It’s no fun being sick. We’ve all experienced the nasty symptoms that can accompany a cold or flu and know how difficult it can be to carry out our day to day functions. Reoccurring and enduring illness can also impact our ability to care for our loved ones and manage our work responsibilities.
By building a strong immune system, we put ourselves in the best position to stay well during flu season and lessen the frequency and duration of illness when it does set in.
Beyond exercising appropriate personal hygiene (our first defense against colds and flu), here are some of my favorite strategies for staying healthy through the long winter months.
1. Sleep
Proper sleep is not only necessary for restoration, learning consolidation, memory and hormone regulation, it may also be critical for protecting against infection.
Lack of sleep has been shown to disrupt immune function and increase levels of proteins in the body associated with inflammation. A study published in the Archives of Internal Medicine revealed that people who sleep less than seven hours a night are three times more likely to get a cold than those who sleep eight hours or more hours. Scientists suspect that lack of sleep reduces the body’s immune defenses making us more vulnerable to illness.
Dietary and Lifestyle Strategies for improving sleep quality can be found in this feature and an excellent discussion on the importance of teen sleep published by Stanford Medicine can be found here.
2. Vitamin D
It is believed that vitamin D increases the body’s production of proteins that destroy viruses helping to support the immune system. While research is ongoing, studies have linked a shortage of vitamin D to a number of diseases including cancer, multiple sclerosis, diabetes, heart disease and influenza. Vitamin D is also essential for absorbing calcium.
Very few foods contain vitamin D naturally; our best source of this mighty nutrient comes from the sun. During the non-summer months, when the northern latitude sun is not sufficiently strong, supplementation becomes necessary for most individuals. The amount of supplementation required will vary depending on a number of factors, including: age, weight, skin color, geographic location, the amount of time spent outdoors and one’s general state of health. People over the age of 50 and those with dark-colored skin may require more vitamin D to achieve desired levels.
With these variables in mind, many experts recommend that adults take at least 1000 IU of vitamin D daily during the non-summer months to maintain adequate stores but be sure to speak with your health care practitioner regarding appropriate supplementation in your individual case (and those of your children) and keep in mind that your vitamin D levels can be easily tested through bloodwork upon request.
3. Probiotics
Studies reveal that good bacteria can enhance the immune system helping to both prevent and reduce symptoms of flu and cold.
Daily intake of fermented milk products such as unsweetened yogurt and kefir may be helpful but for a more potent concentration during flu season, a daily probiotic capsule containing acidophilus and bifidus may be even better for both adults and children.
A study published in Pediatrics found that healthy children, aged 3 to 5, who took a probiotic supplement during the fall and winter suffered significantly less fever, nasal congestion, cough occurrences/duration and missed fewer days of school. This same study also found that probiotic supplements reduced antibiotic use in these same children.
Children’s products are available on the market and the doses are generally one quarter to one half that of adults but be sure to discuss appropriate dosses with your pharmacist or health care practitioner. Probiotic powder can be mixed with water or added to a delicious fruit smoothie to make it easier for children to consume.
4. Antioxidants (A, C, E, Selenium & Zinc + Phytonutrients)
While there is no one food or nutrient that can guarantee health, fruits and vegetables are the main source of disease fighting antioxidants in our diet which researchers tell us offer a protective effect against various types of illness.
When we eat a whole foods diet that includes a spectrum of colourful produce, we avail ourselves of the broadest range of nutrients possible – this includes not only the classic class of antioxidants (vitamins A, C, E and the minerals selenium and zinc) but also other classes of plant compounds globally referred to as phytonutrients that behave like disease fighting antioxidants in the body. The beautiful and rich pigmented colors we see in produce come from their phytonutrient content – they help support our immune system and protect us against various forms of illness and environmental harm. Since different colors produce unique phytonutrients, incorporating a variety of fruits and vegetables from the different color groups into the diet is key.
While vitamins A, C and E are found in abundance in produce, the minerals zinc and selenium – also powerful antioxidants and immune supporters, can be found in other foods. Brazil nuts are one of the best dietary sources of selenium and you can also find this trace mineral in fish and seafood. Zinc, also essential for the proper functioning of the immune system, can be found in meat, seafood, whole grains and enriched cereals.
