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JANUARY 2024

Stay healthy with these foods

If you’ve long believed that Grandma’s chicken soup is a cure-all, you may not be far off: Research has shown that what you eat plays a role in keeping your immune system healthy. Here are some foods to turn to if you’re hoping to fend off or better cope with a cold or the flu this season.

And remember, the best protection is prevention. Make sure to get your flu shot and other vaccines your primary care provider recommends. They’re free if you’re enrolled in a Costco medical plan.

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5 foods to help support a healthy immune system

Chicken soup

Tend to reach for a bowl of chicken soup whenever you feel run down? It’s no wonder: Chicken soup may provide a mild anti-inflammatory effect that appears to lessen the severity of cold symptoms.¹ Researchers credit ingredients like veggies, which are rich in vitamins, minerals and antioxidants.

Although the jury is out on the ideal soup recipe and exactly how much soup to eat, simply sipping the warm liquid can help improve upper respiratory tract symptoms. Plus, chicken soup provides fluids and satisfying protein to help you meet your nutrient needs when you’re under the weather, says Registered Dietitian Jackie London.

Citrus fruits 

Oranges, grapefruits, lemons and limes are a great source of vitamin C, a potent antioxidant that plays a role in immune cell functioning.² That said, peeling a single orange won’t do much to prevent you from getting sick or shorten the length of a cold. Developing a habit of eating a range of foods that contain vitamin C and a variety of antioxidants can support overall health.³

And take note: Eating an orange is better than drinking a glass of orange juice. Fruit is higher than juice in fiber, antioxidants and prebiotics, all of which support health.

Yogurt and other probiotics

The gastrointestinal tract and the trillions of bacteria that live there account for up to 60% of the entire immune system, says Gastroenterologist Brittany Seminara, MD. But medications, infections, illness and other environmental factors (such as what you eat) can disturb the balance of gut bacteria — one reason why it may be smart to consume beneficial bacteria known as probiotics. You’ll find probiotics in foods like yogurt and fermented items like kefir, kimchi, miso and sauerkraut.

Don’t feel you need to stay away from probiotic-containing dairy products. While a common myth suggests that dairy increases mucus production and can do more harm than good when you’re already feeling unwell, research suggests this isn’t true.⁴

Beans, onions, garlic and other foods with prebiotic fiber

Eating prebiotic fiber, a type of carbohydrate that helps to feed the healthy bacteria found in your gut, may play a role in supporting immune functioning.⁵ Foods containing prebiotic fiber include beans, onions, leeks, garlic, whole grains (including oats), cashews, soy and fruits such as bananas.

Garlic also contains alliin, a compound linked to stimulating white blood cells that fight the cold and flu virus. So add garlic to soups, salad dressing or roasted veggies to give your immune system an extra boost.

Shellfish and other foods high in zinc

Zinc is an essential nutrient for proper immune system functioning — and it’s found in a whole bunch of delicious foods. Oysters are the best source of dietary zinc you can find, with 32 mg in a three-ounce serving. But you can also find the nutrient in mussels, crab and shrimp, as well as in yogurt, milk, poultry, red meat, beans, nuts and whole grains.

While most people can get enough zinc through their diet, evidence shows that taking a zinc supplement (at least 75 mg per day) throughout the duration of a cold can help you get better faster.⁶

The bottom line

Maintaining a diet rich in essential nutrients can boost your immunity to protect you from getting sick and help you bounce back more quickly. Pair that with good hygiene — washing your hands with soap for at least 20 seconds and keeping them away from your face, avoiding others who are sick, and wearing a face mask in public — and you have a much better chance of staying well during cold and flu season.

Want another boost for your new year?

People tend to think that making changes to how they eat requires a lot of motivation. So what happens when you’re not feeling motivated? Here’s an idea: Rather than relying on motivation, focus on building momentum. To learn more, check out the WeightWatchers webinar “Momentum: The secret to maintaining your healthy habits” on Thursday, February 29 at 10:00 am EST/1:00 pm PT. Claim your free ticket here.

¹National Library of Medicine. Chicken soup inhibits neutrophil chemotaxis in vitro.
²Chemistry Central Journal. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health.
³National Library of Medicine. Vitamin C and immune function.
⁴Journal of the American College of Nutrition. Milk consumption does not lead to mucus production or occurrence of asthma.
⁵National Library of Medicine. Fiber and prebiotics: mechanisms and health benefits.
⁶JRSM Open. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage.

Sources:
WeightWatchers. 5 foods to help support a healthy immune system.
Healthline. How garlic fights colds and the flu.

To learn more about eating healthy or how to get help if you do get sick, refer to the resources below.

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JANUARY 2024

How to make exercise a habit

Raise your hand if you know exercise is good for you but you still don’t do it. If that’s you, you’re not alone. Almost 80% of people don’t exercise as much as the Centers for Disease Control and Prevention (CDC) recommends.¹

Getting started can be more than half the battle. Once your body is used to working out, exercise can feel easy and enjoyable. Use these tips to help you create a lasting exercise habit.

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Tips to get you moving

Start small and build up

Small changes can add up to big impacts. Did you know that doing four push-ups a day will lead to over 1,000 push-ups a year? Or that running four miles a week means you’ll run about 208 miles a year — the approximate distance between Boston and New York City?

Sometimes we set our expectations so high that just getting started takes a lot of effort. Choose a workout that’s simple and small so that you’re still likely to do it, even when your willpower is low.

Use the two-minute rule

It’s easy to put off exercise until tomorrow or next week. But you just need to get started — even if it’s only for two minutes. Once you’ve started, it’s a lot easier to keep going.

For just two minutes, get moving. Put on your shoes and go for a walk. Make yourself do two minutes of weightlifting or running or dancing — or whatever activity you like. Chances are that two minutes will turn into more.

Stack your habits

Creating a habit comes from consistency. Routines and rituals can help this practice feel more natural.

You likely already have some habits in place. It can be easier to start a new habit by linking it to an old one. Try this formula: “Before/During/After (current habit), I will now (new habit).” For example, “Before I wash my hair, I will go to the gym.” “During my favorite show, I will get on the treadmill.” “After dinner, I will walk around the block.” See what works for you.

Remove barriers

Take a moment to think about the things that prevent you from exercising. Do you have too little time? Do you need support? Are you lacking self-confidence? What hasn’t worked for you in the past?

When you recognize your barriers to health, you can make a plan to overcome them. For example:

• Feel self-conscious at the gym? Work out at home. Search for a free online workout or buy some hand weights to strength train.
• Find exercise boring? Try an activity you enjoy, such as dancing, bird watching or pickleball.
• Need someone to watch the kids? Join a gym with child care, or go for a walk with your family.
• Don’t know what to do? Meet with a trainer, go to a class or find a fitness buddy and brainstorm ideas.
• Need support? Join an online activity group based on your interests or enlist family and friends to help you.

Be patient

It’s normal to want results right here, right now. And when you’re starting a new habit, the need for immediate gratification can be pretty strong. But this can lead to frustration and giving up. It helps to focus more on what you can control: your actions.

Developing an exercise habit is a huge accomplishment in and of itself. You can do it. And the other benefits will come on their own.

¹CBS News. CDC: 80 percent of American adults don’t get recommended exercise.

Source:
Resources For Living. Exercising and beyond: establishing a healthy habit.

Consider talking to your primary care provider before starting any new fitness plan. Your Costco benefits can help you prepare, both physically and mentally. See the resources below for more information.