It’s flu season and these days so many people seem to be suffering with a bad cold or nasty flu bug. While there are no guarantees that you can get through the season unscathed, there are some strategies you can try that may protect you.  Eating some immune boosting foods, getting enough sleep and practicing good hygiene can all help.

Here are some tips:

• Fruits and vegetables offer vitamin C, a powerful antioxidant that helps keep your immune system strong.  Studies show that while it won’t prevent you from catching a cold, it can reduce its length and severity. The best sources are oranges, lemons and grapefruits, kiwis,  mangoes, strawberries, red peppers, melons, broccoli, Brussels sprouts, cauliflower, potatoes.  A flu-fighting strategy would be including a C rich food at each meal/snack as part of your daily diet.
• There are  lots of other fruits and vegetables that may help bolster your immunity.  Berries of all kinds contain compounds with immune stimulating properties. You can buy them fresh right now but they obviously are not local and can be expensive. Frozen berries are an excellent option…they taste  great and have the nutrition of their fresh counterpart.
• Zinc is a mineral, important for a healthy immune system. You can get it by eating seafood (especially oysters), red meat and poultry, yogurt, legumes, wheat germ, and whole grains.  Many people take zinc lozenges and find they ease cold symptoms and may speed up recovery.  When it comes to supplements, taking too much (more than 40 mg/day) can actually depress your immune system.  If you are taking a multivitamin, it will provide you with a safe amount of zinc that can supplement your diet.
• Fermented milk products like yogurt and kefir which have added probiotics can also help strengthen the immune system.  A probiotic yogurt or a drink of kefir as a snack can be another strategy.
• If you get sick, it’s important to drink lots of fluids.  This can be juice (also a vitamin C source), water, ginger ale, lemon juice and honey, tea or chicken soup. They will keep you hydrated and also help if your throat is sore.
• Chicken soup may actually do more than just hydrate you. Not only is it soothing and easy to digest, there are compounds in it that seem to act as a decongestant and it’s even better if there’s some spice in it. Some researchers feel that ginger, chilis or garlic may help reduce sinus and nasal congestion, so add them when making your soup.
• Don’t forget prevention. Talk to your doctor about getting a flu shot.  Wash your hands well and often.  If you’ve been in a crowd where lots of people are coughing and sneezing, wash your hands before you touch your nose and eyes. Cover your mouth when coughing or sneezing and if you are feeling sick, stay at home, rest and get better.