Winter is far less than a wonderland when you’re feeling under the weather with a cold or flu or debating whether to get your flu shot.
Research indicates several methods for maintaining overall health during the chilly months without having to be poked by a needle or open your wallet for more temporary flu or cold relief. From sprinkling berries on your oatmeal to adding honey to your tea, read on for some simple ways—backed by newly published studies—to boost your immunity by eating clean and raising your mood so you can head out to build a snowman.
Go nuts for cocoa
Cold weather can increase blood pressure since lower temperatures cause the constriction of blood vessels. Higher blood pressure could increase your chances of suffering a stroke or heart attack while, for example, shoveling the sidewalk. However, according to a recent study, heading indoors to warm up with a cup of hot tea may be just what your doctor ordered. Researchers in Australia studied ten years of data from 20 studies to discover those who consumed chocolate rich in flavanols once daily for several weeks experienced a small drop in blood pressure of around two to three points.
Since scientists were investigating a range of studies, they couldn’t recommend a particular amount but encouraged moderate consumption of cocoa products rich in flavanol.
The participants who experienced a blood pressure drop consumed between three and 100 grams of cocoa or dark chocolate, which contained between 30 and 1,080 milligrams of flavanols.
Learn about sharing
A recent study shows you’re likely to eat more antioxidants-rich vegetables when offered a variety. When 66 healthy individuals were served a meal that included snap peas, broccoli, and carrots, they consumed more veggies overall than those presented with only one type, according to the Journal of the Academy of Nutrition and Dietetics.
By joining a Community-Supported Agriculture (CSA) farm-share program, you’ll enjoy a healthy harvest of various vegetables — even mid-winter. Find a local one at localharvest.org.
Add a touch of honey
Maybe Winnie the Pooh was onto something. According to a study from Israeli researchers, honey is the healthiest way to soothe a nighttime cough.
While the pediatric team focused on upper respiratory infections in 300 children ages one to five, the author of the study, Herman Avner Cohen, MD, said honey could be considered an effective and safe alternative to cough syrup for those over age 1. Unless you are concerned about the consumption of calories — honey contains around 22 calories per teaspoon — there is no reason not to try a teaspoon or two (the effective dosage in the Pediatrics study) as a component of eating clean and remaining healthy.
The advantage of açai
Açai, a purple berry found in Brazil and other southern climates, might be one of the best at fighting the oxidative stress that can result from an immune system impaired by winter. In a recent experimental gerontology issue, Emory University researchers used fruit flies to show how açai beats such supplements as coenzyme Q10, lutein, and vitamins to maintain a better quality of life and extend the life span.
Sunshine in edible form?
Although the long, frigid winter days can harm mental health, you don’t necessarily need a trip to the tropics to reset your ‘happiness clock.’ Help could be right around the corner, right in your kitchen, per research presented at the American Chemical Society’s August 2012 meeting. Scientists discovered the chemicals in raspberries, blueberries, and strawberries, along with other foods, mimic the effects of valproic acid, a drug prescribed for individuals suffering from manic-depressive mood disorders. If you are unable to find fresh berries at your local market, frozen ones will work just fine.
Lastly…just breathe
Meditation’s power goes far beyond peace of mind. You are already aware that meditation and exercise are good for your overall health. However, research reveals the one-two punch of these lifestyle choice types can knock out the common cold. When doctors in Wisconsin studied 149 adults — primarily white women around age 60 — they found those who exercised (in a group for two-and-a-half hours weekly and at home for 45 minutes daily) were less likely to contract upper respiratory infections than the control group.
The health groups’ jobs were also likely to suffer from illness: The meditators missed 32 days of work, and the exercises missed just 16 — compared to 67 missed days in the control group. Then, instead of stocking up on cold meds for the winter, you may be better off with a comfortable meditation cushion or a new pair of exercise shoes.
