Category: Health

First things first, there is no such thing as a superfood. Superfoods are not a nutritionally recognised category of foods and there is no formal criteria that a food needs to meet to be considered one. No single food can improve health completely on its own.

It is a marketing term used to increase the sales of food products, and isn’t a term commonly used among health coaches and nutrition experts.

It is, however, a wonderful word to help put emphasis on foods that are healthier than others. In the nutrition space, “superfoods” are simply nutrient-dense foods that are beneficial for the body, and help promote overall health and wellbeing when included regularly in the diet.

Here are 10 “superfoods” to include in your diet. It’s important to eat a variety of them on a regular basis in order to reap their benefits.

1) Dark Leafy Greens

The darker the leaf, the better! Some common examples include leafy greens like spinach or kale. These foods have a lot of health benefits for the body, including protecting cells from free radical damage.

2) Blueberries

Blueberries are a great source of antioxidants, vitamins and minerals. They also help to keep you feeling full for longer, which can aid in weight loss. They help with brain function, reduce inflammation, lower the risk of heart disease and help to regulate blood sugar.

3) Legumes

Legumes include beans, peas, and lentils, which are all excellent sources of protein and fibre. They also contain high amounts of minerals like iron, potassium, zinc and magnesium which are essential for maintaining healthy blood pressure levels.

A few ways to add legumes to your diet include adding cooked legumes as a side dish and in curries or adding raw legumes in salads.

4) Almonds

Almonds are a good source of vitamin E, which has been shown to have anti-ageing and anti-inflammatory benefits. They also have healthy fats and protein and are low in sodium. Almonds, eaten regularly, have also been proven to help lower blood cholesterol.

5) Fermented Foods

Fermented foods have been around for centuries, but have recently gained popularity. The fermentation process is believed to improve overall gut health. A biodiverse gut that is microbe-rich may promote the development of overall health and lower disease risk.

There are many fermented foods to choose from, but some of the most popular ones include kimchi, sauerkraut, kefir and yoghurt.

6) Garlic

Garlic is known for its anti-inflammatory and immune-boosting properties and has been used for centuries as an antibiotic and treatment for the common cold. Garlic is not only good for your health but it also keeps your meals tasting great!

7) Turmeric

Turmeric contains curcumin which is an antioxidant that can help prevent some diseases and it can also help with inflammation and pain relief. The best way to consume turmeric is to pair it with black pepper, which has been proven to enhance its effects. Hello, turmeric latte!

8) Avocado

Avocados are rich in healthy fats, vitamins, and minerals which make them excellent sources of nutrition. Did you know that they have more than double the potassium of bananas? They are also extremely high in fibre.

9) Sweet Potatoes

Sweet potatoes are not only delicious but also healthy. They are low in calories and have a high content of vitamin A, potassium, and magnesium. They’re rich in protein, making them a good source of protein for those who don’t eat meat. 

10) Extra Virgin Olive Oil

Olive oil can be used as cooking oil or as an ingredient in salad dressings and sauces. It is packed with healthy fats, has no cholesterol, and contains antioxidants. 

Olive oil can also help to reduce inflammation in the body and it may even have some anti-ageing properties for your skin.

The bottom line: Don’t rely on one single “superfood” for health promotion. The best kinds of diets include daily consumption of a variety of nutrient-dense foods.

Written by: Jodi Edmunds 

Integrative Nutrition Health Coach 

October is World Mental Health Month and we are shining a light on mental-health awareness as well as sharing advice from experts on what you can do to improve your mental health. We speak to a clinical psychologist about the state of our mental-health post pandemic.

We speak to Janie Loubser, George-based clinical psychologist about the state of mental-health in South Africa today – post-Covid. 

Let’s Talk Trauma

“Trauma-informed work has become very important,” says Janie. “Covid and lockdown were traumatic and have opened up people’s previous unprocessed trauma,” she explains. When asked about what she’s seeing more of in her practice, Janie says “The intensity or severity of mental-health challenges has increased. I’m finding that people are experiencing more pain and suffering; that there is a spilling over of emotions.”  

“People are stuck. The world is changing so rapidly and we need to go through personal transformation as well. But we don’t know how,” says Janie. “We are in the messy in between – saying goodbye to life the way it was, yet not having clarity about the future. People are vulnerable. I see many people who have regrets and feel like failures. These questions run deep; it’s not a simple depression to resolve. I believe that people need safe communities with well-qualified leadership where there is support for the regrets and failures as well as guidance on the way forward,” she explains.

