Staying Healthy for the Summer

Is anyone else feeling like they're constantly sick these days? I can't figure out if my immune system is a bit lazy after lockdowns, if allergens are way worse this year, or if my kiddos are just bringing home everything from school and daycare. It's probably all of those things combined, but it has been madness.

I figured I'm probably not the only one battling sickness, so here are a few tips to keep you healthy this summer:

• Eat a well-balanced diet that includes a high intake of fruits, vegetables, fish, and whole grains. A well-balanced diet provides vitamins, minerals, and antioxidants to help fight sickness, and a wide variety of food means more nutrients.
• If your appetite is low, prioritize nourishment over nutrition. What do I mean by that? When you're sick, all calories are good calories. Your immune system needs energy to work efficiently. The foods that you can tolerate and that seem appealing are what you need to focus on. You can have the most nutritious foods in your kitchen, but if they don't seem appealing and you don't want to eat them, they're no good to you.
• If you can't tolerate any food, look for fluids with calories. Electrolyte drinks like Gatorade and Powerade may be a good option to keep hydrated and help with the absorption of nutrients. This is especially important if you're hit with diarrhea.
• Set boundaries and make time for rest. I know with things opening up and the nice weather, it's very tempting to overbook yourself. Remind yourself that sleep helps your body heal and repair itself in addition to helping your immune system work effectively. If you start feeling worn down, you may need to slow down and learn how to say no to new commitments that pop up.
• Keep hydrated. Water helps move nutrients through the body and helps remove waste. When you're busy, it's easy to forget to drink. Carry a water bottle with you as a reminder.
• Should you supplement? It's up to you if you choose to take supplements. Research has shown very little evidence that supplements are effective at preventing or treating the common cold. The current research on supplements to help a cold include:
• Supplementing with zinc acetate (>75 mg/day) may help to speed up recovery time once a cold has started. Unfortunately, this won't prevent a cold from occurring in the first place, and it's a short-term solution, as taking zinc in that high of a dosage on a daily basis can have health consequences.
• Some studies have shown that regular doses of >200 mg/day of Vitamin C may help to reduce the duration of a cold. However, starting supplements after the cold has already started is generally ineffective.
• Adding Vitamin C into your diet regularly may be more beneficial than supplementing. While we typically think of oranges at Vitamin C powerhouses, peppers, kiwis, guava, and papaya all contain high amounts of Vitamin C.
• Research has shown that regular intake of North American ginseng extracts (200 mg twice daily for four months) may shorten the duration of a cold in healthy adults. Again, this would need to be done prior to the cold starting and is ineffective after a cold has already started.

If you have been feeling under the weather, unfortunately, there's not a lot you can do except wait it out. Rest, stay hydrated, and try to avoid situations where you are passing germs to others as much as possible.

Also in Nutrition News