Staying Ahead of Cold and Flu Season

It’s that time of the year again: cold and flu season. Easily one of the more unpleasant experiences to have during the fall, getting sick is surprisingly common and it simply doesn’t need to be. There are plenty of things we can do to prevent coming down with the cold or flu this year.

Washing your hands often and avoiding touching your face, nose, eyes or mouth can help prevent the spread of germs. Even sanitizing doorknobs, handles, keyboards, remotes, keys, and other items you frequently touch can help to keep the cold and flu contained…but what happens when those pathogens are introduced into the body?

Even if you’re prepared for flu season this year, others may not be quite as thoughtful when it comes to flu prevention. The average sneeze travels at approximately 100 miles per hour and carries over 100,000 germs a sneeze. With autumn on its way, now is the time to prime your immune system:

Vitamin A stimulates the production and activity of white blood cells and the endothelial cells that line the body’s interior surfaces which offer primary protection from illness and infection. In its pure form, Vitamin A can be toxic, but stored as Beta Carotene, the body will only convert and use what it needs. The remaining Beta Carotene works as an antioxidant in the body fighting free radicals. Vitamin A must be replaced daily, so make sure this is a part of your everyday regimen.

Vitamin C is well-known for its immunity benefits. Taking Vitamin C regularly can boost immunity, and people who take extra doses of Vitamin C report recovering from colds and the flu much faster than others. Even levels of 200 mg/day increase levels of immunoglobulin, which are proteins that act as disease-fighting antibodies. Vitamin C is often stored as Ascorbic Acid, which also increases the absorption of other vitamins you may be taking.

Vitamin D is best known as a precursor to calcium absorption and bone health, but the Harvard School of Public Health states that vitamin D also obstructs some of the damaging inflammatory response of some white blood cells. This can make a world of difference for those suffering swollen lymph nodes or raw, scratchy throats this cold and flu season. 

Not only can Vitamin E can also help support your body’s healing abilities, but it can also increase immunity response to pathogens. Studies by the Nutritional Immunology Laboratory preformed two separate studies around vitamin E supplementation. His first study found elderly patients who took vitamin E regularly were less likely to come down with colds or upper respiratory infections. The study was repeated again with young men as test subjects who also showed increased immune response.

Selenium is a trace mineral which is reduced into selenoproteins by the body. In this form, it can not only  supports cellular immune response and cell membrane health, but it can also aid the body facilitate antioxidant enzymes. This means selenium can play a substantial role in helping the body fight off pathogens and free radicals.

Regular amounts of zinc can help ensure your T-cells and other immune cells are able to function properly and defend the body. Zinc deficiency or zinc overdose can inhibit your immune response. Meeting your Recommended Daily Allowance (RDA) can help you avoid developing a deficiency of the trace element, zinc. 

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by Explore Supplements

How to Choose a Multivitamin

How to Choose a Multivitamin 
from Scientific Affairs

While it’s generally agreed that a balanced diet is the best foundation for health, some studies suggest that to receive the required amounts of all vitamins and minerals we would need to consume approximately 3,000 calories worth of very specific fruit and vegetable combinations on a daily basis. For anyone who is not free to cook—and eat—for the majority of the day, this is not a viable option.

For these reasons among others, it’s no surprise that a study conducted by The Council for Responsible Nutrition shows that a daily multivitamin is the first choice among dietary supplements. Adding to healthy eating with the missing vitamins and minerals not only helps prevent deficiencies related to disease; it also promotes optimal performance in everyday life. As a result, multivitamin supplementation continues to increase, as do the available choices. When it comes to making the right choice, the following points will provide solid guidance.

MultiVitamin

• Most multivitamins will contain approximately 100 percent of the RDA recommendations for 20-25 individual nutrients—in general, the most important of these are the B-complex vitamins, Vitamin D and Vitamin E, and these can certainly be present in higher amounts.
• Biotin is critical for B-complex absorption, but is often included in minimal amounts for reasons of cost—a quality multivitamin will contain 100 percent of the RDA.
• Zinc is regarded as increasingly important in recent studies, and obtaining the entire RDA from food can be challenging; a quality multivitamin should contain approximately 50 percent of the RDA to make up the difference.
• Iodine helps to ensure proper thyroid function, which is foundational to proper metabolism—a sound multivitamin formula will contain 100 percent of the RDA.
• Despite debate about iron supplementation, it is almost certainly advisable for pre-menopausal women; their RDA is set at 18mg, while men require 8mg.
• Selenium has demonstrated particular potential for men’s health, specifically prostate function, but intake must be moderate, regardless of gender—a balanced formulation will contain 75 to 100 percent of the RDA.

As the last two points suggest, varied vitamin and mineral needs have been shown in certain populations, such as higher amounts of B-complex for athletes, Vitamin D for adults over 65, and other categories based on individual genetics and lifestyle habits. Assessing those needs and taking the next step towards custom nutrition may prove useful for those individuals.

All of the above, however, will definitely prove useful in selecting a good general-purpose multivitamin. In times when many of us find ourselves struggling to reach the top of the food pyramid, this simple measure can deliver a much-needed nutritional boost.