Health • SUPPLEMENTS: -
There is little evidence that most supplements help immunity if you are not deficient, despite all the marketing.
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Vitamin C may help shorten the duration of colds if taken when symptoms appear but taking it regularly does not prevent them. In contrast, high intake of Vitamin C from foods does help.
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Vitamin D is important, and deficiency is consistently linked to reduced immune function. It is best to get this from sensible sun exposure, but if you are at higher risk of deficiency (darker skin, mostly indoors, covered skin) then supplementing at recommended doses is sensible.
- Zinc may help reduce the severity and duration of viral infections if taken at the start of an illness. Zinc can be toxic in high doses though, so ensure you follow instructions on the bottle and do not take high doses for a long period. -
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Some people may need to have levels checked, due to health issues - check with your GP if you think this might apply.
HORMETIC STRESS -
This is a slightly off the wall topic, but worth mentioning.
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Hormetic stress is a controlled exposure to small stressors, with the aim of creating a positive reaction in the body - stimulating immune function, healing, and longevity.
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Things like cold water immersion (ice bathing, winter swims), exercise, and fasting, all work as hormetic stresses.
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There is some evidence that they can help to improve immune function - I personally find brief cold water showers and time restricted eating (a type of fasting) work well to keep illnesses at bay.
TOP TIPS TO STAY HEALTHY OVER WINTER •
Eat a rainbow of colorful, mostly plant based foods, with adequate iron, zinc, Vitamin C and Omega 3.
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Limit refined carbohydrates, added sugar and alcohol.
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Avoid cigarette smoke exposure and practice good hand and cough hygiene.
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Try to exercise at least 30 min a day, ideally outdoors.
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Aim for seven to nine hours sleep per night.
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Reduce stress as much as possible - things like mindfulness, connecting with others, and deep breathing are all great.
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Consider a Vitamin D supplement if you are at risk of deficiency
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If you are still getting sick often, talk to your GP about getting some blood tests for iron, folate, and potentially Zinc and Vitamin D.
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Remember to smile. Happiness boosts immunity too!
Check out Marissa’s blogs and health and wellness tips on Facebook and Instagram @thesimplicitydoctor
Dr Marissa Kelaher is a Nelson based GP who runs lifestyle, nutritional medicine and plant-based health clinics. She is based at Nelson Family Medicine.
