As the chilly winds of winter approach and we embrace the warmth of the holiday season, it's crucial to remember that we're entering into the very heart of the cold and flu season. During this time, our immune systems face their greatest tests, making it imperative to fortify our body's natural defenses to ward off illnesses and stay in optimal health.
The Common Cold vs. Influenza
The common cold and the flu are two prevalent ailments that can strike during the fall and winter months. A cold typically starts with symptoms such as a runny or stuffy nose, sneezing, coughing, sore throat, mild fatigue, watery eyes, and even a headache. These symptoms usually come on gradually and are generally milder than those of the flu.
In contrast, the flu, short for influenza, is a contagious respiratory illness caused by influenza viruses. It thrives in cold, dry conditions and varies in intensity and duration each year, making it challenging to predict when it will hit its peak. The flu can cause fever, chills, muscle aches, headaches, coughing, difficulty breathing, and much more.
During the fall and winter, we tend to spend more time indoors in close proximity to others, elevating the risk of cold and flu transmission. Offices, public transportation, and family gatherings can become breeding grounds for viruses. Therefore, preparing our immune systems for these recurring health challenges is essential for a joyful holiday season.
Understanding Your Immune System
Your immune system is your body's natural defense mechanism against harmful invaders, including the common cold and flu viruses. At the core of this intricate system are various types of white blood cells, such as neutrophils, macrophages, and lymphocytes.
- Neutrophils are the first responders, rushing to the site of infection to engulf and neutralize invaders.
- Macrophages act as the cleanup crew, removing debris and infected cells.
- Lymphocytes, which are divided into B cells and T cells, recognize and destroy specific pathogens.
Antibodies, produced by B cells, serve as the immune system's memory. When your body encounters a pathogen for the first time, B cells learn to recognize it and produce antibodies to target it. The next time the same pathogen invades, your immune system can efficiently produce the necessary antibodies to neutralize it. This is the foundation of immunity.
Nutritional Support for Immune Health
Maintaining a robust immune system, particularly during the winter months, relies on a well-rounded diet, and supplements, that provide essential micronutrients. Let's explore some key vitamins, minerals, micronutrients and even probiotic organisms that play vital roles in supporting immune health:
1. Vitamin C
Known for its powerful antioxidant properties, Vitamin C helps support the production of white blood cells, essential for immune defense during the winter months. You can find this immune-supporting vitamin in citrus fruits like oranges, grapefruits, and lemons, as well as in strawberries, kiwi, and red bell peppers.
2. Vitamin D
Often called the "sunshine vitamin," Vitamin D is crucial for a well-functioning immune system. It activates immune defenses and regulates the body's response to pathogens. In the darker months of fall and winter, consider obtaining Vitamin D through dietary supplements, as sources like sunshine, fatty fish (salmon, mackerel), and fortified foods are woefully inadequate.
3. Zinc
Zinc (especially when combined with the right amount of Copper and the ionophore Quercetin) supports the development and function of immune cells and is involved in numerous immune processes, including inflammation regulation and antibody production. Include Zinc-rich foods such as lean meats, poultry, seafood, nuts, and seeds in your diet, and consider a practitioner-recommended supplement that contains a clinically-studied form of Zinc along with the necessary co-factors.
4. Probiotics
Probiotics are beneficial bacteria that support gut health, which plays a significant role in immune function. While foods like yogurt, kefir, sauerkraut, kombucha, and kimchi contain viable probiotics that contribute to a healthy gut microbiome. A probiotic supplement is often the best way to obtain these beneficial microorganisms that help regulate the immune response.
Immune-Boosting Recipes
Let's put our knowledge into practice with some immune-boosting recipes:
1. Citrus Immunity Smoothie
Combine citrus fruits like oranges and grapefruits with Greek yogurt, raw local honey, and a handful of spinach. This delicious smoothie not only provides a Vitamin C boost but also introduces probiotics for gut health.
2. Garlic and Ginger Soup
Sauté chopped garlic and ginger in olive oil, then add vegetable broth, vegetables, and your choice of protein. Season with turmeric for an extra immune boost. Garlic and ginger are known for their immune-enhancing properties
3. Lemon and Honey Tea
Squeeze fresh lemon juice into a cup of hot water and add a teaspoon of raw local honey. Lemon provides Vitamin C, bioflavonoids, minerals, and enzymes, while honey boasts natural antibacterial properties, creating a soothing and immune-supportive beverage.
4. Mushroom Risotto
Mushrooms, especially shiitake and maitake varieties, contain beta-glucans, which support immune function. Create a creamy and comforting mushroom risotto by cooking Arborio rice with mushrooms, onion, garlic, and a touch of white wine.
5. Spiced Oatmeal
Oatmeal is rich in beta-glucans. Enhance its immune-boosting properties with spices like cinnamon and nutmeg, and add a dash of raw local honey. Top with fresh berries for added antioxidants.
These recipes not only tantalize your taste buds but also provide a variety of nutrients and compounds that support your immune system. Remember, a well-balanced diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats, is the cornerstone of maintaining a robust immune system during the flu season.
