Protect Yourself and Family from Colds and Flu
Now that the weather has turned colder, it is time to think
about how you can protect yourself and family members from getting colds or flu
this winter. There are many things
people can do in terms of diet, exercise and habits that can greatly reduce
your chances of getting sick.
What diet and other changes
can you focus on to boost your immune system and keep you healthy?
1. Fruits and Vegetables – 5 A Day
is the suggested amount but eating even more than 5 A Day during the cold and
flu season is a wise choice.
a.
Antioxidants for your immune system: Fruits and
vegetables are not only full of vitamins and minerals but also antioxidants
that can help you fight off those infections and build your immune system. But each color of fruit and vegetable has
different antioxidants. To ensure you
are getting a wide range of colors, vary your colors. Include many different kinds of fruits and
vegetables each day.
b.
Frozen Fruits and Vegetables – there may be less
of a selection of fresh produce this time of year, but don’t hesitate to enjoy
frozen fruits and vegetables. They offer
the same nutritional value, the antioxidants and help your immune system. Most frozen fruits and vegetables are picked
when ripe and frozen right after being harvested thus preserving the vitamins
and minerals.
c.
Berries – are especially rich in
antioxidants. Keep some frozen berries
on hand to add to your morning oatmeal, some yogurt or a smoothie.
d.
Frozen or fresh vegetables – make some homemade
soup and add in some frozen or fresh vegetables.
2. Vitamin
E – we all think of vitamin C to prevent colds, but vitamin E has an
important role to play in enhancing our immune system. Studies have shown this
vitamin improves our response to the flu vaccine, and helps ward off colds and
other upper respiratory infections.
a.
Vitamin E rich foods include:
i.
Nuts: walnuts, peanuts, almonds, hazelnuts
ii.
Seeds:
sunflower seeds
iii.
Oils:
olive oil, wheat germ oil, sunflower oil, safflower oil, corn oil. One tablespoon meets your daily needs.
iv.
Peanut butter, wheat germ
v.
Fruits and Vegetables: leafy greens like kale,
spinach, kiwi, mango, tomatoes
To add vitamin E to your day, use
the oils noted in cooking, sautéing food, use in salad dressings.
3. Zinc
– have a cold? You can buy lozenges with
zinc added. Zinc has been shown to
reduce the length of a cold and research shows zinc can boost one’s immune
system.
a.
Protein Foods: Most of us get enough zinc as protein
foods like turkey, chicken, lamb, pork, oysters, pork, and yogurt are rich in
zinc.
b.
Plant sources of zinc: nuts, seeds, beans, chickpeas and whole
grains.
4. Fluids
– drink plenty of fluids. Water
is always good, but add some green tea.
Green tea has antioxidants to reduce inflammation. One doesn’t have to
drink 8 glasses of water a day as soups, tea, coffee, milk also count as
fluids.
5.
Walk –
what does walking have to do with colds and flu? Studies have shown that people who walk at
least 20 minutes a day are less likely to get sick. And when they did get sick, their symptoms
were milder than those who walked less. Walking doesn’t have to be
outside. You can walk at malls, go up
and down stairs, walk to a co-worker’s office instead of sending an email.
To incorporate some
of these ideas this week:
Cook with olive oil, add a handful of nuts to your day, pack
a peanut butter sandwich for lunch, add some fruit to your oatmeal or make a
smoothie with some berries. Use a salad
dressing with olive oil on a salad of leafy greens (not iceberg lettuce). Take a walk at lunch or after dinner. There
are many, simple ways to boost your immune system.
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