Want a Fighting Chance Against Flu?

Heading into winter – no matter how much you may love that season – means we’re also heading into flu season. Add to that the holidays with all the parties, crowds, running around, and inevitable added stress, and it’s more important than ever to keep your immune system in top working order.

So, let’s talk flu prevention strategies for a minute. And then we’ll get into how to boost your protection even more with food.

Without a doubt, the two best things you can do to protect yourself from the flu this year are 1) thorough hand washing and 2) the annual flu shot. By now you should know that I’m a science girl at heart and I look for the evidence. Well, my friends, that is the evidence.

When it comes to washing your hands, it’s not just for before cooking or after using the bathroom. It’s a good idea to do it frequently throughout the day – whether you’re at work in an office or out and about. Then wash them again when you first get home, particularly if you’ve been in crowded places. You know the drill - sing the “Happy Birthday” song twice while you scrub. 

As for the vaccine? The most important thing to remember here is that you can’t get the flu from the flu shot. Let me repeat that. You cannot get the flu virus from the flu vaccine. Science, right? Yes, you might feel a little achey, symptomatic, and meh for the next day or two. But, guess what? That means your body is doing exactly what it’s supposed to be doing. It’s creating the antibodies that are going to protect you when you’re exposed to the virus. And that's a heck of a lot better than getting sick with the actual flu, which can take you out for days or even more!

At the same time, it's a good idea to make sure you’re not getting sick with something else like a cold, fever, or sore throat at the same time that you’re getting your shot. If you feel like you are, wait a few days to get over it before you get the vaccine. That way, the vaccine reaction won’t compound how you’re feeling.

The other thing to consider is this fun fact: the more of us who get the flu shot, the more our communities develop what’s called “herd immunity,” which protects everyone. Win win.

Before going on, I want to remind you that this is a guideline for the general population. It’s critical that you check with your own doctor before making a decision about getting any type of vaccine.

Now that we’ve gotten that out of the way, let's talk about the other powerful tool you have for fighting the flu – your diet!

While getting the full spectrum of vitamins and minerals is the key to being your healthiest, there are a few that are particularly helpful when it comes to boosting immunity. Before going for supplements, I like to start with a “food first” approach. Here’s what to look for and where to find it…. 

Beta Carotene and Vitamin A:
Orange and yellow produce like sweet potatoes, carrots, and mangoes are a tip off when it comes to vitamin A, but you’ll also find it in spinach, broccoli and tomatoes.

Vitamin B6:
Chickpeas are a great source of B6! You’ll also find it in poultry, beef, cold-water fish like tuna or salmon, bananas, bulgur, and winter squash.

Vitamin C:
Look to citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.

Vitamin D:
Found in fatty fish and eggs, vitamin D is often added to milk or orange juice. And don’t forget the sun as a great source. All you need is about 10 minutes per day outside with as much skin exposed as possible and no sunscreen. (After that, though, slather it on!)

Vitamin E:
Wheat germ and wheat germ oil are  top sources. You’ll also find it in sunflower seeds, almonds, peanuts, broccoli, kiwi, mango, tomatoes, and raw or boiled spinach. 

Selenium:
Believe it or not, 2-3 Brazil nuts is all you need to get a full day’s requirement of selenium. You’ll also find it in tuna, sardines, halibut, cottage cheese, brown rice, oats, lentils, nuts, and seeds.

Zinc:
It's found in beef and seafood, but don’t forget plant-based sources like wheat germ, beans, nuts, pumpkin seeds, lentils, and tofu.

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By the way, it should come as no surprise that excess consumption of sugar and alcohol can depress the immune system you’re working so hard to build up. Although it’s hard around the holidays, a little mindfulness goes a long way.

One last tip before I send you off…. Lifestyle and stress also play a big role in how resistant you are to illness. So, along with upping your eating game, get some exercise, ensure you’re well rested, and engage in some stress management activities like meditation, deep breathing, or a warm epsom salt bath.

Here’s to a happy and healthy holiday season for us all!