Support your health this winter with a nutrient boost
Useful information on supplements and preventing coughs and colds from
Dietitian Dr Carrie Ruxton from The Health Supplements Information Service
· Coughs and colds most common reason for sickness absence in 2016 with 34.0 million working days lost[1]
· Sickness absence in the UK costs the economy approximately £15 billion per year[2]
· NEW research: 40% of people in the UK take supplements to support their immune system[3]
· The highest rates of sickness last year were seen in people including; women, older workers, those in organisations with 500+ people and public health sector workers[4]
· Heavy flu season seen in antipodean countries likely to be seen in UK adding additional pressures to NHS
With coughs and colds being the most common reason for sickness absence in 2016, resulting in 34 million working days lost[5], leading health experts are encouraging people in the UK to help reduce NHS pressures by focusing on their diets and taking a daily supplement to support their health as we head into the darker months.
As Australia and New Zealand edge out of heavy flu seasons with many hospitals unable to cope, Simon Stevens, chief executive of NHS England believes Britain may be faced with the same challenges which could put extra pressure on the NHS[6].
Dietitian, Dr Carrie Ruxton from the Health and Food Supplements Information Service is advising everyone to take action to look after their health to give them the best chance of staying healthy this winter and to reduce the pressure on an already over-burdened health system.
“Winter brings particular challenges including more colds and flu, low mood and dry skin. As days get shorter and the weather gets colder, it is also all too easy to reach for comfort foods. Dietary supplements therefore provide a useful top up when you’re struggling to get the necessary variety in your diet.
“As a range of nutrients support immunity including vitamin A, vitamin B12, vitamin C, vitamin D and zinc, topping up your diet with a daily multivitamin and multimineral provides an easy and effective way to plug dietary gaps and support health in the colder months.”
New research from the Health and Food Supplements Information Service found that 47% of survey respondents take a multivitamin or multimineral supplement, with supporting immunity being the main reason to supplement (40%)[7]. The research also found that winter is the season they are most likely to take supplements (27%) and that 23% are more likely to supplement when they feel run down with a further 17% more likely to do so when they feel a cold coming on[8].
Public Health England advises that during autumn and winter, everyone will need to rely on dietary sources of vitamin D. Since it is difficult for people to meet the 10 microgram recommendation from consuming foods naturally containing or fortified with vitamin D, people should consider taking a daily supplement containing 10 micrograms of vitamin D to protect bone and muscle health[9].
Vitamins and minerals that will help our bodies through the winter months:
· Vitamin A is essential to the function of immune cells and to the structure and function of the cells of the outer layer of our skin and the linings of all of the body’s hollow structures, for example the nose, throat, stomach and gut, which form a barrier as our first line of defence[10], [11]. As central heating can dry skin, making it more vulnerable, vitamin A can also help fight this from the inside out
· Vitamin C: is an antioxidant that helps protect cells from free radicals; many immune cells actually use free radicals to attack pathogens and the antioxidant function of vitamin C helps to protect the cells themselves from oxidation. It is also used in the production of immune system cells called leukocytes, which are white blood cells[14]
o Food sources include: oranges, strawberries, kiwi, kale, broccoli, potatoes, tomatoes and peppers[15]
· Vitamin D: is an influencer in both the innate and adaptive immune responses, with deficiency increasing the risk of auto-immune diseases and infections[17]. Laboratory tests show that vitamin D arms and activates our immune systems T cells[18] and can also help relieve low mood[19]
o In spring and summer, the majority of the population can get enough vitamin D through sunlight. During the colder months however, we need to rely on our diets and PHE now recommends that people should consider taking a daily supplement containing 10 micrograms of vitamin D[21]
· Vitamin B12: is crucial for the functioning of the immune system because of its function in the synthesis of proteins which are used in the construction of immune cells[22]
o Food sources include: meat, liver, kidney, poultry, fish, eggs, dairy products and fortified breakfast cereals[23]
· Zinc: activates the T cells that fight infection[25], supporting basic cellular functions, helping to stabilise cell membranes[26] whilst also acting as an antioxidant
o Food sources include: red meat, liver, shellfish, egg yolks, dairy products, wholegrain cereals and pulses[27]
· Selenium: helps to protect the body’s cells from damage, whilst maintaining its defence system by stimulating the production of T cells in the immune system[29]
3 Onepoll research of 2,000 UK adults aged 35 – 65 years, May 2017
7 Onepoll research of 2,000 UK adults aged 35 – 65 years, May 2017
8 Onepoll research of 2,000 UK adults aged 35 – 65 years, May 2017
