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Cold and Flu Tips to Stay Healthy This Flu Season by Tricia DiPersio, PhD, RD Henry's Food Safety Specialist and Corporate Dietitian Practice Good Hygiene To reduce the chances of catching and spreading illness, wash your hands frequently, cover your mouth and nose with a tissue when you sneeze or cough, and avoid touching your mouth, eyes or nose. Also, avoid sharing food and drinks. Relax Stress negatively affects your general health and increases susceptibility to infection. Stress raises the body’s cortisol levels, resulting in a weakened immune system. Plus, when people are stressed, they tend to make poor lifestyle choices, such as eating junk food, slacking on exercise and skimping on sleep, all of which suppress immune activity. Practice stress-reducing activities like yoga, journaling and walking. Treat yourself to a massage or spend quality time with family and friends to help reduce stress and stay healthy. Get Plenty of Sleep Sleep deprivation can increase susceptibility to colds and the flu, and can add extra stress to your life. Everyone should sleep about seven to nine hours each night to give their body a chance to recharge. Get Moving Moderate, daily exercise reduces stress levels and makes it easier to get a good night’s sleep. Eat Right A nutritious, well-rounded diet with plenty of fresh fruits, vegetables and whole grains can help boost the immune system. Avoid unhealthy, processed foods that are laden with empty calories, saturated and trans fats. Focus on these healthy foods for extra immune support:
Have a Cup of Tea Drinking green, black or white tea will not only keep you hydrated, but may also prime your immune system to fight off illness. Plus, the antioxidants and flavonoids in tea support overall well-being. Make sure to drink plenty of water as well – about 64 ounces each day. Drinking fluids can help wash away toxins and germs, prevent dehydration, loosen mucus and lessen the chance of catching a bug. Get Your Daily Nutrients Vitamins A, C, E and B-6 as well as minerals like selenium, zinc and iron help boost immune system efficiency. A daily multivitamin ensures the body is properly nourished with these nutrients and the others it needs to stay strong and healthy. Natural Remedies Plant extracts, such as echinacea, astralagus, goldenseal and elderberry are natural alternatives to help support the immune system. Also, look for natural dietary supplements, throat sprays and wellness products containing combinations of vitamins C and A, zinc and selenium. Know When the Flu Hits Your Town If flu levels are high in your town, be prepared and stay away from crowded places. Use the Henry's Flu Tracker, available at www.henrysmarkets.com/flutracker, where you can search flu levels by zip code, and find the top-five most affected cities and the top-three flu symptoms across the country. Get a Flu Shot This year, the Center for Disease Control reports record numbers of the vaccine, meaning enough flu shots for everyone. Try a natural, preservative-free flu shot this year. Stay Home! If you do get sick, stay home from work, school and errands to avoid spreading germs and to allow for plenty of time to rest and get better. |
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