With the change in the weather, there are lots of different bugs going around in schools, nurseries and the workplace. How can we make sure we are keeping everyone in the family healthy?
Neeta Jhaveri is a Functional Medicine practitioner and coach at Wellth, an alternative medicine clinic based in Dubai. She encourages parents to shift from worrying about factors beyond their control and instead focus on empowering their family's immune systems. This means adopting a healthy and balanced lifestyle focused on nutrition, exercise and sleep.
“While we can't entirely prevent illness, there are actionable steps we can take to fortify our defenses, but it’s important to know that occasional illness is a natural part of having a functioning immune system,” explains Neeta. “Fever, sniffles and sneezes, while uncomfortable, signify that the immune system is actively responding to infection.”
What to eat
To equip our bodies with essential vitamins and minerals, which are crucial for immune function, Neeta advises consuming a variety of nutrient-rich foods, including fruit, vegetables, whole grains, lean proteins and healthy fats.
“Citrus fruits provide a boost of vitamin C which is known for its immune-boosting properties, while garlic and various herbs offer antibacterial, antiviral, or antimicrobial benefits, further enhancing our immunity against infections,” she says. “Additionally, we need to ensure we have an adequate intake of immune-supporting nutrients like vitamins D and E, as well as zinc and selenium, which can further fortify the body's defenses. It’s important to speak to a doctor or healthcare professional who can check your vitamin levels and, if you have a major deficiency, might suggest adding in vitamin supplements.”
Food sources for vitamin D include fatty fish like mackerel and tuna, cod liver oil, egg yolks, mushrooms and fortified foods like breakfast cereal (although look out for the high sugar content).
Vitamin E can be found in nuts and seeds especially almonds and sunflower seeds, soyabean oil and green leafy vegetables like spinach and broccoli
Zinc comes from shellfish like oysters, crab, mussels, red meat, poultry, legumes (chickpeas, lentils and peas) and nuts and seeds - particularly pumpkin seeds. Dairy products such as milk and cheese also contain zinc.
Selenium is found in tuna and sardines, eggs, sunflower seeds and Brazil nuts.
Sleep
“You should try to get a good eight hours of adequate sleep at night,” says Neeta. “This is when the body heals, repairs and fights illnesses. Statistically, one week of less sleep can give you as much insulin resistance as eating six months worth of junk food. It is an extremely important function to help with healing and to improve your immune function. It also reduces inflammation in the body, repairs the cell function and regulates your stress hormones.”
Good hygiene practices
Remember the handwashing advisories during the COVID-19 pandemic? They are just as important to practice now. You should also avoid close contact with sick people and maintain a clean living environment to reduce the spread of germs. It’s also a good idea to teach your children about covering their mouths when they cough and, if possible, sneeze into a tissue.
