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Last Updated on April 2, 2020

Why You Should Go For Vitamin D But Not Vitamin C To Prevent The Cold

Why You Should Go For Vitamin D But Not Vitamin C To Prevent The Cold

When it comes to vitamins, it can all be a bit confusing as to which ones help prevent which ailment. However, there are some vitamins we can all rely on to know their purpose and preventable abilities, such as vitamin C which is well known for being the best for supporting us through colds and flu. But is this entirely true? Is there a more effective vitamin that can help with preventing us from catching colds and flu?

If latest research is anything to go by, the answer is yes and it may be surprising to hear that it’s actually vitamin D. Our ideas of vitamin D are usually synonymous with bone health which is entirely true, but it has emerged that vitamin D has been vastly underestimated in its important role of improving our immune systems.

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Vitamin C vs. Vitamin D

While getting enough vitamin C is helpful towards preventing colds, we are led to believe that we need more of it to get better and improve immunity. The real truth is, we get plenty of vitamin C in our diets. Easily obtainable and common foods such as fruits (strawberries, melon, tomatoes and citrus fruits) and vegetables (green leafy vegetables, cauliflower, broccoli and brussels sprouts) all contain high levels of vitamin C so a balanced healthy diet will supply more than enough.

On top of that, vitamin C isn’t as effective at improving our immune systems as we are led to believe. While it can help towards fighting a cold, it actually makes little impact.

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Latest studies have shown a link between low vitamin D levels and higher cases of common respiratory infections. While it’s essential for bone health, vitamin D is multi-purposeful and is thought to be much better than vitamin C in its immunity role. A study was conducted involving 19,000 participants using data from a national health survey between 1988 and 1994. It showed 36% of those with low levels of vitamin D in their blood were more likely to report having a recent upper respiratory tract infection than those with higher levels.

Although these studies are just coming through and more research needs to be done, there are more and more strong links between chances of catching colds and low levels of vitamin D.

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Getting Enough Vitamin D for Our Body

The problem is that vitamin D is much harder to produce in the body. With reduced exposure to sunlight in many countries especially in the winter, a large percentage of people have a vitamin D deficiency, therefore not getting the full benefits of what vitamin D can do for their immune systems.

This is why diet and supplements are key to getting the sufficient amount of vitamin D we need in order to help prevent colds and flu more efficiently.

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Foods such as egg yolks, canned tuna, liver, cod liver oil, fortified milk, and fortified cereals can give you a boost of vitamin D along with supplements ‒ and a dose of sunlight as vitamin D forms in our skin in response to the sun’s rays (just 10 minutes is enough). While upping your vitamin D intake may help towards preventing yourself from getting sick, a consistent daily intake is needed for it to have a successful effect.

Vitamin D and The Common Cold

While more and more research is pointing to increasing your vitamin D levels to fight cold and flu, it’s important to realize that it only helps to boost the immune system and isn’t a preventative measure in itself. Living a healthy lifestyle with a varied, healthy diet and regular exercise is needed to strengthen our immunity and to ward off the nasty bugs and viruses that get into our body.

The research is promising but it has its limits as to what the ideal level of vitamin D is for supporting immune system responses to infection. All they know is that making the conscious effort to increase depleting vitamin D levels is a must for overall health. So if you want to know how to prevent a cold this winter, reach for the vitamin D instead of the vitamin C and see if it makes a difference.

Featured photo credit: David Mao via unsplash.com

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Samantha Aloysius

Samantha is an everyday health expert with a background in International Public Health and Psychology.

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Last Updated on November 9, 2020

10 Real Reasons Why Breaking Bad Habits Is So Difficult

10 Real Reasons Why Breaking Bad Habits Is So Difficult

Bad habits expose us to suffering that is entirely avoidable. Unfortunately, breaking bad habits is difficult because they are 100% dependent on our mental and emotional state.

Anything we do that can prove harmful to us is a bad habit – drinking, drugs, smoking, procrastination, poor communication are all examples of bad habits. These habits have negative effects on our physical, mental, and emotional health.

Humans are hardwired to respond to stimuli and to expect a consequence of any action. This is how habits are acquired: the brain expects to be rewarded a certain way under certain circumstances. How you initially responded to certain stimuli is how your brain will always remind you to behave when the same stimuli are experienced.

If you visited the bar close to your office with colleagues every Friday, your brain will learn to send you a signal to stop there even when you are alone and eventually not just on Fridays. It will expect the reward of a drink after work every day, which can potentially lead to a drinking problem.

Kicking negative behavior patterns and steering clear of them requires a lot of willpower, and there are many reasons why breaking bad habits is so difficult.

1. Lack of Awareness or Acceptance

Breaking a bad habit is not possible if the person who has it is not aware that it is a bad one.

Many people will not realize that their communication skills are poor or that their procrastination is affecting them negatively, or even that the drink they had as a nightcap has now increased to three.

Awareness brings acceptance. Unless a person realizes on their own that a habit is bad, or someone manages to convince them of the same, there is very little chance of the habit being kicked.

