Posted on Monday, November 24, 2008
Don’t be felled by colds and flu this winter. Adopting a few simple habits can boost your immune system and help you ward off those nasty winter bugs.
- Wash your hands frequently with soap and water, particularly before eating. Use an ethyl (not isopropyl) based waterless hand sanitizer when you can’t wash.
- Eat right. Eat a well-balanced diet that includes plenty of fruits and vegetables and foods rich in vitamins A, C and E. Maintain a healthy weight.
- Drink plenty of water.
- Exercise. Walk, run, bike, swim or engage in some form of moderate aerobic exercise for 30 minutes three times a week to pump up your cardio-vascular system and build endurance. Alternate with strength training exercises twice a week to maintain body conditioning.
- Take a daily multi-vitamin supplement. Supplements that contain antioxidants, zinc, and iron boost the immune system– just don’t overdo it. Too much of certain vitamins and minerals can actually impair normal functioning of the immune system.
- Get at least six to eight hours of sleep a night. Sleep deprivation dramatically decreases your ability to fight off disease. If you have trouble sleeping, try sprinkling your pillowcase with sleep-inducing scents: lavender, vanilla, or green apple. Or try a pre-bed snack of walnuts, milk, or yogurt, which are rich in the sleep-inducing amino acid tryptophan.
- If you suffer from a chronic condition or disease like high blood pressure or diabetes, keep it under control. Take your medications accordingly, watch your diet, and exercise.
- Get a pet. Petting an animal has therapeutic value. Even watching fish can have a positive effect on the psyche.
- Decrease alcohol and tobacco consumption, which damage the immune system.
- Smile. Happy people are healthy people. Maintain a positive attitude and look for the humor in life. Laughter releases “feel good” endorphins that reduce stress and may boost immunity.
- Get an annual flu shot and stay current with immunizations.
The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.