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Eating well
Beat the cold and flu season with a gut reaction.
Oranges and other Vitamin C-containing citrus fruits can boost your immunity. MIKE SIMONS / Tulsa World file
By CARY ASPINWALL World Scene Writer
Published: 11/12/2009 2:28 AM
Last Modified: 11/12/2009 4:12 AM
You've had your flu shot, you're washing your hands constantly — but could you be doing more to fight off infection this cold and flu season?
A healthy immune system can also help you fight off colds and flu, said Rashmi Kaul, a professor of immunology at Oklahoma State University Center for Health Sciences.
And an increasing amount of research shows that what we eat plays a huge role in keeping our immune systems healthy, Kaul said.
A healthy diet supports the growth of beneficial bacteria in the gut — vital for keeping our immune system healthy, she said.
"Our first encounter with bacteria and viruses in the environment takes place primarily in the gut and through the respiratory system," Kaul said. "Therefore, we need to pay attention to how to maintain a healthy immune system with proper diet and exercise."
Under certain conditions — i.e., poor diet and stress — our internal balance between "good" and "bad" bacteria can become disturbed and our immune system becomes weakened, she said.
Research has shown that growing children who consume a diet rich in fiber and whole, unprocessed foods develop more of the "good" kind of bacteria in the stomach — and a healthy immune system. Most adults also need to eat more fiber — the recommended amount is 21 to 38 grams per day, but most Americans get about only 12 to 18 grams per day.
"The diet we eat and the kind of bacterial flora we harbor in our gut directly affects the development of a healthy immune system," Kaul said. "These good bacteria help us process our complex high-fiber foods, releasing their by-products — particularly short-chain fatty acids."
Short-chain fatty acids help our immune cells fight infection and control inflammation in the body.
Staying hydrated by drinking six to eight glasses of water per day also helps to flush toxins and germs out of the body, she said.
Getting adequate sleep, de-stressing and keeping physically active are also important ways to boost immunity. A simple walk may be better for your immune system than strenuous exercise, Kaul said.
Incorporating these healthy habits will also make your seasonal influenza vaccination more effective, she said.
Hygiene helpers
- Wash hands thoroughly
and frequently with soap.
Keep hands away from nose
and mouth. Try to refrain
from touching kitchen and/or
bathroom sink faucets; instead,
grasp the handles with a paper
towel. Keep a bottle of hand
sanitizer or wipes handy.
- Cover your mouth when
you cough or sneeze to avoid
spreading the germs. Use a
face mask or tissue as an extra
precaution.
- Rinse your mouth and nose
daily. Gargle with saline water
to rinse your throat and flush
your nasal cavity (with saline
spray or a neti pot) to get rid of
attached viruses or bacteria.
- Restrain the spread of viruses:
If you get sick, monitor symptoms
closely and try to stay
away from others as much as
possible. Wash hands frequently,
use tissues and dispose
of them immediately after use.
Rest and stay hydrated; drink
enough warm fluids to soothe
throat and other passages.
Eat food rich in vitamin C and
other antioxidants; proteins and
complex carbohydrates.
Eat to boost
your immunity
- Unprocessed whole
foods rich in fiber such
as: wheat bran, grains,
nuts, seeds and chick
peas. Fresh and dried
fruits such as berries,
apricots, peaches, figs
and dates.
- Vegetable proteins
(lentils and beans) and
lean proteins, such as fish
and poultry.
- Green, leafy vegetables
such as spinach, Brussels
sprouts and broccoli.
- Fresh fruits: Vitamin
C-containing citrus fruits,
bananas, kiwi and beets.
- Yogurt with live acidophilus
cultures: Help
balance “good” vs. “bad”
bacteria.
- Vitamin D: Exposure to
daily sunlight and drinking
milk/vitamin-D rich
beverages also boost the
immune system.
- Multivitamin supplements
Avoid:
- Too much stress: Any
kind of stress to the body
due to food or water
starvation, physical strain
or emotional strain can
suppress or weaken our
healthy immune system
to deal with any germs
that it encounters.
- Poor diet: Too many
animal proteins and not
enough vegetables and
fruits or fluids can compromise
immunity.
- Too much caffeine or
sugar: Too much of either
affects the natural pH
balance of the body’s
fluids and negatively
affects the functioning
of the healthy immune
system. Foods high in
sugar also promote the
growth of bad bacteria
that can harm our immune
system.
Cary Aspinwall 581-8477
cary.aspinwall@tulsaworld.com
By CARY ASPINWALL World Scene Writer
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