Keep yourself Healthy!

There is the obvious of course – the basics of taking care of yourself… getting adequate sleep, fluids, eating healthy balanced consistent meals, washing your hashes properly and regularly, getting physical activity, not smoking, maintaining a healthy weight... But what else can help?

Eat plenty of fruits and vegetables – not only high in antioxidants, fiber and many essential

vitamins, when eating citrus fruits, you are getting ascorbic acid (vitamin C). Vitamin C may help reduce cold duration and severity. Eat plenty of dark leafy green vegetables – kale, spinach, broccoli, bell peppers, potatoes, oranges, strawberries, lemons, limes.

Zinc – zinc is a major micronutrient for our immune system. Where do you find zinc? Oysters, chicken, baked beans, pork chops, lobster, beef, pumpkin seeds are of the highest sources. There are smaller amounts found in other legumes and whole grains however the bioavailability of zinc from legumes and wholes grains tends to be much lower because of phytates that bind zinc and reduce its absorption. Ways to increase zinc bioavailability include soaking beans, grains, and seeds in water for several hours before cooking them and allowing them to sit after soaking until sprouts form.

Fluids – as always, fluids offer much benefit all year round, not just when nursing a cold. Fluids help to carry important nutrients and vitamins throughout our body, absorb nutrients and of course, get rid of unused waste. Hot fluids – besides offering comfort when we are feeling ill, they may help increase nasal airflow and loosen respiratory secretions!

Vitamin D – we tend to think “bones” but this important vitamin also plays a role in our immune system. Even though this is the sunshine vitamin, it is actually difficult to get our needs

consistently met this way! Foods you can consume to increase dietary vitamin D are cod liver oil, trout, salmon, mushrooms, fortified milks, sardines, eggs.

Before you start running to the store to purchase supplements that may enhance your immune system, remember, a healthy balanced diet and lifestyle are the best methods of keeping

immune system top notch! If you feel your diet is lacking in a certain area, make sure you speak to a health professional like a dietitian or pharmacist who can help you decide if you need

something additional added! It is important not to just start taking supplements as everything in our body works together in an elaborate system. By taking one thing you may actually be

reducing another important factor in your body or causing harm! More is not necessarily better.