Cold and Flu No More! Your Immune Support Guide

Published by Gabrielle McGrath, MS, RD, LDN

Growing up, cooking and food was always a big deal in my family. My grandmother and mother cooked dinner almost every single night of the week to make sure all of their children were always nourished with delicious, home-cooked meals. They valued taking care of people and the art of cooking above all else. Their passion for food and cooking inspired me to take cooking classes all through high school. In college, I ended up in a class called “Ecogastronomy.” It is the study of “Farm to Fork.” This course blew my mind. I had never been so intrigued by a course in my life. I soon after found out what a registered dietitian was. “There is a job out there that involves food and helping people be the best version of themselves?! Sign me up!” That was the best decision of my life. I am so proud to be a registered dietitian and I truly believe it brought all of my innate and learned values together into the perfect career path. ---- What do you do at Baze? At Baze, I work on the Business Development team. I help build partnerships with health professionals, businesses, and food companies that align with our mission of ending nutrient deficiencies across the US. I also dip into research, content creation, and marketing. The RDs here wear a lot of hats, which is one of the best parts of being a Baze RD! The future of health that I would like to see looks like: Putting an end to food restrictions due to poor body images, ending food disparities for all, and shifting our country’s focus from disease treatment to disease prevention with the help of personalized nutrition. If you could give Baze users one piece of advice, it would be: Take your vitamins, find a hobby that gets you to move your body, drink more water, eat real food, and be more mindful. A healthy life is far less serious and far more simple than most people think. Who or what inspires you? Many people in my life inspire me including my parents, sister, and mentors. More recently, I have been fortunate enough to be inspired by the people I work with at Baze. I am proud to say that every single person I work alongside is hardworking, optimistic, intelligent, and caring. What are some of your favorite hobbies? Outside of work, I love to do yoga and meditation to work on my mindfulness. When it is nice out, you’ll find me biking, hiking, or at the beach on the Cape. I absolutely love New England snow for ski days as well. I cook and bake any chance I get in my crazy, busy life. Most importantly, I spend a lot of time with my close friends and my big family. View all posts by Gabrielle McGrath, MS, RD, LDN

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Cold and flu season is upon us. While you don’t have full control over the germs your kid brings home from school or the stranger who sneezes beside you on the subway, you do have control over how you prepare your body and immune system this season.

A robust immune system is essential for optimal vitality, dodging the dreaded flu, and avoiding other pathogens lurking around. For this reason, we created a quick 3-tier immune support guide you can use over the next few months to give yourself the best shot at keeping germs at bay.

Tier 1: Essential Immune Defense

A diet high in all of your micronutrients is essential. The key nutrients that have a powerful effect on the immune system and fighting infection are listed below. Challenge yourself to include a few of these foods into your meals and snacks each day.

Vitamin A
- Sources: Carrots, sweet potatoes, pumpkin, cantaloupe, and squash
Vitamin C
- Sources: Citrus fruit and leafy greens
Vitamin D
- Sources: Fatty fish and fortified foods such as cereals, orange juice, and milk
Vitamin E
- Sources: Broccoli, spinach, almonds, peanuts, hazelnuts, and sunflower seeds
Copper
- Sources: Shellfish, whole grains, beans, nuts, and potatoes
Selenium
- Sources: Garlic, broccoli, sardines, tuna, brazil nuts, and barley
Zinc
- Sources: Meat, shellfish, and legumes

healthy foods can help your body prepare for cold and flu season

Tier 2: Specialty Immune Defense

Choosing healthful foods is the first priority as they provide a wide range of nutrients and numerous benefits aside from just immune support. Additionally, there are specific compounds and supplements that can be a second line of immune defense.

Elderberry

Reduces the length and severity of cold symptoms and supports immune health

Ways to incorporate: Supplement in pill or syrup form

Turmeric

Increases the body’s antioxidant capacity and decreases inflammation

Ways to incorporate: Supplement or add the ground form to drinks or food for an extra kick

L-Theanine

Reduces psychological and physiological stress responses

Ways to incorporate: Supplement or enjoy black and green teas

Tier 3: Added Support

Taking care of your body is not just about what you put in your mouth. Your immune system is best supported when your body as a whole is best supported. This means managing your stress and prioritizing your sleep, among others.

Flu shot

The flu vaccination can help reduce the likelihood of getting the flu or reduce the time spent having the flu.

Hot shower

Hot showers and steam can help reduce chest congestion and can clear stuffy nasal passages.

Getting outdoors can help your body prepare for cold and flu season

Get outdoors

There are so many benefits of simply going on a walk —even during colder weather. Increased stress can decrease immune response so it’s a good opportunity to clear your mind. Absorb some vitamin D from the sun while getting your exercise in. Lastly, the more cooped up you are, the higher the chance you’ll catch that cold going around.

Adequate sleep

Aim for 7-9 hours of sleep per night as inadequate sleep impairs your immune response.

Bonus: The Ultimate Immune Defense Day

Now, put all of your efforts together to holistically support your body and kick cold and flu season to the curb! Here’s an example of what that could look like.

Start your day by taking an elderberry supplement with a tall glass of water.
Whip up a 10-Minute Turmeric Golden Milk Recipe to enjoy while you’re getting ready for the day.
For breakfast, make some Caramelized Banana & Toasted Sunflower Seed Toast with a glass of fortified orange juice. This meal is high in copper, vitamin E, zinc, and vitamin D.
For lunch, cozy up with a Warm Roasted Butternut Squash Salad packed with vitamins A and C.
After lunch, bundle up and go on a long walk through a local trail to get some exercise, vitamin D, and fresh air.
Make a simple dinner tonight. Sheet Pan Dinner: Maple-Glazed Salmon with Sweet Potatoes is loaded with selenium, vitamin E, vitamin D, and vitamin A.
Wind down with a long, hot shower.
End your evening with a cup of decaffeinated green tea for your daily dose of L-theanine.
Last but not least, head to bed early for a full 7-9 hours of sleep.

References:

Akazawa, N., Choi, Y., Miyaki, A., Tanabe, Y., Sugawara, J., Ajisaka, R., & Maeda, S. (2012). Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women. Nutrition Research, 32(10), 795–799. https://doi.org/10.1016/j.nutres.2012.09.002
Kong, F.-K. (2009). Pilot Clinical Study on a Proprietary Elderberry Extract: Efficacy in Addressing Influenza Symptoms (Vol. 5). Retrieved from https://pdfs.semanticscholar.org/367d/1c92716b6be462f26dbfe6c223863dc78464.pdf
Kimura, K. L-Theanine reduces psychological and physiological stress responses. Biological Psychology 74 (2007) 39–45

Cold and Flu No More! Your Immune Support Guide