Good morning; this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
Winter is here, which means it’s cold and flu season again. The flu and many colds are caused by viruses, which cannot be treated with antibiotics, since those kill bacterial infections. However, preventing a cold and getting rid of the symptoms may be high priority. Here is how our diet plays a role with illnesses:
· Vitamin C: Vitamin C is an antioxidant and is involved in immune health. Studies show that consuming vitamin C everyday won’t prevent colds, but may shorten the amount of time that the virus is in your system. Focus on food sources of vitamin C (kiwi, citrus fruits (oranges, grapefruit, etc.), tomatoes, broccoli, Brussel sprouts, potatoes, etc.) before you reach for a vitamin C supplement.
· Zinc: This mineral is involved in immune health, so it is promoted as a cold and flu remedy. As with the other remedies, research does not clearly connect taking zinc for cold or flu prevention or symptom reduction. We need zinc for healthy growth, development, and repair of our bodies. Focus on food sources of zinc (beef, beans, nuts and seeds, cheese, etc.) before taking a supplement.
· Combination Supplements: Combination supplements combine antioxidant vitamins like vitamins A, C, and E, minerals like zinc, selenium, and magnesium, and other plants like Echinacea and ginger. Additional ingredients may be added to influence color, taste, and other factors of the product. Like other products, there is conflicting evidence about the effectiveness of these supplements.
Note that all these supplements, and others promoted for cold and flu, are not designed to treat or cure a cold or flu. These products will state that they "support" immune health or other statements allowed for supplements. Nutrients in foods will be more important support for your immune system.
If you are having a tough time eating a nutrient-rich diet, adding a multivitamin supplement can fill in the gaps of nutrients you may not be getting. If you find that getting nutrients though food is hard – such as difficulty swallowing, dietary restrictions, increased nutrient needs in certain population groups, etc. – it may helpful to use nutrient supplements.
Here are some other preventative steps for cold and flu season health
- Wash Hands: This is your best defense all year round to limit getting sick. Handwashing awareness week is December 1-7th!
- Eat Winter Produce: Winter squash, apples, Brussel sprouts, cranberries, pears, etc. are all nutrient-rich foods that will provide needed vitamins, minerals, and other nutrients. Eating in-season and buying canned and frozen foods along with fresh can help reduce your grocery costs.
- Eat Plain When Ill: When sick, stick to easy to eat foods, like scrambled eggs, cooked rice, mashed potatoes, applesauce, etc. You still need to eat even when sick. Foods like these may be easy to eat with a sore throat and be bland enough to limit any nausea you feel.
- Stay Hydrated: From hot tea and cocoa to broth-based soups, the extra liquid is important as your body heals.
- Rest: Give into your body's needs when sick and rest comfortably on a couch, bed, or cushion.
Before grabbing a supplement off the shelf, please note that supplements are not regulated in the same way drugs and foods are. Also, taking supplements may not provide much benefit if you already get those nutrients through food. The body can only use so much and large doses may be harmful.
It is nearly impossible not to get sick. Remember to go for "foods first" when it comes to your health. If you decide cold and flu supplements are worth using, talk with your health care provider to make sure they do not interfere with medications, and continue to make healthy food choices each day.
For additional resources and a recording of today’s episode, please visit wvik.org/wellness. You can also subscribe to Wellness Wake Up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Rachel Mannen, nutrition and wellness educator with University of Illinois Extension.
Related Resources:
· Revised https://extension.illinois.edu/blogs/live-well-eat-well/2016-12-14-decoding-cold-and-flu-supplements