Is Mental-Health Worse Than Before?

With the rise in mental-health discussions in mainstream media as well as social media, it begs the question: are more and more people suffering from mental health disorders such as anxiety or depression or is it just more openly spoken about?

“I don’t believe that it’s just because it’s more spoken about,” says Janie. “I think our nervous systems were completely unprepared for how the pandemic was dealt with and we’re still struggling to adjust,” she says. 

“The mind-body connection should not be questioned anymore, but yet it is. We see it, especially in people’s challenges with work – one should not be expected to work without taking care of your body and your mind. That’s why so many people are quitting,” she says of the ‘Great Resignation’ trend. 

Suicidal Thoughts

“Do not underestimate even a small thought such as ‘I wouldn’t mind not living anymore’. With the economic crisis and emotional overwhelm, one never knows when someone gets pushed over the edge to kill themselves,” says Janie. Visit SADAG.org (South African Depression and Anxiety Group) for more information on suicide prevention as well as their ‘safety plan’ toolkit. 

“Any thoughts related to not wanting to live anymore are serious and need to be expressed to someone who is qualified to deal with the complex nature of suicide,” says Janie. 

Read more here: “Seven Everyday Signs Of Depression”. 

Janie Loubser describes herself as a “future-focused therapist committed to helping you find direction so that you can feel secure and excited about your future”. She has curated a series of workshops that are all about breaking free from that familiar feeling of being stuck in life, career, relationships, and inspiration. Visit Janieloubser.co.za for more information. 

Looking for a therapist? Visit our Medshield provider network or speak to your GP for a recommendation. Not looking for a therapist, but want to improve your mental health with self-care practice at home? Read more here: “Expert Advice On Mental Health Self-Care At Home” – advice from Dr Tamsin Malengret and counselling therapist, Jacqui Morgan. 

26 September is World Contraception Day – an important day to celebrate the medical advances made over time, but also to create greater awareness in South Africa of what contraceptives are available and how they work. 

The Pill is considered to be one of the most socially significant advances in modern medicine. It has helped to revolutionise women’s empowerment, opportunities, levels of education and health outcomes.

Why Days Like World Contraception Day Are Important

In South Africa, there is still a lack of communication and knowledge around contraception. According to the journal of Reproductive Health, South African women, including younger women, identified sexual and reproductive health knowledge gaps themselves and identified these gaps as important factors that influenced uptake and effective contraceptive use. These knowledge gaps were overwhelmingly linked to poor or absent communication and counselling provided by health care providers.

A Brief History Of Contraception

Research has shown that birth control (or, shall we say, the attempts around it) have been around for as long as time. Ancient methods include using honey or acacia, lead, silphium and even douching. The first use of “condoms” dates back to the 1600s – they were made from animal membranes, including bladders and intestines. Most ancient methods were harmful or ineffective. 

According to OneCondoms.com, the first intrauterine devices were developed in 1909, made out of silkworm guts. In America, the banning of information surrounding safe sex and contraception made it dangerous for doctors and other advocates of women’s reproductive health to distribute information and birth control products.

The Food and Drug Administration (FDA) approved the first oral contraceptive in 1960. Within two years of its initial distribution, 1.2-million American women were using the “The Pill”, according to the AMA Journal of Ethics: History of Oral Contraception. It also states that, since its introduction, more than 300-million women worldwide have used the pill as a simple, safe, and effective means of achieving reproductive freedom.

Contraception Currently Available Today

Combined hormone pills

Progestin-only pills

Contraceptive patches

Injections

Implants

Vaginal rings

Condoms

Spermicides

Diaphragms

Cervical caps

Intrauterine device (IUD)

Sponges

Sterilisation (vasectomy, tubal ligation)

Types of contraceptives available for free in South Africa, at public hospitals, include: oral contraceptives, IUDs (lasts for five years), implants (lasts for three years), injections (nine to 18 months), patches and rings. The injection is the most popular method in South Africa, according to the South African Medical Journal. 

Ask your medical doctor or gynaecologist about the variety of contraceptive methods available today.

September is Foetal Alcohol Spectrum Disorder month – a month dedicated to the awareness of the impact alcohol has on pregnancy and how FAS can be prevented.

On 9 September, it’s International Foetal Alcohol Syndrome Day – a day marked to help create awareness about FAS, which affects many communities in South Africa. Each year at nine minutes past nine on the ninth day of the ninth month, our government draws attention to the fact that women should not drink alcohol for nine months while pregnant.

