Recipe for Wellness

 What Supplements Do I Need?

This is one of the most frequent questions that I receive. Like most nutrition questions, there is not a one- size-fits-all answer. Plus, the market is saturated with supplements and herbal products that promise to cure every ailment you can imagine. Let's focus today's discussion on a timely need for supplements and healthy habits that boost immunity during cold and flu season.

Tips for Staying Healthy

• Sleep -Boosting your immunity starts with healthy habits like prioritizing optimal sleep. Try to go to bed at the same time every night when possible. Follow the 3-2-1-principle: avoid alcohol 3 hours before bed, avoid food 2 hours before bed, stop drinking water 1 hour before bed. 

• Hand Hygiene -Wash your hands frequently. This may sound simple but it actually stops the spread of germs more than anything else you can do.

• Eat the Rainbow- Eating a healthy balanced diet with a variety of fruits and vegetables can provide antioxidants, phytochemical and phytonutrients to boost your immunity and keep you well. 

• Exercise- Being physically active increases the circulation of your white blood cells and strengthens your immunity. The goal for Healthy Americans is a minimum of 150 minutes of exercise per week.

Katie's Kitchen

In addition to the above healthy habits, the following supplements may give you the competitive advantage against this season's cold and flu bugs.

Vitamin C
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During cold and flu season (December through February), most of us could benefit from taking 500 mg of Vitamin C daily. Taking mega doses of Vitamin C is not recommended. Your body will actually absorb it less efficiently in a larger dose and "mega" doses can actually increase your risk of developing a kidney stone.Vitamin C is water soluble, it can be taken with a meal or between meals. You can also boost your vitamin C intake with citrus fruits, strawberries, bell peppers, Brussel sprouts and mangos.

Vitamin D
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Did you know that Vitamin D helps produce antibodies and T cells which are essential for fighting infections? Unlike other nutrients, Vitamin D can be difficult to obtain from food. The other primary source of Vitamin D is sunshine. Unfortunately that can be hard to come by in Michigan this time of year! Thus, many of us need a daily Vitamin D supplement for a healthy immune system, healthy bones and regulating our moods/reducing our risk for depression. The most common dose of Vitamin D is 2000 IU (which is the equivalent of 50 mcg) per day. Vitamin D is fat soluble; taking large doses is not recommended. Taking the right amount for your body is suggested. Your doctor can order a blood test to check if your level is in the ideal range or if you may benefit from a daily supplement.

 I really like this Vitamin D product because it uses extra virgin olive oil instead of a less expensive, inflammatory oil. It is also 3rd party tested and does not contain any artificial flavors, colors, gluten, soy or wheat.

Probiotic
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Taking a probiotic daily is the first step toward a healthier gut and microbiome (healthy gut bacteria). Did you know that 70% of your immune system resides in your gut? Watch out for future blogs with more details on gut health. 

I recommend taking a probiotic at the same time every day with a full glass of water. I take mine when I first wake up every day. This one is a capsule that is easy to swallow, no weird taste and it contains none of the major allergens.

Zinc Lozenges 

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Zinc can be helpful in shortening the duration of a head cold. Recent research has shown that it is most beneficial to take Zinc once you start to have symptoms; Using a Zinc lozenge seems to be more effective than the pill version. I like this lozenge as it has the most natural ingredients like honey and marshmallow root. It also tastes great especially compared to some of the other lozenges!

 

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