Have you ever noticed that more people are sniffing and coughing just when the “BER” months come and we start to feel the air getting cooler? Cough and colds are common especially during the Christmas season. There are many factors that cause our immune system to weaken such as staying up all night, stress from the holiday traffic and more. Don’t fret! There are ways to boost your immune system. Get your daily dose of the following nutrients from your food intake:
Vitamin A helps protect the tissues in your nose, mouth and lungs from infection. Yellow, orange, red and green colored fruits and vegetables, egg, fortified milk and cereals are good sources.
Vitamin C boosts the immune system by helping the body form antibodies that fight infection. Citrus fruits, tomato, bell peppers, berries, and papaya are rich sources.
Vitamin E acts as an antioxidant that combats free radicals which attack the body when the immune system is weak. Malunggay (Moringa), spinach, broccoli, olive oil and nuts are good sources.
Zinc is gaining popularity in recent years. It helps keep the immune system healthy and is abundant in protein-rich foods like lean meat, poultry (chicken), seafood, legumes (beans and peas), milk and whole grain products.
If prevention isn’t successful and you unfortunately catch colds and cough, there are some ways to ease the pain of swallowing with a sore throat and relieve nasal congestion or clogged nose. My assistant calls me “Mang Kepweng” (google anyone?) whenever she sees me taking my so-called “potions.” Here are some home remedies that you might find effective:
Drink warm water. The temperature will help decongest your nasal passages or simply put, unclog your nose. Water will soften thick mucus, which will make it easier for you to expectorate (spit out) or blow your nose.
Add honey to your tea or water. Two teaspoons of honey can soothe your sore throat. According to James M. Steckelberg, M.D. of Mayo Clinic, honey appeared to be as effective as a common cough suppressant ingredient, dextromethorphan. Caution: Never give honey to children below 1 year old and most Vegans do not eat honey.
Drink peppermint tea. According to The University of Maryland Medical Center, peppermint not only thins mucus but it also soothes sore throat and helps with dry cough as well.
reshly squeezed citrus fruits like orange, lemon, lime, calamansi and dalandan are rich in Vitamin C and tastes very refreshing! You can also try 100 percent fruit juice sold in the grocery stores for convenience.
Ginger tea or salabat is my all time favorite. The spicy flavor is very soothing and ginger has antibacterial properties. It also tastes better when you add some honey and lemon to it.-
Gargle with a salt solution. This will help relieve sore throat. Dissolve one teaspoon of salt in 1 cup of warm water and gargle three to four times a day or as needed especially when your throat feels dry.
If symptoms persist, it is best to seek medical advice for proper assessment and treatment of your condition.
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