Blocked nose, Headache or Sore Throat?
- all symptoms of the variety of ‘common colds’ and flu viruses that we share this planet with. Unless you live as a total recluse chances are that you will regularly come into contact with cold or flu viruses. How badly you are affected as a result of the contact depends a lot on the strength of your immune system. Your immune system has the daunting role of identifying the body’s enemies and destroying them – your own ‘built-in’ army - but as with all armies they have to be kept healthy in order to function properly and that means regular food.
Studies have shown that a daily intact of 1,000mg of Vitamin C or more can reduce the occurrence, duration and degree of suffering associated with cold and flu symptoms. This is not to say that every one should take a daily supplement, because if you are consuming healthy nutritious meals, your diet is probably already very high in Vitamin C. The addition of fresh fruit and vegetable juices is an excellent way to increase your Vitamin C intake, but you must also remember that just because your diet includes high levels of the vitamin does not mean that you will not succumb to a viral attack, only that you will recover more quickly (often in as little as 24 hours) than a person with a lower immune level. But there is more to prevention than ingestion of Vitamin C.
Vitamin A and Zinc are also anti-viral. Vitamin A helps with the strengthening of the skin (the body’s first line of defense) and cell walls. Caution must be noted however as Vitamin A is a fat soluble Vitamin that the body will store excessive reserves of, potentially resulting in toxicity problems. Consume levels only in accordance with those recommended by your health care professional. Zinc is the most important mineral that body needs to boost the immune system, so ensure that you include oysters, lamb, ginger root, pecans, almonds, brazil nuts or some egg yolks in your diet. If you are really low in zinc, then oysters contain at least 15 times more Zinc than any of the other foods listed. Again, caution must be noted as ingestion of more than 2000 mg can result in health problems greater than you are trying to solve. Selenium can also assist. It is an immune enhancing mineral found in fresh tuna, oysters and molasses and is also an anti-oxidant. It is great in helping to reduce inflammation, fight against carcinogens and helps to protect against free radicals.
Other common kitchen items that can assist in the combat or prevention of colds and flu are garlic, ginger, mushrooms and increasingly popular Echinacea. Garlic contains allicin and is high in sulphur containing amino acids. Best when eaten raw, or try adding a clove to your next glass of carrot and orange juice, take up to six cloves a day if you feeling a little under-the-weather. Ginger is an all round calmer for the upset stomach, but a cup of warm ginger tea will ease your soar throat surprisingly quick. Mushrooms are also good to assist with your ailing immune system. Used of centuries in Chinese herbal tisanes and concoctions, the reishi is probably the most widely used mushroom for its healing qualities, but the humble shiitake (fresh or dried) is also a great source of immune boosting polysaccharides.
And then there are the herbs such as St. Johns wort, recommended to cure many ills and ails. Echinacea has seen a resurgence in interest in recent year, with the extracts from this humble garden flower now hailed as one of the best ‘medicines’ to consume when you are fighting off an infection.
While a warm environment will aid your body in its recovery, vigorous exercise or over training can be detrimental and even suppress your immune system. Activities such as Tai chi and Meditation have been shown to improve the immune system with T-cells increasing by as much as 40%.
As with all things in life there is a balance and you can not consume only one food, supplement or partake in only one activity to achieve the required result. Vitamins work best in combination, so a high dose of pure Vitamin C is less effective than a good multivitamin with a good level of it.
With the number of cold and flu like symptoms we can experience in our busy stressed lives, extra care does need to be taken in today’s world. If any symptoms persist, consult with your health care professional immediately.