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Swine flu: 5 tips to boost immunity and fight the flu
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CDC Photo of H1N1 flu virus
The swine flu has received a lot of media attention and many people are concerned for themselves and their families. The swine flu vaccine is available in limited quantities, but there are also those who are concerned about its safety because it hasn't been tested. Only you and your doctor can decide whether you and your family should be vaccinated.
Regardless of whether you decide to get the swine flu shot or regular flu shot, there are things you can and should do to boost your immunity and support your overall health. The key to preventing colds and flus and living a healthier life is the immune system. When your immune system is strong, you get sick less often and recover more quickly. It is now generally accepted by scientists and health professionals that nutrition and lifestyle are important determinants of immune responses. Some of the key factors in maintaining a healthy immune system are a healthy diet rich in fruits and vegetables, adequate sleep, stress reduction and regular exercise.
Unfortunately, most of us do not eat enough fruits and vegetables, do not get enough sleep, have stressful lives and rarely exercise. As a result, when cold and flu season rolls around, most of us are overly susceptible to getting sick. Making small changes in lifestyle, especially during cold and flu season, can be the difference between catching the cold going around the office and being the one person in the office who didn't get sick. Here are a five suggestions to help you and your family through the tough cold and flu season:
- Have fresh fruit and cut vegetables available to snack on at work and/or at home. This will help you get the recommended daily five servings of fruits and vegetables. Foods that are high in vitamin C are especially important. These foods include: citrus fruits (i.e. oranges), cherries, broccoli, bell peppers and tomatoes. The greater variety of fruits and vegetables in your diet, the better.
- Go to bed an hour earlier than you usually do and get a minimum of 6 hours of sleep - but 7 or 8 hours is better. It is during the 6th hour of sleep that the immune system is repaired and the body has an opportunity to repair damaged tissues and rejuvenate the body.
- Take 10 minutes each day to relax, breathe and enjoy the small things in life - the changing leaves, a child's smile, the intricacy of a snowflake, a beautiful sunset or just how good it is to be alive.
- Begin to make exercise and physical activity a part of your daily life. Park at the farthest end of the parking lot and take the stairs instead of the elevator. Play with your children or at least play like a child. Go for a walk to enjoy the sunset or the changing leaves. Take a 10-minute break at work and walk around the office or walk outside.
- Most importantly, be sure to laugh at least once per day. Believe it or not, scientists believe that laughter is an important part of strengthening the immune system.
In addition to these lifestyle changes, you can provide your immune system with an extra boost through nutritional supplementation and including specific foods in your diet. The next several articles will discuss various nutrients and foods that are known to support a healthy immune system.
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