I just came back from a brief visit to Hong Kong. People are advised to practice smart personal hygiene to protect themselves from the risk of the novel Coronavirus, which has spread in China and other countries.
The risk to Americans remains low. What else can we do with our diet to help reduce our family’s risk of getting sick? Good nutrition can strengthen our immune system. My microbiology professor once told me staying healthy is a numbers game. You have a good chance of staying healthy if your immunity defense cells are stronger than the germs. Follow these simple tips to boost your natural defense system against germs and viruses, in this flu season, and year-round.
Eat more Fruits and Vegetables
Citrus fruits and vegetables offer up a good dose of the immunity-building vitamin C. Our recommended daily intake (Recommended Daily Allowance) is 75 mg for women and 90 mg for men. Add another 35 mg if you are a smoker. An orange or a kiwi a day provides about 70 mg of vitamin C, almost the daily recommended amount. Here is a list of fruits and vegetables that are rich in vitamin C.
- All citrus fruits such as oranges, grapefruits
- Kiwi
- Strawberries
- Red and green bell peppers, broccoli, brussels sprouts
Colorful bell peppers are a good source of vitamin C
Remember vitamin C is water-soluble and is easily broken down by heat. So it is best to consume the fruits in raw and the vegetables in salads. Eating 5 servings of fruits and vegetables would provide 200 mg of vitamin C!
Drink Enough Water or Fluids
About 60% of our body is water. Our body’s metabolism uses wet chemistry, requiring water to carry out the essential metabolic functions. Drinking 8 cups of water or fluids can help maintain blood volume and its function to carry oxygen to body cells. Proper hydration also helps kidneys flush out toxins through urination. Water also supports the lymphatic system, which is a key part of our immunity. Soups, coffee, tea, and water all count towards the 8 cups goal. Consult your doctor if you have a heart or kidney condition requiring fluid restriction.
Eating 5 servings of fruits and vegetables provides 200 mg of vitamin C! Click To TweetSleep and Exercise
Are you getting 8 hours of sleep? Nothing depresses our immune system more than stress. Chronic stress from lack of sleep, emotional distress, or over-work can take a toll on our immune system. Quality of sleep matters too. Try to avoid using the computer or cell phone close to bedtimes. A cup of soothing beverage, such as a glass of milk or a cup of warm green tea, would be a welcome ritual to wind down.
Exercises are one of the best ways to boost your immune system, increase blood flow to major organs, strengthen muscles and improve mood. American Heart Association recommends 30 minutes of brisk walking every day, for 5 days in a week, or 75 total minutes of vigorous exercises per week.
Lastly, follow the experts’ advice on frequently washing your hands with soap and warm water for 20 seconds. If you are a smoker, quit. You would be amazed at the immediate health benefit as soon as smoking stops.
Follow these simple lifestyle tips to strengthen your immune system. What dietary practice you have found helpful for yourselves? Love to hear from you. Leave me a note below!
