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Avoid the Flu this Season: Strengthen Your Immune System with Exercise
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Anthony Gogna, center, receives the H1N1 swine flu vaccine from pharmacist Derek Lee, right, Monday, Nov. 9, 2009, as Gogna's daughter Gillian, 1 1/2, looks on at a pharmacy in Seattle. (AP Photo/Ted S. Warren)
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Flu season is here. And this year, along with the regular flu bug, comes a new and scary virus: H1N1. Recently, President Obama called the recent outbreak of swine flu a “national pandemic.” Much is being advised about protecting yourself from the viruses: wash your hands often; use hand sanitizer; cover your nose and mouth when sneezing or coughing; and others.
Many people also stock up on Vitamin drops. Everything from Vitamin C to Zinc supplements have been touted as remedies or precautionary measures against cold and flu. However, did you know that those who participate in a regular fitness regimen often have a stronger immune system than those who do not?
Studies show that regular exercise can enhance the immune system, which may help your body fend off colds and flu, as well as more serious infectious diseases. For moderate health benefits, the Dietary Guidelines for Americans 2005 suggests at least 30 minutes of moderate-intensity physical activity most days. For weight loss, 60-90 minutes daily is suggested. For tips on staying fit even when you can’t get outside, click here.
Other tips:
Bulk up on your Vitamins. Vitamins from food, that is. To get the full benefit of vitamins and minerals, its best to gain them through a variety of fruits, vegetables and lean protein sources.
· Vitamin A – Vitamin A is important for healthy eyes, skin and for a healthy immune system. You can find Vitamin A in some of your favorite Fall produce: butternut squash, pumpkin, yams and sweet potatoes.
· Vitamin C – Also known as ascorbic acid, Vitamin C has long been known to boost the immune system by enabling the body to make white blood cells. Eat plenty of citrus fruits, as well as leafy green vegetables and tomatoes to strength your immune system.
Get plenty of Sleep. The benefits of a good night’s rest cannot be overstated. Poor sleeping habits have been connected to many problems, from obesity to poor grades and work performance. If you are not well rested, your body will not be at its optimum. And, in the midst of flu season, your body needs to operate at its peak performance level to fight off disease and infection.
Lay Off the Alcohol. Some studies suggest that moderate alcohol consumption may reduce the risk of heart disease for certain populations. However, more than 1-2 drinks per day can negatively impact your body and your health. Those that drink may experience disruptions in their sleep cycles, as well as hangovers. In addition, alcohol is a diuretic, so it may cause dehydration, as well as resulting electrolyte imbalance. All of these things contribute to your body under-performing at a time when it may need to fight off the latest flu bug.
For more information concerning flu prevention, visit www.cdc.gov.
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