Getting
the flu vaccine is your
first (and most obvious step) in preventing a nasty bout of flu this season,
but after you’ve crossed that off your to-do list, your work isn’t over. There
are other steps you can take to help keep you and your family healthy all flu
season long.
But
first, can we take a minute to say “thank you” to our immune systems? Your
immune system is your body’s way of fending off all the nasty germs the world
throws at you every day. Unfortunately, a variety of lifestyle factors and
unhealthy habits can keep your immune system from operating at full capacity,
leaving you susceptible to infections like the flu.
You’d
be surprised how much your daily decisions impact your body’s ability to fight
off infection. Make these healthy habits part of your everyday routine to help
keep your immune system functioning at its highest level.
Feed your immune system with the right nutrients.
Obviously,
your diet impacts your overall health. So, it follows that eating a healthier
diet helps keep your body operating as it should. To give your immune system an
extra boost for flu prevention, make sure you prioritize a diet rich in
vitamins and amino acids.
Amino acids
Why
amino acids? An appropriate intake of amino acids, carbohydrates and some fats
improves your ability to make the proteins needed for immune system function.
Think: antibodies and cytokines. Cytokines are proteins that help regulate your
body’s immune response by sending cells to fight infection.
Vitamins
A diet
rich in fruit and vegetables helps us get the right amount of vitamins and
minerals. A multivitamin supplement should only be used if your diet is
deficient in one of these areas. If you’re worried about any deficiencies in
your diet, talk to your doctor about whether vitamin supplementation is the
right move for you.
Otherwise,
look to your diet as the source of these critical vitamins and minerals,
including:
·
Vitamin E
·
Vitamin B6
·
Vitamin C
·
Vitamin D
·
Iron
·
Zinc
Get a healthy amount of sleep.
Adequate
sleep is very important for immune system function. In general, adults need at
least seven hours of sleep, and children and
adolescents need 9-11 hours. I can’t underemphasize the
importance of getting a healthy amount of sleep — for your general wellbeing
and for flu prevention especially.
We are
more susceptible to viruses like the flu and the common cold when our bodies
are running on inadequate sleep. A week of sleep deprivation has actually been
shown to reduce immune system responsiveness to the flu vaccine.
So,
make sure you’re not skimping on sleep this flu season.
Make exercise a regular habit.
Regular exercise habits improve your overall
health and therefore can reduce your risk of acute illness. Making time for
regular physical activity also helps reduce anxiety, depression and risk of chronic
illness, meaning your body will be happier overall when you’re getting in a
healthy amount of activity.
Immune
system reactivity is actually slightly lower immediately following exercise but
improves afterward. This is not surprising since exercise itself is a temporary
stress on the body — a good kind of stress. Whether it’s running, yoga, pilates
or lifting weights, get up and get moving!
Wash your hands.
It
might sound like common sense, but proper handwashing definitely reduces the
risk of illness and infection. Some infections are spread by respiratory
droplets, but many others such as the common cold, influenza and norovirus can
be spread by contact with surfaces or body fluids.
Soap
and water reduces the amount of these infectious agents on your hands. This is
especially important for illnesses like norovirus and clostridium dificile (C.
diff) bacteria, both of which cannot be destroyed by alcohol-based hand
cleaners like hand sanitizer. However, soap and water does
the trick for these infectious agents.
Be smart and take precautions.
The
most important precautionary measure you should take is getting the flu vaccine.
Although vaccine effectiveness varies from season to season, it does provide
you with a layer of protection and has been shown to reduce the severity of
illness should you contract the flu.
If a
family member or friend gets sick, encourage them to take precautions against
spreading the illness to you and others around you. Wearing a mask can be
helpful to reduce the spread of a respiratory illness from an infected
individual. People infected with the flu should quarantine themselves by
staying home during the illness.
Be sure
to clean commonly touched surfaces like door and appliance handles, faucets,
toilets, etc. regularly to help keep any nasty germs at bay.
Authored by Mark Hinds, MD
Mark Hinds, MD, is a
family medicine physician on the medical staff at Baylor Scott & White Medical Center – Hillcrest.
He has practiced outpatient and hospital medicine in Waco since 1995. He
attended medical school at UT Health Science Center San Antonio and completed
his residency in Waco. He currently lives in Crawford, Texas, with his wife
Michelle. Get to know Dr. Hinds. View all posts
by Mark Hinds, MD
No comments:
Post a Comment