August 14, 2018 | Vanessa Leikvoll, Certified Holistic Health Coach, Client Wellness Manager
Co-Author: Melissa O'Shea, RD
Fall is fast approaching and for many of us, this means color-changing leaves, apple-picking, Halloween preparations, and cooler weather (especially in New England!) As the cooler weather drives us all back indoors, however, another Fall trait tends to creep up on us: the cyclical office flu. We all know what happens – the coworker next to you comes down with a cold, and then several days later, like a game of ‘Tag,’ two coworkers down the hall come down with a cold, and then you come down with a cold (‘tag, you’re it!). Next thing you know – Kleenex is being ordered in bulk, hand sanitizer bottles and wipes can be found at every corner, and coworkers go missing faster than a new set of pens.
So, what stands between your robust immune system and the risk of viral infection? While there is no single food, vitamin or supplement that can prevent or cure the common cold or flu, rest assured there ARE many ‘superfoods’ with immunity-boosting properties and general office wellness strategies that will help your body defend itself against winter cold and flu bugs and restore itself more quickly if you should become infected.
Below are some well-researched foods and simple wellness strategies that can help you and your coworkers beat (and prevent) the flu this Fall season.
‘Let Food Be Thy Medicine’:
Different foods contain different vitamins and minerals that are beneficial to the body in different ways. To simplify things, we have a compiled a list for you of immunity-boosting foods to incorporate into your cooking this fall season for optimal health.
Chicken Soup. Your grandmother may have been right all along! Chicken soup may actually help break up congestion and ease the flow of nasal secretions, according to research conducted several years ago at the University of Nebraska Medical Center. Researchers found that extracts made from batches of homemade soup inhibited certain white blood cells that trigger inflammation that could cause scratchy throats and phlegm. Most of the beneficial effect, however, is believed to come from inhaling the hot vapors suggesting that any hot soup or liquid might do the job.
Oranges and Orange Juice. Oranges and orange juice is perhaps one of Americans’ favorite sources of vitamin C. A glass of OJ is rich in folate and vitamin C – both key vitamins needed for a strong immune system. Despite the popular myth that mega doses of vitamin C can prevent the common cold, getting plenty of vitamin C may help shorten the duration of a cold or lessen the severity of the symptoms.
Sweet Potato, Pumpkin, Carrots, Kale and Spinach. Beta-carotene, found in deep orange, yellow and some leafy green vegetables, prevents germ invasions by maintaining the integrity of skin and aiding the membranes in the mouth, nasal passages, lungs and digestive tract to filter out invading microbes that make you sick. Beta-carotene also bolsters macrophages, the white cells that engulf and trap germs. Make sure you eat a variety of colorful produce every day. Not sure how to incorporate these into your meals? Cook them all together and build a ‘superfood bowl!’ Ask us about our new ‘Superfood Bowls’** program for more information and ideas and see the Edamame & Veggie Rice Bowl’ recipe we’ve included below!
Garlic. There are at least 13 compounds in raw garlic that boost immunity, according to herbal experts. Cooked garlic provides benefits as well, but eating fresh garlic is best. One raw clove per day is recommended but expect garlic breath and body odor. You may be able to get around the garlic breath with one of the many garlic supplements on the market but be cautioned that they vary in potency and quality. Adding crushed fresh garlic to salad dressing is an easy and healthful way to add garlic to your diet.
Walnuts. Omega-3 fats, the good fats found in fish and certain plant foods including flax meal, are abundant in walnuts. Omega-3 fats may increase the activity of phagocytes, the white blood cells that engulf and destroy germs in the body, according to researchers. Walnuts can pack on the calories, however, so limit intake to one ounce or about 14 halves per day. Switching to olive oil or canola oil can also help boost omega-3 intake
Honey. Honey has been a longtime remedy for soothing a sore and scratchy throat, often one of the first signs that a cold is coming on. In ancient times, honey was used medicinally to treat burns and dress wounds. New research has shown that honey is a source of antioxidants including carotenoids and flavonoids. Buckwheat honey and other darker honeys possess more antioxidant activity than light honeys.
Spicy Foods. Adding condiments like horseradish, chili, tobacco sauce or fresh garlic to food can act as a natural remedy by easing nasal and sinus congestion that often accompany common colds or flu. These condiments also add zing to food without adding unwanted sodium.
Now that you have a list of some delicious immunity-boosting foods, use this knowledge to build a ‘superfood bowl’ that as fun to make as it is to eat! Check out our Edamame and Veggie Rice Bowl recipe for a great on-the-go meal that can be made in bulk for the week and will help keep your body feeling good and strong against any common Fall flus!
Ways You Can Be a ‘Supercoworker’:
General Wellness Strategies for the Workplace
1. Wash your hands! The best way to fight the spread of bacteria is to kill it at the source. You can do this by washing your hands frequently throughout the day, especially after touching common things like door handles, light-switches, phones, pens and dishware.
2. Cover your coughs and sneezes. But not with your hands! Coughing and sneezing into your hands just transfers the bacteria onto your hands. Always cough or sneeze into your elbow or a Kleenex.
3. Advocate for health-promoting resources at work. Work with your Foodservice Team or HR Representatives to offer herbal teas in addition to coffee; have different Vitamin C tablets, cough drops, honey, lemon juice, and oranges available; and encourage coworkers to take breaks and find ways to reduce stress.
4. Get enough sleep. This is often overlooked but shorting yourself on sleep can reduce your body’s resistance to contagious illnesses like flu and colds. Scientists have found that sleep-deprived men produce only half the level of flu-fighting antibodies as men who got adequate sleep when tested 10 days after receiving flu shots. Help yourself and your coworkers out and aim for the generally recommended eight hours per night.
5. Stay active! People who engage in regular exercise or physical activity catch fewer colds and other respiratory infections.
A Health & Wellness Fair is a GREAT way to get everyone involved and educated on how to prevent the spread of common colds. Contact us today to find out about our different Registered Dietitian and expert-led health fair offerings that discuss antioxidants, superfoods, vitamins, and general wellness strategies for staying healthy this Fall, and all year long.