How to Boost Your Immunity to Colds and Flu

  As cold and flu season begins it seems that every place you go someone is sneezing! How can you boost your immunity so that you can stay healthy this fall and winter? Getting sick is not only unpleasant, but inconvenient, and  zaps your energy level too.

   If you have kids, you know how hard it is to avoid catching germs from those little slimy hands – they are like sponges! On average, school-age kids in America experience eight to ten colds a year? If you have two children, and the average cold lasts for 10 days, and each parent gets half of their colds. That’s (8+8+4+4) x 10=240 days of someone possibly being sick in your household –more than half the year!

   Fortunately, there are some easy ways to strengthen your immune system by adding some common yet nutritious foods to your diet. They have high immunity-boosting nutrients (e.g. vitamins A, B, and C, zinc), anti-viral and/or anti-bacterial properties:

   1. Yogurt or Kefir (ideally plain as added sugar can suppress immunity) – probiotics help strengthen immune system.

   2.  Pumpkin seeds – high in zinc and omega-3, both essential for a healthy immune system.

   3.  Cold water fish – good source of protein and omega-3.

   4.  Fresh fruits and vegetables, especially carrots, beets, sweet potatoes, apples – they are rich in beta-carotene, a precursor of vitamin A.

   5.  Ground seeds, lentils, beans and whole grains – good source of B vitamins and protein.

   6.  Ginger – has anti-viral properties.

   7.  Garlic – has anti-viral and anti-bacterial properties.

   8.  Honey (raw) –has anti-viral properties.

   9.  Green tea –has anti-viral properties.

  10. Mushrooms (maitake, reishi, shiitake) – elevate flu-fighting agents.

  11. Avoid sugar and alcohol, both of which can weaken your immune system.

 

5 Tips to Increase Your Resistance to Colds and Flu

Typically as the days get shorter and temperatures drop in late fall and early winter, those are the seasons when we are most likely to come down with a cold. It may seem that we notice others coughing and sneezing, and then we are too.

Though it's impossible to completely avoid all germs that are in our environment, or those persons around us who have colds or flu, there are some basic things that we can do to help our bodies resist and fight off infections.

Be sure to get adequate rest. Stress is a factor in a weakened immune system. Getting enough sleep of 7 hours or more every night helps your body to refresh and renew itself from the stresses of work and everyday life.

Exercise. Having a regular exercise routine of at least 30 min. a day reduces stress, increases muscular strength and gives a boost to your body's immune system as well. It is best to not go more than one day without exercise of some form.

Fresh air. The indoor air is stale and dry. The shorter days of winter with less sunlight contributes to feelings of lower energy and even depression from seasonal affective disorder. Fresh air and plenty of oxygen are beneficial to health, so spend make it a point some time outdoors in the fresh air and sunshine each day that weather permits.

Drink plenty of water. During the winter the air is significantly drier both outside and inside. To keep your body properly hydrated, make sure that you are drinking at six to eight glasses of water per day.

Healthy Nutrition. Consume healthy meals including at least five servings of fruits and vegetables every day. Fresh fruit or raw veggies make a healthy snack. They contain vitamins and minerals that are powerful anti-oxidants to help your immune system to be strong and aid in both resisting infections as well as quicker healing from them.

USANA Essentials

Supplementing your diet with anti-oxidants can help your body to build its immune system against all types of infections, helping you to have fewer and milder colds.
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