As the Festive Season Approaches

As the festive season approaches it may seem we are surrounded by people with coughs and colds. But can we really avoid getting sick without shutting ourselves out from the outside world?

Eat healthy

Vitamin C, zinc and selenium are all important in regulating the immune system. Ensure you are getting enough Vitamin C from foods such as papaya, strawberries, broccoli, Brussel sprouts, red pepper, cabbage, peas and parsley. Zinc another essential micronutrient can be found in tofu, lentils, oysters, chicken and red meat. Higher levels of selenium are thought to boost the immune system. Selenium can be found in foods such as brazil nuts, sunflower seeds, sardines and mushrooms.

Step outside and supplement

Vitamin D is also essential in helping to regulate the immune response. Our main source of Vitamin D is from the sun so stepping outside for 15 minutes every afternoon will help avoid deficiency. Try including foods high in Vitamin D into your diet such as salmon, eggs, fortified milks and cereals. Consider also taking a daily supplement containing 400 IU of Vitamin D in the winter months when there is less sunlight around.

Sleep

Most people need around 6-9 hours a night of sleep. Studies show that people who sleep less than 6 hours a night are 4 times more likely to catch a cold when exposed to the cold virus than those who get at least 7 hours and take longer to recover. In fact, even after 1 night of poor sleep our natural killer cells which fight off infection are reduced by 75%. So what can we do to help improve our sleep? Get out for a walk in the morning for natural daylight and exercise to regulate your circadian rhythm and enhance the quality of your sleep. Avoid drinking caffeinated drinks after mid-day and keep alcohol to a minimum. Keep away from electronic devices at least 90 minutes before bedtime to minimise blue light exposure and consider using blue blocking screens or glasses in the evening if you must use them. Instead adopt a wind down routine such as reading or listening to a book or maybe some light yoga.

Get moving

Moderate exercise of 30-45 minutes a day can more than halve your risk of catching the cold or flu and reduce your risk of developing severe symptoms. However, any exercise such as walking has been shown to increase our white blood cells and natural killer cells which play a key role in fighting off infections. Government guidelines recommend adults should do 150 minutes of moderate exercise a week plus 2 muscle strengthening sessions a week. Don’t overdo it though as more than 60 minutes of strenuous exercise can make you more susceptible to colds and flu. Written by Dr Vanessa Kerai, special interest in Lifestyle Medicine.