What exactly is Foetal Alcohol Syndrome?

According to Gov.za, the alcohol the mother drinks enters the unborn baby’s bloodstream causing damage to the foetus. Such damage is permanent and irreversible. Aware.org – which offers help and guidelines for those struggling with alcohol addiction and dependency – states that: Foetal Alcohol Spectrum Disorder (FASD) is a condition that arises when a mother consumes alcohol during her pregnancy.

Alcohol easily passes through the placenta which is the organ of the body that sustains a baby during pregnancy. The developing cells of the foetus (unborn baby) can be damaged due to the harmful effects of alcohol, leading to severe defects which are not curable. The foetus is at risk during the entire pregnancy period. Since the brain starts developing soon after conception, the brain is especially vulnerable, leading to permanent brain damage. Aware.org claims that three-million South Africans are affected.

What are the actual symptoms or effects?

Alcohol use during pregnancy is a leading cause worldwide of preventable birth defects and developmental disabilities in children, according to Aware.org. Physical signs or symptoms may include:

1. Growth stunting
2. A smaller-than-normal head circumference
3. Organ damage
4. Facial features such as small eyes, a thin upper lip and a smooth philtrum
5. Delayed development, such as speech and language delays
6. Hyperactivity and / or attention problems
7. Difficulty in understanding cause-and-effect of behaviour; poor reasoning and judgement
8. Impulse-control challenges; impulsive behaviour
9. Poor memory
10. Vision or hearing problems
11. Interpersonal relationship problems

How to prevent FAS?

According to the CDC, There is no known safe amount of alcohol that women can drink during pregnancy or when trying to get pregnant. There is also no safe time to drink during pregnancy. Alcohol can cause problems for a developing baby throughout pregnancy, including before a woman knows she’s pregnant. All types of alcohol are equally harmful, including lower-alcohol drinks, like beer and cider.

1. Stop drinking alcohol if you are thinking of falling pregnant.
2. Stop drinking alcohol if you are pregnant.
3. If you’re struggling to stop drinking alcohol, seek professional help.

Contact your doctor if you have any questions or concerns regarding alcohol use, dependency or if you suspect your child or someone you know is struggling with Foetal Alcohol Syndrome.

 With the way that the world is changing, one may find themselves sitting behind a desk more. There are more options to work remotely, work in coffee shops or work from a holiday spot. Like it or not, this results in poor desk setups, a more sedentary lifestyle as well as an increase in body aches, and pains, an increase in the number of people suffering from co-morbidities and a decreased quality of life. Research shows that since 2009, the number of people who work remotely has risen by 159% (global workplace analytics). That is crazy right? Did you know that there are many ways to make a desk job healthier for you? Here are 5 healthy habits to follow if you are someone who works behind a desk all day: 

1. Ensure you have a proper workplace set-up

Working from your couch, kitchen counter, bed or even the car while waiting for school pick-ups has its downfalls. There is a major rise in the number of people suffering from poor posture, backaches and migraines. Most of the time, this is related to how you sit at your desk all day. A basic healthy set-up would be one that includes; A comfortable chair that supports your back, does not have space between your lower back and the chair and ensure the chair follows the natural curvature of your spine. Make sure your desk is at a comfortable height and that your arms and wrists are in a neutral position parallel to the floor. Place a footrest under your feet so your feet are not hanging if they cannot reach the floor. Finally, have your computer screen placed so that the top of the monitor is slightly below eye level, therefore, avoiding slouching over. 

2. Force yourself to take breaks

School kids get breaks right? So should adults! Try schedule breaks into your daily work plan otherwise, they may never happen. Set an alarm every hour to force you to get up, take a walk around the office, play with your dog, go outside for fresh air, do a yoga pose or do anything that gets your body moving. Sitting for hours on end stiffens up your body and can contribute to many body aches and pains. 

3. Drink lots of water

It’s easy to get carried away at your desk and not realize that hours have passed by and you have not hydrated enough. Keep a bottle of water at your desk at all times and try to sip on it throughout the day. Hydration is vital for concentration too!

4. Pack or prepare your lunch

Whether you are at home or in the office there will always be snack temptations. Whether it be your kitchen pantry or co-workers going to grab take-out. Be prepared to avoid snacking too much as working a desk job sometimes results in weight gain. A well-prepared lunch helps ensure that you get a well-balanced and nutritional meal which helps keep you full of energy and productive throughout the day. 

