Q: If you do not think you are getting enough nutrients from your diet, consider taking a multivitamin with minerals each day.  Talk with your doctor before making any changes to your existing medication regimen, including adding or altering vitamin and mineral products. Taking a multivitamin with minerals helps to ensure you are getting an adequate daily intake of vitamins as well as micronutrients in case your daily diet is not what it should be. Taking large doses of any one vitamin or mineral is not recommended. Large doses of zinc especially are not recommended and can cause an upset stomach.  There is evidence that consuming adequate amounts of the micronutrients helps to maintain the natural function of your immune system. These include selenium, zinc, iron, copper, folic acid, vitamins A, B6, E, and C. Selenium is a mineral that has antioxidant properties It is found in foods like Brazil nuts, liver, shellfish, tuna, beef, and chicken. It is being researched for its potential to help your natural immune system fight off the progression of different types of cancer.  The research is not related to viral infections like the common cold, but the work is helping scientists to better understand possible ways to boost the immune response to different diseases. Selenium helps the cells in your body with normal metabolism and has been identified as possibly having anti-inflammatory properties considered useful in fighting some diseases, such as some forms of arthritis.  Most people get enough selenium from their diet. There is no need to take supplemental selenium unless your doctor feels you are deficient and recommends that you do so. The recommended daily dose is about 55mcg. Taking vitamin A has proven helpful when there is an actual deficiency, but most people get enough vitamin A from diets that contain sweet potatoes, carrots, dark green and leafy vegetables, fish, and fruits.  There is no evidence to suggest taking vitamin A is beneficial in helping to fight infections in people that are not vitamin A deficient.  Vitamin A plays a role in the treatment of some infections that involve mucosal membranes, which is one way common cold viruses enter the body.  Vitamin A influences the production of certain types of T cells. T cells are an important part of how your body’s immune system works to fight infections. Both of these B vitamins have been identified as playing a role in fighting off infections. Natural sources of vitamin B2 include dark green and leafy vegetables, dairy products, and nuts. Natural sources of vitamin B6 include seafood and poultry.  Vitamin B2, also called riboflavin, has been shown to enhance the immune system in animal studies. Research in humans is ongoing.  Vitamin B6, known as pyridoxine, causes the immune system to be suppressed in people that are deficient in this vitamin.  Large doses of pyridoxine are not recommended. Supplements are only suggested in low to moderate doses and should be taken by people that are considered deficient.  Excess amounts of vitamin B6, or pyridoxine, may actually help cancer tumors to grow. Avoid taking large amounts of vitamin B6 unless your doctor advises you to do so. Natural source of vitamin D include exposure to natural sunlight, seafood, and dairy products. Obtain vitamin E naturally through a diet that includes dark, green, leafy vegetables and nuts.  Vitamin D has been shown effective in treating tuberculosis (doctors have long found exposure to sunlight helpful in treating TB), because it triggers an antimicrobial response to the disease. Scientists are researching whether or not the Vitamin D produced by sunlight has the same affect on other diseases like the common cold.  Vitamin E has been shown to boost the body’s response to certain vaccines. More work is needed to clearly understand this finding.  In people over the age of 65, higher than normal vitamin E doses were given following hepatitis B and tetanus vaccines. The vitamin E improved the performance of the vaccines. So far, the results are limited to those two vaccines only, and only in people over age 65. Work in this area is ongoing. It is important to have enough zinc in your diet, but too much zinc can actually interfere with the immune system.  Taking zinc within the first 24 hours of developing cold symptoms may help to reduce the severity and the duration of a cold.  Do not use intranasal zinc products. Research has linked the intranasal use of zinc to severe side effects, including the loss of the ability to smell.  Taking zinc orally can cause gastrointestinal problems, including nausea.  Taking zinc for long periods of time can cause some types of mineral deficiencies.  Zinc can be obtained by consuming shellfish, lean beef, and liver.
A: Consider taking vitamins and minerals. Make sure selenium is part of your diet. Consider adding vitamin A. Ask your doctor about extra vitamin B2 and B6. Take vitamins D and E. Use zinc.

Q: Positive self talk means talking to yourself using kind and encouraging words. Think of it as a pre-competition pep talk! If you feel negative thoughts creeping in, combat them with positive ones. If you find yourself thinking, “I’m going to mess up,” tell yourself, “You can do this. You’ve practiced a ton, and now it’s time to give it all you’ve got.” Have a few go-to phrases or images that make you feel confident and ready to perform. Hold them in your mind before you compete. You might have a phrase like, “Time to crush it,” or visualize yourself winning the competition. Thinking that way will only make you more nervous. Instead, think of this competition as an opportunity to improve your skills and get outside of your comfort zone. If you have a stellar performance, great! If not, you’ll have more opportunities in the future. . Don’t drive yourself crazy worrying about what could go wrong. Instead, think about what could go right. Imagine the audience cheering for you after an awesome performance. Put your energy into providing a good show for the audience rather than worrying about what they’re thinking.
A:
Use positive self-talk on competition day. Find phrases or images that make you feel optimistic. Don’t think of this competition as your one and only chance. Focus on the potential for success instead of failure