Oh, doesn’t the colder weather bring warm and fuzzy feelings of cosying up by a fire with a warm tea and a good book? But if winter for you summons feelings of being run down and sick, here are some easy tips to live by to keep you feeling on top this cold and flu season. Instead of heading to the doctors and getting a script for antibiotics, why not try incorporating these five things into your winter routine and feel the difference this winter!

 

1.     ZINC

Zinc is an essential mineral we need for a plethora of processes in the body. When it comes to our immune system it is vital for fighting off infections and reducing inflammation that is often the driver of disease [1].

So, what foods have zinc in them? Most animal products provide good sources of zinc. If choosing meat, opt for good quality sources such as grass fed, organic beef from an organic butcher. Seafood such as sardines, muscles, prawns and oysters are also rich in zinc.

Vegetarian sources of zinc include eggs, cashews, pepitas, sunflower seeds, hemp seeds, and legumes. You’ll be happy to know that dark chocolate – I’m talking 75% or higher – is also a good source of zinc when eaten in moderation.

 

2.     VITAMIN C

You’ve heard that vitamin C is good for fighting off a cold, and you’re right! Although most people will think of oranges right away, some foods that might surprise you that have a just as much or more vitamin C are kiwi fruits, kale, capsicum, chilies, broccoli and strawberries. Did someone say smoothie?!

 

3.     HERBAL TEAS

Not only are warming teas just what you feel like when you’re feeling a little under the weather, they are great for boosting your immune system! Both hibiscus and rose hip teas are both high in vitamin C and therefore great for fighting off the common cold.  Echinacea is another amazing herb which numerous clinic studies have supported it’s success in preventing and treating the common cold [2]. Ginger tea is very warming and great for a sore throat. Even good old green tea has been proven to fight the common cold and influenza [3]. Ask your Naturopath about more herbal remedies to get you back on your feet.

 

4.     MANUKA HONEY

Manuka honey has potent antiviral and antibacterial properties [4]. The higher the rating, the higher it’s ability to fight these infections. A UMF of 10+ and higher is best to fight off an infection quickly. Have a teaspoon a day over winter or when you’re feeling run down to nip any infections in the bud. Try adding a teaspoon to warm water with a squeeze of lemon for a soothing, cold busting drink.

 

5.     VITAMIN D

When it comes to your immune system, vitamin D plays a vital role in making sure your response to harmful bugs is effective. If your vitamin D levels are low, it can increase your susceptibility to catching a cold and can prolong your recovery time [5].

Ask your health professional about vitamin D and consider a blood test to check your levels. Vitamin D deficiency is extremely common [6] as we spend so much time indoors. In addition, depending on how close you’re living to the equator and how dark your skin is, you might struggle to get sufficient amounts from the sun and supplementation may be necessary. Ask your Naturopath or health professional about how much to supplement if it is found that you are deficient.

 

6.     REST

We are often so quick to supplement things that we forget the most important part of recovery, REST! There is no point in doing all of the above if we don’t also take the time out to rest our bodies and let it do it’s work to get better. Resting will not only allow the body to heal quicker, it will also reduce the chances of the illness getting worse or from getting sick again. So, let yourself use those sick days, bust out the dressing gown and slippers and have a good rest.

 

 

 

REFERENCES

[1] Prasad A. S. (2008). Zinc in human health: effect of zinc on immune cells. Molecular medicine (Cambridge, Mass.), 14(5-6), 353–357. doi:10.2119/2008-00033.Prasad

[2] Linde  K, Barrett  B, Bauer  R, Melchart  D, Woelkart  K. Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2006, Issue 1. Art. No.: CD000530. DOI: 10.1002/14651858.CD000530.pub2.

[3] Furushima, D., Ide, K., & Yamada, H. (2018). Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies. Molecules (Basel, Switzerland), 23(7), 1795. doi:10.3390/molecules23071795

[4] Carter, D. A., Blair, S. E., Cokcetin, N. N., Bouzo, D., Brooks, P., Schothauer, R., & Harry, E. J. (2016). Therapeutic Manuka Honey: No Longer So Alternative. Frontiers in microbiology, 7, 569. doi:10.3389/fmicb.2016.00569

[5] Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine : the official publication of the American Federation for Clinical Research, 59(6), 881–886. doi:10.2310/JIM.0b013e31821b8755

[6] Sahota O. (2014). Understanding vitamin D deficiency. Age and ageing, 43(5), 589–591. doi:10.1093/ageing/afu104