Wellness Blog
Tips to nip sickness in the bud, quick!
Falling sick doesn't just feel bad, it can totally disrupt your life, and often when you don't have time for it! Unfortunately, sickness can't always be avoided. Even with our best efforts to dodge illnesses, we might still end up catching a bug, or falling under the weather. The good news is, we can take certain steps to help us recover more quickly. Here is what to do when you're feeling sick or rundown:What to do when you feel sickUnderstand when you should see a doctor.First, you should have a good understanding of when you need to take yourself to the hospital or clinic. While it's true that many mild illnesses only require bed rest, hydration, and good nutrition for recovery, there might be cases where you would need more care and attention. Consult your doctor for better advice on what to do when you feel sick.Take the day offThe moment you feel yourself feeling under the weather, you should aim to get adequate rest. Don't force yourself to do more work! Yes, we're giving you the permission to call in sick at work, skip going to gym, and cancel other activities you have planned. While this can be challenging, by taking time out from your everyday activities, you're effectively keeping friends, family, loved ones, and colleagues safe from potentially getting sick through you.Load up on sleepGood quality sleep can really aid in your recovery (1, 2). Quality sleep allows the body to rejuvenate and power through any sickness. If you're wondering what to do when you feel sick, remember to get as much shuteye as you can.Drink plenty of fluidsWe tend to lose a lot of water when we're sick through vomiting, sweating, and diarrhea to name a few (2, 3). It's important to keep ourselves hydrated, so that our body functions normally while we're sick. On top of that, we also need to be constantly hydrated to flush toxins out of our body.Eat wellNeedless to say, you need to make sure you're eating properly when you feel the slightest hint of falling sick or have already fallen sick. But, what types of food do you eat when sick? Lay off that bag of potato chips. Instead, opt for broth-based soups, aromatic foods, herbal tea, fresh fruits, and even some garlic to fight off sickness (4, 5).Supporting immunity with supplementationBesides knowing what food to eat when sick, taking vitamins when you feel under the weather can help provide support for your immune system. However, always consult your doctor before taking any medication or supplements. Here's a list of some vitamins and minerals that might be helpful in getting you back up on your feet:ZincZinc supports the immune system by playing a role in the development and function of immune cells (6). People suffering zinc deficiency have increased susceptibility to infections (6).IronIron is important for the proliferation of immune cells (7).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin helps modulate immune response, and protects against malignant growths (8).AshwagandhaAshwagandha supports the immune system by acting as an adaptogen that helps the body's resilience to stress (9). It also improves cell-mediated immunity.ProbioticsStudies have shown that some strains of probiotics help modulate the immune system. They are of special importance for the intestinal immune system, affecting the growth of immune cells (10).B complexB vitamin deficiency has been reported to possibly affect the body's immune system. B12, specifically, helps support cellular immunity (11).Vitamin CVitamin C supports the immune system by playing a role in the production and function of immune system cells (12).Vitamin DVitamin D plays a role in modulating one's immune response. Vitamin D supplementation may help boost various immune cells (13).Fish oilOmega-3 fatty acids found in fish oil play a role in the activation of immune system cells (14).These nutrients and minerals help improve the immune system, aid in energy production, and help keep the body running in tip-top shape.The first step in answering the question of “what to do when you feel sick” is to prevent your condition from getting worse. You can do this by getting adequate rest and sleep, hydrating, and eating healthy foods. Of course, taking vitamins that support your immune system can also help. If you're looking for supplementation to help support immune health, Vitable can provide you with a personalised selection. Our vitamin subscription of custom vitamin packs can help you meet your daily vitamin requirements when paired alongside a healthy and well-balanced diet. Vitable also has a vitamin delivery service which you can enjoy - get your monthly pack delivered direct to your doorstep! Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics | B complex | Vitamin C | Vitamin D | Fish oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Sleep, Recovery, and Meta Regulation: Explaining the Benefits of Sleep (2015), Accessed on 11/21/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4689288/ 6 Ways to Bounce Back From Illness (2018), Accessed on 11/21/2021 on https://achs.edu/blog/2018/02/27/how-to-recover-from-illness-faster/ Cold Remedies: What Works, What Doesn't, What Can't Hurt (2021), Accessed on 11/21/2021 from https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403 Not Sure What to Eat When You're Sick? (2018), Accessed on 11/21/2021 from https://intermountainhealthcare.org/blogs/topics/live-well/2018/01/not-sure-what-to-eat-when-youre-sick/ The Best Foods to Eat When You're Sick (2021), Accessed on 11/21/2021 frin https://health.clevelandclinic.org/the-best-foods-to-eat-when-youre-sick/ Zinc and immune function: the biological basis of altered resistance to infection (1998), Accessed on 12/02/2021 on https://pubmed.ncbi.nlm.nih.gov/9701160/ Iron (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/iron Astaxanthin decreased oxidative stress and inflammation and enhanced immune response in humans (2010), Accessed on 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845588/ An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed on 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ Probiotics (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/probiotics B Complex (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/b-complex Vitamin C Plus (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/vitamin-c-plus Vitamin D and the Immune System (2011), Accessed 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ Effects of Omega-3 Fatty Acids on Immune Cells (2019), Accessed 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/ Biotin (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/biotin
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Keeping your immune system healthy in the new normal
Frequent handwashing and social distancing are just a couple of the many safety measures the world has taken on to ensure our safety during the pandemic. Living with a pandemic has taught us many things, including improving our sense of hygiene. Studies show that handwashing practices in both male and females have increased by 8 times or more per day (24). However, good hygiene practices can only do so much in preventing illness. It is important to ensure that our immunity remains strong. This can be done through healthy lifestyle practices, and making sure your body gets the nutrients it needs to shore up its immune system.Good hygiene supports immunityFrequent handwashing is an important measure against the possible spread of infectious diseases (24). Handwashing with soap and water for at least 20 seconds is our first line of defense in stopping the spread of infection (25). Nowadays, it's important to be aware of what you're coming in contact with, and what your body is being exposed to. Aside from frequent handwashing, practicing social distancing and masking up can help support your immune system's defenses in the new normal. On top of these safety measures, keeping our immune system healthy is vital in making sure we're protected from the pandemic.How does your immune system work?The immune system is a network of cells and proteins that are tasked to defend the body against any infection1. It is a complex system among whose components are white blood cells, antibodies, and the bone marrow (1).The best way to boost your immune system is to make healthy lifestyle choices: getting enough sleep with the right balance of physical activity, a healthy diet and sticking to a vitamin and mineral-rich diet can keep your immune system in great shape (2).You can support your daily diet by taking supplements to help maintain a functioning immune system. If you need some ideas on where and how to start choosing the right vitamins and minerals to suit your body's needs, read on.Supplements to help boost immunityZincThis mineral is essential in our body's many functions, including the production of energy, and fighting infections and healing wounds (3). Benefits of including zinc supplements in your diet include additional support and maintenance of your immune system through its antioxidant properties (4). Zinc deficiency can lead to the deficiency of T and B cells, which are essential to our immune system (5).IronIron is an important mineral that helps the body transport oxygen to different parts of the body (6) and is a component of enzymes critical to immune cell functions (7). Iron contributes to maintaining the immune system functions of the body by taking part in the proliferation and maturation of immune cells, generating specific responses to any infection the body might encounter (8).