Tips to help you thrive
WINTER is here, so we say embrace it; snuggle up with a book when it’s pouring down; dig out cosy scarves and boots; crank up the crockpot. Here are tips to help you thrive this season.
EAT FOR IMMUNITY
Colds and flu are respiratory tract infections caused by viruses, so antibiotics are powerless to stop them. A weakened immune system means you’re more likely to catch one of these infections, which are more common in winter because we spend time indoors and in contact with each other. Your best defence against these bugs is to boost your immune system.
Nutritionist Claire Turnbull, who runs Mission Nutrition and contributes to online Healthy Food Guide Magazine, says eating a balanced diet, full of fresh fruit and vegetables, lean protein and healthy fats is a good start to eating for immunity.
Zinc is possibly the most important nutrient to boost immunity but too much can suppress it. It is found in seafood, lean meat, milk, grains, lentils and nuts.
Iron is important, but too little or too much can increase the risk of catching winter bugs so eat iron-rich foods rather than supplements: red meat, mussels, bread, cereals, legumes and pulses.
Vitamins are vital. A, C and E provide antioxidants, which the body uses to protect itself from tissue damage caused by oxidation. Vitamin A is in liver, dairy, eggs and oily fish. The body also produces it from beta-carotene, found in many fruits and vegetables, especially carrots. Vitamin B6 is in meats, whole grains, vegetables and nuts. Vitamin C is in fresh vegetables and fruits, especially spinach, tomatoes, potatoes, broccoli, strawberries and citrus. Folic acid is in liver, kidneys, yeast spreads, red kidney beans, spinach and some cereals. Vitamin E is in wheat germ, vegetable oils, almonds, peanuts, avocado and kumara.
It’s also vital to stay well hydrated, so drink more water, and less alcohol and caffeine, which can weaken immunity.
BEAT THE FEET
Walking is low impact, you can do it rain or shine, and the only special equipment you need is good shoes. It’s a natural form of exercise, easy to build into a daily routine and a good way to build fitness before tackling more vigorous exercise. The 10,000 steps programme sets a target of 10,000 steps per day, measured with a pedometer. Try to set aside 30 minutes a day for a walk:
★ Take a brisk walk at lunchtime
★ Use stairs instead of lifts
★ Have ‘‘walking meetings’’
★ Walk to see colleagues
★ Walk to the dairy or cafe
★Park or get off the bus a few streets from
your destination and walk the rest
★ Do several shorter exercise ‘snacks’ a day.
BUSTING COLD AND FLU MYTHS
You can’t catch the flu from a flu shot: Flu vaccines are made from an inactive virus and change annually to match strains expected to circulate in the coming year. If you get sick after a shot, you may have a different virus or, because the vaccine takes time to work, you already had the virus.
You can’t catch colds and flu by being out in the cold: But if you already have a respiratory infection, it can cause one like pneumonia. However, cold indoor temperatures increase the risk of respiratory illnesses.
There’s no such a thing as stomach flu: Influenza is a respiratory infection. ‘Stomach flu’ refers to a gastrointestinal bug causing vomiting, diarrhoea, fevers.
Vitamin C can’t prevent colds and flu: Some studies show taking vitamin C before you get sick will slightly reduce the duration and severity of the infection. Foods with vitamin C boost immunity.
Echinacea and garlic can’t cure colds: Some studies show these remedies may reduce the severity of an infection and, with garlic, aid in prevention.
Chicken soup can’t cure colds, flu: But it can ease symptoms; studies show chicken soup made with stock containing vegetables contains immune-boosting nutrients and antioxidants; aids hydration; and hot liquids loosen nasal mucous.
Feeding a cold won’t starve a fever: When fighting an infection, the body needs to be well hydrated and fed, even though you may not feel hungry.
SLIP, TRIP, SLIDING AWAY
Slips, trips and falls are the biggest cause of home injuries for adults, costing ACC millions in treatment and rehabilitation. Most people who slip, trip or fall do so at home. The risk of a fall increases with age. At 65, the odds are one in three but by 80 this increases to one in two. Slips are mainly caused by wet or oily surfaces, poor footwear, loose rugs and poor lighting. Common trip causes are trailing cables, uneven surfaces, poor lighting and obstructions. Falls are usually from a height, such as ladders, roofs or stairs. ACC tips to reduce the risk of falls:
★ Wear footwear on slippery floors.
★ Arrange furniture so there are clear
pathways to move through the house.
★ Tidy up trip hazards like cords or toys.
★ Remove or secure mats and rugs.
★ Fit handrails in the bathroom.
★ Use non-slip mats in the bath & shower.
★ Keep soap, etc, off the shower floor.
★ Keep floor surfaces dry.
★ Keep ladders and stools maintained.
★ Remove damp leaves from paths.
★ Ensure ladders are stable.
★ Ensure stairs are well lit.
★ Paint the edges of outside steps white.