5. Make conscious movement choices

Phones have made our lives too easy and lead to a sedentary lifestyle for many! Need to tell your co-worker something in the room next door? Use it as an opportunity to take a walk instead of messaging them. Need something from your shelves? Stand up, do a quick little stretch and walk over instead of wheeling over in your chair (I know it’s tempting with the wheels) but that little bit of movement will, believe it or not, make a difference!

Written by: Micaela Drofling

B.Sc Sports Science (UKZN) | Hons Biokinetics (UKZN) | M.Sc Sports Science (UKZN)

Here we look at some of the biggest women’s health menstruation myths and share the light. 

August is Women’s Month in South Africa, where we pay tribute to the more than 20 000 women who marched to the Union Buildings on 9 August 1956 in protest against the extension of Pass Laws to women. It is also a time to shine a spotlight on women’s health, so this month we are dedicating our health content to the greater cause of spreading valuable information and awareness. 

Myth 1: A woman’s cycle is 28 days.

Actually, a woman’s menstruation cycle can range from anything from 21 up to 35 days, but 28 days is the average. If you’re worried about the irregularity of your period, consult your doctor about methods to create a more regular period, like going on the contraceptive Pill. It’s also important to do regular health check-ups to make sure that nothing else may be causing the irregularity. 

Myth 2: You only need to go for a Pap Smear every five years.

You may have heard that it’s only necessary to go for a test every three or five years, but the truth is that one in every 42 women in South Africa has a lifetime risk of being diagnosed with cervical cancer – and it is much easier to treat if detected early. If you have a history of cancer in your family, it’s really important to go for your annual Pap test. The good news is that Medshield Medical Scheme members receive a free pap smear test per annum, included in their wellness benefits. Read more on why you should go for your pap test here. 

Myth 3: You only need to change your tampon every 8 hours.

It is advised that tampons are changed every 4 to 8 hours (maximum). Why? TSS – Toxic Shock Syndrome. TSS is caused by a type of bacteria called Staphylococcus Aureus and it can affect both men and women. Tampons, especially super-absorbent tampons, that are left in the vagina for a long time may encourage the bacteria to grow. Symptoms and signs of TSS may include a sudden fever, vomiting, diarrhoea, fainting, dizziness or a rash that looks like a sunburn. If you have any of these symptoms during your period, contact your doctor immediately. Rather use a tampon with a lower absorbance and change more frequently, if possible, to lessen the risk of TSS.

Myth 4: You shouldn’t exercise during your period

Women experience different levels of pain or discomfort during their period, but, really, there is no reason to skip your workout just because you’re on your period. Once your period actually starts, you enter the next phase of your cycle: the follicular phase, where women often report an increase in energy and pain tolerance. In fact, working out may feel harder in the days leading up to your period due to the drop in hormone levels. At the end of the day, it’s up to you and how you feel on the day.

Here, we explore the different phases that occur within a woman’s monthly menstrual cycle and how these changes impact how we feel. 

August is Women’s Month in South Africa, where we pay tribute to the more than 20 000 women who marched to the Union Buildings on 9 August 1956 in protest against the extension of Pass Laws to women. It is also a time to shine a spotlight on women’s health, so this month we are dedicating our health content to the greater cause of spreading valuable information and awareness. 

What actually happens during your cycle and how do the different phases impact your mood, energy levels and general well-being? Let’s break it down below. 

The average menstruation cycle is 28 days long, however our bodies are all slightly different and cycles can range from 21 to 35 days. 

Menstruation / Menses Phase

Yes, day 1 of your cycle is actually the day your menstruation begins. On average, women bleed for three to five days, but it’s not uncommon for menstruation to only last two days or, for some, to continue for up to seven days. This occurs when the lining of the uterus is “shed” through the vagina. 

Symptoms: Menstrual cramps, tender breasts, bloating, mood swings, headaches, fatigue and low back pain.

Follicular Phase

Oestrogen is on the rise! This causes the lining of the uterus to grow and thicken after your period. This is also the time when the follicle-stimulating hormone (FSH) causes follicles in your ovaries to grow – hence the name of the phase. Inside each follicle sits an immature egg. 

During days 10 to 14, one of the developing follicles will form a fully mature ovum or egg (the rest then get reabsorbed into your body). Technically, the Follicular Phase starts on the first day of your menstrual period and ends when you start to ovulate – so it’s the first “half”.