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a carotenoid with strong antioxidant and anti-inflammatory effects (9) that can help boost and maintain a healthy immune system. Due to its soluble state, astaxanthin's structure makes it a potent carrier of antioxidant enzymes that can help promote healthier immune system functions (10).Probiotics SBProbiotics are made up of live beneficial bacteria and yeasts that naturally live in our bodies (11). This collection of good bacteria makes up the body's microbiome, which is a diverse network of organisms that work on keeping the body healthy (11), helping boost our immune system's health.Vitamin B complexVitamin B complex is a collection of water-soluble vitamins that are essential for a lot of bodily functions, including detoxification (12). These vitamins can help maintain a healthy immune system as the combination assists in the proper activation of the body's adaptive immune responses, and boosting healthy immune functions (13). Most of these immune system booster vitamins can't be stored in the body, making regular consumption through food or supplementation is important (13).Vitamin CVitamin C or ascorbic acid is an antioxidant that is involved in keeping the body healthy. It boosts the process of generation and repair of body tissues, as well as preventing the body from getting infections (14). Vitamin C benefits include maintaining and supporting a healthy immune system by promoting various cellular functions in the body, such as wound healing and microbial killing (15).Vitamin DVitamin D is a fat-soluble vitamin that has various roles in the body, ranging from bone and muscle-building to reducing cancer cell growth (16). Vitamin D benefits include maintaining healthy immune system functions by boosting our immune cells: B cells, T cells and antigen presenting cells (17). If you feel that you are not getting ample amounts of vitamin D through your diet or exposure to sunlight, you can consider supplementation.Vitamin B12Vitamin B12, also called cobalamin, is an essential water soluble vitamin that is important in maintaining healthy cells (18). It takes part in the production of DNA and RNA, our body's genetic material. Vitamin B12 assists in healthy red blood cell production which can lead to sustaining healthy immune system functions in the body (19).Fish oilFish oil is a source of omega-3 fatty acids, which are needed by the body for many functions, including cell growth and muscle activity (20). These fatty acids cannot be manufactured in the body, and must be obtained from food (20). Omega-3 fatty acids boost immune functions in specific immune cell types (21).BiotinBiotin, or vitamin B7, is a crucial vitamin due to its role in cellular metabolism and survival (22). Biotin helps maintain the immune system by taking part in the immune system functions, boosting the maturation and responsiveness of immune cells (23). While biotin naturally occurs in the body, biotin supplements can help make sure you increase your intake of the nutrient. These are just some of the vitamins and minerals that you can incorporate into your everyday diet. It's important for our body to be able to adapt to the new normal. While the world may be practicing frequent handwashing and social distancing, our bodies still need a combination of consistent hygiene habits, exercise and a balanced diet.You can help complement your healthy diet with subscription vitamins from Vitable vitamins. You can personalise your daily vitamin packs according to your needs, including immune health. Vitable offers door-to-door vitamin delivery in Australia. Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Probiotics SB | B complex| Vitamin C | Vitamin D | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Better Health Content Team. “Immune system explained”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published December 17, 2017 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system. Accessed November 6, 2021. Nutrition Australia Content Team. “Supporting your immune system”. Nutrition Australia: NutritionAustralia.Org. Published on https://nutritionaustralia.org/division/qld/supporting-your-immune-system/. Accessed November 6, 2021. Health Direct Content Team. “Zinc”. Health Direct: Healthdirect.Gov.Au. Published on https://www.healthdirect.gov.au/zinc. Accessed November 6, 2021. Shakoor, H., Feehan, J., al Dhaheri, A. S., Ali, H. I., Platat, C., Ismail, L. C., Apostolopoulos, V., & Stojanovska, L. “Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?” US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 9, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415215/. Accessed November 6, 2021. Prasad, A. S. “Zinc in Human Health: Effect of Zinc on Immune Cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 3, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/. Accessed November 6, 2021. Nutrition Australia Content Team. “Iron”. Nutrition Australia: NutritionAustralia.Org. Published October 2014 on https://nutritionaustralia.org/fact-sheets/iron/. Accessed November 6, 2021. Pronschinske, J. “Support your immune function with good nutrition”. Mayo Clinic Health System: MayoClinicHealthSystem.Org. Published June 24, 2021 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition. Accessed November 6, 2021. Soyano A, Gómez M. “Participación del hierro en la inmunidad y su relación con las infecciones [Role of iron in immunity and its relation with infections]”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://pubmed.ncbi.nlm.nih.gov/10971835/. Accessed November 6, 2021. Davinelli, S., Nielsen, M., & Scapagnini, G. “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 22, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/. Accessed November 6, 2021. Fakhri, S., Nouri, Z., Moradi, S. Z., & Farzaei, M. H. “Astaxanthin, COVID ‐19 and immune response: Focus on oxidative stress, apoptosis and autophagy”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 4, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7436866/. Accessed November 6, 2021. Cleveland Clinic Content Team. “Probiotics”. Cleveland Clinic: My.ClevelandClinic.Org. Published November 3, 2020 on https://my.clevelandclinic.org/health/articles/14598-probiotics. Accessed November 6, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 6, 2021. Shakoor, H., Feehan, J., Mikkelsen, K., al Dhaheri, A. S., Ali, H. I., Platat, C., Ismail, L. C., Stojanovska, L., & Apostolopoulos, V. “Be well: A potential role for vitamin B in COVID-19”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 15, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7428453/. Accessed November 6, 2021. Health Direct Content Team. “Vitamin C”. Health Direct: HealthDirect.Gov.Au. Published March 2020 on https://www.healthdirect.gov.au/vitamin-c. Accessed November 6, 2021. Carr, A., & Maggini, S. “Vitamin C and Immune Function”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published November 3, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/. Accessed November 6, 2021. Harvard School of Public Health Content Team. “Vitamin D”. Harvard School of Public Health: Hsph.Harvard.Edu. Published March 2020 on https://www.hsph.harvard.edu/nutritionsource/vitamin-d/. Accessed November 6, 2021. Aranow, C. “Vitamin D and the Immune System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 1, 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/. Accessed November 6, 2021. Mount Sinai Content Team. “Vitamin B12 (Cobalamin)”. Mount Sinai: MountSinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin. Accessed November 6, 2021. Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. “Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 1999 on https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed November 6, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: MayoClinic.Org. Published on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed November 6, 2021. Gutiérrez, S., Svahn, S. L., & Johansson, M. E. “Effects of Omega-3 Fatty Acids on Immune Cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 11, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/. Accessed November 6, 2021. Harvard School of Public Health Content Team. “Biotin - Vitamin B7”. Harvard School of Public Health: Hsph.Harvard.Edu. Published March 2020 on https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Accessed November 6, 2021. Agrawal, S., Agrawal, A., & Said, H. M. “Biotin deficiency enhances the inflammatory response of human dendritic cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 13, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129763/. Accessed November 6, 2021. Dwipayanti, N. M. U., Lubis, D. S., & Harjana, N. P. A. “Public Perception and Hand Hygiene Behavior During COVID-19 Pandemic in Indonesia”. Frontiers in Public Health: Frontiersin.Org. Published May 13, 2021 on https://www.frontiersin.org/articles/10.3389/fpubh.2021.621800/full. Accessed November 7, 2021. Alzyood, M., Jackson, D., Aveyard, H., & Brooke, J. “COVID‐19 reinforces the importance of handwashing”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 14, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7267118/. Accessed November 7, 2021.