Raw garlic – crushed or minced – is another immune fighter that is well worth working in to the diet.
5. Fluid (& Chicken Soup!)
Consuming a variety of fluids can help prevent dehydration, alleviate nasal congestion and promote soothing and comfort. Fluids can also help keep the lining of the upper respiratory track moist which can ease sore throat symptoms. Consider warm beverages such as lemon water with honey, herbal teas and broths.
And the popular chicken soup myth? It turns out Grandma may have been right all along. According to researchers at the University of Nebraska, there is scientific validity to the age-old notion that chicken soup helps relieve cold and flu symptoms. A homemade chicken soup consisting of: chicken, onions, sweet potatoes, parsnips, turnips, carrots, celery and parsley, was shown to dampen the activity of white blood cells that trigger inflammation. Chicken soup may also speed up the movement of mucus helping to relieve congestion and limiting the amount of time viruses are in contact with the nose lining.
6. Vitamin C
While it may not prevent onset, vitamin C has been shown to reduce the duration of cold symptoms across various populations. Vitamin C is also important during times of physical and emotional stress to support our adrenal glands ~ the glands that are responsible for releasing stress hormones.
This is a good time to stock up on vitamin C rich foods including: red bell pepper, broccoli, kiwi, strawberries and citrus.
The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.
Gorgeous, informative, well-written post! Thanks!
thanks so much for stopping by Deb – I’m glad you enjoyed the feature.
I always love your educational posts, Kelly. All of your tips are so approachable! I feel like I do quite well with sleep and I eat a good amount of vegetables, but what I really need to work on is fruit. I always seem to forget about eating fruit on a regular basis, unless it is incorporated into one of my main meals (fruit in a green salad, for instance). What’s your opinion on OJ? I’ve read that it’s actually not that healthy because of its high sugar content, which bums me out because I always thought of it as an easy way to up my fruit intake.
Anyway, thank you for the wonderful and timely tips!
thank you Julia – some juices are more nutritious than others. I’ve never been a big fan of orange juice; you will get the vitamin C but it is higher in sugar and the absence of pulp & pith means that you are missing out on some of the vital nutrients including fiber than helps mitigate our body’s response to dietary sugar (for a more stable blood sugar). Nature is really neat that way, it tends to bundle food ingredients to maximize health benefits – we just need to stop tinkering with it :) (having said that, there is absolutely nothing wrong with the occasional shot of orange juice – it’s just not my preference over the long run). Cheers.
What a timely and extremely useful post! Now I know why since I moved to Switzerland, I’m hardly ever ill: it’s the sunny weather, also during colder seasons!!! (Nothing in common with Poland…)
I also eat many more eggs than when I was younger and I’ve read somewhere eggs are a source of vitamin D (maybe I’m wrong). I’ve always needed minimum 7 hours of sleep, whatever the season, but now I’m not surprised I need much more when it gets cold…
The salad looks extraordinary! I’ve been trying to eat more and more raw vegetables also during colder seasons and your salad is a perfect example of a delicious and healthy autumn dish.
Thank you so much for sharing with us all these precious tips and advice!
ah, the sun is a wonderful thing, isn’t it. I can deal with the cold (in short spurts) and enjoy the snow but I don’t think I could tolerate a rainy climate — it would have a Hemingway ending in my case I’m afraid :)). So glad you found this feature useful Sissi and thank you for your encouraging words. I’m a sleepaholic too :o) feel 200% better on proper sleep.
Thanks for the advice…I have 3 daughters, and though they are in college, they always need some remedies and I am not there to take care of them! Thanks for sharing.
Great to hear Kristy and thank you for stopping by! All the best to your daughters.
