As I write this blog, there are 17 days left of winter. Being a teacher, your health is a priority. It takes a strong immune system to combat the germs and viruses, whether it’s the influenza or the infamous COVID-19, the new kid on the block. So, what can you do to help keep the body healthy and to prevent the threat of viruses as you endure more days of winter before the school year comes to a halt?
In addition, to recommendations by the CDC, such as washing hands, try these recommended foods in the form of vitamins and minerals, which have been proven to keep the body healthy and strengthen the immune system against viruses. Vitamins and minerals are best taken in the form of food. Yes, supplements are needed at times, but food is the best source since the body works synergistically with food to create a balance in its nutrient distribution. Unlike with food, an excess amount of nutrients from supplements, can cause toxicity in the body.
Vitamin C
I think vitamin C became a celebrity when Emergen C® hit the store shelves. People bought it to fight colds and flus. But vitamin C does not fight colds or flus but rather helps to reduce the length of the illness, write Grosvenor and Smolin in Visualizing Nutrition. High concentration of vitamin C is found and stored in the adrenal glands. The adrenal glands, which are located on top of the kidneys, produce the stress hormone cortisol. So, as you approach the end of the school year or testing period, stress can really impact your adrenal glands. That’s where vitamin C comes in. Since the body does not make vitamin C it is important to eat foods rich in vitamin C. Here’s a list of some of these foods:
broccoli, cantaloupe, cauliflower, kale, kiwi, orange, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes
A body under stress absorbs more vitamin C. This condition affects the body’s immune system since vitamin C also supports the immune defense system. Remember: everything in the body works together. So, eat foods rich in vitamin C, especially when you’re under stress and most of the vitamin C is being used up in the adrenal glands.
Iron
The presence of vitamin C or ascorbic acid is also needed for iron to be absorbed. This may be extremely important for women of childbearing age. You might be feeling tired. Taking iron can help, but if the body is already lacking in vitamin C, it will not absorb the iron well. One of my peers who is anemic eats an orange just before taking her liquid iron to increase absorption. According to Hallberg and others, the reason for this is twofold:
- the prevention of the formation of insoluble and unabsorbable iron compounds, and
- the reduction of ferric to ferrous iron, which seems to be a requirement for the uptake of iron into the mucosal cells.
Vitamin D
Another vitamin that will play a major role in keeping you healthy and energized as you head toward the finish line is Vitamin D. Vitamin D is derived from the sun, but when winter comes, many of us often spend most of our time indoors. This puts us in greater need for vitamin D, the sunshine vitamin. The less exposure we have to the sun, our vitamin D levels decrease. Vitamin D is responsible for an array of functions, from regulating endocrine, cardiovascular, gastrointestinal, metabolic and immune functions to stimulating the hypothalamic-pituitary axis through the retina. Although vitamin D is responsible for several functions, it’s the last function I want to focus on—the stimulation of the hypothalamic-pituitary.
The hypothalamic-pituitary axis (HPA) is comprised of the hypothalamus, pituitary gland, and adrenal glands. The HPA is responsible for how the body reacts to stress. It also impacts our moods. Is there any wonder that we tend to experience seasonal affective disorder? In a study, an increase of vitamin D helped to improve anxiety, depression and seasonal affective disorder.
If winter tends to affect your mood, you probably cannot wait for winter to end. You cannot wait for the sun to embrace you. Of course, putting on sunscreen is important, but did you know that sunscreen lotion will block your body from receiving its vitamin D? Yes, sunscreen with all its added chemicals can affect vitamin D absorption, but the risk of this interference is low.
Zinc
Without this next nutrient, Vitamin D cannot function properly. This nutrient is a mineral and it is zinc. Zinc deficiency weakens the immune system and increases inflammation. Zinc and iron are usually found together in the same food source:
meat, seafood, legumes, seeds and dairy products.
Zinc supplements are normally marketed to cure cold or to help prevent the common cold or flu. However, Grosvenor and Smolin explain in Visualizing Nutrition that if you have an adequate supply of zinc in the body, there is no evidence that extra zinc will enhance the immune function.
The bottom line is zinc is needed to keep the immune system strong. If you are deficient in it, then supplements will be useful. But be careful not to overdo it. High doses from supplements can cause toxicity. Whereas when minerals like zinc is derived from food, it is hard to receive a toxic amount.
Conclusion
So, here are basically four nutrients that can change your life and help you operate more effectively and can strengthen your defense system against viruses such as influenza and COVID-19: vitamin C, iron, vitamin D and zinc. Remember: seek out whole foods rather than supplements. Until we can bottle up the sunshine, vitamin D can only be purchased as a supplement. Partner also with an integrative health coach to help you on your journey to health. We were not meant to do life alone.