2. No Motivation

Going through a divorce, not being able to cope with academic pressure, and falling into debt are instances that can bring a profound sense of failure with them. A person going through these times can fall into a cycle of negative thinking where the world is against them and nothing they can do will ever help, so they stop trying altogether.

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This give-up attitude is a bad habit that just keeps coming around. Being in debt could make you feel like you are failing at maintaining your home, family, and life in general.

If you are looking to get out of a rut and feel motivated, take a look at this article: Why Is Internal Motivation So Powerful (And How to Find It)

3. Underlying Psychological Conditions

Psychological conditions such as depression and ADD can make it difficult to start breaking bad habits.

A depressed person may find it difficult to summon the energy to cook a healthy meal, resulting in food being ordered in or consumption of packaged foods. This could lead to a habit that adversely affects health and is difficult to overcome.

A person with ADD may start to clean their house but get distracted soon after, leaving the task incomplete, eventually leading to a state where it is acceptable to live in a house that is untidy and dirty.

The fear of missing out (FOMO) is very real to some people. Obsessively checking their social media and news sources, they may believe that not knowing of something as soon as it is published can be catastrophic to their social standing.

4. Bad Habits Make Us Feel Good

One of the reasons it is difficult to break habits is that a lot of them make us feel good.[1]

We’ve all been there – the craving for a tub of ice cream after a breakup or a casual drag on a joint, never to be repeated until we miss how good it made us feel. We succumb to the craving for the pleasure felt while indulging in it, cementing it as a habit even while we are aware it isn’t good for us.

Overeating is a very common bad habit. Just another pack of chips, a couple of candies, a large soda… none of these are necessary for survival. We want them because they give us comfort. They’re familiar, they taste good, and we don’t even notice when we progress from just one extra slice of pizza to four.

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You can read this article to learn more: We Do What We Know Is Bad for Us, Why?

5. Upward Comparisons

Comparisons are a bad habit that many of us have been exposed to since we were children. Parents might have compared us to siblings, teachers may have compared us to classmates, and bosses could compare us to past and present employees.

The people who have developed the bad habit of comparing themselves to others have been given incorrect yardsticks for measurement from the start.

These people will always find it difficult to break out of this bad habit because there will always be someone who has it better than they do: a better house, better car, better job, higher income and so on.

Research shows that in the age of social media, social comparisons are much easier and can ultimately harm self-esteem if scrolling becomes a bad habit[2].

6. No Alternative

This is a real and valid reason why breaking bad habits is difficult. These habits could fulfill a need that may not be met any other way.

Someone who has physical or psychological limitations, such as a disability or social anxiety, may find it hard to quit obsessive content consumption for better habits.

Alternately, a perfectly healthy person may be unable to quit smoking because alternates are just not working out.

Similarly, a person who bites their nails when anxious may be unable to relieve stress in any other socially accepted manner.

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7. Stress

As mentioned above, anything that stresses us out can lead to adopting and cementing an unhealthy habit.

When a person is stressed about something, it is easy for bad habits to form because the mental resources required to fight them are not available[3].

We often see a person who had previously managed to kick a bad habit fall back into the old ways because they felt their stress couldn’t be managed any other way.

If you need some help reducing stress, check out the following video for some healthy ways to get started:

8. Sense of Failure

People looking to kick bad habits may feel a strong sense of failure because it’s just that difficult.

Dropping a bad habit usually means changes in lifestyle that people may be unwilling to make, or these changes might not be easy to make in spite of the will to make them.

Overeaters need to empty their house of unhealthy food, resist the urge to order in, and not pick up their standard grocery items from the store. Those who drink too much need to avoid the bars or even people who drink often.

If such people slip even once with a glass of wine, or a smoke, or a bag of chips, they tend to be excessively harsh on themselves and feel like failures.

9. The Need to Be All-New

People who are looking to break bad habits feel they need to re-create themselves in order to break themselves of their bad habits, while the truth is the complete opposite.

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These people actually need to go back to who they were before they developed the bad habit and try to create good habits from there.

10. Force of Habit

Humans are creatures of habit, and having familiar, comforting outcomes for daily triggers helps us maintain a sense of balance in our lives.

Consider people who are used to lighting up a cigarette every time they talk on the phone or eating junk food when watching TV. They will always associate a phone call with a puff on the cigarette and screen time with eating.

These habits, though bad, are a source of comfort to them, as is meeting with those people they indulge in these bad habits with.

Final Thoughts

These are the main reasons why breaking bad habits is difficult, but the good news is that the task is not impossible. Breaking habits takes time, and you’ll need to put long-term goals in place to replace a bad habit with a good one.

There are many compassionate, positive and self-loving techniques to kick bad habits. The internet is rich in information regarding bad habits, their effects and how to overcome them, while professional help is always available for those who feel they need it.

More on Breaking Bad Habits

Featured photo credit: NORTHFOLK via unsplash.com

Reference

[1] After Skool: Why Do Bad Habits Feel SO GOOD?
[2] Psychology of Popular Media Culture: Social comparison, social media, and self-esteem.
[3] Stanford Medicine: Examining how stress affects good and bad habits

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