It seems that colds and the flu are making the rounds again so what steps can we take to protect ourselves? Here are some suggestions.
1) Take a multivitamin tablet daily and supplement it with additional Vitamin D3. The amount recently recommended is 35 I.U. (International Units) for every pound of body weight (A) or approximately 1,000 I.U. for every 30 pounds. Vitamin D3 is relatively inexpensive and is available in capsules of 400 and 1,000 I.U.
2) Eat at least 3-4 servings of fruit and 4-5 servings of vegetables daily. A serving size is half a cup, except in the case of salad greens where it is one cup (B). A medium-sized apple or orange would equal one serving. The fruit should all be fresh or quick-frozen, and at least half of the vegetables should be fresh and uncooked. Choose a variety of colors. Fruit should be eaten separately from other foods, at least 30 minutes beforehand or 3+ hours afterwards, to maximize the benefit.
3) Minimize the consumption of processed sugar and products containing it as sugar has been shown to inhibit our ability to fight infections (C).
4) Maintain adequate hydration levels by drinking plenty of fluid and particularly fresh filtered water. A good estimate is to take your body weight in pounds, divide that number in half and that will be the weight of fluid in ounces that you should consume each day. Good hydration helps to keep the tissues of the respiratory system moist and also aids the functioning of the immune system.
5) Keep active and exercise regularly. Try to walk briskly for at least 30 minutes every day. Take the stairs rather than the elevator whenever possible. Regular exercise has been shown to stimulate our immune system.
6) Get enough sleep as this has been shown to boost our defenses. Between 7 and 8 hours of sleep per day is recommended.
7) Control stress by relaxation techniques such as meditation and deep breathing exercises.
8) Enjoy humor as laughter reduces the levels of stress hormones and boosts our defenses.
9) Always wash your hands thoroughly using soap or alcohol-based hand wipes or sanitizers after visiting the bathroom, before touching your face, and before handling food.
10) Avoid crowded spaces as much as possible and especially during the cold and flu season.
© Christopher J. Jones, M.Sc., Ph.D.
References
A) http://articles.mercola.com/sites/articles/archive/2009/10/10/
Vitamin-D-Experts-Reveal-the-Truth.aspx
B) http://nutrition.about.com/od/fruitsandvegetables/f/servingfruit.htm
C) http://www.healingdaily.com/detoxification-diet/sugar.htm
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