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Top tips to prevent the common cold
When we see people with a runny nose, sore throat, paired with coughs and sneezing, we immediately associate this with the common cold. The common cold is not typically regarded as something too serious, and we usually treat it with rest and over-the-counter medication.In medical terms, the common cold is a viral infection of your nose and throat (upper respiratory tract) which is most commonly caused by rhinoviruses (1). The virus can enter your body through the mouth or nose. It can be transmitted in droplets in the air, likely from an infected person's cough or sneeze. It can also be transmitted through objects and surfaces that come into contact with the virus (1).For adults, the suggested immediate action is adequate rest and an increase in fluids to help your body recover, but a visit to the doctor may still be necessary. Whilst children or newborns may experience a fever, or even difficulty breathing, in which case medical attention should be sough immediately.The flu vs. the common coldOften mistaken as a common cold, the flu is actually a more serious condition. The flu, caused by the influenza virus, mimics the symptoms of a common cold which can be indistinguishable (2). However, the flu is known to cause more serious complications. As such, the Australia Department of Health recommends an annual immunisation as the influenza virus is constantly changing, and vaccines change accordingly (3). It also recommends getting vaccinated during autumn as it can provide protection in time for peak influenza season, winter (3). However, you can opt for vaccination any time of the year as influenza can circulate in the community all year round (3). There is no cure for the common cold. While over-the-counter medicines can reduce the symptoms, you typically just need to let your body recover. And while antibiotics can fight off infections caused by bacteria, they don't work on the viruses that cause the common cold.How to prevent the flu and the common coldIf you already have a cold, you could simply try to relieve the symptoms with vitamin C or other natural remedies. It would typically take around 7 to 10 days to completely cure. However, there are several ways of reducing the chances of catching the common cold entirely.If there is anything we have learned and are continuing to learn from the ongoing COVID-19 pandemic, it is that good hygienic practices are a stellar defense against viruses. When we leave our homes and are exposed to the outside world, we tend to touch and interact with many surfaces and elements. This is a prime method of transmission of a virus.Avoid touching your mouth, nose, or eyes, as these are passages through which viruses can enter your body. When you get the chance, wash your hands, preferably with warm water and soap. Do this especially before eating or before interacting with people, particularly those who are more susceptible to the virus such as children, the elderly, or immuno-compormised (4).Keep your immune system robust and healthy. The immune system is our body's first line of natural defense against viruses and infections. You can start by maintaining a healthy diet and getting the right amount of sleep every night.The best remedy is prevention. Wherever possible, avoid situations where the likelihood of spreading the virus is higher. Avoid close contact with people who exhibit symptoms. Move away and cover your mouth and nose if you need to cough or sneeze, and wash your hands after. Cleaning surfaces is important to prevent further spreading. Finally, protect others by staying home if you are sick. This is as important as staying away from those who are sick.Combating the flu and common cold with supplementationWhile keeping your immunity up is best done with a healthy diet, we aren't always able to get the nutrients we need from the foods we eat. Supplements such as the following can help you achieve your daily requirement of nutrients to help manage the flu and common cold:ZincZinc supplements support healthy immune system function. A 2015 analysis of clinical trials found that zinc helps to reduce the length of colds when taken within 24 hours of symptoms starting (4). Vitable Zinc supplements are in the form of zinc citrate which is one of the most easily absorbed forms.Vitamin CAnother good support for immunity that most of us are probably familiar with is vitamin C. Commonly associated with the upkeep of a healthy immune system, it is said that this vitamin is not a sure fire way to prevent the flu or the common cold, but it can reduce the chances of catching it. Whilst vitamin C is not a cure if you already have a cold, studies evaluating its effectiveness during acute illness show, at best, an 8% speedier recovery — meaning you'll feel better 13 hours sooner during a typical seven-day illness (4). Vitamin C Plus from Vitable is paired with Rosehip extract that contains naturally occurring carotenoids as beta-carotene or lycopene. It supports and maintains healthy immune system function.ProbioticsVitable's Daily Probiotics are a premium blend of gut-friendly bacteria that can help support healthy immune function. Studies have shown that probiotics appear to support the body's immune system function (4).IronIron helps the immune system fight illness and helps maintain healthy immune system function. *Iron should only be taken if prescribed by your doctor.B complex and vitamin B12A deficiency of vitamin B in the body may affect immune system function (8). In addition, B12 helps support healthy immune system function.AshwagandhaAshwagandha from Vitable can help promote the body's response to stress. Our formulation contains ashwagandha as well as Ziziphus and Schizandra that are adaptogenic herbs helping the body's adaptation to stress.Not only are Vitable Australia's personalised vitamin packs customisable for your specific needs; they can also be delivered straight to your doorstep through our vitamin delivery services. While there is no cure yet for the common cold, this convenient, holistic vitamin supplements solution offered by Vitable is just what you need to fight it off when paired with a healthy and well-rounded diet.Find out more about other areas that the above supplements can help you with:Zinc | Vitamin C | Probiotics | Iron | B complex | Vitamin B12 | Ashwagandha*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Common cold. Published on https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605. Accessed Nov 8, 2021. CDC. Flu Symptoms and & Complications. Published on https://www.cdc.gov/flu/symptoms/symptoms.htm. Accessed Nov 8, 2021. Australian Department of Health. Influenza (flu) immunisation service. https://www.health.gov.au/health-topics/immunisation/immunisation-services/influenza-flu-immunisation-service. Accessed Dec 14, 2021. National Center for Complementary and Integrative Health. 5 Tip: Natural Products for the Flu and Colds: What Does the Science Say? Published on https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say. Accessed Nov 7, 2021. Health Essentials. Will Vitamin C or Zinc Help Me Get Over My Cold Faster? Published on https://health.clevelandclinic.org/can-immune-boosters-with-vitamin-c-or-zinc-help-my-cold/. Accessed Nov 8, 2021. Shawn Bishop. Probiotics May Be Effective in Preventing the Common Cold. Mayo Clinic. Published Feb 8, 2013 on https://newsnetwork.mayoclinic.org/discussion/probiotics-may-be-effective-in-preventing-the-common-cold/. Accessed Nov 7, 2021. Piedmont Healthcare. 10 Ways to Prevent the Cold and Flu. Published on https://www.piedmont.org/living-better/10-ways-to-prevent-the-cold-and-flu. Accessed Nov 8, 2021. Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficiency patients by methyl-B12 treatment. National Center of Biotechnology Information. https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed Dec 14, 2021
