Get Your Daily Dose

Colds and the flu can be passed quickly from person to person, so it’s important to keep your immune system as healthy as possible. Getting quality sleep, eating a healthy diet and being physically active help prepare your body for warding off potential viruses and bacteria you may encounter. Here are some tips from the BSC and Dr. Douglas MacKay, N.D., Council for Responsible Nutrition (CRN), to keep your immune system healthy:

    * Get 7.5 hours of quality sleep. Sleep is our body’s natural restoration process. Make sleep a priority by keeping a consistent sleep (bedtime) and wake schedule, including weekends. And be sure to choose the right mattress for your needs—a quality, comfortable, supportive and right size mattress is key to healthy sleep. Experts recommend that you evaluate your mattress annually, and consider replacing it every five to seven years for the best sleep comfort and quality support.
      
    * Drink at least six to eight glasses of water daily. The sinus, throat and lungs are all equipped with immune functions that can stop bacteria and viruses in their tracks. Well hydrated tissues help this function, while dehydrated tissues can make you more at risk for illness.
      
    * Exercise regularly. Exercise conditions the body and helps support a health immune system. Try to complete workouts at least two hours before bedtime to avoid restlessness at night.

    * Eat a well-balanced diet. Be sure to get your daily five to nine servings of fruits and vegetables, which are loaded with important nutrients and antioxidants to keep you healthy.

    * Supplement your diet. Vitamins and other dietary supplements are good for your overall well-being. Before taking any supplements, be sure to consult your healthcare professional and always follow label directions. According to CRN, certain supplements may help promote a healthy immune system:
          o Take a daily multivitamin. Falling short of essential nutrients can weaken your immune system. A daily multivitamin is a good insurance policy to ensure you’re getting all of the nutrients you need!
          o Get your sunshine vitamin (vitamin D). As the day light hours get shorter, there is less sunlight and the body produces less vitamin D. Studies have shown that lower levels of vitamin D are associated with an increased risk for respiratory infections. Since getting enough vitamin D from food alone can be difficult, many experts recommend that people consider a vitamin D supplement.
          o Some research suggests that botanicals such as Echinacea and elderberry support immune function and may be beneficial for cold and flu. Specific vitamins and minerals have also been shown to support immune functions, such as vitamin C and zinc.

For more information and additional tips to help guard your health, visit the Centers for Disease Control (CDC) at www.cdc.gov. If you suspect you have a cold or the flu, talk to your doctor or a healthcare professional.

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