Be
Proactive to Avoid Getting Sick
Few
people understand the powerful effect that diet has on how well your immune
system functions. We all are exposed to cold and flu germs dozens or
hundreds of time every year. Some people come down with crushing symptoms
every winter, while others go years without getting a cold. A few years
ago I went back to school and got my master's degree in nutrition and exercise
science, and since making some changes in our lifestyle it is rare for anyone
in our family to get sick. Even my seven year-old son Wiley IV, surrounded
by classmates with runny noses, has not gotten sick this year.
Here
are some important strategies that can help:
Eat
More Fruits and Vegetables
People
tend to eat less fruits and vegetables in the winter. But numerous studies
show the benefits of plant consumption, and in particular that phytochemicals
that give fruits and vegetables their colors and flavor. Studies have
shown fruit and vegetable consumption to increase circulating gammadelta T
cells, which are white blood cells that play a roll in immunity. See
if you can increase your salad consumption, and include berries (frozen work
well) in your diet this winter.
Wash
Your Hands
Transmission
of contagious viruses most often occurs via the mouth and nose, and can be
greatly reduced simply by making sure you (and your kids!) wash your hands
more often. While I'm not a big fan of anti-viral hand sanitizers, they
could certainly help in situations where you cannot wash your hands as frequently
as you like.
Get
Enough Sleep
As
a busy business owner, this is one area where I could do much better.
But the scientific data is in, and its clear that getting enough sleep makes
a big difference. In fact, a study published in the Archives of
Internal Medicine last year found that 7 or more hours of sleep reduced
the risk of contracting a cold by up to 300 percent.
Get
Some Exercise
There
is strong evidence that people who exercise don't get sick as often. One way
this works is that exercise dampens stress hormones. And stress hormones
suppress immune response. A study published in Medicine & Science
in Sports & Exercise found that regular physical activity lowers overall
risk of upper-respiratory infection.
Get
Plenty of Sunshine - or Vitamin D
A
study published in Epidemiology and Infection found that people who
took 2000 IU/day of vitamin D had 70 percent fewer colds during a three-year
period.
Vitamin
D is not naturally found in many foods. Instead, our bodies produce
it when sunlight hits cholesterol in our skin. One of the main reasons
that cold and flu season is in the winter is because of the impaired immune
response people have as a result of lower vitamin D levels this time of year.
Unless you live at low latitude and are out in the sun daily, you almost certainly
need to supplement with vitamin D.
Take
a Quality Fish Oil Supplement
If
you've been reading this newsletter for long, you've heard me give this recommendation
before. Everyone who does not regularly eat cold-water fish like salmon,
mackerel, or herring should be taking a quality fish oil supplement.
Consumption
of this essential fatty acid reduces risk of cardiovascular disease and numerous
other health problems - and also improves functioning of your immune system.
A study by Britain's Institute of Human Nutrition and School of Medicine showed
that taking fish oil supplements will increase activity of phagocytes, which
are cells that eat up bacteria
Take
a Probiotic Supplement
Probiotics
are good gut bacteria, and they have a powerful effect on immune response.
They can be obtained in some yogurts, though I recommend finding a supplement
made without dairy. Usually you'll want to refrigerate the bottle, in
order to extend the viability of these live organisms.
A
study last year in Pediatrics found that probiotics reduced the incidence
of coughing and running nose by about 60 percent, and that it cut the duration
of the colds in half. This is another supplement that I recommend everyone
take regularly.
Additional
Supplements to Consider
Garlic
- A study published in Advances in Therapy found that people
who took garlic were 2/3 less likely to catch a cold, and that when they did
they stayed sick for 3.5 less days.
Black
tea - Growing research is showing that the compounds in tea can increase
T cell production of interferon. This is a protein that can battle cold and
flu infections. You may want to try to get in the habit of drinking
tea daily, particularly during the winter months
Zinc
- this mineral is particularly important for optimum immune function.
The best food source of zinc is meat, such as beef. Because whole grains contain
phytates that bind zinc, many people need supplements to reach optimum levels.
If you do not already supplement, take 30 mg/day when you feel a cold coming
on.
Stay
Well - It's Your Responsibility
Tylenol
Cold and Flu will do nothing to reduce your risk of getting sick, nor will
it help you get well any more quickly. But as you can see, you can dramatically
reduce your risk of getting sick, and even get well much more quickly, by
incorporating some positive lifestyle changes. It is my belief that
the more we all take personal responsibility - for our health, for our finances
- the better off we'll all be.
So
stay well, so your HSA funds can continue to grow tax-deferred.
To your health and wealth,
Wiley
Long
President - HSA
for America
P.S.
- Next month we'll discuss what to do if you receive a rate increase from your insurance company.
