Don’t Let the Flu “Bug” You

12 Tips to Protect Yourself

Doctors recommend that diet, exercise and the proper amount of rest all play important roles in keeping your immune system strong to ward off the flu and colds. In addition, there are a host of other things you can do to protect yourself and others:

1. Wash hands frequently.
Flu and cold germs can live for hours, and sometimes even for weeks, on door handles, dishes, or other objects only to be picked up by the next person touching the object. So wash your hands often, in warm water with soap for at least 15 seconds. Also, be sure to always wash your hands before eating and after using the bathroom. Leave the water running and turn off the faucet with a paper towel to avoid any possible re-contact with germs.

2. Use a hand sanitizer.
Keep a small bottle of alcohol-based hand sanitizer in your office drawer when water is not readily
available. Many hand sanitizers also contain moisturizers.

3. Drink plenty of water.
Not only does water keep your body hydrated, it also flushes your system and washes out toxins. A good recommendation for most healthy adults is to drink eight 8-ounce glasses of water each day.

4. Eat a balanced diet.
Include lots of foods containing phytochemicals, such as beta carotene, and Vitamins C and E. “Phyto” means plant, and these natural chemicals in plants give the vitamins in food a supercharged boost. Find them in dark green, yellow and red fruits and vegetables. Fruits such as guava and papaya contain high doses of vitamin C that helps to increase the production of white blood cells and antibodies. Beta carotene increases the number of T-cells that help fight and kill infection.

5. Reinforce your immune system.
Consider ways to reinforce your immune system by supplementing your diet with a natural source of immune-building antibodies known as immunoglobulins, found in bovine colostrum. Bovine colostrum contains 40% concentration of Immunoglobulin G (lgG) that is clinically proven to provide passive systemic immunity against pathogens, bacteria, viruses and fungi that are responsible for causing E. coli, upper respiratory infections, pneumonia, and the flu. You can also increase your intake of vitamin C at the first signs of a cold or flu. Researchers also believe that the beneficial bacteria in low-fat yogurt may also stimulate production of immune system substances that fight disease.

6. Exercise regularly.
Aerobic exercise helps increase your body’s natural virus-killing cells. So, whether you go for a walk or head off to the gym, get your heart rate up into a target zone and keep it there long enough to reap healthy immune benefits.

7. Reduce alcohol consumption.
Consuming alcohol can destroy the liver, which is the body’s primary filtering system. The result is germs can stay in the body for a longer time causing secondary complications in addition to initial viral infections.

8. Don’t smoke.
Heavy smokers tend to catch viral infections more frequently and more severely. Even being around second-hand smoke can zap the immune system. Also, smoke paralyzes the cilia - the delicate hairs that line the mucous membranes of the nose and lungs – making them ineffective at moving flu and cold viruses out of the nasal passages.

9. Get some R & R.
Rest and relaxation can increase your immune system response against viral invaders. Achieving a state of relaxation reduces cortisol – the bad stress hormone – in the body. It is important to keep this stress hormone under control, since increased cortisol has been shown to suppress immune function, allowing more flu and cold viruses to take up temporary residence in your body.

10. Cover your mouth and nose – but not with hands.
Cover your mouth and nose with a tissue (not your hand) when coughing or sneezing. Then, discard the tissue in the trash and wash your hands. This may prevent those around you from getting sick.

11. Don’t share items that can spread germs.
This is one time to go against that important skill we learned in Kindergarten: Sharing. Do not share food, drinks, cups, utensils, cigarettes, or clothing and linens. Be sure to wipe off items that others may use such as telephones, desktops or keyboards with a sanitizer such as Lysol.

12. Do share this information with your family and co-workers.
To maintain a healthy community at home and at work this flu season, it is important to share information with others. Hold a family meeting around the kitchen table or circulate a flu prevention tip sheet in your office.