Preventing colds is easier than you think
Fall often marks the start of cold and flu season. The weather is changing, the kids are back in school sharing germs, and life continues to move at a fast and often stressed pace. Colds often feel an inevitable part of the winter months, but with a little attention and support to our immune system we can prevent sick days, sleepless nights and chapped noses.
Staying healthy is all about giving our immune system the support it needs to do its job. Try some of these tips:
Optimize your diet. Your body needs a ready source of antioxidants, vitamins and minerals to function well. To ensure a nutrient dense diet, aim to eat two vegetables and one fruit at each meal. Eliminating foods that can trigger inflammation, especially excessive sugar and dairy, is also helpful.
Get your beauty rest. Sleep is a restorative process that is important for proper functioning of the immune system. Studies have shown that sleep deprivation weakens immune health, making you more susceptible to colds and other bacterial infections. The goal is to aim for 7-8 hours of sleep a night.
Manage your stress. Stress hormones, especially if chronic, can suppress the effectiveness of the immune system. A little self-care with meditation, exercise and mindfulness can go a long way.
Hygiene is key. Wash your hands regularly and avoid touching your face. These are simple and effective stratagies to minimize your exposure to potential cold causing germs.
Supplement wisely. If you happen to be one of those people that gets ill easily despite a healthy lifestyle, targeted supplements may be helpful. The following immune-boosters have quality evidence to support their use.
Vitamin D can help support the immune system and is important for overall health. The dosing of vitamin D varies widely among individuals. Adults can safely take 1000-2000 IU daily. Only use a higher dose if the results of your blood-test suggests a need. Talk to Relish Health about vitamin D testing.
Zinc is an immune boosting mineral found in oysters, beef, and lamb, and to a lesser degree in pumpkin seeds, cashews, and beans. Taken daily for a few weeks to a few months can help reduce the likelihood of viral infections. The prevention dose of zinc for adults is 10-15 mg. Note: Zinc can be nauseating for some people.
Studies have shown that probiotics improve the body's immune response. Supplementation can reduce frequency and duration of colds. Look for a brand that contains lactobacillus with or without bifidobacterial. Check out the brands listed in the Relish Health fullscripts formulary for examples.
Elderberry extract can significantly lower duration of cold and flu symptoms while lowering the need for medication. Follow the dosing recommendation of the particular type or preparation being used. This herb should be started at the earliest signs of illness.