Flu Prevention and the Ravens: They have more in common than you think.
With the influenza virus reaching epidemic levels across the United States, it is never too late to protect yourself. Of course it is extremely important to talk to your doctor about the flu vaccine, but what are some additional ways to protect the fortress that is your immune system? Many people will recommend buying vitamin, mineral, and herbal supplements, but these cost a ton of money and there is little to no evidence to justify their use.
The answer is actually quite simple: a well balanced diet, adequate sleep, and proper hand hygiene.
First, it is important to understand the immune system. Lymphoid organs create immunocytes and send them throughout the body to fight against infection(1).
Let me break it down. In the spirit of the Ravens wild card playoff win against the Steelers, the lymphoid organs are the equivalent of head coach John Harbaugh and defensive coordinator Dean Pees coaching Terrell Suggs to perfection, sending him out on the field to tackle the Steelers offense, and making the recovery of the year to get the ball back in the hands of Joe Flacco and the Ravens offense. When Terrell Suggs is fatigued, dehydrated, and hungry, he will not defend the Ravens to his maximum potential.
A bit of a stretch, but go Ravens!
Use these steps to help decrease your risk of catching the flu bug:
1) Eat your plants! Fruits and vegetables contain vital nutrients and antioxidants that are necessary for a strong immune system. The key is color. More color=more nutrients! Make half of your plate fruits and vegetables at all meals.
2) Ensure that you are eating enough! Do not over-restrict your intake even if you are trying to lose weight for your New Year’s Resolution. Consuming inadequate energy and protein can lead to a weak immune system.
3) Consume at least 48-64 ounces of water daily.
4) Get at least 8 hours of sleep daily.
Check out the roles of vitamins and minerals in supporting your immune health.
If you need additional help with planning a well balanced diet, check out the MyPlate resource under the TOOLS tab.
If you begin to experience flu-like symptoms, go to your primary care doctor immediately! Stay hydrated and make sure to eat so that your body has the energy to fight the virus. If your appetite is low, try small, frequent meals throughout the day.
References
(1) Wallowitz ML. Overview of the Immune System. Oncology Nutrition Connection. 2008; 16(4): 3-5.
