Cheers!

This is High on Health. Your weekly ally in navigating cold and flu season, bringing you the latest immune-boosting trends and wellness wisdom.

As I set out on my morning run with temperatures close to freezing (2°C/35.6°F), it is evident that winter is indeed coming.❄️🥶 However, for those following my running journey, be assured that this will not deter me. 🏃🏽

I attended a large leadership meeting this week, which brought together individuals from Europe, the Middle East, South America, and Africa. 🌍 I always enjoy such events as they offer a great opportunity to connect with others. Although the schedule is intense, with several meetings, dinners, and drinks, I thrive in such an environment. However, the proximity to many people increases the risk of catching colds and flu, as these viruses spread easily through respiratory droplets from coughs and sneezes. But, as they say, YOLO! 🔥😎🤘

I’m happy to share that although there has been some coughing at home due to the kids, fortunately, nobody is actually sick, including myself!

On a personal note, the most exciting news is that my wife has just passed her exams to become a certified yoga teacher! 🧘‍♀️🙏🕉️ This has been a year-long journey for her, managing her job and family duties simultaneously. We are immensely proud of her achievement! Although she doesn't plan to pursue it as a profession, I suspect we will do more Asanas together as a family. We have already been trying it out for a year (aka being used as guinea pigs), and it has been quite a (fun) learning experience for us all.

That brings me to the growth mindset¹ , which is something we try to instill in our children. 🤲💪📚✨ As a reminder, a growth mindset involves embracing challenges, seeing failure as an opportunity for growth, and believing that abilities can be developed through dedication and hard work. It's not always easy, especially as our oldest daughter approaches age 10 and starts resisting our guidance (to put it mildly). 🌱👧💥🔥😳 

However, this presents us with a challenge to be embraced. I guess, it's a wonderful concept that helps deal with the craziness of the world around us.

Is there anyone else out there who enjoys practicing yoga or finds joy in the daily challenges of raising children?

Asking for a friend…

Take care!

Andre 🤔💡👨‍⚕️

¹ Psychologist Carol Dweck developed the concept of a growth mindset, which she introduced in her influential book "Mindset: The New Psychology of Success," published in 2006. Her research on mindset and motivation established the groundwork for this theory.

How to Boost Your Immune System During Cold and Flu Season

Six Tips to Enhance Immunity

Proven strategies to boost your immune system

We are already in November, and it seems we have entered the cold and flu season. I have noticed that people are starting to get sick at work and in my family. Since winter is coming, we must take precautions and prepare ourselves.

To be a caring colleague and family member, I researched to find ways to support our immune system during the winter months. However, I couldn't find any articles from popular press outlets for the winter season 2023/24. So, I assume that this winter is similar to previous ones. According to science, our bodies and immune systems remain stable throughout our lifespan.

To strengthen your body and immune system for the winter, there are ten scientifically supported strategies that you can adopt:

1. Balanced Nutrition

2. Adequate Sleep

3. Proper Hygiene

4. Vaccinations

5. Regular Exercise

6. Stress Management

7. Hydration

8. Supplements

9. Cold Exposure

10. Avoid Smoking and Excessive Alcohol

The MoSCoW of Cold & Flu Prep

I should mention that this is my own perspective, based on scientific and behavioral considerations. However, I understand that some people may disagree with the prioritization. That's what the comment section is for!

Must-haves

Balanced nutrition: Maintaining a diet that is rich in essential nutrients is crucial to support your immune system. To ensure that you consume a variety of essential nutrients, it's best to have a diverse diet that includes a range of fruits, vegetables, whole grains, lean proteins, and healthy fats. Certain vitamins and minerals, such as vitamin C, vitamin D, zinc, and selenium, are particularly crucial for supporting your immune system. Vitamin D is especially important in winter because of the reduced exposure to sunlight.

Adequate sleep: Getting enough quality sleep is crucial to maintaining a strong immune response. There are two important aspects to consider - proper sleep hygiene that ensures 7-9 hours of quality sleep per night, and a regular sleep schedule that includes even weekends to regulate your body's internal clock. Try to aim for the same bedtime every night, including a wind-down period, without looking at a screen.

Proper hygiene: It is crucial to practice good hand hygiene and cough/sneeze etiquette to prevent the spread of respiratory viruses. There are two approaches to handwashing, one short-term and one long-term. While frequent and thorough handwashing is effective in preventing the spread of germs during the high cold & flu season, being too diligent about it over time can limit the immune system's exposure to these germs, reducing the body's ability to build up resistance. So, it is important to maintain a balance. Additionally, it goes without saying that we must practice proper cough and sneeze etiquette. We should always use tissues or our elbows to cover coughs and sneezes and be nice human beings.

Vaccinations: In recent years, the topic of vaccination has become controversial. I want to clarify that I do not support vaccination mandates forcing people to get vaccinated. This decision should be left to individuals to make for themselves. However, it is important that we provide all the facts and reasons to everyone to enable a thorough evaluation and an educated decision. That being said, getting the seasonal flu vaccine can help protect against prevalent strains of influenza by building immunity against the most common viruses of the season, thus reducing the risk of infection. This is particularly important for high-risk populations, such as the elderly and individuals with chronic health conditions, as it can help prevent severe flu-related complications.

Should have

Regular Exercise: Regular physical activity is essential for maintaining overall health and can significantly strengthen the immune system. Engaging in moderate activities such as walking, jogging, cycling, or swimming is recommended, as these exercises help improve circulation and have been proven to boost immune function. Moreover, it is also recommended to incorporate strength training to build muscle mass and overall strength, which improves resilience against illnesses.

