One of my favorite websites/podcasts is The Nutrition Diva. You can find her at www.nutritiondiva.quickanddirtytips.com. Here's what she has to say about keeping yourself healthy during the upcoming flu season:
1. Lay off the sugar. A single dose of sugar can suppress your immune system for up to 12 hours. That’s more than enough time for a virus to take up residence in your respiratory tract and send out change of address cards to everyone in his address book. A single 20-ounce bottle of Coke can cut your immune response in half! Is it really worth it?
2. Eat well. I know it sounds simplistic, but eating well really does make your body more resistant to infection. Foods that feed your immune system include:
citrus fruits and berries, which are rich in vitamin C and flavonoids
nuts, seeds, and whole grains, which supply vitamin E
carrots, winter squash, spinach and other leafy greens, which are a great source of carotenoids
fish and shellfish, which are high in selenium, zinc, and omega-3 fats
garlic and onions, which bolster immune response
3. Serenity NOW! Stress suppresses your immune system and leaves the door open for viruses to waltz in. Realistically, most of us can’t avoid the things that make our lives stressful. But you can keep that stress from piling up inside your body and making you sick. Go for a walk, stretch, take some deep breaths, tell somebody a joke, take a 5-minute mental vacation.
4. Don’t skimp on sleep. Your body experiences sleep deprivation as stress. (See #3.) Try to arrange your schedule so that you can get at least seven hours of sleep a night. Take naps before late nights and do what you can to avoid getting run down.
5. Get some exercise. Regular exercise boosts your immune system. It also helps relieve stress (see #3) and helps you sleep better (see #4).
6. Don’t take echinacea or goldenseal every day. I see a lot of people taking these “immune-boosting” herbs prophylactically through the winter. But these herbs become less effective with long-term use. The best time to use these herbs is when you feel the first faint hint of symptoms, or you’ve been in close contact with someone who is sick. Take them for no longer than two weeks at a time.
In addition to her advice, many integrative health doctors are recommending probiotics and vitamin D (1000-2000 I.U.'s) this flu season as preventative measures. And of course, wash your hands well with soap and water several times throughout your day.
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