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The link between allergies and our immune system
We don't usually make a connection between the immune system and allergies. Often, we link our immune system with things like the flu, fevers, or generally, other illnesses. But the truth is, our immune system shares a very close relationship with allergies. Let's understand more about how the immune system is interconnected with allergies, as well as some basic tips on how to avoid common allergies.The relationship between our immune system and allergiesOur immune system is a complex network of cells, chemicals, tissues, and organs that is responsible for fending off any harmful pathogens that try to invade and harm our bodies (1). It is an important line of defense that keeps our bodies safe from illness. Allergies are our bodies' reaction when it comes into contact with a foreign substance that it considers harmful to the body (2). Allergies are usually characterised by inflammation and itching. In more severe cases, some types of allergies can prove to be fatal.Now, let's understand the relationship between our immune system and allergies. Allergies are caused by an overreaction of our immune system. When typically harmless substances manage to enter our bodies either through inhalation, consumption, or contact (3), our immune system might misjudge and consider these foreign objects as threats (4). When this happens, the body creates antibodies to attack these threats. As the immune system's antibodies attack these substances, the affected areas or parts become inflamed. This is what we call an allergic reaction. Allergic reactions tend to occur because of an overactive immune system (4). Overactive immune systems produce too many antibodies than necessary. This can prove to be an issue since it can lead to excessive inflammation in our airways or digestive tracts. Now that we know about the link between the immune system and allergies, let's talk about how to manage allergies.How to manage our immune system and allergiesHere are some basic steps that you can take to manage your allergies.Test for allergiesThere are many types of allergies such as ones triggered by dust, food, drugs, latex, and mould to name a few (5). Fortunately, there are tests that you can take so you can better identify what substances your immune system can possibly overreact to. Consult your doctor and get tested so you can come up with a plan on how to live a lifestyle that avoids your triggers.Avoid allergy triggersThe best course of action to avoid allergies is to limit your exposure to triggers altogether. Once you've identified possible allergens with your healthcare professional, you would be able to actively avoid making contact with them. Prevention is always better than cure.SupplementsYou can also consider taking supplements as a way to improve your immune system. As always, consult with your doctor first before taking anything.Here are some vitamins and minerals that can support immune system function when paired alongside a nutrient-rich diet:ZincZinc supports the immune system in fighting off pathogens (6).IronIron supports the immune system by playing a role in producing immune system cells (7).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin supports healthy immune system function by modulating immune response, and preventing certain kinds of inflammation (8).AshwagandhaAshwagandha is thought to be an immune system modulator, and has anti-inflammatory and anti-stress effects (9).ProbioticsCertain probiotic strains help modulate the immune system, contributing to quicker immune response (10).Vitamin B complexVitamin B deficiency may affect immune system processes (11).Vitamin CVitamin C supports the immune system by playing a role in the production and function of immune system cells (12).Vitamin DVitamin D deficiency is connected to higher susceptibility to infection (13).Vitamin B12Vitamin B12 helps promote healthy immune system response. A lack of this vitamin may inhibit the activity of immune cells (14).Fish oilOmega-3 fatty acids come from fish oil. These fatty acids help support healthy immune system function (15).The immune system and allergies are closely related. If you want to manage your allergies, ensure you take care of your immune system. Consult a doctor, avoid triggers, and consider vitamins ad supplements to manage deficiencies. Keeping your allergies at bay doesn't have to be a chore! Vitable vitamins can help you support immunity. Vitable's daily vitamin subscription ensures on-time vitamin delivery of your customised vitamin plan. Get started on your personalised vitamins in Australia today!Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics | B complex | Vitamin B12 | Vitamin C | Vitamin D | Fish oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Immune System (n.d.), Accessed 11/21/2021 on https://www.healthdirect.gov.au/immune-system Allergies (08/04/2021), Accessed 11/21/2021 on https://www.mayoclinic.org/diseases-conditions/allergies/symptoms-causes/syc-20351497 Allergies and the Immune System (n.d.), Accessed 11/21/2021 on https://www.hopkinsmedicine.org/health/conditions-and-diseases/allergies-and-the-immune-system Immune System Disorders - Fast Facts (2019), Accessed 11/21/2021 on https://www.allergy.org.au/patients/immune-system/immune-system-disorders-fast-facts Prevention (11/22/2018), Accessed on 11/21/2021 on https://www.nhs.uk/conditions/allergies/prevention/ Zinc (03/22/2021), Accessed on 11/30/2021 on https://ods.od.nih.gov/factsheets/Zinc-Consumer/ Iron (n.d.)., Accessed on 11/30/2021 on https://research.get.vitable.com.au/iron Astaxanthin decreased oxidative stress and inflammation and enhanced immune response in humans (03/05/2010), Accessed on 11/30/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845588/ Ashwagandha: Effects on Stress, Inflammation and Immune Cell Activation (last updated 03/18/2010), Accessed on 11/30/2021 on https://clinicaltrials.gov/ct2/show/NCT00817752 Probiotics (n.d.)., Accessed on 11/30/2021 on https://research.get.vitable.com.au/probiotics. B Complex (n.d.), Accessed on 11/30/2021 on https://research.get.vitable.com.au/b-complex Vitamin C Plus (n.d.), Accessed on 11/30/2021 on https://research.get.vitable.com.au/vitamin-c-plus Vitamin D and the Immune System (08/2011), Accessed on 11/30/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ Vitamin B12, Folic Acid, and the Immune System (07/31/2019), Accessed 11/30/2021 on https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6 Effects of Omega-3 Fatty Acids on Immune Cells (10/11/2019), Accessed on 11/30/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/ Biotin (n.d.), Accessed on 11/30/2021 on https://research.get.vitable.com.au/biotin
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Support your body's immunity with vitamin B12 supplements
