Fight winter viruses with a healthy immune system

I apologize to my readers for being absent for a few days. Unfortunately, I've come down with a really bad cold. Although I do my best to maintain a balanced and healthy life, sometimes it's just inevitable that we're going to get sick. So it seemed appropriate for Trinity Fitness to write about the rhinovirus and influenza and how to prevent the onset/duration of either.

The Difference Between the Flu and a Cold

The flu and a cold are respiratory illnesses, so it can be hard to tell the difference. However, they are caused by different viruses. The flu affects your total respiratory system, including the throat, nose, bronchial tubes and lungs. A cold is an upper respiratory infection affecting the nose and throat.

Flu symptoms are usually worse than those of a cold and can include fever, aches and pains, chills and a cough. The symptoms are usually worse during the first three to four days. Recovery can take up to ten days, and you may feel tired for several weeks after its initial onsest.

What Can You Do to Prevent the Flu and/or a Cold

I take a more natural approach to health, even when I come down with a cold. I’m not one to take over-the-counter medicine. I prefer to prevent and treat myself naturally, and I encourage you do the same. Obviously, sometimes symptoms are so bad that we do not have a choice, but I am more natural by nature as I prefer to allow my body to fight and defend on its own than with a pill. You will see this more and more as you read my blogs.

First, you can boost your immunity. You may not be able to stop the flu, but a healthy immune system can make the symptoms less severe and even shorten the life of a cold. Although there is no scientific evidence that they work, many people use supplements, such as Echinacea, to prevent colds and the flu. We also know that eating fruits and vegetables high in vitamin C will help to keep your immune system strong. Your immune system is what protects you from viral infections, and what you eat has a major impact on your immune system’s ability to defend itself. The reason that fruits and veggies do a better job of keeping your immune system ready is because they also contain vitamins A and E, as well as the flavonoids that work alongside vitamin C to keep your immune system and your whole body healthy. A, C and E are essential antioxidants that help fight free radicals. Free radicals are unstable, highly reactive, incomplete substances in our body that steal from other stable atoms in our body making the stable atoms vulnerable to chemical changes; therefore, vulnerable to viruses.

Make sure fruits and vegetables are a part of every meal. You can add berries or banana slices to your whole grain cereal/oatmeal in the morning and add a glass of 100% orange or grapefruit juice. Pack a bunch of grapes or an apple with your sandwich for lunch, and be sure to top that sandwich with tomato slices, avocado, sprouts and/or lettuce. Begin dinner with a salad or vegetable soup, or serve a large salad as a meal. Always keep a bowl of oranges, apples and bananas on your counter to take with you as quick snacks.

And while you want to focus on increasing the amount of fruits and vegetables you consume, don't forget to choose other healthy foods to supply nutrients your immune system needs. A healthy balanced diet with lean meats, fish, poultry, low-fat dairy, legumes, whole grains, nuts and seeds provides your body with all of the nutrients you need for general health. A healthy body means a healthier immune system.

In addition, proteins such as lean meats, dairy, eggs and legumes are especially important because they supply the body with amino acids, which are the building blocks of your immune system. Lean meats also contain iron and zinc, and deficiencies of these minerals can depress your immune system.

And of course, I can’t stress enough that avoiding unhealthy food is important too. Stay away from excess sugar and unhealthy fats. I will blog soon on how to appropriately read nutrition labels, and I will help you understand what is considered “excess” sugar and which fats are unhealthy.

In addition to a proper diet for preventing the onset or duration of a cold or the flu, other things to keep in mind are:

Wash your Hands
I know this is elementary, but washing your hands is a great way to cut down on unwanted germs. Wash all of the skin surfaces, including the back of the hands, wrists and around your fingernails. Rub your soapy hands together for about 20 seconds.

Avoid close contact with people with the flu or a cold
Obviously, this is not always possible, but do your best to avoid those individuals you know have a virus.

Get enough rest
Rest is essential to maintaining a healthy lifestyle and immune system. You’re no good to anyone if you don’t listen to your body and rest when you can.

Eat right - - not just the right foods
Focus on getting at least three meals per day. Appetite is somewhat suppressed when we are sick, so although I would prefer to have all of us to eat five small meals a day, when we’re sick we really don’t feel like eating. I want you to eat at least three meals per day involving fruits and vegetables. It is important to get enough nutrients from the foods you eat while you are recuperating. You may not be exerting much energy, but your body is working hard to get better. It is also important to prevent dehydration. Drink fluids throughout the day such as water and 100% juices. If you’re tired of plain water then add a splash of juice to water or seltzer for a little variety.

While prevention is obviously essential, we cannot always prevent the onset of a cold or flu. Click here to read more about symptoms and how to care for yourself in the event you do catch a cold or come down with the flu. Please note that every self-care advice on that website, for all of the listed symptoms, is to get plenty of rest. I encourage all of you to heed that advice on a regular basis in order live healthier, happier lives every day.

This is not meant to be medical advice in any way, so if you are suffering and unsure of your symptoms, then I would consult with your physician as soon as possible.

I hope you have avoided getting sick this season, and if you are sick, I hope you appreciated this blog. As for myself, I am off to buy another box of tissue.

Until next time,

~ Live Well ~
Trinity Fitness