Invariably we all have days when we feel like we are falling apart. These seem to increase as we get older; but even at young ages, many of us have aches and pains, sniffles and sore throats, or other unpleasant symptoms that can really put a damper on our activities. When we lead active lives, we are prone to injury; or sometimes things happen spontaneously. Likewise, common respiratory illnesses often occur through one’s exposure to lots of people or seem to materialize from nowhere. Either way, vitamins play a part in handling these common complaints. In this article, we will delve into immunity first and discuss how we can all improve our health to minimize infections. Later on, we will move on to body aches and vitamins’ key role in preventing and easing these symptoms. Certain vitamins and supplements can be an essential part of lifestyle changes that help you feel your best more often.
There are times when it can feel like everyone is coughing and sneezing all around you. When cold season gets into full swing, we all look for ways not to get sick. As physicians and mothers of young children, we are on the frontlines of illness and feel like we are showered with germs each day. The new millennium has brought epidemics, including COVID-19, swine flu (H1N1), influenza, enterovirus, whooping cough, measles, Ebola, and more. It’s easy to get paranoid about catching something, but we can’t live in a bubble.
We can, however, all take some simple measures to avoid getting unnecessarily ill, including making a number of lifestyle changes and learning about what vitamins can play an important role in building your defenses against disease. Simple hand washing is probably the easiest thing we can do.
Avoid touching surfaces such as doorknobs and then touching your face. Also wash your hands regularly before eating. Antibacterial gels can be used. However, the old-fashioned method of washing hands with warm water and soap is the preferred method to avoid alcohol and other harsh chemicals in these gels. Using the trick of singing “Happy Birthday” while washing ensures you devote adequate time to the task. Likewise, prevent the spread of your own germs by coughing or sneezing into your elbow rather than your hands.
Another habit that can help boost our immunity is getting a good amount of sleep. You’ve heard us harp on sleep before, but it is so important to allow your body that restorative time. Sleep is a useful way for your body to refuel and build up all of its best defenses against illness. Sleep deprivation may play a role in lowering one’s immune strength. It certainly contributes to other conditions such as obesity and diabetes, which are associated with higher rates of certain infections.
Stress reduction may also be important in protecting our immune system. Numerous studies have shown that higher levels of stress lead to more frequent and worse infections. This is likely due to production of cortisol, the body’s main stress hormone. In the short term, cortisol helps us power through stress; but in the long term, ongoing high levels of cortisol tend to open us up to infections.
Other lifestyle measures that are known to help reduce rates of infection are stopping smoking and minimizing alcohol intake. Smoking impairs the lungs, sinuses, and upper airways in their ability to rid themselves of harmful bacteria; therefore quitting (at any stage in life) is worthwhile. Likewise, alcohol impairs the body’s natural abilities to fight infection. Chronic alcohol consumption diminishes the white blood cells’ functions and decreases the immune system’s strength. Too bad the old wives’ tale about a “hot brandy” to cure what ails you has been put to rest!
Vitamins can also help, but it has to be the right blend in the right amounts. The problem with the vitamin industry is that it is confusing, overwhelming, and unregulated. Those vitamin aisles are like the “Wild West.” Consumer should not be forced into do-it-yourself (“DIY”) mode around over-the-counter supplements. Fortunately, a personalized vitamin system allows for a consumer to get an upfront assessment and recommended a specific composition and dosing of daily nutrients. Personalized vitamins are the optimal approach to supporting immunity with a targeted daily blend.
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