As the world settles into living with a global endemic, staying healthy is a huge priority. But taking care of your health, from taking supplements for an immunity boost, to maintaining a good exercise routine, can be an overwhelming task. Taking vitamin B12 to boost your general health and wellbeing is a good way to start. But what is B12 and how does it support the immune system? Read on to find out more.The human immune systemAs humans evolved, a system that effectively identifies and neutralises threats in the body has always been present (2). Today, the human body's immune system as we know it has evolved into a complex network of cells, tissues, organs and chemicals spanning our entire body. Each part of the immune system plays a unique role in protecting the body from harmful elements such as bacteria, viruses, fungi, abnormal cells, and infections (1). The immune system is an organised network of defenses that keeps a record of every microbe and virus it has ever defeated. If your immune system is healthy, your body will be able to recognise and destroy that microbe before it can make you sick (3). Immunity keeps us healthy and able, giving us the freedom to explore and experience the world safely (4). Furthermore, a healthy immune system develops antibodies that give you immunity from diseases you've already had, or diseases you are vaccinated for (5).Taking care of your immune systemOur immune system often works quietly and in the background--a well-oiled machine that is designed to adapt to your environment and surroundings. However, if your body is unable to fight a harmful substance it encounters, it is more likely that your immune system is not working properly. An unhealthy immune system may also mount an attack against nothing, or continue to fight a substance that is long defeated. This results in autoimmune diseases and allergies (5).The best way to support your immune system is to make healthy lifestyle choices. There are simpler ways to keep yourself protected such as frequent handwashing, to protect yourself from harmful bacteria you come in contact with (6).Building good everyday habits such as getting regular quality sleep and drinking plenty of water can help maintain immunity. Sleep deprivation can affect the synthesis of protective proteins in your body that can fight infection, while dehydration can slow down your body's processes and lower your defenses (6).And last but not the least, get your recommended amount of nutrition to maintain a functional immune system. Your immune system needs the right amount of vitamins, minerals and antioxidants to support immunity. Adding bright, green and leafy vegetables into your diet is the best way to get these much-needed nutrients (6). Malnutrition or a deficiency of the nutrients your body needs can lead to lowered immunity and diseases (7).What is vitamin B12?If you are looking in particular for supplements to support your immunity, vitamin B12 or cyanocobalamin can be a good start. Vitamin B12 is one of the eight water soluble vitamins under the B-vitamins group, essential in red blood cell formation and DNA synthesis as well as in the functions of the body's nervous and immune systems (8). Vitamin B12 can mostly be found in animal products such as red meats, fish, eggs, cheese and milk (9). While there are some plant-based sources of vitamin B12 such as algae, most humans will get about 25% their vitamin B12 from animal foods (10).Vitamin B12 to boost immunityBenefits of vitamin B12 include regulation and maintenance of healthy immune system functions. Vitamin B12 plays an important role in cellular immunity, helping our immune system to self-regulate and stay adaptive when it comes to responding to foreign substances (11). B12 also works with folate in producing S-adenosylmethionine, a compound involved in immune functions that help maintain our body's cell membranes (12).Vitamin B12 deficiency can lead to a range of symptoms that include lowered energy, fatigue, neurological problems and the like (10). Since the body does not produce vitamin B12, it purely relies on our diet to provide our body its needs (9). If you feel you are at risk of deficiency, including vitamin B12 supplements into your diet can help you meet your daily requirement of said vitamin.Supporting your immune system with vitamin B12 supplements is possible through Vitable Australia. A busy lifestyle needs a little guidance, and a custom vitamin subscription that includes tailor-fit supplements to support your immunity can be just what the doctor ordered. Vitamin Australia offers personalised supplements with delivery right at your doorstep. Find out more about other supplements that can support immunity:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct Content Team. “Immune system”. Health Direct: Healthdirect.Gov.Au. Published April 2021 on https://www.healthdirect.gov.au/immune-system. Accessed December 4, 2021. Nicholson, L. “The immune system”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published October 26, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5091071/. Accessed December 4, 2021. Better Health Channel Content Team. “Immune system explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published December 17, 2017 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system#the-immune-system-and-microbial-infection. Accessed December 4, 2021. Kids' Health Content Team. “Immune System”. Kid's Health: Kidshealth.Org. Published October 3, 2019 on https://kidshealth.org/en/parents/immune.html. Accessed December 4, 2021. Cleveland Clinic Content Team. “Immune System”. Cleveland Clinic: My.Clevelandclinic.Org. Published February 22, 2020 on https://my.clevelandclinic.org/health/articles/21196-immune-system. Accessed December 4, 2021. Nutrition Australia Content Team. “Supporting your immune system”. Nutrition Australia: Nutritionaustralia.Org. Published September 25, 2020 on https://nutritionaustralia.org/division/qld/supporting-your-immune-system/. Accessed December 5, 2021. Pronschinske, J. “Support your immune function with good nutrition”. Mayo Clinic Health System: Mayoclinichealthsystem.Org. Published on June 24, 2021 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition. Accessed December 5, 2021. The Health and Food Supplements Information Service Content Team. “Vitamin B12 (Cyanocobalamin)”. Health and Food Supplements Information Service: Hsis.Org. Published March 20, 2017 on https://www.hsis.org/a-z-food-supplements/vitamin-b12-cyanocobalamin/. Accessed December 5, 2021. Better Health Channel Content Team. “Vitamin B”. Betterhealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed December 5, 2021. Natural Reference Values for Australia and New Zealand Content Team. “Vitamin B12”. Natural Reference Values for Australia and New Zealand: Nrv.Gov.Au. Published January 31, 2018 on https://www.nrv.gov.au/nutrients/vitamin-b12. Accessed December 5, 2021. Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. “Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published April 1999 on https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed December 5, 2021. Mount Sinai Health System Content Team. “Vitamin B12 (Cobalamin)”. Mount Sinai Health System: Mountsinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin. Accessed December 5 2021.
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How do probiotics help immunity?
