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