Winter Wellness by Jim Golick, CCN, LDN The rigors of winter place a heavier burden on the body than at any other time of the year. We can combat the rigors of winter with adequate preparation. First give your system a tune-up. Consider a three-day juice fast. Fasting cleanses the body of toxins and impurities and helps tune up your immune system. Your local health food store has good books on juice fasting, giving you all the specifics you need to know. As an option, consider a four to eight week colon-cleansing program. This usually consists of a fiber powder with acidophilus, aloe vera juice or several herbal remedies. Ask for specifics at your health food store. Second, eliminate white flour and white sugar from your diet. These weaken your immune system and make you more susceptible to cold and flu germs and viruses. Third, start each day with three deep breaths, holding each for eight to ten seconds. This helps strengthen your respiratory system. Winter Sniffles and Sneezes There are a number of nutrients and herbs that play an important role in the many functions of our wonderful and complex immune system. An optimally functioning immune system can more easily resist any bug that comes along. Vitamin A and Beta-Carotene Vitamin A is important in maintaining the integrity of the mucous membranes, which line the mouth, nose and lungs. Vitamin A stimulates numerous immune processes, which in turn can seek out and effectively destroy invading bacteria and viruses. Vitamin A also helps protect and promote growth of the thymus gland, which is extremely important in the mechanisms of the immune system. Long-term stress can actually cause the thymus to shrink and Vitamin A can prevent and reverse this devastating process. Good food sources include carrots, sweet potatoes, apricots, broccoli, squash, green leafy vegetables, liver and cod liver oil. Vitamin C and Bioflavonoids Vitamin C plays an extremely important role in many aspects of the immune system. Vitamin C is found in high concentration in white blood cells and is rapidly depleted during an infection. Vitamin C has been shown to improve host resistance. Bioflavonoids, the white part of citrus fruits, are able to help increase the concentration of Vitamin C in some tissues and can by themselves, help in preventing viral infection. Zinc Zinc has many roles to perform in the body, not the least of which is in protecting and enhancing various aspects of the immune system. When zinc is lacking, the thymus gland is unable to produce sufficient mature white blood cells to fight infection. This is especially true in children and the elderly. Zinc has been shown to inhibit the growth of several viruses (including those responsible for the common cold). This explains the popularity of zinc lozenges to fight cold symptoms. Good food sources of zinc are meat, pumpkin seeds, wheat germ, egg yolks, black and lima beans. Herbs and Spices Herbs aid in stimulating additional immune processes. The four most common (and popular) substances used for enhancing the functions of the immune system are Garlic, Goldenseal root, Echinacea and Licorice root. Also consider other herbs such as Olive leaf, Elderberry, and Reishi and Shiitake mushrooms.