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by Michelle Sutton-Kerchner
Can your body count on you to protect it from colds and flu? Here’s what it takes …
This time of year, we are inundated with advertisements on the best cold and flu remedies. Next to the pumpkins and Halloween candy, you’ll find tissues, nasal sprays, and other products promising to soothe aches and stifle sneezes. Rather than prepare for it, try some prevention! With a scientifically proven battle plan, you can be a confident flu-fighter this season and beyond.
Watch What You Eat
Along with a standard nutritious diet, certain foods are proven to have immune-boosting powers. Include these regularly during flu season, especially when you start to feel rundown:
- Kiwi, these little powerhouses deliver more vitamin C than an orange
- Fish rich in omega-3 fatty acids like tuna, salmon, and mackerel
- Citrus fruit
- Yogurt and other probiotic foods
- Hot tea, which also soothes symptoms if you lose the battle
- Mushrooms
- Oats
- Dark leafy greens like kale and arugula
Just as these improve the immune system, certain foods can weaken it. Simple sugars, like those found in soda, candy, and packaged sweets, negatively impact the body’s immune system for up to five hours post-consumption. Their immune-suppressing effect begins within 30 minutes of ingestion. (Fun fact: Exercise has the opposite effect: It boosts the immune system for a few hours post-sweat.)
Want a sweet indulgence? Go for bite-sized portions of dark chocolate (cocoa content of 70% or more). This treat, loaded with antioxidants and zinc, is a rare perk to fighting a cold. (Spoiler alert: A massage and sauna may help, too! Read on.)
Exercise
Working out most days of the week helps immune cells function more effectively and efficiently. One study showed those who exercised at least 45 minutes per session, four days a week, used up to half as many sick days during cold/flu season as their sedentary counterparts. Be sure to include cardio exercise; the resulting good circulation energizes cells during their battle with germs.
Super-charge your flu vaccine with a post-vaccination workout. Researchers determined individuals who exercised after receiving their flu vaccine had nearly twice as many influenza antibodies one month later. Get your shot literally on the run!
Rest Well
Aim for at least seven or eight hours of quality sleep each night. Those who slept less than seven were three times as susceptible to cold germs, according to the Archives of Internal Medicine. Rest easy, knowing through good sleep you are taking a top precaution against sickness.
Add restful moments throughout your day to reduce the appearance of flu’s henchman, stress. Stress increases the body’s inflammatory response, which hinders the immune system. It also decreases the white blood cells that help fight infections. Chronic stress wears down body and mind, lowering your resistance to germs.
A massage may be one of the most luxurious ways to combat colds and flu. In one study, Swedish massage increased white blood cell levels. Researchers also are investigating how sauna sessions influence the body’s ability to fight germs. One study showed those who made twice weekly visits to this steamy setting caught half as many colds.
Next time you visit the Center, pop in the sauna. If your idea of chillaxing does not include sweating in the sauna, try a Center yoga or T’ai Chi class.
Clean Up
Wash hands frequently when sick or caring for those who are sick, especially before handling food. If soap and water are not available, it is safe to use alcohol-based hand sanitizer. Although hand-cleansing gels have become controversial, they are still the second-best option for cleaning hands to protect against colds and flu. Avoid gels that tout antimicrobial or antibacterial properties. These raise concerns over superbugs, germs that do not respond to medications.
Use a hand-gel sanitizer that is 60 to 95 percent alcohol. Follow the same rules you use at the sink: Wet hands completely and vigorously rub together for about 20 to 30 seconds.
Follow these tips– and here’s to your health! Toast to it, with plenty of fluids (including some green tea with honey).
Sources
“Harmful Effects of Excess Sugar,” at askdrsears.com.
“When It’s Safe to Use Hand Sanitizer—and When You Absolutely Need to Find Soap and Water,” by Sarah Klein at health.com.
“5 Things Everyone Needs to Know to Protect Yourself from This Year’s Flu,” by Camille Noe Pagán at health.com.
