Have you ever wondered why some people seem to avoid catching colds and flu, while others take sick day after sick day and never seem to be free of the sniffles? The answer lies in the immune system and how well-equipped it is to attack those nasty viruses fast.
Colds and flu are a fact of life. If you spend time in the company of other people, you are going to catch a cold or develop the flu, even if it’s not that often. Most adult Canadians catch between two and four colds a year, mostly in the winter time, as a direct result of spending time indoors in close proximity to others. So how do you go about increasing your body’s chances of resisting the opportunistic viruses that give rise to winter ills?
Ensuring that your immune system is fully supported during cold weather is the best way to prevent sickness. This can be achieved by adhering to the basics of healthy living: eating nutritious foods, fitting in some exercise every day, reducing stress and getting enough sleep.
Immune Boosting Foods
Eating an array of colourful fruits and vegetables is key to a well functioning immune system. Fruits and veggies are full of disease-fighting elements called phytochemicals. These powerful antioxidants help to quell the inflammatory processes that take place when the white blood cells of the immune system attempt to destroy bacteria and viruses. (It is these inflammatory substances, including histamines, that give rise to the unpleasant symptoms of colds and flu.)
It is also important to consume enough protein, since components of the immune system are built from proteins. You will need a minimum of one gram of protein per kilogram of weight, per day.
Eliminating junk foods and overly processed foods from your diet will also ensure your body does not work overtime processing various additives/preservatives and fake flavourings. Eating healthy, natural foods will help keep your immune system (and you) fighting fit.
A Healthy Lifestyle
Your mother had it right when she told you over and over that you need more sleep and plenty of “fresh air.” A good night’s sleep and daily exercise are vital to good health. During sleep, many of the body’s systems replenish themselves, including the immune system. If you are sleep-starved, you are far more likely to fall sick.
Sleep and exercise also help you to relax and de-stress. Since stress suppresses the immune response, it is a primary contributor to many diseases, including colds and flu. If you find you are catching colds quite frequently, you may want to look at ways to better manage the stresses in your life, such as going for walks, meditating, taking a yoga class, or simply monitoring the way you feel and taking a breather if you are feeling rushed, tense or overwhelmed.
During the winter months it is very important to stay well hydrated, particularly if you develop a fever. Fluids help flush infections from the body and contribute towards a fast recovery.
Chicken Soup: Can it Help?
True or false? Chicken soup will help clear up a cold.
The answer is both. While chicken soup won’t actually get rid of the cold, it will help relieve the nasty symptoms. Just how it achieves this is the subject of debate among members of the scientific community. Some researchers think that, being a warm fluid, chicken soup simply thins mucus in the airways, making breathing easier. Others attribute chicken soup’s soothing action to substances contained in chicken itself and the herbs/spices that form part of the recipe.
Stephen Rennard, M.D., chief of pulmonary medicine at the University of Nebraska Medical Center in Omaha, believes that chicken soup has anti- inflammatory properties, suppressing cells called neutrophils that cause congestion.
Another doctor who has studied the effect of chicken soup on colds is Irwin Ziment, M.D., pulmonary specialist and professor at the UCLA School for Medicine. Dr. Ziment believes that chicken soup contains agents that are similar to those found in over-the-counter cold medications. He cites an amino acid that is released from chicken during the cooking process, comparing it with the drug acetylcysteine, which is prescribed for a number of respiratory problems including bronchitis.
Herbs such as garlic added to chicken soup also help the immune system fight winter ills.