It’s that time of year again — flu season. I hadn’t had the flu in years, but last year I caught the stomach flu at the worst possible time. I was traveling to watch my boyfriend graduate from Michigan State University and the night before his ceremony, the virus struck. I was too sick to be part of the celebration so I stayed in bed.
I’m doing everything I can this flu season to avoid getting sick. And you should, too!
Flu shot
The best way to protect yourself against the flu is by getting the flu shot. Contrary to popular belief, the flu shot WILL NOT give you the flu or cause you to get sick. Getting your flu shot by October is recommended, but it’s not too late to get one. Even if you get the flu, having the flu shot will lessen the severity of your symptoms.
I got my flu shot at Walgreens because their Get a Shot. Give a Shot. campaign, with help from the UN Foundation, helps provide life-saving vaccines to children in underprivileged countries.
Take everyday precautions
Now that I live in a big city, it’s easier to catch the flu since I utilize public transportation daily and work in a large office. As soon as I get off the train and into my office, I wash my hands. It’s important to constantly wash your hands to eliminate the spread of germs or your likelihood to catch the flu.
Avoid close contact with anyone who is experiencing flu-like symptoms. It’s hard when it’s your family, roommates or significant others, but do your best to help keep everyone involved healthy.
Fuel your body
Keeping your body fueled with healthy, nutrient-dense foods can help prevent you from catching the flu. Some of the best foods you can consume to steer clear of the flu are:
Citrus, Red Peppers
- Vitamin C isn’t as useful in preventing colds as we think, but consuming extra amounts on the first sight of illness could reduce the length of the flu or cold by a day. It’s recommended to eat 400 to 500 milligrams of vitamin C to be effective.
- One red pepper has 150 milligrams of vitamin C, that’s twice the recommended daily allowance for women. Just sayin’.
Fish
- Increase those omega-3 fatty acids, which will help reduce harmful inflammation in the body. Chronic inflammation prevents your immune system from working properly and can contribute to colds and flu, as well as more serious diseases.
Garlic
- These cloves contain allicin, a sulfuric compound that produces potent antioxidants when it decomposes.
Yogurt, Kefir
- The probiotics found in yogurt and kefir are great for replenishing strands of bacteria that can promote digestive health and prevent stomach ailments.
Milk
- The vitamin D in milk, and other fortified foods, can help boost the immune system, keeping colds at bay.
Tea
- Sipping a hot cup of tea can help eliminate chest congestion if you have the flu or a cold, and the antioxidants known as catechins may have flu-fighting properties.
Lean Meat
- I’m looking at you chicken breast and turkey. The protein in lean meats can help build antibodies and fight infection.
- If you are looking for meatless sources, beans, nuts and dairy are great options.
Leafy Greens
- The darker the leaves, the better and more nutritious. Arugula, kale and spinach may help relieve chest congestion, sniffles and coughs.
Blueberries
- These bite-sized fruits are loaded with anthocyanins—one of the most potent antioxidants.
Dark Chocolate
- Here’s your excuse to eat all the chocolate your heart desires, as long as its 70% or higher. Pure cocoa contains the antioxidant polyphenols and is loaded with zinc.
Carrots, Sweet Potatoes
- These orange veggies contain beta-carotene, which converts the compound into vitamin A, which is essential for maintaining a strong immune system.
- These whole-grains contain beta-glucan, known for its cholesterol-lowering and immune-boosting properties. Beta-glucan can also help prevent upper respiratory tract infections and alter white blood cell activity.
Keep up with your workouts
By breaking a sweat, you are keeping your immune system strong. During exercise, white blood cells travel through your body faster and help fight infections.
Even on busy days, try and get at least 30 minutes of moderate cardio in like walking, biking, or running.
If you get sick
So you took all of these precautions and still got sick? The first thing to do, stay home. Call in sick to work, work from home and avoid contact with others. Your colleagues will thank you later. The first full day of symptoms is when you are the most contagious. The CDC recommends staying home 24 hours after your fever subsides (without the use of fever-reducing meds).
Take your antivirals, cover your nose and mouth when you sneeze and cough, drink lots of fluids and get lots of rest.
Hang in there, you’ll be better soon!