Symptoms: women have reported feeling more energetic and “happier” during the follicular phase than any other phase of the menstrual cycle. Common symptoms are high energy levels, glowing skin and an increase in sex drive.

Ovulation

This phase takes place approximately at around day 14 in your cycle – and is super short, lasting only a day or so. There is a sudden increase of a different hormone, the luteinizing hormone. The ovary releases the mature egg that your body has recently developed and it goes down the fallopian tube. This is ovulation.

Symptoms: The sudden rise in hormone levels can lead to higher pain tolerance and an increase in sex drive. Some women may experience abdominal pain, bloating, a slightly elevated body temperature, changes in cervical mucus and breast tenderness.

Luteal Phase

The last two weeks of your cycle: day 15 to 28. Progesterone rises to help prepare the uterine lining for a potential pregnancy. If there is no fertilisation, then both oestrogen and progesterone drop and the process begins from the beginning again with the shedding of the uterus lining, aka your period.  

Symptoms: The rise in progesterone can make women feel moodier and more stressed. In the build up to your next period, it may be common to feel irritable, experience breast swelling and tenderness, low mood and fatigue.

All women hit menopause at some point – some younger than others. Here we break down the signs and symptoms of menopause and perimenopause.

August is Women’s Month in South Africa, where we pay tribute to the more than 20 000 women who marched to the Union Buildings on 9 August 1956 in protest against the extension of Pass Laws to women. It is also a time to shine a spotlight on women’s health, so this month we are dedicating our health content to the greater cause of spreading valuable information and awareness. 

Menopause is something that will happen to all women eventually. The main thing to remember is that menopause is a completely natural, biological event. 

What Exactly Is Menopause?

Menopause is the time that marks the end of your menstrual cycles. It’s officially diagnosed after you’ve gone 12 months without a menstrual period. Symptoms can include physical discomfort and hot flashes as well as mood swings. Women may experience disrupted sleep and lower energy levels.  

What Does Perimenopause Mean?

Perimenopause means “around menopause” and refers to the time during which your body makes the natural transition to menopause. Perimenopause marks the time when the ovaries gradually begin to make less and less oestrogen. The average length of perimenopause is four years, but for some women, this stage may last only a few months or last as long as 10 years. 

In perimenopause, there is still a slight chance you could become pregnant. So if you’d rather not go down that road, birth control is recommended until one year after your last period. 

The Signs That Menopause Is On Its Way

In the months or even years leading up to menopause, women may experience irregular periods and a list of symptoms that may include: vaginal dryness, lower sex drive, hot flashes, chills, night sweats, disrupted sleep, mood swings, a slowed metabolism, weight gain, thinning hair or drying skin.

Irregular periods are normal during this time, but other conditions can cause changes in menstrual bleeding and it’s worth visiting your doctor for a check-up, to rule out any other potential causes. 

How Does One Diagnose Perimenopause?

When visiting your doctor for a check-up, be clear about all the symptoms you are experiencing and note when the change started happening, how frequently you are experiencing symptoms and if anything else is unusual or different. A blood test to check hormone levels may also help, but your hormone levels are changing during perimenopause, so it may be more helpful to have several blood tests done at different times for comparison.

When a woman suspects she’s in perimenopause, it is an excellent time to have a complete medical examination. 

When a woman’s FSH blood level is consistently elevated to 30 mIU/mL or higher and she has not had a menstrual period for a year, it is generally accepted that she has reached menopause, according to menopause.org.

Thursday, 28 July 2022 is World Hepatitis Day (WHD) and while some of us may have heard of the infection before, we may not fully understand what hepatitis entails or know if we are carrying it. 

According to worldhepatitisday.org, somebody dies every 30 seconds from a hepatitis-related illness. The purpose of World Hepatitis Day is to raise awareness of the global burden of viral hepatitis and influence real change in behaviours, while encouraging more people to get tested for hepatitis. In 2022 the theme for World Hepatitis Day is ‘Hepatitis Can’t Wait.’

Hepatitis by the Numbers

• 9/10 people living with hepatitis are unaware that they have it. 
• It is estimated that 350 million people are living with hepatitis. 
• There are five types of hepatitis: A, B, C, D and E.

What Exactly Is Viral Hepatitis?

Hepatitis viruses A, B, C, D and E can cause acute and chronic infection and inflammation of the liver, leading to cirrhosis and liver cancer. These viruses constitute a major global health risk.

