Winter Remedies
As winter has commenced, the likelihood of developing a common cold or the flu may have become the reality for many of us. Home remedies using common household ingredients have long been used to prevent sickness, and some of these foods have scientific validity to their claims. So, as flu season is here, one of the best things we can do is take precautions to prevent illness as the temperatures drop. Therefore, it is valuable to unpack whether the following common foods and vitamins benefit our immune health.
Turmeric
Turmeric contains the active compound curcumin, which has gained much hype around its anti-inflammatory and anti-oxidant properties.(1) Studies have found that it supports the immune system due to its anti-viral, anti-fungal, and anti-bacterial properties. However, dosage is important. Research suggests that 2g of turmeric spice may be enough to generate a potential benefit, whereas other studies state that turmeric extracts are more beneficial.(2) Additionally, because curcumin is poorly absorbed in the bloodstream, researchers have also suggested that incorporating piperine (pepper) supplements can help enhance its absorption.(1)
Ginger
Ginger contains the bioactive ingredient gingerol, which is responsible for its taste and smell. Gingerol also possesses pharmacological properties. Much like turmeric, ginger has been proposed to contain anti-inflammatory and anti-oxidative properties that may aid in boosting your immune system.(3) If implemented in the correct doses, it can showcase an anti-microbial potential that can help treat infectious diseases, indicating it may have some power in preventing the cold or flu.(3)
Vitamin C
Vitamin C is also heavily hypothesised to prevent the common cold. However, there is not one single vitamin that can effectively achieve this. With that being said, Vitamin C is a powerful anti-oxidant, which can support a healthy immune system. Intake can reduce the severity of the flu and its duration. However, the difference is marginal, with a 13% reduction in children and an 8% reduction in adults (5).
So, how can I prepare for flu season?
With this being said, there is no need to rush and consume these foods in mass quantities. However, knowing which foods can support your immune health is valuable so that you can build a sturdy immune system that withstands the winter season.
Other factors can also depress our immune system, namely, a poor diet, old age, lack of sleep, and chronic diseases.
- Increasing the amount of nutrients in your diet is critical for the growth and function of immune cells. This is as vitamins and minerals play a massive role in maintaining and enhancing the immune system. Ginger, turmeric, spinach, yoghurt, almonds, sunflower seeds, papaya, and green tea are just a few examples of natural immune system supporters.
- Getting some physical activity in is also greatly beneficial. Studies indicate that moderately active people have greater resistance to infections due to improvements in the immune system. For example, an hour of cycling increases the blood capacity of immune cells.
- Lifestyle changes can help too. Avoid smoking - it compromises the immune system and increases the risk of immune disorders. Excessive alcohol consumption can also increase the risk of infectious diseases and can ultimately suppress the immune system.
- Lastly, maintain personal hygiene. This can help keep your immune system from getting overwhelmed with germs and microbes.
Regardless of the weather, these foods and tips can aid in promoting overall health year-round. Therefore, do not refrain from taking baby steps to incorporate any of these tips and tricks into your weekly routine.
References