By Bill Kalman, Pharmacist/Owner, Essential Wellness Pharmacy
Cold and flu season is upon us. Flu season peaks annually around February. With children in school, colds and illnesses are passed more easily. Now is the time to boost your (and your children’s) immune system before you get sick. The best way to prepare is to incorporate both nutritional changes and lifestyle and hygiene changes into your daily routine.
Vitamins and supplements can naturally boost our immune system. Some of these supplements for immune boosting are Vitamin D, Vitamin C, Vitamin A, zinc, mushroom extracts containing beta-glucans, echinacea, elderberry, olive leaf extract, L-lysine, and probiotics. Vitamin D regulates the expression of genes that influence our immune system to attack and destroy bacteria and viruses. It also stimulates the production of cathelicidin, a protein with natural antibiotic properties. Vitamin A influences the activity of the T and B lymphocytes (white blood cells) to prevent and fight off infections. Zinc is also important in the development and activation of T lymphocytes. Beta-glucans are naturally occurring polysaccharides generally derived from mushrooms. These substances increase the immune defense by enhancing macrophages and natural killer cell function. Probiotics are good bacteria within our gastro-intestinal (GI) system. Much of our exposure to bacteria and viruses is through our GI system. About 70 percent of our immune system lies within and just outside of the GI tract. Taking probiotics increases the number of good bacteria in our GI tract, which decreases the ability of an infectious bacteria or virus to replicate. The body can then fight off the invasive bacteria or virus preventing it from creating a cold, flu, or other infection.
Next, increase healthy living practices into your daily routine. Healthy living habits can boost your immune system. Getting run-down and tired can make your immune system weak. Eat a balanced diet with plenty of fresh foods and healthy proteins — lean meat, chicken, and fish. Get four to six servings of vegetables and one to two servings of fruit daily. Stay hydrated with water. Get regular exercise and get a good night’s sleep. For adults, that means getting seven to eight hours a day, and children need more. Lack of sleep causes stress on the body and the adrenal glands and lowers the body’s immune response.
Finally, basic hygiene practices can tremendously reduce the incidence and spread of colds and flu. Washing your or your child’s hands with soap and water, especially after blowing your nose, sneezing, or coughing, will reduce spreading germs to other surfaces and other people. Anti-bacterial soaps are generally not necessary and may increase bacteria’s resistance to antibiotics. Also, be sure to cough or sneeze into your elbow instead of your hand and teach your kids to do the same.
If you have any questions regarding boosting your immune system, our staff is highly knowledgeable and available to discuss your health concerns. Consultations over this or other conditions are available with one of our pharmacists by scheduling an appointment. Remember to prepare for the heart of the cold and flu season and have a healthy and safe holiday season. Please visit www.essentialwellnesspharmacy.com or call 309-681-8850 for more information.