The role of probiotics in digestive health is pretty well-known, but do probiotics help with immunity? Let's take a closer look at the relationship between probiotics and our immune systems.What are probiotics?There are millions of microorganisms living in our bodies. These microorganisms can range from bacteria, fungi (such as yeast), or protozoa (1, 2). They can be found in our gut, mouth, skin, reproductive organs, and lungs. Usually, when we think of bacteria and fungi, we consider these things to be bad for our health. However, there are good bacteria living in our bodies that help us with various processes in our bodies. They also defend us from the harmful effects of bad organisms that may damage our bodies. We refer to the friendly and beneficial microorganisms that live in our digestive systems as probiotics.Some of the most common types of probiotics are Lactobacillus, Bifidobacterium, and Saccharomyces Boullardi (1). Along with other friendly microorganisms, these probiotics promote healthier digestive function. However, we can also take probiotics for immunity.Benefits of probiotics for immunityProbiotics support the improvement of overall immunity, and a stronger and faster immune response (2).Some probiotic strains have been shown to be capable of modulating the immune system and its response to outside threats (3, 4). In addition, probiotics themselves have been shown to work in tandem with the immune system when responding to outside threats (3). When there is an unhealthy balance of bacteria in our bodies, probiotics secrete protective substances to prevent major diseases and complications from developing (4). Multiple studies also suggest that some strains of probiotics help curb the side-effects you might experience when you are taking antibiotics (4). Since the nature of antibiotics is to kill off bacteria, it might also indiscriminately target good bacteria. This might end up doing more harm than good since the body needs a healthy balance of good and bad bacteria. Probiotics like L. rhamnosus helps prevent the negative side effects that come with taking antibiotics (6).Where can I get probiotics for immunity?Here are some common sources of probiotics for immunity:Cultured and fermented foods (5)Fermented and cultured foods are great sources of probiotics. Opt to add food such as yogurt, kefir, sauerkraut, kefir, tempeh, kimchi, miso, kombucha, pickles, traditional buttermilk, nato, and cheese (certain types) to support your immunity.SupplementsThere are cases where we might not get enough probiotics from diet alone. This might make it difficult for us to get the adequate amount of probiotics we need to support our health from our food. In cases like these, you may want to consider taking probiotic supplements to support immune health.Vitables' Probiotics support a healthy digestive system and help with immune system function. It's more important now more than ever that we make sure that our immune systems are always functioning at their best. Vitable Australia's vitamin subscription service makes supporting your immunity that much easier. Sign up now to experience the convenience of receiving vitamin packs and custom supplements in Australia today.Find out more about other supplements that can support immunity:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Probiotics: What You Need to Know (2019), Researched Dec 9, 2021 from https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know Probiotics (n.d.) Researched Dec. 9, 2021 from https://my.clevelandclinic.org/health/articles/14598-probiotics Probiotics and Immune Health (2014) Researched Dec. 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/ Should You Take Probiotics (2019) Researched Dec 9, 2021 from https://www.health.harvard.edu/staying-healthy/should-you-take-probiotics How to Get More Probiotics (2020) Research Dec. 9, 2021 from https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics Probiotics (n.d.). Researched Dec. 23, 2021 from https://research.get.vitable.com.au/probiotics
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B Complex for immunity: What you need to know
Keeping your immunity up is essential to ensure you can go about your daily routines without being impacted by illness. Part of maintaining good immune system function is making sure it gets all the nutrients it needs to perform optimally. Among these vital nutrients are the vitamins that make up B complex. Why should you take B complex for immunity? Read on to find out.What is B complex?B complex, or the B group of vitamins, is made up of eight B vitamins that are important for various bodily processes (1).These water-soluble vitamins cannot be stored in the body. This means that we need to regularly replenish our stores of B complex from the foods we eat, or from supplements (2).Activated B complex contains15 mg of Thiamine Hydrochloride (Vit B1), 15 mg Riboflavin (Vit B2), 18 mg Nicotinamide (Vit B3), 45 mg Calcium Pantothenate (Vit B5), 10 mg Pyridoxine Hydrochloride (Vit B6), 0.25 mg Folinic Acid (Vit B9), 0.12 mg Mecobalamin (Vit B12), 25 mg Inositol, & Choline.B complex for immunityCertain B complex vitamins support healthy immune system function in a variety of different ways. A deficiency of vitamin B has also been found to affect immune system processes (1).Folinic acid (Vitamin B9) and vitamin B12 (cyanocobalamin) are important for maintaining optimal activity in immune cells (3). B12 acts as an immunomodulator for cellular immunity (1). Both also support chemical processes which aid in general health and well-being, helping prevent health problems such as systemic and vascular inflammation.Vitamin B6 (pyridoxine) is required in the body to help keep your immune system healthy. Having a healthy immune system helps prevents conditions such as anemia (4). A deficiency of vitamin B6 may result in this condition, which is when the red blood cells become unhealthy and are unable to carry adequate oxygen throughout the body. Insufficient oxygen in the blood affects healthy immune system function.Sources of B vitaminsWe need B complex because it helps maintain and support a healthy immune system, which helps our body function well. Fortunately, the B group of vitamins can be found in many foods. Good sources of vitamin B6 include cereal grains, legumes, and vegetables.B9 can be found in poultry, eggs, and cereals. All bread sold in Australia (except for organic bread) is also fortified with B9 (2).B12 is only found in food from animal sources, such as liver and meat (2). This means that people with vegan diets may need supplements to help them have a healthy immune system.In the event you don't get enough of the B group of vitamins from your diet, try taking supplements to make sure you have the sufficient amount of B complex for immunity.Strengthening your immune systemAlongside eating healthier, and getting supplements for an immunity boost, here are some other ways to strengthen your immune system (5):Get enough sleepGetting enough sleep helps your body in fighting off infection.ExerciseThe body functions optimally with a healthy amount of physical activity. Ten to thirty minutes a day of exercise can help you increase resilience.MeditationTaking a few minutes to center yourself in the present can help lower your heart rate and blood pressure, as well as reduce anxiety. These also help support your immunity.Get your daily vitamin packs from Vitable. Sign up to get your own vitamin subscription box. These monthly packs contain personalised vitamins for your specific health needs. Make use of your vitamin delivery in Australia to get your vitamin packs delivered to your doorstep.*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Vitable. “B Complex”. Vitable. Published n.d. on https://research.get.vitable.com.au/b-complex. Accessed Jan 13 2022. Better Health Channel. "Vitamin B." Better Health Channel. Reviewed May 14 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Jan 13 2022. Mikkelsen, K., Apostolopoulos, V., "Vitamin B12, Folic Acid, and the Immune System". Nutrition and Immunity. Published July 31 2019 on https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6. Accessed Jan 13 2022. Mayo Clinic Staff. "Vitamin B-6". Mayo Clinic. Published Feb 3 2021 on https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468. Accessed Jan 13 2022. Cleveland Clinic. "Strengthen Your Immune System With 4 Simple Strategies". Cleveland Clinic. Published April 13 2020 on https://health.clevelandclinic.org/strengthen-your-immune-system-with-simple-strategies/. Accessed Jan 13 2022
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Immunity essentials: Vitamins to support immunity
