Colds, flus,
and allergies... we all get them. Do you know how to
potentially prevent or minimize them?
The key to
minimizing colds, flu's and allergies thus living a more
comfortable and healthier life is the immune system. When
your immune system is strong, you get sick less often and
recover more quickly. It is now generally accepted by
scientists and health professionals that nutrition and
lifestyle are important determinants of immune responses.
Some
of the key factors in maintaining a healthy immune system
are a healthy diet rich in fruits and vegetables, adequate
sleep, stress reduction and regular exercise.
Unfortunately, most of us do not eat enough fruits and
vegetables, do not get enough sleep, have stressful lives
and rarely exercise, if at all. As a result, when cold and
flu season rolls around, we all get sick. Making small
changes in lifestyle, especially during cold and flu
season, can be the difference between catching the cold
going around the office and being the one person in the
office who didn't get sick. Here are a few suggestions:
-
Have fresh fruit and cut vegetables
available to snack on at work and/or at home. This will
help you get the recommended five servings of fruits and
vegetables. Foods that are high in vitamin C are
especially important and include: citrus fruits (i.e.
oranges), cherries, broccoli, bell peppers and tomatoes
- the greater variety of fruits and vegetables in your
diet, the better.
-
Go to bed an hour earlier than you
usually do and at a minimum get 6 hours of sleep, but 7
or 8 hours is better. It is during the 6th hour of sleep
that the immune system is repaired and the body has an
opportunity to repair damaged tissues and rejuvenate the
body.
-
Take 10 minutes each day to relax,
breathe and enjoy the small things in life - the
changing leaves, a child's smile, the intricacy of a
snowflake, a beautiful sunset or just how good it is to
be alive.
-
Begin to make exercise and physical
activity a part of your daily life. Park at the farthest
end of the parking lot and take the stairs instead of
the elevator. Play with your children or at least play
like a child. Go for a walk to enjoy the sunset or the
changing leaves. Take a 10 minute break at work and walk
around the office or walk outside.
-
Most important... Be sure to laugh at
least once per day. Believe it or not, scientists
believe that laughter is an important part of
strengthening the immune system.
In addition
to these lifestyle changes, you can provide your immune
system with an extra boost through nutritional
supplementation. In 1992, a study was conducted using
apparently healthy elderly subjects who were supplemented
with a standard multivitamin or a placebo for 12 months.
The subjects
receiving supplementation showed significantly increased
immune responses and reported fewer infections than the
placebo group.
Recent
studies have also shown that supplementation of some
specific nutrients and herbs may actually improve the
immune system. Some of the nutrients that have been shown
to help improve the immune system are vitamin C and zinc.
Echinacea and goldenseal are two herbs that stimulate the
immune system.
Echinacea
should not be used for more than eight consecutive weeks
and is not recommended for individuals with autoimmune
disorders, but appears to be effective during the cold and
flu season for healthy individuals.
In addition
to these 'standards' for the cold and flu season, two
other supplements have recently gained attention in
research circles. These are colostrum and probiotics.
Colostrum is the substance produced during the first few
days of lactation.
Researchers have found that
supplementing with colostrum from cows may help improve
immunity and fight infection. Probiotics are the good
bacteria that line the digestive tract and help support
the immune system.
Taking a
high quality, whole-food multivitamin in combination with
a healthy diet, exercise and adequate sleep can help boost
your immune system. Keeping your immune system strong is
the key to preventing colds, flus and allergies.
Consult your health practitioner on all
medications, herbs and supplements you are taking.
