Wellness: Ask the Expert - Keeping your immune system healthy

Posted on January 31, 2012 in Health and Wellness for Park Vista Retirement Community

With cold and flu season upon us, people are always asking what to eat to prevent getting sick. Keeping the immune system healthy is the key to prevention. Below are key ways to rev up your immune system this season:

  1. Eat real whole foods! It is common for people to turn to supplements to improve their diet and get the vitamins and minerals that they need. However, relying on real food for these things is the best support for your immune system. For example, eating an orange is better for you than just taking vitamin C because you’ll get a combination of vitamins and minerals such as magnesium, potassium, folate, vitamin B6 and antioxidants.

  2. Eat more fruits and vegetables! People tend to eat fewer fruits and vegetables in the winter when we need them the most. Aim for 5 to 9 servings of fruits and vegetables a day to get adequate vitamins, minerals, fiber and antioxidants to support your immune system.

  3. Consume adequate protein! Healthy protein sources include lean meats, dairy, eggs and legumes. These are all important because they supply the amino acids that your body needs to build the components of your immune system. In addition, lean meats contain iron and zinc. Low levels of iron and zinc can depress your immune system.

  4. Don’t forget whole grains! Whole grains are a plant-based food that contains the entire grain kernel. Refined white grains have been refined, which means some of the grain kernel has been removed along with many vitamins, minerals and fiber. Make at least half of your grains whole grains each day to ensure you are receiving all of these nutrients.

  5. Hydration is key. Drink at least 64 ounces of water a day. Staying hydrated in the winter keeps mucous membranes soft and moist in the dry weather. This can prevent tiny cracks that allow viruses and bacteria to enter. Listen to your body because you may need more water based on your weight and physical activity level.

  6. Keep moving! Exercise can become a powerful immunity booster. Find something you like to do such as dancing, walking or playing a sport to get adequate physical activity.

In addition to these tips, make sure to get adequate sleep and practice good hygiene habits!

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