How do you avoid or reduce the frequency of illness to your body? Vitamins could be the extra support you need to increase your body's immunity. There's no doubt about it, the health and wellness industry has boomed in the last few decades where people's attitudes towards their own health have drastically changed. As the population grows and the average person's lifespan increases, it's becoming increasingly important to maintain health at all ages. Some of the most common health practices include exercising more, eating better, paying more attention to physical and mental health, and even seeing doctors and naturopaths more regularly as a preventive, rather than simply a reactive, measure to health (1). One pathway to strengthened immunity is catching up with these traditional health-guarding practices: including adding supplements into your daily health regimen that include vitamins to support immunity.The focus of this article is to tackle how to make the most of vitamins to support immunity, especially if you are new to supplementation, and how it can support your current health practices. Read on to discover more about immunity-support vitamins and how to choose the best combinations for you. Understanding immunity, first and foremostBefore we get into the specifics of vitamins to support immunity, it's important to first understand what immunity is in the first place. Our immunity, otherwise known as the body's immune system, is your first line of defence against infections and illnesses. In the most basic terms, the immune system is composed of several parts including organs, tissues and cells (also known as white blood cells), that all work together to fight off threats to our health when disease-carrying substances enter the body. Our immune system protects us from bad bacteria, viruses, parasites and never stops working (2). The body is usually able to maintain a strong immunity on its own, but there are environmental and lifestyle factors that can weaken our immune system. For example, a lack of quality sleep is a common culprit of compromised immunity. It's through sleep that the body recovers and repairs itself from the day's stresses, and if we're unable to clock in enough hours of quality nighttime sleep, our body starts a new day still being tired, stressed, and less resilient. The immune system needs to refuel its resources during sleep to be able to fully protect us. Other factors such as excess body weight, chronic stress, psychological pressures, a nutrient-deficient diet, and excessively stressful work, school or social environments can also contribute to the depression of our immune system (2).Fortunately, there are ways to push back against the potential causes of a compromised immune system. There are conscious choices one can make to put immune system care at front and centre, the most recommended of which are adjusting one's diet and exploring proper supplementation that is focused on providing you with vitamins to support immunity.Getting vitamins to support your immunity from a healthy dietMost of us are familiar with citrus fruits as a staple food group when it comes to getting your daily source of immunity-strengthening Vitamin C. But apart from your oranges, lemons and grapefruit, did you know that you can also get Vitamin C from dark leafy greens like kale, spinach and Brussels sprouts (3)? Additionally, strawberries, potatoes, bell peppers and tomatoes are also excellent food sources for immunity-building (3). As you can see, food sources of Vitamin C are plentiful. Keeping your pantry well-stocked with at least one or two of these foods and regularly incorporating them in your meals can make a big impact on your immune system strength. However, despite the ubiquity of Vitamin C as the body's number one vitamin necessary in immune system health, it may be difficult for many to get their daily dose of this superhero of immunity support vitamins for two reasons.The first is that although eating a well-balanced and nutritious diet is ideal, the reality is that many people eat more unhealthy or processed foods for meals, for a variety of reasons such as time restraints and the high cost of quality produce. Secondly, Vitamin C-rich foods may exacerbate existing health conditions in some, the effects of which may be deterring them from eating a Vitamin C-rich diet. For example, citrus fruits can make acid reflux worse, or how some Vitamin C-dense veggies can cause bloating or indigestion in some (3). If you relate to these concerns, worry not as eating a healthy diet is not the only way to get enough vitamins to support immunity. Taking vitamins to support immunity There is also supplementation, a daily health practice that is easy to maintain and personalise. In order to fill in the gaps left behind by diet and to safely address concerns about adverse reactions to eating certain foods, taking supplements of immunity support vitamins is a sustainable option. We've only talked about Vitamin C so far as the go-to vitamin for supporting immunity. In truth, there are more than 10 vitamins and minerals that can all contribute to immune strength, and all of them can be taken in the form of supplements (3). Vitable Australia is a company that is trusted by Australians to fulfil their growing need for vitamin and mineral supplements. We list down the most recommended minerals and vitamins to support immunity provided by Vitable Australia below. ZincZinc is not naturally produced by the body, which means we do have to consume it in food or through immunity support vitamins. This mineral is found primarily in animal meats and shellfish, but it can also be found in vegetarian-friendly sources like beans and yogurt (3). Zinc is known to play a key role in maintaining a healthy immune system (5).IronIron is needed for the rapid increase of all cells in our body, this includes those in the immune system (6). You can find iron mostly in red meats but it's also present in poultry, sardines, mussels, beans, broccoli, and kale (3). The role of iron in our bodies extends to supporting the immune system as it protects us from illness hence ensuring that it maintains this function for the entirety of our lives (3). Vitamin DVitamin D comes from both food sources like salmon and tuna plus other Vitamin D-fortified foods, as well as healthy sun exposure. However, with Australia being a country of four seasons and with the concerns of maintaining a healthy diet as explained above, it's easy to see how an immunity-related Vitamin D deficiency can be a common concern for Australians. Vitamin D supplements comehelp maintain healthy immune system function in case of a lack of sun exposure or dietary deficiencies (3, 4).Supplementation is probably the best approach to take to ensure that you get all of the essential vitamins to support immunity. Along with vitamin C, vitamin D, zinc, and iron, here are some other supplements that support optimal immune system function: astaxanthin, ashwagandha, probiotics, vitamin B complex (including vitamin B12 and biotin), and fish oil.Vitable's vitamin subscription allows you to customise your own personalised vitamin packs to help you reach your health goals. With this, it's easy for you to get the supplements you need to support your immune system's health. Oh, and you can also have your personalised vitamin packs delivered right to your door in Australia and surrounding territories!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Houston Methodist. “6 ways to boost your immune system”. Houston Methodist. Published December 14, 2021, on https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/. Accessed February 18, 2022. 2. Harvard Health Publishing. “12 ways to keep your brain young”. Harvard Health Publishing. Published February 15, 2020, on https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/. Accessed January 12, 2021.3. Cleveland Clinic. “8 Vitamins & Minerals You Need for a Healthy Immune System”. Cleveland Clinic. Published December 4, 2020 on https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Accessed January 12, 2021.4. Gisela Valencia. “Three vitamins, minerals to boost your immune system and fight COVID-19”. Florida International University. Published November 23, 2020 on https://news.fiu.edu/2020/three-vitamins,-minerals-to-boost-your-immune-system-to-fight-covid-19. Accessed January 12, 2021.5. Vitable. “Zinc”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/zinc. Accessed January 12, 2021.6. Vitable. “Iron”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/iron. Accessed January 12, 2021.
