The season of fevers and runny noses is in full swing! Those who live in cold climates are especially prone to catching a cold or flu during the winter months. If you have not yet gotten a flu shot or your choose not to get one, there are some other ways to increase your defenses against viruses and germs. This will allow you to be out in public and possibly keep you from getting sick.
You will need:
- Vitamin D
- Fortified milk
- Fatty fish
- Green tea
- Soluble fiber (oats, beans, carrots, apples, citrus fruit)
Step 1: The American Journal of Clinical Nutrition reported that when children take 1,200 IU vitamin D supplements daily, their likelihood of getting the common flu virus is reduced by 40 percent. According to lab studies, this vitamin can help the immune cells to identify and eliminate sickness-causing viruses and bacteria. Either take a daily vitamin D supplement of at least 1,000 IU or consume fatty fish and fortified milk.
Step 2: Probiotics are considered good bacteria and they suppress bad bacteria growth in the lower intestine. Studies reveal that the also may trigger other ways for the immune system to fend off diseases. T-cells are boosted by yogurt and these play a key role in defending against pathogens like viruses. So, consume yogurt with live and active cultures daily. If you like sauerkraut, add some of that to the regular diet. As an extra bonus, it may help your digestive system as well.
Step 3: Green tea contains plant antioxidants called polyphenols. These are believed to provide the tea with immunity-increasing benefits. To maximize the effectiveness of green tea, steep it for one to two minutes in water that is just below boiling. If the tea tastes too bitter, add some honey and lemon. Do not add milk because this will make the polyphenols ineffective.
Step 4: Add soluble fiber to the diet because this fights inflammation and can help you more quickly recover from bacterial infections. This fiber is found in oats, beans, carrots, apples, and citrus fruit.
Step 5: Also taking a multi vitamin or vitamin C will also keep your immune systme healthier as well as making sure you drink plenty of liquids throughout the day.