Stay Healthy this Winter (and all year long)!

While it is summer for all of you in the northern hemisphere, it is winter down under which means cold and flu season has come around again. Although for those of us with kids in daycare and school it seems that cold and flu season lasts all year-round! Here are some helpful hints for keeping the whole family healthy in winter and all year long.

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Sleep is the most important activity your body needs. When sleeping, your body restores, heals, and creates important hormones. Get to bed early and stay there for at least 7-8 hours each night.  Avoid caffeine after noon to ensure you get a good quantity and quality of sleep.  Read my blog article “Having Trouble Sleeping?” for more advice.

Psychological stress is associated with a greater risk of depression, heart disease and infectious diseases.[i]  Take time out - exercise, garden, meditate, whatever it is that helps you to relax.

What would one of my articles be if I didn’t mention exercise?  Exercise is important for everyone. To keep your immune system at its best you want at least a brisk 30-minute walk each day.  If you are an avid athlete you also need to take care, as very high intensity exercise can put a strain on your immune system.[ii]

Always wash your hands before eating.  There was a 75% reduction in flu-like symptoms when a test group wore masks and washed their hands.[iii]  It can really be just that easy.

Our bodies are composed of 70% water. Proper hydration is important for the optimum functioning of all your body systems. Increase your water intake slowly getting up to 2L per day.

Hot-Cold showers are an excellent way of improving your immune system, increasing circula­tion and elevating energy levels. After finishing your regular shower routine, do 20 seconds of cold and 1 minute of hot. Alternate 2-3 times, ending with cold.  The increase in circulation will also help decrease sensitivity to the cold.

There are several supplements you can take to help boost your immune system. Daily zinc supplementation has been shown to shorten the duration and severity of the common cold, reduce the incidence of acute lower respiratory tract infections in preschool children by 45% and reduce the incidence of pneumonia by 41%.[iv]

Vitamin C is found in high concentrations in immune cells and is quickly consumed during an infection.  It is a natural antihistamine and has been found to reduce the severity and duration of the common cold and upper respiratory tract infections.

More than 80% of the body’s immune system is in the digestive tract.[v]  A lack of good bacteria in the digestive tract can cause a reduction in the immune system allowing increased infections.  Take a good quality probiotic to prevent bad bacteria from taking hold.

Vitamin D has a direct effect on the immune system. Vitamin D stimulates the production of natural antibiotic proteins thus killing more bacteria.  Insufficient levels are related to a deficiency in our immune system to protect us against infections. 

These are just a few suggestions.  For personalized advice, contact your local naturopath. Let's stay healthy this winter!

References

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[i] Cohen S, Janicki-Deverts D, Doyle WJ, Miller GE, Frank E, Rabin BS, Turner RB. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. PNAS, 2012 April 17; 109(16): 5995-5999.

[ii] Society for General Microbiology. Couch potato or elite athlete? A happy medium keeps colds at bay(Internet). ScienceDaily. 2012 January 5 (Retrieved 13 May 2012). Available from: www.sciencedaily.com/releases/2012/01/120105112158.htm

[iii] Aiello AE, Perez V, Coulborn RM, Davis BM, Uddin M, Monto AS. Facemasks, Hand Hygiene, and Influenza among Young Adults: A Randomized Intervention Trial. PLoS ONE, 2012; 7 (1): e29744.

[iv] Hunter P. Health Benefits of Zinc. Bioceuticals Advanced Clinical Insights, 2004; 5.

[v] Plummer N. Dysbiosis and Disease: Ground breaking new research into probiotics and their role in preventing treating disease (presentation notes). FIT-BioCeuticals, Ltd. Online. 2010.

We have good bacteria where?

What are good bacteria?

We have bacteria throughout our whole bodies including our mouths, respiratory tract, digestive tract, urinary tract and skin.   Good bacteria living in our bodies are often referred to as the microflora.  Babies gain their first exposure to good bacteria at birth when they pass through the vaginal tract and are also exposed through breast milk. Bacteria found in the digestive tract of babies are different to adults but by the age of two people have developed adult microflora through eating adult foods.[i]  The type and quantity of bacteria depend on the location in the body.  Most good bacteria are found in the large intestine.

What do good bacteria do?

The good bacteria in our bodies have many functions.  They help our intestines digest and absorb nutrients, synthesize vitamins and essential short chain fatty acids from soluble fibre, protect us from infection and stimulate and regulate the immune system.  If our body did not contain any good bacteria we would be very sick and die within a few years.[i] 

The digestive tract contains 80% of the body’s immune system.[i]  The good bacteria form a barrier in the mucosal lining against microbes.  Gaps can be created in this layer when a person has a poor diet, especially one low in fibre and high in processed foods and alcohol, antibiotics, stress (including from excessive exercise in elite athletes), lack of sleep or infections.  This leaves space for bad microbes to take hold and cause illness.

Signs of deficient good bacteria

The digestive system is the cornerstone to good health.  It is actually an external organ as it is exposed directly to elements from the outside world.  It is where nutrients are absorbed as well as many pathogens.  A poorly functioning digestive system can result in a wide range of symptoms.  These may include increased infections, bloating, IBS, diarrhea, eczema, allergies, food intolerances, and autoimmune diseases.

What are probiotics?

Probiotics are the supplement form of good bacteria.  Probiotics work by displacing the bad bacteria that try to adhere themselves to the digestive tract.[i]   There are many different strains of bacteria that may be in a supplement.  Different pathologies will respond better to different strains.  Taking probiotics can help to heal the above mentioned conditions as well as decrease the incidence of asthma and allergies in children when taken during pregnancy, improve breast pain in nursing mothers,[ii] and help treat pelvic inflammatory disease, thrush, and Gardnerella vaginalis, [iii] Supplementation has also been found to prevent and treat bad breath, periodontal disease and cavities.[iv]  Yogurt contains good bacteria but not enough to treat most disorders.  Most yogurts also contain large amounts of sugar that deplete your immune system.  Please read my blog article called “Healthy Eating?” for more information about hidden sugars.

If you think you may need probiotics talk to your local naturopath.  Although probiotics can treat some disorders, some symptoms may return once supplementation is stopped if you don’t find the cause of your problems.

References

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[i] Plummer N. Dysbiosis and Disease: Ground breaking new research into probiotics and their role in preventing treating disease (unpublished lecture notes). FIT-BioCeuticals, Ltd. Online. 2010

[ii] Koeman M. Conditions of the Breast (unpublished lecture notes). Health Masters Live, online; lecture given 2013 Nov 12.

[iii] O’Flynn K. Cervical and Vaginal Conditions (unpublished lecture notes). Health Masters Live, online; lecture given 2013 Nov 28.

[iv] Anilkumar K, Monisha AL. Role of friendly bacteria in oral health - a short review. Oral Health Prev Dent. 2012; 10(1):3-8.