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