Staying free from colds and flu, especially during the cold months of winter, will take more than just adjusting the thermostat or staying at home where it’s warm and clean. A study published in the British Journal of Sports Medicine online showed that performing sufficient physical activities can reduce the risk of catching colds. This further emphasizes the importance of maintaining an active lifestyle to boost the immune system and prevent the onset of disease like the common colds and flu.

According to a 12-week study on over 1000 adults aged between 18 and 85, people who are physically fit and perform exercise on a regular basis have reduced risk of catching colds. And for those individuals who do exercise but still get sick with colds, the symptoms are milder and the illness tends to pass more quickly. The group of researchers asked the study participants to report their general lifestyle including the frequency of their physical activities and the types of food they eat. The study was conducted during the 2008 autumn and winter seasons. The participants measured their regularity in engaging in aerobic exercise and their level of fitness through a 10-point scoring system. They were also asked to report information regarding their diet, stressful events, and other issues in their lifestyle which can affect their immunity against colds and flu.

The participants experienced more days of being sick during the winter than in fall, with an average of 13 days during the colder months and 8 days in fall. People who engaged in physical activities for at least 5 days in a week were 50 percent less likely to catch a cold compared to the participants who had lesser exercise. The severity of cold symptoms also fell by 41 percent with the ones who are most fit and by 31 percent in participants who exercised most frequently. This means that not only does exercising reduce a person’s risk of getting sick with colds but it can also serve as a safety net by reducing the severity of the symptoms.

A person in the United States can be expected to catch a cold two to four times in a year while children can experience as many as 6 to 10 incidents in a year. The direct and indirect cost of colds to the US economy amounts to over $40 billion annually. The researchers cited these information in their report published in the British Journal of Sports Medicine.

Natural Methods of Preventing Colds and Flu

Prevention is always better than cure and there’s no better way to reduce the risk of getting struck with colds than by boosting the immune system against disease and by avoiding stress.

Boost the Immune System

Frequent exercising and eating the right kinds of food helps boost the immune system and keeps it always ready to combat cold and flu viruses that may enter the body. There are many food ingredients that have been proven to boost the body’s immune system. Vitamin C for one is one of the most powerful immune boosters with a wide bioavailability. It can be found in most fruits and vegetables. The naturally acidic nutrient serves its function as an immune booster by increasing the production of white blood cells and influencing the creation of antibodies in the lymphatic system. Rich sources of vitamin C are papaya, oranges, tomatoes, peppers, cauliflower, berries and broccoli.

Carotenoids are known to increase the population of white bloods cells in the blood; white blood cells are responsible for engulfing infection-causing microorganisms. The compounds also have a strong antioxidant property that fights free radicals caused by the entry of carcinogenic materials in the body. Rich sources of Carotenoids are peaches, watermelon, pumpkins, tangerines, asparagus, carrots and mangoes.

Vitamin E boosts the immune system by promoting the production of immune cells that produces antibodies that kill disease-causing bacteria. Above that, vitamin E is also a strong antioxidant. Rich sources of vitamin E are vegetable oils and whole grains. It can also be acquired through the intake of vitamin E supplements.

Zinc is a very important mineral in that it helps maintain the proper function of T cells which helps fight pathogenic materials in the body. It has also been found to inhibit the growth and reproduction of cancer cells. Zinc needs to be taken in moderation since it can be toxic in high dosage. Rich sources of Zinc are lean meats and sea foods.

Other important foods and nutrients that boost the immune system are selenium found in whole grain products like barley and oats, oysters, lobsters, beef and poultry, garlic, mushrooms and other forms of antioxidants like omega-3 fatty acids.

Avoid Stress

Maintaining a stress-free life is very important in keeping the body healthy. Stress has been linked by different studies to the development of different diseases including cancer and cardiovascular diseases. The excessive release of stress hormones can also weaken the immune system’s ability to fight bacteria and other microorganisms that causes harm to the body. The first step to keeping stress away is by eating right, and eating on time. Eating foods that contain high contents of folic acid and B vitamin complex helps in enhancing a person’s mood and in effect reduces the occurrence of stress. Vitamin B-12 rich foods can boost a person’s energy levels while antioxidants like the mineral selenium and vitamins C and E can repair the damage in cells caused by stress.

The adrenal glands are responsible for controlling stress from spiking up. Sugar, alcohol and trans-fatty acids interfere with the function of the adrenal glands and can cause excessive production of stress hormones. Drinking coffee and other caffeinated beverages can increase a person’s stress hormone level and cause anxiety.

Quick Home Remedies to Cold and Flu

There’s nothing more soothing than a bowl of chicken soup. Mother’s home-made penicillin can clear clogged airways and combat infection. The ingredients in chicken soup, like garlic and onion, also have strong antibiotic properties that helps treat colds. Eating hot and spicy foods can soothe congestion and drinking a lot of liquids like fresh unsweetened fruit juices can supply the body with its much needed vitamin C and other nutrients and aids in a fast recovery.

Sources
webmd.com
ivillage.co.uk
denznet.com
stress-management-for-health.com
webmd.com