Winter is fast approaching, as made apparent by the recent drop in temperature with the cooler mornings and evenings. By now, you thinking about your health and how to remain optimal over the cooler months. If you don’t have a plan of action yet. We are here to provide you with some quick practical tips for keeping you and your family healthy this winter.
Zinc
According to many pharmacists, zinc is the single greatest dietary supplement. Zinc is a vital nutrient for healthy immune function, energy, and metabolic regulation. Additionally, Zinc deficiency often means poorer absorption of zinc from high-zinc foods. A 2013 review on Zinc for treating the common cold showed once it was administered, zinc reduced the symptoms within 24 hours, and ultimately lessened the duration of the cold. The review identified zinc lozenges were widely studied, and at doses of 75 milligrams per day or higher yielded best results.

Practical Advice:
• Am I deficient? Call into the studio for a quick test or your local pharmacy should also offer a zinc test. Other signs are: white spots on your nails, suppressed immunity and infertility.
• Include foods like red meat, chicken, Cashews, Oysters, and other seafood (crab, lobster, mussels) chickpeas and pumpkin seeds
• Try supplementing with Be Pure’s product – Zinc Restore.
• Men should aim to acquire at least 14 milligrams per day (key for male reproductive health), and women should aim for 8 milligrams.

Vitamin D
The Vitamin is mostly obtained through direct sunlight, but also from foods like oily fish and walnuts. A study this year reported that Vitamin D is essential in protecting against respiratory infections and in the prevention of the common cold. Additionally, It is believed Vitamin D boosts levels of antimicrobial peptides (natural antibiotic) in the lungs, warding off the infection.

Practical Advice:
• Increasing intake of oily fish, walnuts, eggs and liver.
• Expose your skin to sunlight for at least 10min/ day
• To obtain sufficient amounts of the vitamin through diet alone is tough so it is key especially through the winter months to supplement.

Echinacea
Echinacea is known for its effects on treating the common cold, A 2014 study concluded that Echinacea reduced the chances of catching a common cold by 58%. It can also reduce its duration by 1 ½ days.
Practical Advice:
• Try supplementing with Echinacea Capsules. A good New Zealand brand we suggest is Kiwiherb. You can find them at www.kiwiherb.co.nz

Vitamin C
When we think Winter, Vitamin C is always at the top of people’s list for treating the common cold and its symptoms. In 2013, a review of dozens of studies on the effects of Vitamin C in treating the common cold found that it reduces the duration by up to 8% in adults, and 14% in children. This translates to approximately 1 less day of symptoms, in a cold that persists for a week. The studies also found those people under intense physical stress through an exercise like marathoners and skiers, were about half as likely to get colds as those who did not supplement with Vitamin C. Vitamin C works as an antioxidant to protect our bodies from damage.

Practical Advice:
• Dose with a minimum of 200 milligrams daily from different sources.
• Include these foods to ensure a diet rich in Vitamin C: Blackcurrants; Broccoli; Kiwi fruit, Citrus fruits.
• Supplement with BePure’s Super Boost C. Highest quality source of vitamin C I have found.