the backbone of maintaining good health and a strong immune response throughout the year,” says Demeter. “During cold and flu season, you should increase your consumption of warming foods, such as soups and teas, and decrease your consumption of cold and raw foods.” • Get an adequate amount of Vitamins. More specifically, Dr. Van Fleet recommends: o vitamin C: Found in fruits, broccoli, and brussels sprouts. o vitamin A: Found in orange and red veggies such as carrots and greens such as kale. Also found in meat, fish, eggs, milk and other dairy products. Vitamin D: Found in egg yolk, cod liver oil and other sources of omega-3 fatty acids. Milk and other dairy products are often fortified with it. Small amounts of vitamin D are produced when you are exposed to the sun (although exposure to the sun should be in moderation). This may help explain why people tend to get sick more often during the winter (when there is less daylight and people are less likely to be outside).

Reduce/Manage Stress: 

“Both Eastern and Western traditions recognize unresolved stress as a factor that weakens the body,” says Demeter. “Stress can be brought on by emotional upset, poor diet, lack of sleep and other environmental stressors.” Stress can be debilitating, using energy that should be directed to maintain and repair the immune system. When you are stressed, your body doesn’t have enough energy to maintain and repair your immune system.

Dress Appropriately:

“Be sure to keep your neck and throat warm and out of the wind,” says Miller. “In Chinese medicine, certain pathogens are thought to enter the body through the back of the neck and throat – so it’s especially important to wear a scarf when you’re outside.”

Gradually Expose Yourself to Pathogens: 

If you live in an environment that’s too clean, your immune system will become idle. Not being exposed to viruses on a regular basis, may subject your body to conditions like asthma or allergies,” says Dr. Van Fleet. “Your body will channel function towards things that aren’t pathogens (such as allergies) that normally wouldn’t make you sick. Having a cold or flu keeps your immune system alert.”

Live a Moderate Life: 

Don’t drink too much [alcohol] or eat too many sweets – it can have a major effect on your immune function. Try not to do anything in excess.

Hydration is Key: 

Dehydration affects your skin and mucus membranes which are the first line of defense in preventing pathogens from entering your body. If your mucus membranes are dried out, it can create a problem. They are responsible for flushing out your system. Pathogens can easily attach to cells and get into your body. This is especially important during exercise.

Wash Your Hands: 

Washing your hands frequently and thoroughly can help prevent you from getting sick and also keep you from spreading your germs to others when you are sick. You should always wash your hands before you eat.