I’ve already been sick early this fall (blaming it on a bunch of air travel and not much rest)! These are such important things to keep in mind to help stay well! I especially need that reminder of Vitamin D (good thing I live in an always-sunny climate)! Thanks, Kelly!
air travel is tricky that way isn’t it… nothing like sharing air for 6 hours with no way to escape :D it’s getting chilly here Patricia … barely 60s… dats COLD! :))
This is such great information, Kelly! My full-time job is as a school counselor and this time of year I start to fear cold and flu season. I’ve learned that sleep is a huge one for me and have tried to be much better about making sure I get enough. Thank you for sharing! xo.
Haha, yes, schools are definitely a hotbed :D. I couldn’t agree with you more about sleep and staying well both physically and mentally…hope you’re having a great week Tessa.
A Wonderful Article and a teasing Salad!
Thank You Kelly for All these valuable infos.
Hi Jehny, thank you. Your new website looks beautiful – the photographs of Sparta are breathtaking and your gift items so well packaged and lovely. I am sharing your page right now on twitter, cheers x
perfect timing for this article Kelly. i have to say, the rest has been key for me over the last few days! sometimes it can be hard to take a back seat, but it’s what our body needs. i find fluids the hardest, because you just don’t feel like drinking anything when everything aches. thanks for sharing all your knowledge. xo
Rest is HUGE and I too have to remind myself to drink more frequently – especially in a dryer climate. I have a little system worked out to help me ;0) (geekville!) cheers Amanda.
Such great tips Kelly! I think I do most of these with the exception of consistently getting the right amount of sleep. I didn’t realize kids could take probiotics too though. I’m going to look into that for our trip. I take it daily, but that’s not a bad idea at all to get the kids some as well. I want to keep us as healthy as possible this winter and with our traveling, it will be especially important. Hope you are all well. We think of you guys often! I trust the school year is off to a good start? Hugs and love Kelly!
yes, travelling can represent unique challenges/stress on the immune system. I take a break from probiotics during the summer months and then gear up again in late September through the spring – it seems to work well for our whole family. The boys are exposed to a lot more microbes than we are given that they interact in close quarters day-to-day with a sea of students but they manage quite well.
pedantic meanderings ;) you always make me smile Kelly! not that I was eavesdropping (much) on your conversation with M J but I sure hope you never change your style. I learn so much from you and your blog is one of so few to offer real information. Thank you for this very timely feature – I just shared it will my office mates too. Picking up some probiotics on the way home and I just printed your pearled barley vegetable soup recipe to get those ingredients too! Happy cold season :)
it’s impossible not to smile reading one of your comments Elizabeth; thank you for your support and encouraging words. And, thank you for reminding me of the pearled barley soup — I love that one too and made it for the family this past weekend. I hope fall is treating you well.
Hi Kelly,
Thank you for this valuable post. Wonderful suggestions and I can’t wait to try the salad. Happy Thanksgiving to you and your family.
With Love,
Adele
so glad to hear you found the feature useful Adele and thank you for stopping by. That winter white salad is a delight drizzled with the zingy citrus-ginger dressing… I hope you enjoy it as much as we do. Wishing you and your family a beautiful holiday season, x.
Another excellent post Kelly and very timely information. I’m already starting to see people with the sniffles, sneezing and coughs sitting in on meetings and exposing everyone else. So the best thing to do is protect yourself by keeping your immune system strong. Love reading that grandma’s chicken soup really works. :) Thanks for encouraging us to get our vitamins and minerals through our food and not through supplements.
Hello MJ – yes, to food first. I was tempted to explore this a little in the body of the piece but am always reluctant to swing out too far with my pedantic meanderings :)
But, in case you find it interesting… although there’s plenty of evidence to support the health benefits of a diet rich in fruits and vegetables, evidence that these effects are due to any specific nutrient or phytochemical is very limited. In fact, trials using antioxidant supplements (isolated nutrients taken out of the whole food) have repeatedly failed to show positive results. Plant-based foods are complex mixtures of bioactive compounds that work together in weird and wonderful ways we don’t yet fully understand and whenever we try to outsmart Mother Nature in our tireless pursuit of expediency, we generally fail ;p
I do find it interesting about studies and isolated nutrients. In fact, what I find many times are contradictory studies. For me, it takes multiple studies with the same result for me to jump on the bandwagon so to speak. :)