Fighting winter nasties
August 6th 2009 06:36
Fighting Winter Nasties
Winter is here and there is no escaping it. Well you could hide in your flat next to your oil heater until spring comes along. However, until then you are a little vulnerable to cold and flu viruses. Luckily, we can do something about this. Altering your diet and making it healthier can make a big impact so I have a few tips to help you.
Wash your hands
Washing your hands is one of the easiest ways to prevent the spread of colds and influenza. Germs can live for hours or even weeks on the things that you touch.
Rest
Lack of sleep makes you more susceptible to catching colds and flues. Catch some Zs and beat the cold.
Exercise
There is a lot of evidence that backs the idea that people who exercise have stronger immune systems. To avoid the winter cold you could join the gym, hire out work out DVDs or go swimming at your local pool.
Don’t touch your face
Cold and flu viruses can enter your body via your nose, eyes and mouth.
Eat real food
Do you take vitamin C tablets in hope to avoid colds and flues? Eating real food is better idea. Sure vitamin C is good for your immune system, which fights of viral infections (i.e. colds and influenza), but whole foods contain many different immune boosting nutrients such as vitamin A (found in yellow, orange and red fruit and vegetables), vitamin E (found in wheat germ, sunflower seeds, hazelnuts), iron (in meat, whole grains, baked beans, fish), and zinc (found in meat, seafood).
Get plenty of protein in your diet,
Protein required by the body to make components of the immune system. Protein is rich in foods such as nuts, lean meat, dairy products and fish.
Eat yoghurt
Yoghurt can reduce your chances of catching a cold by about 25%. It is thought that yoghurt is beneficial because it contains bacteria, which stimulates the immune system.
Drink less alcohol
Heavy drinking suppresses the immune system making heavy drinking more susceptible to illnesses. Instead of downing whiskies to warm up, wrap up instead.
Quit smoking
This is definitely easier said than done but your body will thank you for more than one reason. Cessation of smoking boosts your immune system. When you quit you will experience fewer and less severe colds and flues.
Cigarette smoke dries out your nasal passages and paralyzes cilia (hair like structures in your nose and lungs). These cilia move cold and flu viruses out of your nasal passages. You may think that one cigarette won’t affect your immune system, well it does – just one cigarette can paralyze cilia for as long as 30 to 40 minutes, which is plenty of time for viruses to get into your body.
If you have any questions, then please email me at nutrition.advice@gmail.com, or leave your questions here
Winter is here and there is no escaping it. Well you could hide in your flat next to your oil heater until spring comes along. However, until then you are a little vulnerable to cold and flu viruses. Luckily, we can do something about this. Altering your diet and making it healthier can make a big impact so I have a few tips to help you.
Wash your hands
Washing your hands is one of the easiest ways to prevent the spread of colds and influenza. Germs can live for hours or even weeks on the things that you touch.
Rest
Lack of sleep makes you more susceptible to catching colds and flues. Catch some Zs and beat the cold.
Exercise
There is a lot of evidence that backs the idea that people who exercise have stronger immune systems. To avoid the winter cold you could join the gym, hire out work out DVDs or go swimming at your local pool.
Don’t touch your face
Cold and flu viruses can enter your body via your nose, eyes and mouth.
Eat real food
Do you take vitamin C tablets in hope to avoid colds and flues? Eating real food is better idea. Sure vitamin C is good for your immune system, which fights of viral infections (i.e. colds and influenza), but whole foods contain many different immune boosting nutrients such as vitamin A (found in yellow, orange and red fruit and vegetables), vitamin E (found in wheat germ, sunflower seeds, hazelnuts), iron (in meat, whole grains, baked beans, fish), and zinc (found in meat, seafood).
Get plenty of protein in your diet,
Protein required by the body to make components of the immune system. Protein is rich in foods such as nuts, lean meat, dairy products and fish.
Eat yoghurt
Yoghurt can reduce your chances of catching a cold by about 25%. It is thought that yoghurt is beneficial because it contains bacteria, which stimulates the immune system.
Drink less alcohol
Heavy drinking suppresses the immune system making heavy drinking more susceptible to illnesses. Instead of downing whiskies to warm up, wrap up instead.
Quit smoking
This is definitely easier said than done but your body will thank you for more than one reason. Cessation of smoking boosts your immune system. When you quit you will experience fewer and less severe colds and flues.
Cigarette smoke dries out your nasal passages and paralyzes cilia (hair like structures in your nose and lungs). These cilia move cold and flu viruses out of your nasal passages. You may think that one cigarette won’t affect your immune system, well it does – just one cigarette can paralyze cilia for as long as 30 to 40 minutes, which is plenty of time for viruses to get into your body.
If you have any questions, then please email me at nutrition.advice@gmail.com, or leave your questions here
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