KEEPING WELL IN COLD WEATHER

     A well balanced healthful diet and a less stressful lifestyle can boost immunity.  There isn’t a vaccine for everything, including that wintertime invader, the common cold, but exercising and eating wisely and getting plenty of sleep can help.  Long exhausting workouts can weaken immunity but moderate exercise like walking or riding a bicycle to work for half an hour strengthens defences.

    People whose diets are low in certain nutrients – may require extra nutrients, mainly vitamins A,C,D, and folic acid – as well as the minerals iron, selenium and zinc that tend to have fewer and less active types of white blood cells that defend against invading microorganisms.  Most people can maintain a strong immunity by eating a balanced diet rich in fruit and vegetables, along with modest amounts of lean meat, fish, nuts and vegetable oils.  People over 50 should check with their physician about whether to take the supplements vitamins B12 and D.  A story on today’s CBC news told of a mother’s young son who wished to drink six glasses of milk each day. Tests have shown that too much cow’s milk could cause depletion of iron and the mother was able to convince him to reduce it to four half-glasses of milk each day.

    People with higher stress levels tend to have more infections, develop more severe illnesses and take longer to recover.  Easing stress may enhance immunity.  Activities that have promising evidence for boosting immunity include tai chi, meditation, and relaxation training.  Other steps that are equally important include getting adequate sleep, quitting smoking, and cultivating social support from friends and relatives.  It was shocking to hear another CBC news item today that gave the percentages of teenagers who think they can
maintain good health by eating macaroni and cheese only for the main meal of the day.