Hepatitis A (HAV) is caused by exposure to the hepatitis A virus found in food, water and close contact with a person or object that is infected. This is acute and short-term. Unlike hepatitis B and C, hepatitis A does not cause chronic liver disease, but it can cause debilitating symptoms and acute liver failure, which can prove fatal. A vaccine exists to treat hepatitis A, as well as treatment that allows most people to make a full recovery. 

Hepatitis B (HBV) is caused by coming into contact with the hepatitis B virus in body fluids, such as blood, vaginal secretions or semen. This is often an ongoing, chronic condition. The American Centers for Disease Control and Prevention (CDC) estimates that around 257 million people worldwide are living with chronic hepatitis B. There is a vaccine available to treat hepatitis B, but there is no cure. Most people do not experience any symptoms when newly infected. People with acute hepatitis can develop liver failure, which can lead to death. People may also develop cirrhosis and hepatocellular carcinoma, which can lead to death. 

Hepatitis C (HCV) is caused by coming to contact with the hepatitis C virus in body fluids, such as blood, vaginal secretions or semen. HCV is among the most common bloodborne viral infections and presents as a long-term condition. There is no vaccine, but medications for treatment and a cure are available. Symptoms may include fever, fatigue, decreased appetite, nausea, vomiting, abdominal pain, dark urine, pale faeces, joint pain and jaundice.

Hepatitis D (HDV) is caused through contact with blood containing the hepatitis D virus. This is a rare form of hepatitis which causes liver inflammation like other strains, however, an individual cannot contract HDV without an existing hepatitis B infection. There is no cure and no vaccine, but some treatment is available. Vaccination against HBV prevents HDV coinfection. 

Hepatitis E (HEV) is caused by exposure to the hepatitis C virus in food or water. The infection is usually self-limiting and resolves within two to six weeks. Symptoms may include mild fever, reduced appetite, nausea and vomiting, abdominal pain, itching, skin rash or joint pain, jaundice and a slightly enlarged liver. There is no vaccine, but treatment is available and most people make a full recovery. 

If you think you may have been exposed to a form of hepatitis or are experiencing any hepatitis-related symptoms, contact your doctor immediately for more information, testing and to begin treatment.

 *All the information above has been extracted from the WHD website and the WHO website. 

We know that there’s an uptick in illnesses in winter and many of us want to avoid catching a cold and flu. Here are some tips to help prevent or avoid getting sick that you can implement easily, every day.

Keeping your body healthy, by eating well, exercising regularly and getting enough sleep will mean that you stand a better chance against infections, like the common cold, but these infections are just that: infectious. Here’s how to best prepare yourself for flu season and stand the best chance of avoiding getting ill.

Up your vitamin D intake.

According to The Nutrition Source, many people have insufficient levels of vitamin D.  Studies have shown that adults with low vitamin D levels are more likely to report having had a recent cough, cold, or upper respiratory tract infection.
Studies also reveal that the active form of vitamin D tempers the damaging inflammatory response of some white blood cells, while it also boosts immune cells’ production of microbe-fighting proteins.

Keep it clean.

Since the outbreak of COVID-19, we have all become more aware of the importance of sanitisers and greater handwashing practices. Some of the best ways to prevent illness are to regularly wash your hands and keep them away from your face until you have cleaned or sanitised. It’s also important to disinfect your phone. Think of all the places that you may put your phone down during the day – in bathrooms, on common counters and in restaurants where contracting illness is higher.

Prioritise sleep.

Getting enough good-quality sleep is key to staying healthy. In the article “Sleep Habits and Susceptibility to the Common Cold” published in a JAMA Internal Medicine Study, results showed that poorer sleep efficiency and shorter sleep duration in the weeks preceding exposure to a rhinovirus were associated with lower resistance to illness. It is recommended that we get between seven and nine hours of sleep per night.

Reach for Zinc

Zinc is an immune-boosting element that can be found in cold and flu medication. Research shows that zinc could reduce the severity and duration of cold symptoms by directly inhibiting rhinovirus binding and replication in the nasal mucosa and suppressing inflammation. Low zinc status is associated with increased susceptibility to pneumonia and other infections in children and the elderly.  Increasing your zinc intake significantly reduces the duration of illnesses by 1 day. Read more on the NIH findings here.

It’s always important to consult with your doctor before taking supplements. Don’t hesitate to contact a medical professional if you suspect you are getting ill this winter.