As winter gears up, the joys of the season can often be mitigated by concerns of boosting immunity and guarding against any sniffles or coughs. There are some simple, effective steps you can take to help your winter wellness. The Wellness Advisor sat down to chat with Wellness Expert Lynn Laboranti, R.D., to talk about what steps you can take to safeguard your wellbeing during the colder months.
Wellness Advisor: What things can I do to boost my immunity this winter?
Lynn Laboranti: It is important to be conscious of a number of things to help keep healthy and maintain a well-functioning immune system. First, the single most important tip is to wash your hands frequently. This is especially important if you are around others who are sick--whether they are family, friends, or at work. Also, try to keep a clean environment around you. For example, if co-workers are ill, their germs may be floating around your office on counter tops, the coffee pot, etc. Keep all surfaces as clean as possible.
Engage in some consistent, moderate exercise, even if it is in a few short bouts throughout the day. Exercise can help give the immune system a boost. If you can`t get to the gym for a workout, take brisk walks on your lunch or on your breaks, or take the stairs when possible. Make sure to work in just a few ways to get some exercise. Proper rest is also vital to a well-functioning immune system. And, of course, eating healthy helps to keep your immune system up to par, although it may be challenge with a busy lifestyle. Adding nutritional supplements can also help boost immunity.
WA: What vitamins can I take to help my immunity?
Laboranti: Antioxidants such as vitamins C and E, and beta-carotene, selenium, and the mineral zinc are all important for proper immune function. Taking a daily multivitamin/mineral supplement can help ensure good nutritional status as well.
WA: How do those vitamins work to help me?
Laboranti: Antioxidants, such as vitamins C, E, and beta-carotene, and the antioxidant mineral selenium are protect cells from damaging substances called free radicals that are formed in the body by oxidation. Vitamin C plays a vital role in many immune mechanisms. The need for vitamin C increases under periods of stress, such as during an infection, since it is more rapidly depleted during these times. Vitamin C also works closely with other antioxidants in the body, like vitamin E. Vitamin E enhances immune function by suppressing free radical reactions that can lead to inflammatory substances that suppress the immune system. Zinc also has an essential role in the immune system. When blood levels of zinc are low, a number of our immune-protecting mechanisms, such as T-cells and white blood cells are inhibited. Supplemental zinc can help maintain a healthy immune system.
WA: What other steps can I take?
Laboranti: The herb Echinacea is a supplement used to enhance the immune system. Taken at the first sign of feeling under the weather, echinacea may shorten the duration of illness by helping the body return to a well state. Echinacea should not be taken continuously for more than two weeks, and is not recommended for those with allergies to plants in the daisy family, such as ragweed, or who are on medications that affect liver function.
