The holidays are here! It’s a great time of the year to spend time with loved ones. That also means the not-so-glorious side of the holidays is here – the cold winter weather. Everyone knows the cold weather can bring sickness, so winter is a very important time to make sure you’re eating right. So here are some tips for the cold winter weather to keep you nice and healthy.
Colds are very easy to get in the winter. Where colds can’t becompletely prevented, there are things that you can do to limit the chances, severity and duration of colds. Our first goal should be to protect our immune system. One way to help boost your immune system is to make sure you have a good Vitamin C intake. About 1,000 grams a day is said to help reduce length of cold and reduce how bad they can be. Did you know that Vitamin C tops the charts of foods that keep your immune system running at 100%? Vitamin C helps increase the production of white blood cells, which are key to fighting infections. Because your body doesn’t produce or store it, daily intake of vitamin C is essential for continued health. Almost all citrus fruits are high in vitamin C and with such a variety to choose from it’s easy to add a squeeze of C to any meal. But what else is out there besides citrus fruits that help boost our immune systems? Here is a list of some foods you may not have even thought of when it comes to your health!
Bell Peppers – Red bell peppers have twice as much flu-fighting vitamin C, as well as being a rich source of beta carotenes.
Find out what's happening in Manassas Parkfor free with the latest updates from Patch.
Broccoli - Broccoli is super-charged with an arsenal of vitamins and minerals ready to do battle with any germ or infection. Packed with vitamins A, C, and E, as well as numerous antioxidants, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible, or better yet, not at all.
Garlic – Garlic not only adds a little zing to foods, it’s a must-have for your health. Its immune-boosting properties seem to come from a heavy concentration of sulphur-containing compounds, such as allicin.
Find out what's happening in Manassas Parkfor free with the latest updates from Patch.
Ginger - Ginger is another ingredient many turn to after they’ve caught a cold. But like vitamin C, ginger can also help you prevent that cold from taking hold in the first place. While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin, which gives chili peppers their distinctive heat. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
Spinach - Spinach is rich in vitamin C but it is also packed with numerous antioxidants and beta-carotene, which have been proven to increase the infection-fighting cells of our immune systems.
Yogurt - Look for yogurt that has “live and active cultures” printed on the label. Recent studies suggest these cultures help stimulate your immune system to help fight diseases. Additional studies also suggest a link between low vitamin D levels and an increased risk of catching a cold, so select brands fortified with vitamin D.
Almonds - When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to the more commonly mentioned vitamin C, but vitamin E is also key to a healthy immune system. Vitamin E is a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts (especially almonds) are packed with vitamin E and a half cup serving provides nearly 100% of the daily recommended amount.
Tumeric - Tumeric is a bright-yellow, bitter spice and has been used as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin, which gives turmeric its distinct color, have been shown to contain strong flu and cold fighting properties.
Green Tea - Green tea is steamed and not fermented, preserving the powerful antioxidant, epigallocatechin gallate (EGCG). It’s also a good source of the amino acid L-theanine, which aids in the production of germ-fighting compounds in your T-cells.
Also make sure to dress appropriately for the cold weather. Dress warm with layers, make sure to cover extremities and keep your head warm.
If you want to stay healthy this winter make sure to keep all these tips in mind. Keep warm and happy holidays!
Nick
Nick Nunziata is a Fitness Attendant for the Manassas Park Parks and Recreation Department.
Community Matters is a blog created by the City of Manassas Park Department of Parks and Recreation. The blog features program updates, announcements of new services, special event notices, or information of general interest.
