Help ward off the flu with good nutrition, hygiene

Flu season — just the very words send a shiver down the spine. Especially, if they accompany the word "swine." Vaccines are on the way to try to protect us all from the flu viruses circulating the nation. A state of trepidation certainly exists, too, with many fearing the swine flu vaccine, and others wondering whether to get the FluMist or the traditional shot. Then, of course, there are those who have already had the swine flu and wonder about the need for vaccination.

Luckily, your doctor can answer these questions for you and, from what I know, I would recommend most individuals get vaccinated for the seasonal and swine flu if at all possible.

If you wonder if there is anything else that you can do to prevent the spread of the flu and to prevent getting sick, know there are certainly things that you can do hygienically and nutritionally to help safeguard yourself, thus reducing your chances of getting sick or having a bad case of the flu.

For one, wash your hands. Do it well and do it frequently. Make sure you rub with soapy warm water for at least 20 seconds. You can sing "Happy Birthday" twice in that time amount. Then, dry your hands with a clean towel and turn off the faucet with a clean towel. Alternatively, if fresh water and soap are not available, you can use an alcohol-based hand sanitizer. I recommend the brands EO (www.eoproducts.com) and CleanWell (www.cleanwelltoday.com), which are both kid-safe and contain natural ingredients (while still having germ-killing power.)

Next, of course, follow guidelines about covering your coughs and sneezes … and hopefully others will, too! Same goes for staying home if you are feeling ill. Finally, be wary of contaminated surfaces like doorknobs, remote controls, phones, keyboards, etc. Using sanitizing wipes on these contact surfaces or washing your hands frequently when out and about will help reduce the spread of the viruses.

So, what about nutrition? The basic principal is if you are well-nourished, you give your body the best chances of having a strong immune system. Did you know the intestinal tract is the largest organ in the immune system? In fact, about 70 percent of our immunity (immune cells) resides within our digestive tract. Puts a new meaning to eating well, doesn't it? If we gobble down heavily processed foods and loads of caffeinated beverages during the day, we are not doing the best we can to support our body's natural defenses.

To keep your immune system in tip-top shape, make it a goal to nourish yourself well or at least take steps to improve how you do so. The basics include eating plenty of fresh fruits and vegetables (at least three fruit and four vegetable servings daily, with higher amounts for men and more active women), choosing whole grains over refined ones (see www.juliewhittingtonrd.com for a good list), selecting more healthful fats most of the time (plant fats like canola oil instead of animal fats like lard or butter) and selecting healthful protein sources like beans, tofu, fish, dairy, eggs and poultry and even small amounts of red meats if they fit into your meal plan.

Additionally, staying well hydrated improves our defenses and helps keep us alert during the day.

Caffeine and alcohol can work against hydration if used in excess. If you wish to further your defenses, consider taking a probiotic supplement such as Culturelle (www.culturelle.com) especially if you are taking antibiotics or travelling. Probiotics can also be found in many yogurts, kefir, miso, tempeh and even in some other dairy products like cottage cheese and cereals.

So, to best guard yourself against the flu, get the flu shots, practice good hygiene, eat well, hydrate well and of course sleep well. Then, you will be on your way to staying well this flu season.