Native dietitian supplies perception on three myths and supplies three suggestions that will help you keep wholesome throughout flu season
Each fall I’m requested in regards to the function diet performs in staying heathy and fending off dreaded colds and the flu. Whereas a nutrient-rich food regimen is a crucial solution to enhance your immunity, there are additionally misconceptions and previous adages which have been debunked.
With flu season across the nook, listed below are three frequent myths to pay attention to, together with my prime three tricks to be your healthiest self this fall.
Vitamin dietary supplements will give me all of the vitamins I would like.
Don’t solely depend on taking vitamin tablets and dietary supplements, they will’t absolutely change the dietary worth of complete meals. You may get all of the nutritional vitamins and minerals you want from a wholesome, well-balanced food regimen. Attempt mixing in a kiwi or orange into your subsequent smoothie. Not solely do they style yummy, additionally, you will enhance your vitamin C ranges naturally and enhance your fibre consumption.
When you suppose you might be poor in a sure vitamin, discuss to your physician or dietitian first earlier than supplementing.
Solely sure vitamins help the immune system.
Whereas vitamin C and zinc are sometimes touted as an important vitamins throughout chilly and flu season, they aren’t the one ones your physique must operate at its finest.
Make sure you get all of the vitamins you want by consuming quite a lot of completely different meals akin to leafy greens (B nutritional vitamins), beans and legumes (protein, zinc, and fibre), nuts and seeds (vitamin E), and probiotic meals akin to kimchi or kefir, which include good micro organism your physique wants.
Wholesome folks don’t must get the flu shot.
Whereas sustaining a nutritious diet is an effective way to provide the vitamins your physique wants, sadly, even the healthiest folks can nonetheless get the flu. One of the simplest ways to guard your self and your family members is to get the annual flu shot.
In actual fact, between 70 – 90 per cent of flu instances might be averted by way of vaccination. You’ll want to get your flu shot at your native Zehrs pharmacy once they turn out to be accessible to scale back your probability of getting the flu.
Keep hydrated to remain wholesome.
We are sometimes informed to drink a lot of water through the summer time, however it’s equally as necessary through the fall and winter. People are comprised of greater than 50 per cent water, so staying hydrated is crucial to serving to your blood carry important vitamins to your organs and muscle mass, whereas additionally flushing toxins out of your physique.
Water isn’t at all times probably the most interesting alternative, particularly for teenagers, so strive infusing your water with contemporary fruits and veggies. My go-to refreshing and vitamin-packed combo is strawberry, basil, and lemon.
Eat quite a lot of completely different complete meals.
There isn’t one miracle meals that may defend you from the flu. As a substitute, deal with consuming quite a lot of contemporary, complete meals to maximise the completely different vitamins and nutritional vitamins your physique is getting.
Canada’s meals information recommends consuming loads of greens and fruits, complete grain meals and protein meals. Keep away from overly processed, refined, and sugary meals, which have little or no dietary worth. Attempt consuming the rainbow together with your youngsters by difficult them to include as many vibrant complete meals on their plates as attainable.
Get sufficient sleep.
Sleeping permits our physique time to get well and rejuvenate, so once we don’t get sufficient relaxation, our immune system suffers. Attempt to get between seven and eight hours of sleep every evening. A great way to wind down is with natural tea, akin to chamomile or mint, and to keep away from display screen time earlier than mattress.
As your native registered dietitian at Zehrs in Orillia, I’m right here to help your particular person diet wants this fall and make your journeys to the grocery retailer much less daunting. I present one-on-one personalised diet providers just about that will help you plan, store, and cook dinner fast nutritious meals your whole household will take pleasure in. To study extra, go to zehrs.ca/dietitians.
Brittany McMullan is a registered dietitian at Zehrs Orillia.