Winter is here... and cold and flu season approaches with a vengeance. We all want
to avoid spending the next several months wiping noses, nursing coughs, sitting up
with fevers - not only for ourselves, but especially for our little ones. Now, before
we become sick, is the best time to boost our immune systems. Many of my friends
notice the low incidence of illness in my family. They often ask me what we do to
keep our systems healthy. Following are the things we incorporate into our daily
plan to prime our family's immune systems.
Fluids are always a necessary part of any nutritional plan. During a cold or flu,
inadequate fluids can lead to dehydration, constipation and thickened secretions.
Encourage distilled water, diluted juices, herbal teas, broths and soups to help
soothe mucus membranes, encourage regularity and thin secretions so they are
more easily expelled.
Nutritious foods should be offered, but no forced. Limit intake of refined sugars
and dairy products (milk, cheese, ice cream and puddings). Refined sugars can
contribute to an acid environment in which bad bacteria can thrive and dairy can
increase and thicken mucus secretions making them hard to expel.
A multivitamin with minerals is an excellent addition to almost anyone's nutritional
plan. There are a wide variety of styles - pills, mini capsules, traditional chewables,
"gummy" chewables, liquids. I find I am more vigilant during these months with a
daily supplement than I am during the summer.
Vitamin C is a well-known immune system booster and anti-inflammatory.
Bioflavanoids have been shown to have antiviral and anti-bacterial properties. Since
vitamin C and bioflavanoids are water-soluble (excess amounts not used by the
body are washed away), it is best to take divided doses throughout the day. Powers
that dissolve in liquids are well absorbed. Exercise caution with chewable as they
can erode tooth enamel if residue is allowed to sit on the teeth (I have my children
crunch on a carrot stick or brush their teeth after taking any chewable vitamin).
Zinc promotes a healthy immune system. Zinc levels may be lowered by diarrhea
and perspiration. Lozenges are an excellent form of zinc - but best absorption is
obtained if they are allowed to dissolve rather than if they are chewed. Please note
that excessive amounts of zinc can cause nausea and vomiting and actually depress
the immune system.
Echinacea and goldenseal have gained a reputation for their antiviral and
antibacterial properties. Research shows that for preventative care, these herbs can
be taken one dose, twice a week. During an acute infection, they may be taken
daily for up to 14 days. Taking them for longer than 14 consecutive days can cause
them to lose their effectiveness.
As preventative care, these immune building supplements may help you and your
family engage the cold and flue season with a stronger immune system. As acute
care, studies have shown that taking them at the very first sign of a sore throat,
cough, stuffy head and/or fever can reduce the severity and duration of an illness
quite dramatically.
But above all these pills and potions, hold your loved ones close. When so much in
our world can seem uncertain - let them know your love is one steadfast thing they
can hold on to.
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| IMMUNE SYSTEM By Annie Hsu Griffin R.D., L.D. |