Stress Management: Reducing stress can help in maintaining a strong immune system. Practices like meditation, yoga, or deep-breathing exercises can be helpful in promoting mindfulness and relaxation, which in turn can reduce stress. It is important to note that chronic stress can weaken the immune system. Engaging in hobbies and maintaining social connections can also help reduce stress levels and promote mental health. Therefore, it is recommended to participate in activities you enjoy and positively interact with people around you.

Hydration: Maintaining proper hydration is crucial for overall health as it supports essential bodily functions, including efficient immune system operations. Adequate water intake helps regulate the body's temperature, aids in nutrient absorption and facilitates the removal of toxins from the body. It is especially important to stay well-hydrated to keep mucous membranes moist. A well-hydrated body can enhance the ability of these membranes to trap and expel pathogens, contributing to a stronger defense against illnesses.

Could have

Supplements: When used appropriately, supplements can help boost nutrient intake and support immune function, especially in cases of dietary deficiencies. They should be chosen based on individual needs and often contain essential vitamins, minerals, and other nutrients that are critical for maintaining a strong immune system. However, to ensure their safe and effective use, it's important to consult with your healthcare professional before starting any supplements, particularly for individuals with underlying health conditions or those taking other medications. It's worth noting that supplements should not be used as a substitute for a well-balanced diet. Rather, they should be used to complement it.

Cold exposure: Exposure to moderate cold, such as taking cold showers or spending brief periods in cooler environments, has been suggested as a potential way to boost the immune system. This practice may stimulate the body's adaptive response mechanisms, improving circulation and potentially enhancing immune function. However, while evidence is emerging about the benefits of cold exposure on the immune system, it is important to approach such practices cautiously, particularly for individuals with certain health conditions (e.g., heart conditions, high blood pressure) or those who are not accustomed to cold environments.

Won’t have

Avoid smoking and excessive alcohol: Hear me out on this topic. The MoSCoW framework presents a challenge in this scenario. The focus is on taking proactive measures that directly enhance the immune system. It is essential to note that avoiding smoking and excessive alcohol consumption is critical in maintaining overall health and indirectly supporting immune function. Smoking harms the respiratory system, which makes the body more susceptible to infections, while excessive alcohol consumption can impede the immune system's ability to fight off pathogens. By eliminating these harmful habits, individuals can amplify their body's natural immune responses and improve their ability to resist and recover from illnesses. So, maybe you read this category as “won’t have cigarettes and alcohol”.

Exec Sum

Adopting a holistic approach is important to boost your immune system. This includes maintaining a balanced diet that is rich in essential nutrients, engaging in regular exercise, ensuring adequate sleep, managing stress effectively, and staying hydrated. Additionally, it is important to maintain good hygiene, consider taking supplements as advised by your healthcare professional, embrace moderate cold exposure, avoid smoking and excessive alcohol, and get seasonal flu vaccinations. All of these strategies work together to enhance your body's defense mechanisms, which is particularly important during cold and flu season.

Stay healthy out there!

I would love to hear your thoughts and comments!

Regular exercise has been linked to better brain function, including increased brain volume and connectivity, improved blood flow, and enhanced neuron formation.

A study found that incorporating physical activity into educational plans can positively impact children's academic performance. The study involved 20 preadolescent boys and girls who briskly walked on a treadmill for 20 minutes, elevating their heart rates. After returning to nearly pre-exercise heart rates, they took tests in reading, spelling, and math, as well as cognitive assessments, both after exercising and on a separate day without exercise.

The results showed that the children who exercised performed better on tests and showed improved cognitive control, meaning they could focus better and act more deliberately rather than impulsively. Specifically, the children did better in reading comprehension and showed greater brain activity related to attention and memory after exercising. The study also found that exercise produces lactate, which boosts neurotransmitters that enhance focus.

Overall, this research highlights the importance of incorporating physical activity into educational plans for children's academic success.

Côtes du Rhône Rouge 2021

Anamnesis

Julien Mus, the renowned winemaker, is known for his commitment to creating elegant and refined wines. Rather than focusing on sheer power, he prioritizes freshness and harmony. His approach is influenced by his studies in Burgundy, which is evident in the distinct clarity, and finesse of his wines compared to those of his peers. Julien firmly believes that concentrating on only one aspect of wine is a misguided path, a philosophy he has consistently adhered to.

Examination

Julien's Côtes-du-Rhône is a wine that showcases his unique style. It is made entirely from Grenache grapes and perfectly balances the typical Garrigue aromas, which are characteristic of the Southern Rhône. The wine exhibits a distinct spicy fruitiness and a refreshing finish, making it an easy-to-drink yet sophisticated wine that embodies the essence of the South.

Diagnosis

For those who want to try something different in the Rhône wine region, Julien Mus's wine is a perfect choice. This wine is not about power, but rather about elegance and subtlety, offering a unique experience of the Rhône appellation. It's an excellent option for those who want to explore the nuanced side of Rhône wines and enjoy a sophisticated wine. Readers of previous newsletters know of my newfound love for Grenache (Garnacha, Garnatxa, Cannonau).

DISCLAIMER: None of this (such as text, graphics, images, and other materials) is medical or health advice. This newsletter is strictly for informational, educational, and entertaining purposes only. While I’m a medical doctor and a dentist by training, I’m not your doctor. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on High on Health! Please be careful and do your own research.I attended a large leadership meeting this week, which brought together individuals from Europe, Middle East, South America, and Africa. I always enjoy such events as they offer a great opportunity to connect with others. Although the schedule is intense with several meetings, dinners, and drinks, I thrive in such an environment. However, the proximity to many people increases the risk of catching colds and flu, as these viruses spread easily through respiratory droplets from coughs and sneezes. But, as they say, "you only live once"!