Flu season is upon us and even if you have protected yourself from infection by getting your flu shot, you may want to take extra precautions to ensure a healthy cold and flu season this winter. Adding these natural ways to prevent the flu into your lifestyle will help to keep you safeguarded from illness.
TASTE THE RAINBOW
Eating a wide variety of fresh, wholesome foods packed with powerful vitamins and minerals is the first step to ensuring a strong immune system. Vitamins A, B6, C and E and the minerals zinc, iron, copper and selenium are critical for maintaining strength and immunity. Make sure that your diet consists of a rainbow of vegetables and fruits to ensure that you are getting all of the necessary nutrients. Supplementing your diet with a daily multivitamin will fill the gaps where your diet falls short and should be an essential part of your health regime. During cold and flu season, increase your dosage of vitamin C for added virus fighting benefits. Should you still become sick, studies have shown that the powerful antioxidants in vitamin C can reduce both the symptoms and duration of the flu.
STOCK UP ON SUPERFOODS
Certain foods can give you an extra boost and should be factored into your regular eating habits. Garlic is known for its antibacterial, antiviral and antifungal properties and can prevent infections from taking hold and spreading.
Mushrooms have also been found to increase production and activity of white blood cells, improving your chances of fighting off infection. Both shiitake and maitake mushrooms provide the biggest immunity boost.
Jump-start your immune system each morning with a fresh pot of black tea. While the healthy properties in black tea have been known for centuries, a recent Harvard University study confirmed its healing effects. The study found that people who drank five cups of black tea a day for two weeks had 10 times higher levels of the cold- and virus-fighting chemical interferon than those who did not drink tea. Researchers suspect that green tea has the same effect.
DON’T DRY OUT
Make sure you are drinking enough clear fluids to help support a healthy immune system. In addition, the dry air of the winter (especially once the heaters are turned on) can dry out your nasal passages leaving them irritated and more susceptible to infection. Prevent this by sleeping with a humidifier on in your bedroom. Be sure to keep this clean to keep your air free of pathogens!
Getting a good night’s sleep is essential for the immune system to recharge itself. An overly fatigued body doesn’t have the necessary strength to fight off infections. With eight hours a night of solid sleep, your body will be ready to face a new day and ward off pesky invaders.
Exercising for 30 to 60 minutes daily can give your immune system the extra kick that it needs. A study conducted by David Nieman at Appalachian State University found that people who walked regularly for 12 weeks had half the number of colds and sore throats as people who were less active. Exercise is also a great way to reduce stress and its harmful effects on the immune system. It has been estimated that 90 percent of illness and disease is stress related. But don’t overdo it! Too much exercise can have the opposite effect on your immune system.
KEEP IT CLEAN
A strong immune system should be able to combat the flu virus, but washing your hands frequently can increase your health odds even more. Use warm water and soap and avoid touching your mouth, nose and eyes to prevent the virus from entering your system. A daily nettipot or nasal rinse will also help to keep your sinuses free of any pathogens.
As always, please speak with your doctor before drastically changing any dietary or supplement regimens. If you have any questions about flu prevention, contact us and we are happy to help!
To your health!