Nutrition, Food Safety
and Health Agent
With reports of the flu already affecting people, it is time to do what you can to protect yourself from colds and flu. Here are some tips:
- Get a flu shot. While no flu vaccine is 100% effective, it does reduce your risk flu-related hospitalization.
- Eat more fruits and vegetables. Five servings a day gives you many antioxidants, vitamins and minerals to boost your immune system. Fresh, frozen or canned varieties are all beneficial.
- Get up and walk! Even a brisk 20 minute walk in cold weather every day can reduce cold and flu symptoms.
- Vitamin E builds the immune system. It can help the body’s response to the flu vaccine and risks of upper respiratory infections.
- Consume foods rich in zinc which are found in meats and poultry, legumes, whole grains and nuts plus fortified cereals. Don’t overdo it as too much can be harmful.
- Lose weight. A reduction in weight can improve the immune response. Always follow your doctor’s recommendations for best results.
- Drink fluids. Water, or even green tea, is beneficial to reduce inflammation.
- Wash your hands. This cannot be emphasized enough. Wash frequently and avoid rubbing your eyes and nose with dirty hands.
- Sleep cures many things. Research has shown a link between a brain-specific protein and sleep that can fight flu symptoms.
- Know your body. When you feel tired and run down, that stresses your immune system and increases your chance of illness.
What about vitamin C? While many think taking a lot of vitamin C can keep illness away, the science does not back this up. Vitamin C supplements will not prevent you from getting a cold, but might shorten the duration of illness.
If you are ill, stay home. This will help reduce the spread of colds and flu. For more information on influenza, see www.cdc.gov/flu/index.htm and for colds, see www.cdc.gov/Features/Rhinoviruses/index.html
Source: Tufts Health & Nutrition Letter, October 2016
By: Ashley Svaty