Additional Recommendations for a Healthy Season
Beyond nutrition, here are some additional tips to ensure a healthy and resilient winter season:
1. Hydration
Don't overlook the importance of staying hydrated, even when it’s cold out. Adequate hydration is essential for maintaining optimal immune function. Dehydration can impede the functioning of bodily fluids, including blood and lymph, which transport immune cells and antibodies to infection sites. Aim for a daily water intake as recommended by health guidelines, adjusting for individual factors like climate and activity level. About ½ oz of water a day per pound of body weight is appropriate for most people.
2. Quality Sleep
Prioritize quality sleep, as it plays a vital role in bolstering your body's defenses against infections. Sleep supports the immune system by regulating the production of cytokines, proteins that help coordinate the immune response. Aim for 7-9 hours of sleep per night to support optimal immune health.
3. Stress Management
Effectively manage stress to prevent its negative impact on the immune system. Chronic stress can suppress immune responses by elevating the production of stress hormones like cortisol. Implement stress-reduction techniques such as meditation, deep breathing, or engaging in relaxing activities.
Herbal Remedies and Supplements
While herbal remedies and supplements like echinacea, elderberry, and garlic have gained popularity for their immune-support properties, unfortunately most commercially available supplements contain cheap, untested ingredients from China. Furthermore, studies show an average of 60% of them do not meet label claim, with some actually containing no active ingredient(s) at all! Here’re our top recommendations during this season:
Pure Thera’s Liposomal Vitamin C: Pure TheraPro’s NEW Liposomal Vitamin C is 400% more bioavailable than ordinary Vitamin C Crystals!
Expertly formulated with patented Liposomal PureWay-C®, it combines non-GMO & China-free Vitamin C with plant-based phospholipids in a scientifically verified liposomal structure.
This patented process results in an ultra-pure, super-bioavailable Vitamin C with clinically proven enhanced absorption and bioactivity.
Most Vitamin C formulas on the market are derived from genetically modified Chinese corn contaminated with pesticides, herbicides, and drying agents (such as Roundup, i.e. glyphosate) and even poisonous mycotoxins from mold, such as aflatoxin. At Pure Thera, we utilize ONLY patented, plant-based, vegan, non-GMO Liposomal PureWay-C®.
Our promise: Pure Thera’s Liposomal C is the cleanest and most effective oral Liposomal Vitamin C supplement available.
Vegan A-D-K Full-Spectrum: Formulated with two bioavailable forms of immune-supporting Vitamin A (Palmitate and Betacarotene), plus vegan liposomal Vitamin D3 and two essential forms of vegan liposomal Vitamin K2 (MK-4 + MK-7).
In addition to being amazing for immune health, Vegan A-D-K also helps support bone health as we age. Vitamin D3 helps the body absorb Calcium, while Vitamin K2 helps the body ensure that Calcium is properly utilized (i.e., that it ends up in the bones and not in the heart and blood vessels). Vitamin K2 keeps Calcium in bones and teeth and out of soft tissues.
Let's ensure the cold and flu season doesn't put a damper on our festive celebrations. By emphasizing a well-balanced diet rich in immune-boosting nutrients, maintaining good hygiene practices, and adopting effective stress management techniques, we can build a robust barrier against these seasonal challenges. Regular exercise, proper hydration, and quality sleep are additional pillars of a healthy immune system.
Incorporate these strategies into your daily routine, and you'll be well-prepared to enjoy a season filled with well-being, joy, and good health.
References
Centers for Disease Control and Prevention. “Flu (Influenza) - Key Facts About Influenza (Flu)” [https://www.cdc.gov/flu/about/keyfacts.htm]
British Journal of Nutrition. “Inadequate nutrition and immune function” [https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/inadequatenutrition-and-immune-function/0BAAE5C8FCEC3B10BC4493B9A07DC102]
National Sleep Foundation. “How Much Sleep Do We Really Need” [https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times]
Psychosomatic Medicine. ”Psychological Stress and Susceptibility to the Common Cold.” [https://pubmed.ncbi.nlm.nih.gov/10511081/]
American Heart Association. “American Heart Association Recommendations for Physical Activity in Adults”. [https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults]
Centers for Disease Control and Prevention. “Estimated Influenza Illnesses, Medical visits, Hospitalizations, and Deaths in the United States - 2019-2020 Influenza Season.” [https://www.cdc.gov/flu/about/burden/2019-2020.html]
British Journal of Sports Medicine. “Effect of exercise on upper respiratory tract infection in sedentary subjects.” [https://bjsm.bmj.com/content/45/12/987]
World Health Organization. ”Influenza (Seasonal)”. [https://www.who.int/news-room/fact-sheets/detail/influenza-(seasonal)]
American Journal of Clinical Nutrition. "Immune function in older adults.”[https://academic.oup.com/ajcn/article/72/3/796/4729525]
National Academies of Sciences, Engineering, and Medicine. “Dietary Reference Intakes for Calcium and Vitamin D.” [https://www.ncbi.nlm.nih.gov/books/NBK56060/]
U.S. National Library of Medicine. “Effects of Exercise on Immune Function.” [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911985/]
Harvard Health Publishing. “How to boost your immune system.” [https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system]
Mayo Clinic. “Immune system and stress: How stress affects the immune system.” [https://www.mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/stress/faq-20320083]