By Damon Raskin, M.D. | Special to the Palisadian-Post
Q:My daughter is starting daycare, and I’ve heard so many stories about how they bring home all the germs and colds the first months/years. There’s so much stuff on the market that says it boosts the immune system but is there any vitamin/supplement/thing I can take to help avoid coming down with it all? Does anything actually help?
Kids are the best, and they do love to share everything with you … including the nasty cold germs they will bring home from daycare.
Yes, it is true that your daughter will be exposed to all kinds of bacteria and viruses, and that is exactly how her immune system will improve to protect her as she grows. There are many things that you can do to help protect yourself and boost your own immune system, but do not believe all the hype that you see on TV or hear on the radio.
First and foremost, proper nutrition is closely linked with staying healthy—your body needs certain nutrients to function optimally. But good nutrition is not just about popping a pill or a gummy: Your body absorbs and uses vitamins and nutrients better when they come from the foods you eat than from a supplement.
Eating the right foods that are loaded with immune boosters can help keep you thriving. In fact, in areas of the world where people suffer from malnutrition, there is a corresponding impairment of immune function, and more sickness and hospitalization compared to developed countries.
While vitamins and supplements can help fill in the gaps in your diet, the best way to load up on essential nutrients is to get them straight from the source. For example, vitamin C is one of the biggest immune system boosters of all and can be obtained from many foods, including citrus, kiwi, peppers and broccoli.
Vitamin B6 is another vitamin that is vital to support biochemical reactions in your immune system and can be found in all kinds of foods, from chickpeas to chicken breast, turkey, bananas and potatoes. Zinc is an important mineral that acts as the gatekeeper of your immune system, and is plentiful in oysters, beef, cheddar cheese and Greek yogurt, to name a few items.
What about supplements? There is some good evidence showing immune-boosting properties of garlic, echinacea and elderberry. However, some supplements may have side effects, especially if taken before surgery or with other medicines.
Supplements can also cause problems if you have certain health conditions. And, the effects of many supplements have not been tested in children, people who are pregnant and other groups. So, it is important to speak to your medical provider before starting a regimen.
In addition to nutrition, there are several other things you can do to help ward off illness. Start with reducing stress in your life. Find time to relax and do things you enjoy.
I found scientific evidence linking a healthier immune system with having a positive attitude, laughing more often, having a pet and getting more exercise. Furthermore, getting enough sleep, cutting back on alcoholic beverages, drinking more water, stopping nicotine and frequent hand washing are all things you can do to protect yourself.
Now go enjoy the time with your daughter, as it goes by so fast. Mine is starting college in August!
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