Month: November 2016

by Lori Wuellner

It’s that time of year, colds and flus are starting to kick in. It’s time to do what you can to protect yourself by following these tips.

• Get a flu shot. While no flu vaccine is 100 percent effective, it does reduce your risk of flu-related hospitalization.
• Eat more fruits and veggies. Five servings a day gives you many antioxidants, vitamins and minerals to boost your immune system. Fresh, frozen or canned veggies are all beneficial. Give the Rise and Shine Breakfast Cobbler a try.
• Get up and walk. Even a brisk 20-minute walk in cold weather every day can reduce cold and flu systems.
• Vitamin E builds the immune system. It can help the body’s response to the flu vaccine and risks of upper respiratory infections. Vitamin E is found in green leafy vegetables, whole grains, fortified cereals, and nuts.
• Consume foods rich in zinc which are found in meats, poultry, legumes, whole grains, and nuts plus fortified cereals. Don’t overdo it though- too much can be harmful.
• Lose weight. A reduction in weight can improve the immune response. Always follow your doctor’s recommendations for best results.
• Drink fluids. Water, or even green tea, is beneficial to reduce inflammation.
• Wash your hands. This cannot be emphasized enough. Wash frequently and avoid rubbing your eyes and nose with dirty hands.
• Sleep cures many things. Research has shown a link between a brain-specific protein and sleep that can fight flu symptoms.
• Know your body. When you feel tired and run down, that stresses your immune system and increases your chance of illness.

What about vitamin C? While many think taking a lot of vitamin C can keep illness away, the science does not back this up. Vitamin C supplements will not prevent you from getting a cold, but might shorten the duration of illness.
If you are ill, stay home. This will help reduce the spread of colds and flu. For more information on influenza, see www.cdc.gov/flu/index.htm and for colds see www.cdc.gov/Features/Rhinoviruses/index.html

(Source: You Asked It! Tips From the Rapid Response Center, November 2016)

Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].

Rise and Shine Breakfast Cobbler
Serving Size: ¾ cup/serves 4
Ingredients:
1 cup juice-packed canned sliced peaches, drained
1 cup juice-packed canned sliced pears, drained
6 pitted prunes (cut in half)
¼ teaspoon vanilla extract
¼ cup orange juice
Orange zest (optional0
1 cup granola (low fat)
Instructions:
1. In a large microwave safe bowl, mix fruit, vanilla, orange juice and orange zest. Stir mixture.
2. Top with granola.
3. Microwave on high for 5 minutes. Let stand 2 minutes.
4. Spoon into 4 bowls and serve warm.
Nutrition information per serving: 221 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 60mg sodium, 50g total carbohydrate, 6g fiber, 25g sugar, 3g protein
(Source: Snap-Ed Connection; Words on Wellness, Iowa State University Extension