This is one cold/flu season when you need all the immune protection you can get. Here's how to help yourself.
It’s that time of year when we need few reminders that we live in a microbial world. If there’s any consolation to the advent of cold and flu season compounding the COVID-19 pandemic, it’s that it caps two years of intense focus on ways to fortify immune defenses against respiratory viruses.. While cold-causing coronaviruses are as transmissible as COVID-19, they favor the upper respiratory tract rather than settling deep into the lungs. The damage they inflict tends to be short-lived.
Immune fitness owes something to physical fitness, and the same lifestyle factors contribute to both. Regular physical activity maintains immunity. So does a healthy diet, especially one that feeds the gutA number of specific micronutrients play significant roles, too. Vitamins C and D and the mineral zinc are chief among them. Multiple studies have found that each of these contributes to immune function in a number of specific and nonspecific ways.
So far, vitamin D has been found to stimulate production of substances that act as the body’s own antibiotics, killing off pathogens. But that may be just the start of it. Low levels of the vitamin are regularly found among those with respiratory and other infections. There is an inverse relationship between upper respiratory tract infection and blood levels of vitamin D.
Zinc deficiency is known to increase susceptibility to infection. According to the NHANES study, 15 percent of Americans have insufficient intake of zinc. Researchers estimate that among the elderly, 40 percent are outright deficient. Taken in the form of lozenges, zinc supplements shorten the duration of colds. The verdict is still out whether they can ward them off altogether.
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