The cold weather is upon us, and I’m worried about cold and flu. What are some simple steps to keep my immune system healthy?”
–L.F., Alexandria, Virginia
Answer: Preventing the spread of germs is job one. If you feel any symptoms of a cold, please stay home and delegate your errands to a friend or relative. Also, consider the other individuals around you, such as your husband or child, who could potentially fall ill before making close contact with sick people. Being mindful of this could have lasting benefits if you consider the fact that their cold could turn into pneumonia should they have a weak immune system.
If you have to cough or sneeze, please do so into the crook of your elbow. Wash your hands with soap and water frequently for 30 seconds. While shopping for bargains at the mall, or waiting in airport security lines, or anywhere for that matter, keep your hands away from your eyes, nose and mouth. I’ll tell you to make sure your kids do the same, but I know they put their little fingers in all the wrong places, so I also recommend keeping antibacterial lotion or wipes handy.
With that, here are some of my top vitamin recommendations to help support immunity:
Probiotics- These are beneficial bacteria that naturally help maintain immune system wellness. They also aid in proper digestion.
Vitamin C- The humans body doesn’t make vitamin C, so it’s important we get it from other sources such as supplements, citrus fruits, or vegetables including bell peppers. It’s a strong antioxidant that does ‘housekeeping’ on your cells and helps support the immune system.
Vitamin D- Getting your Vitamin D from sunlight isn’t always reliable, especially if you use sun block to protect your skin or live in a state with a long winter. Most people don’t realize that Vitamin D is mostly obtained from fortified foods. A Vitamin D supplement can provide added support, try 1,000 – 5,000 IU but ask your doctor to make sure. You want the bio-active form, “vitamin D3” and high-quality supplements say that on the label.
Zinc- This mineral is a strong antioxidant best known for supporting prostate health, but it also happens to neutralize free radicals; it may affect the duration of a cold.
Elderberry extract- This herb has been revered for centuries and is best known for its anti-viral effects. Two separate studies have found that it can inhibit influenza if taken during the first 48 hours of symptoms.
Echinacea- Related to daisies, this herbal supplement is thought to rev up the immune system thereby lowering risk of infection. Recommended dosage is usually in cycles, not every single day.
When choosing dietary supplements, seek out brands that are committed to science-based protocols for product development and testing. Be sure to ask your health care professional or pharmacist what supplements are best for you, especially if you take medications.