By Molly Knudsen, MS, RDN
Some things never change: The kids go back to school in the fall, the leaves change color shortly after, the holiday season approaches with increasing speed every year, and the cold or flu always seems to hit a household when the holiday season is happening.
We know from experience that the common cold and flu hit the hardest when the weather gets the chilliest, but why is that? And can probiotics really help support your immune health so you can enjoy the holidays approaching?
Are the seasons actually connected to health? According to science, it turns out that there are three main ways that the seasons may influence health.
How can you use nutrition as a tool to support your immune system this season?Common colds are so common that, on average, adults usally experience two to three per year, and kids often contract more, making colds the main culprit for missed days of work and school.3 Maintaining proper immune system function is especially important during this time. There are many simple habits you can start today to help keep the cold and flu at bay.
Key vitamins and probiotics may also play a role in maintaining immune health. The age-old remedy of drinking orange juice for immune health may actually hold some validity. Oranges are high in vitamin C, and this vitamin has been shown to be a powerful antioxidant that contributes to the body’s immunity.4 Not getting enough vitamin C can impair immunity and weaken your body’s immune defense.4 Foods that are high in vitamin C include guavas, red bell peppers, tomatoes, and the ever-popular orange juice.
Vitamin D also plays an important role in immune function. Vitamin D receptors are expressed on various immune cells and can modulate immune response.5 It is common for vitamin D levels to drop in the winter months, and oftentimes people may not even be aware if they are deficient in this nutrient.1 Low vitamin D levels are also associated with impaired immune function.5 Foods that contain vitamin D include fortified dairy products and plant-based dairy alternatives, fatty fish like salmon, and eggs. Some orange juices are also fortified with vitamin D.
A staggering 70% of the immune system is located in the gut, and one not-so-intuitive habit to maintain your immune health, in addition to getting adequate amounts of these key vitamins, is to consider probiotics.6 Research shows that the probiotic strains Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07 may help support immune function.7
These are the potential modes of action for how certain probiotics may support the immune response:8