Don’t want to catch the flu? Take an active role in your health.
“An ounce of prevention is worth a pound of cure,” said Benjamin Franklin. Even in his day, prevention was the best form of medicine.
Today, with flu season around the corner, it’s time to prepare.
Prepare what?
Prepare our bodies.
Our bodies are put through harsh conditions in the fall and winter seasons. We get less sunshine – and so this means less vitamin D. There is more exposure to a multitude of germs and bacteria because we all spend more time indoors. And many of us get less exercise and tend to eat heavier meals with more fat and sugar during the colder seasons.
All of this is a recipe for reduced immunity and increased inflammation. And illness follows.
But we aren’t helpless. We can take charge of our bodies and our health.
How?
Not with elaborate potions or expensive treatments.
You may be surprised to learn that what we need to do is very simple. It’s how we should live year-round!
The way to a healthier flu season
1. Eat for wellbeing
What to eat to boost immunity? Nutritionists are formal: we need to eat a wide variety of whole food with a preference for fruits, vegetables, and grains. The more color there is in your dish, the better. The Mediterranean Diet is the gold standard. It isn’t a diet but a plant-based, whole food eating plan.
It isn’t a good idea to overly consume a specific food because it contains a particular vitamin or mineral. Instead, add to your general diet a few more citrus fruits for vitamin C and tomatoes that fight inflammation. It’s a good idea to add more fatty fish such as tuna, salmon, and sardines, rich in vitamin D – a vitamin that we have less of in the winter due to reduced sunlight.
Try to avoid processed food that is usually laced with fat, salt, sugar, and other additives.
2. Get physical
Exercise boosts the immune system. You don’t need to be an athlete to maintain good health. Studies have shown that a “moderate energetic lifestyle” produces the most beneficial effect. In simpler terms, what’s essential is regularity and moderation.
Here are a few suggestions:
- 20-30-minute walks daily
- cycling a few times weekly
- going to the gym every other day
Don’t like to exercise or don’t have the time? Here are some tips for finding movement in your everyday life:
- take the stairs
- integrate periods of standing at work
- walk to work a couple of times per week
- clean the house at the weekends
- do the shopping
While the minimum of physical exercise is necessary to keep your immune system running smoothly, excessive exercise harms the body and has the opposite effect on health and immunity.
3. Connect with nature
We make up an integral part of nature. To that end, our bodies need exposure to natural light, sun, plants, and trees. Cutting ourselves off from this environment produces a negative psychological effect. Take, for example, winter depressions, better known as Seasonal Affective Disorder. This happens in the fall and winter months when people don’t get enough natural light or sun. Studies have shown that a lack of sunlight can disrupt your natural body rhythm by stimulating more sleep hormone secretions. The result is feeling sluggish, low energy, loss of interest in certain activities, etc. Light therapy has proven to have a positive effect on mild winter blues.
Even in fall or winter, a walk in a park or forest has proven to have positive effects on uplifting mood and positivity. Taking a break to do some “forest bathing” is a way of reducing stress. This, in turn, has a significant impact on overall wellbeing.
4. Don’t forget the flu shot
Just about all healthcare providers recommend that most people get the flu shot – especially this year with the Covid-19 virus circulating. The flu shot isn’t a guarantee that you won’t get the flu. The flu vaccine changes every year. There could be other strains of influenza that the vaccine doesn’t protect against. In any case, it seems that even if you get the flu after receiving the vaccine, you may have a less severe case.
When should you get the flu shot?
Ideally, before the virus starts to spread, so by the end of October. Keep in mind that it takes two weeks for your body to develop antibodies once you have received the flu shot, according to the Centre for Disease Control.
Who should get the shot?
All persons with chronic health conditions; this includes children and seniors over 65.
5. Check abuses
Both smoking and heavy alcohol consumption hurt the immune system.
If you smoke, research suggest that you are more likely to suffer from the flu than non-smokers. Smoking could produce a reduced response to infection and viruses. Plus, smokers have more of a chance of having complications if they have the flu, notably lung inflammation and damage.
It’s never too late to quit smoking. Seek professional help now and begin to experience long-term health benefits.
If you drink alcohol, there are two different categories: moderate drinkers and heavy drinkers.
- Moderate drinkers: 1 drink per day for women, two drinks per day for men
- Heavy drinkers: 8+ drinks per day for women, 15+ drinks per day for men
Research suggests that moderate alcohol consumption in males and females seems to enhance the immune response to influenza and vaccines. However, this isn’t the case for heavy drinkers. In heavy drinkers, alcohol alters the gut microbiome, responsible for millions of microorganisms, which weakens the immune system.
Flu season is at our door. Start preparing today for a flu-free winter.
Oh, and don’t forget, “Prevention is better than cure.” as Desiderius Erasmus said.
It’s best to get vitamins and minerals by consuming whole food. But if you lack specific vitamins due to a busy lifestyle and stress, then dietary supplements can help support your immune system. Visit Innutri for a selection of vegan supplements: www.innutri.ch