When cold and flu season rolls around each year, we can often feel fearful and helpless. As someone with health anxiety, I know these feelings very well.

However, the best way I’ve found to stay healthy, both physically and mentally, is to act on what I can control, and let the rest go.

I do this by supporting my immune system on a daily basis. Our immune system can be compromised under several circumstances including:

• not sleeping enough,
• eating suboptimally,
• with young or older age,
• having underlying health conditions often beyond our control, or
• when experiencing high stress.

What are some habits for Maintaining our immune systems?

• aim for 7-9 hours of sleep a night
• regularly exercise lightly to moderately
  • strenuous exercise can weaken our immune system
• manage stress through yoga or meditation
  • studies have found that people who regularly practice mindfulness meditation get sick less often
• avoid excessive alcohol and caffeine
• stay hydrated
• eat lots of fruits and vegetables
• avoid processed foods
• quit smoking
• keep vaccinations up-to-date, when eligible and accessible (talk to your doctor)
• maintain hand hygiene

Vitamins and Minerals to Support Immunity

Whole food, plant-based nutrition play a big role in supporting our immune system. I’ve listed key vitamins and minerals along with their food sources. In some cases, vitamins and minerals can be depleted, and therefore, supplementation can be helpful. However, supplements and dosage should be reviewed with your current healthcare provider first.

Vitamin A

• found in carrots, sweet potatoes, pumpkin, cantaloupe, & squash
• supplementation may be important for people with conditions like pancreatic disease, eye disease, or measles

B Vitamins

• B6 found in garlic, chickpeas, potatoes, bananas, bulgar, avocado, & squash
• B9 (or folate) found in beans, peas, leafy greens, & enriched grains
  • supplementing with folic acid is important during pre-conception & pregnancy
• B12 found in fortified cereals, fortified plant milks, and fish
  • vegans/vegetarians often require a B12 supplement since B12 is only found in animal products

Vitamin C

• found in oranges, grapefruit, strawberries, bell peppers, spinach, kale, Brussel sprouts, & tomatoes
• people with metabolic syndrome may need more vitamin C

Vitamin D

• the best source is the sun
• not highly abundant in food so supplementing is recommended for most people who don’t get daily sun exposure

Vitamin E

• found in nuts, sunflower seeds, spinach, broccoli, & avocado
• more than 90% of Americans do not consume adequate vitamin E

Magnesium

• found in avocado, leafy greens, almonds, brown rice, soy, & tofu
• depleted by stress, exercise, high saturated fat intake, high sugar intake, excess calcium, some diseases & aging
• I supplement with Natural Calm magnesium powder before bed to help relax and improve my sleep

Zinc

• found in beans, chickpeas, lentils, root vegetables, chia seeds, hemp seeds, quinoa & almonds
• depletion can occur in people with digestive disorders, diabetes, and other conditions

Iron

• found in beans, broccoli, kale, lentils, cashews, quinoa, & raisins
• often depleted from menstruation so supplementing may be advisable if you have anemia

Selenium

• found in garlic, broccoli, barley, brazil nuts, & walnuts
• depleted by living near soils of low selenium, digestive disorders (like Crohn’s), dialysis, or having HIV

Adding more of these foods into your diet may help, along with stress management, getting a good night’s rest tonight, and reaching out for support whenever feeling overwhelmed.

In health,

Dr. Dylan Cutler

This article is sponsored by Natural Calm Canada. I do not receive affiliate commissions from Natural Calm Canada.