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Strengthening immunity: how to prevent cold and flu in winter
Winter is coming, and so do the chills and flu.Winter may be quite challenging for people who are more susceptible to colds and flu. While the two respiratory conditions share symptoms, like fever, cough, chills, sore throat, sneezing, stuffy nose, and tiredness (1), the flu is deemed more serious than the common cold. The influenza virus, which causes the flu, tends to spread during the cold season, in April to October (5). It typically peaks in August. While most cases tend to resolve within a few days, it's wise to take preventive actions. If you want to answer the question, “how to prevent cold and flu in winter?”, consider the following tips:Practice good personal hygieneThe influenza virus tends to travel through the air in droplets. When an infected person coughs, sneezes or talks, you can inhale the droplets or pick up the germs from an object contaminated by droplets.One answer to the question, how to prevent cold and flu in winter, is to practice good personal hygiene (3). Wash your hands frequently and refrain from touching your eyes, nose, and mouth. Washing your hands routine must be thorough. Follow this quick 4 step process to ensure you've cleaned up well. Wet your hands, use soap and rub the soap all over your hands. This exercise should include scrubbing the top of your hands, between your fingers and definitely, under the nails. Don't forget to completely rinse your hands with water, and dry them afterwards on a clean towel. This entire process takes twenty to thirty seconds (6) and is not to be missed.Avoid transmitting the virus to othersBecause the flu spreads easily through droplets containing the virus, it is also important to safeguard those around us (5). If you have the flu, avoid sharing cutlery, plates, towels, and other personal belongings. It also helps to regularly clean surfaces that other people may come in contact with, such as keyboards, phones, and door knobs.Part of avoiding transmission is covering your mouth and nose with a tissue whenever you cough or sneeze. On the other hand, avoid close contact with people with visible flu symptoms.Keep healthyIt also helps to practice good health habits, like eating a balanced diet, drinking enough fluids, getting adequate sleep, and staying active. These actions help build a healthier immune system.Consider supplementsIn addition to practising positive health habits, you might also want to consider supplements to strengthen your all-round health and well-being during the winter season. If you're wondering how to prevent cold and flu in winter, here are some supplements to consider: ZincZinc is an essential trace mineral that supports the immune system and helps defend against invading bacteria and viruses (4). Studies show that zinc intake is linked to a significant reduction of common cold symptoms (7).IronWhile it is commonly associated with red blood cell production, iron also supports cells in the immune system. Studies suggest a link between iron deficiency and impaired T-lymphocytes, a type of white blood cell that plays an important role in proper immune system function (8). *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a naturally-occurring carotenoid eaten by marine organisms. It is a powerful antioxidant and anti-inflammatory substance that supports overall immune system function (12).AshwagandhaAshwagandha is a medicinal herb in traditional Indian medicine known for its rejuvenation properties. Since prolonged stress can impair the immune system, the herb increases a person's resistance to fatigue and supports healthy sleep, helping the body and mind recover more quickly from stressful situations, such as winter flu symptoms (13). Probiotics SBStudies suggest that some probiotic strains are capable of supporting the immune system and exerting certain properties that contribute to a healthy immune response (14). Vitable's Probiotic SB combines three strains of gut-friendly bacteria to restore good bacteria and ease digestive symptoms.B complexLike ashwagandha, vitamin B supplements play an important role in stress management. Vitamin B5 works with other B vitamins to enhance the body's stress response and restores depleted nutrient levels (15). Vitamin CVitamin C or ascorbic acid is one of the most popular vitamins to boost your immune system. It stimulates the production of white blood cells and supports the cellular function of the innate and adaptive immune systems (16). Vitamin DVitamin D is a fat-soluble vitamin that supports the immune system's response against bacterial and viral agents. Studies suggest that a vitamin D deficiency can compromise the integrity of the immune system and possibly cause unwanted immune responses (9). Daily probioticsVitable's Daily Probiotics contains Bifidobacterium lactis, Lactobacillus acidophilus, and Lactobacillus rhamnosus. All of these support the healthy functioning of the digestive system. Vitamin B12Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays an important role in energy production. At Vitable, our single-dose vitamin B12 supports energy production, nervous system health, and brain function.Fish oilFish oil contains omega-3, a powerful polyunsaturated fat, that can decrease the risk of cardiovascular disease and stroke. It lowers triglycerides, increases good cholesterol, and improves blood pressure (10). BiotinBiotin is a water-soluble vitamin known for metabolism of fatty acids but can also support the immune system. Studies show that biotin deficiency may be linked to lower functions of certain immune cells and an enhanced inflammatory response (11).If you're looking into vitamin and mineral supplements to boost your resilience against flu and cold this winter, consider Vitable Australia. We offer a monthly vitamin subscription where you can create custom vitamins for your health needs and goals. We even have vitamin delivery services covered, so you can receive your vitamin packs in Australia conveniently!*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Influenza (flu). https://www.mayoclinic.org/diseases-conditions/flu/symptoms-causes/syc-20351719 National Institute of Aging. Flu and Older Adults. https://www.nia.nih.gov/health/flu-and-older-adults Centers for Disease Control and Prevention. Healthy Habits to Help Prevent Flu. https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm National Institutes of Health - Office of Dietary Supplements. Zinc. https://ods.od.nih.gov/factsheets/Zinc-Consumer/ HealthDirect. Flu Trends in Austrlia. https://www.healthdirect.gov.au/flu-trends-in-australia ACT Government. Winter wellbeing and flu. https://www.health.act.gov.au/about-our-health-system/population-health/winter-wellbeing-and-flu Vitable. Zinc. https://research.get.vitable.com.au/zinc Vitable. Iron. https://research.get.vitable.com.au/iron Vitable. Vitamin D. https://research.get.vitable.com.au/vitamin-d Vitable. Fish Oil. https://www.get.vitable.com.au/blog/important-benefits-of-omega-3-fish-oil-supplements Biotin. https://research.get.vitable.com.au/biotin Astaxanthin: The key to a new you. https://www.clinicaleducation.org/resources/reviews/astaxanthin-the-key-to-a-new-you/ What is Ashwagandha. Cleveland Clinic. https://health.clevelandclinic.org/what-is-ashwagandha/ Probiotics. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/14598-probiotics Vitamin B-complex. PeaceHealth. https://www.peacehealth.org/medical-topics/id/hn-2922005 Vitamin C. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
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