You hear it everywhere you go—a sniffle on the train or a cough in the grocery store. Cold and flu season is upon us, but that doesn’t mean you’re doomed to spend the next several months with a runny nose, nursing a low-grade fever. A healthful diet and a few smart habits can keep you from frequenting the pharmacy this winter.
The first step to warding off illness is boosting your immunity. Stay warm with layers of clothing: scarves, hats, mittens—even long johns! Viruses are sensitive to temperature, which is why a fever is your body’s natural defense. What you put inside your body, as well as outside, can help, too. Fats and oils impair immunity, while fruits and vegetables enhance it. The jury’s still out on the effectiveness of echinacea, but it can’t hurt!
When you’re out and about, you’ll want to minimize your exposure to viruses. Wash your hands, especially if you’re touching the same surface that may have been touched by someone who’s already sick. Humidity, the bane of summertime, is your friend come cold season. Dry air can irritate the throat and nasal passages, creating an entry point for viruses. So keep the air moist and your body hydrated.
If you’ve done all this, and you still feel a tickle in the back of your throat, pop a zinc lozenge or some vitamin C. The digestive system can only handle so much vitamin C, so consuming a large amount of it can help flush the virus out. While several glasses of fresh carrot juice might have enough vitamin C to help, store-bought orange juice is more of a sugary placebo than a treatment. Gargling hot salt water can also boost the blood flow to a sore throat.
Don’t be a hero and force yourself to go out in public if you have the option to stay home under quarantine. If you have to be around others, frequently wash your hands—and try to cough into your elbow rather than your palms—to lessen the spread of germs.
This week, Michelle Obama celebrates her 50th birthday. While we honor the occasion and also congratulate her on years of hard work with the Let’s Move campaign, news of her big day comes alongside news regarding diminished school lunch standards and reports of junk-food marketing in schools. It’s impossible not to wonder—how many of today’s kids will be healthy when they reach 50?
Michelle Obama by Joyce N. Boghosian, White House photographer
More than one-third of children are overweight or obese, putting them at an increased risk for a whole host of problems: diabetes, heart disease, stroke, osteoarthritis, and even cancer. These kids are our future. But when we see what school lunches really look like, the future starts to seem grim. The First Lady has certainly made momentous efforts to draw attention to this issue, but we have yet to see the changes necessary to subdue the rising tide of childhood obesity.
We’re starting to see a generation with a shorter life expectancy than their parents. That said, it’s not too late for action. There are many ways governments, schools, and parents can team up to get things back on track. But let’s start by getting processed meat out of school lunches. It’s an easy change with a big impact. There are so many other versatile and cholesterol-free options—beans, quinoa, and legumes. Processed meat is strongly linked with colorectal cancer, and the cholesterol and saturated fat contribute to cardiovascular troubles. There are many more steps that need be taken, but getting the worst out of school lunches is a key first step.
Michelle Obama has both the power and the responsibility to take a stand and change our nation’s future for the better. Let’s hope that as the party winds down and the guests go home, our government commits to making sure every child has the nutrition resources necessary to see 50, and many decades beyond in the best of health.
Here is a special guest blog post from Susan Levin, M.S., R.D., C.S.S.D., the Physicians Committee’s director of nutrition education, discussing her experience this week at the 2015 Dietary Guidelines hearing:
In the classic film Soylent Green, the main character discovers that the titular food product is actually made of human remains. The end of the movie features an iconic scene with Charlton Heston being carried away as he yells, “Soylent Green is people!” Even though this is a science fiction movie from 1973, the fight still rages on between what’s good for consumers and what makes the food industry money.
At the 2015 Dietary Guidelines hearing today at the National Institutes of Health, physicians, dietitians, and other health care professionals took on the role of Charlton Heston, trying to warn the advisory committee about the dangers of meat and dairy products. Everyone with a stake—financial or otherwise—in America’s eating habits was invited to present their testimony to the advisory committee. Health care professionals were flanked by representatives from major companies who have a financial investment in what Americans eat. To protect their profits, the meat and dairy lobbyists came out in full force.
Even though processed meat products are linked to an increased risk of colorectal cancer, these products provide a source of revenue for people who have concerns other than our health. I presented evidence from multiple sources showing the health detriments of red and processed meat. I urged for similar language to the World Cancer Research Fund, which has stated that no amount of processed meat is safe for consumption. Compared to hot dogs, Soylent Green starts to seem like a pretty good option.
I also proposed that the advisory committee reassess their dairy recommendations. The 2010 Dietary Guidelines acknowledged that high-fat dairy products are the biggest source of saturated fat in our diets. However, even low-fat dairy options are high in calories and can contribute to certain forms of cancer. So why recommend fatty dairy when leafy greens offer an excellent danger-free source of calcium?
Fortunately, none of the protagonists at the hearing were carried screaming from the room, like in Soylent Green, so hopefully our message was heard. It’s time for the USDA and DHHS to support the best interests of our nation’s health and not capitulate to the financial interests of the meat and dairy industries.