During winter, in addition to maintaining good hygiene, it’s important to ensure optimal immunity to help fight off germs. While we tend to associate colds with winter, it is viruses that cause colds, not cold weather.
We’re more susceptible to cold and flu during winter because people are indoors more often, creating more opportunities for contact, and for viruses to spread. And the cold, dry air and lower humidity of buildings provide an ideal environment for viruses, which seem to thrive in drier conditions.
Maintaining good overall health is key to making sure our body’s immunity is at the top of its game, says Dr Vincent Candrawinata (of the ‘Ask Dr Vincent’ podcast series).
“Managing inflammation in the body is important because it can reduce the severity of cold and flu as well as the duration,” he said, adding that a healthy diet is one way to approach this.
An anti-inflammatory diet is one that includes lots of fruits and vegetables, as these include fibre and antioxidants, as well as omega-3 fatty acids from foods such as fish.
Foods that contain vitamin C, zinc, selenium and iron are suggested by Cleveland Clinic.1 One way you could easily include them in your diet is by throwing fruit and vegetables into smoothies or soups.
Nutrition Australia recognises the growing evidence of the role of the microbiome in supporting immune health.2
“It’s estimated that around 70-80 per cent of the immune system is located in the gut”, nurse and nutritionist Madeline Calfas said. “There are multiple strains of bacteria that produce butyrate – a short-chain fatty acid – that maintains immune homeostasis and decreases inflammation. By taking a quality probiotic with a diverse range of [beneficial bacteria strains], the better equipped your immune system will be to deal with all types of pathogens. Even if you do get sick, the intensity and duration of your illness will be less.”
The Cleveland Clinic recommends that it’s best to take in nutrients from foods rather than supplements.
The Pharmacy Guild of Australia suggests that those whose diet is inadequate should talk to their pharmacist about vitamins, minerals and supplements (VMS) that may be appropriate.
A recent review examined the preventative role of vitamin D, echinacea, vitamin C and zinc. It showed that regular vitamin C supplementation (1g to 2g/day) reduces the duration and severity of the common cold. It also found zinc supplementation may shorten the duration of colds by about 33 per cent. The review noted that patients may be instructed to try zinc within 24 hours of the onset of symptoms.3
Vitamin D supplementation was found to protect against the cold while taking echinacea extract (2400 mg/day) as a preventative treatment over four months appeared to be beneficial for preventing and treating the common cold.4
Pharmacists’ role in immune strengthening
Administering a flu vaccine for the best protection against the influenza virus is a service that pharmacists can offer, along with reminding their customers of the importance of hand washing, staying at home while sick and other measures to limit the spread of these illnesses, says Kerri Barwick, Pharmaceutical Society of Australia General Manager Education, Training and Knowledge Development.
Community pharmacists have an important role in counselling and advising patients on the use of all complementary medicines, including vitamin supplements and probiotics, she adds.
“There are some products available that fit this requirement, but many that don’t, and we want to ensure the use of evidence-based medicine in the pharmacy,” Ms Barwick said.
The Pharmacy Guild also believes it is essential that consumers have access to objective, informed advice about all complementary medicines.
“Staff play an important role in providing advice to consumers about their use, and possible interactions with other medicines,” the Guild said.
“Pharmacists, as health professionals, have a duty of care to be aware of available clinical evidence that supports the therapeutic and marketing claims made about all products sold in their pharmacies.
“The Guild also acknowledges that it’s the decision of individual pharmacy proprietors to stock a range of these medicines to meet customer needs. In doing so, consumers have access to trained pharmacy staff who are aware of the different levels of evidence for these products. They can discuss health needs, advise and assist with making an informed decision before purchasing products.”
References:
- clevelandclinic.org/2022/10/19/how-to-build-up-your-immune-system-for-winter/#:~:text=You%20also%20want%20to%20make,with%20your%20healthcare%20provider%20first.
- https://nutritionaustralia.org/division/nsw/5-key-nutrients-to-beat-cold-weather-blues/
- Rondanelli M, Miccono A, Lamburghini S, Avanzato I, Riva A, Allegrini P, Faliva MA, Peroni G, Nichetti M, Perna S. ‘Self-care for common colds: the pivotal role of vitamin D, vitamin C, zinc and echinacea in three main immune interactive clusters’. <itals>Evidence-based Complementary and Alternative Medicine<itals>, 2018; vol. 2018, article ID 5813095. org/10.1155/2018/5813095
- ncbi.nlm.nih.gov/24468694/
This feature was originally published in the April issue of Retail Pharmacy magazine.
