Food That Fights The Flu

Beat Flu Season With Immunity Boosting NUTRITION

The flu season runs usually during the winter monthsfrom October to April, in general. This is the time when the flu travels from the Southern Hemisphere to the Northern Hemisphere, where temperatures drop and people stay indoors. It is not the cold itself that causes the flu but the fact that people stay indoors during these months and infect one another in an indoor environment.

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What Is The Flu?

The term “flu” is short for influenza. It is mainly a respiratory illness that is caused by various strains of the influenza virus. Each year, there are different strains of the influenza virus that can affect the population and this is why you get a flu shot every year.

The flu shot for the current year will protect you from the strains of the influenza virus most likely to infect the US population during the upcoming flu season.

How Is The Flu Transmitted?

The influenza virus spreads by several means. It can be spread by coughing on someone when you have the virus or by sneezing on someone who has not been vaccinated or has not had the flu. You can even catch the virus by direct contact with an infected person, such as by shaking their hand.

The biggest problem is that most adults are considered contagious full days before the symptoms of influenza develop and up to seven days after you begin to feel the symptoms. What this means is that you may be able to spread the influenza virus before you come down with any symptoms. This is why it is so easy to have the virus spread from person to person.

Epidemics of influenza usually infect a large land area and many millions of people who might be susceptible to the virus and can become ill. Flu epidemics in a specific area of the country have the potential to last for several weeks.

According to statistics released by the National Institutes of Health, about 5 to 20% of US citizens will get the influenza virus during a typical flu season.

Of those who become infected, more than 200,000 individuals need to be hospitalized because of the flu or its complications and about 36,000 people will die each year because of the illness in the US alone.

Symptoms of Influenza

Some people don’t know they have the flu. Instead, they feel as though they have come down with a bad case of the cold virus. Symptoms that are similar between the two diseases are having nasal congestion with blocked nasal passages, sinus inflammation, sore throat and a significant cough.

There are ways, however, that you can distinguish your symptoms as being from the influenza virus and not just from a cold virus. These include the following:

With flu, you often have a high fever, in the range of 102 degrees Fahrenheit. A cold virus will not give you this kind of high fever.
A moderately severe headache is more indicative of the flu than it is of a severe cold. Cold symptoms may include sinus pain, which may feel like a headache but with the flu, the headache is more all over the head and more severe than is seen with a cold virus.
Fatigue is a common symptom of the flu and less of a common symptom of a cold. With the flu, the fatigue may be so bad that you need to sleep much of the day away. With a cold, even a bad cold, you can usually function to some degree.
Flu symptoms also include shivering and having the cold sweats. If you wake up with cold symptoms and the bed is wringing wet, it is more likely that you have influenza instead of just a cold.
People with the flu will feel achy all over, particularly in the joints. The pain may be somewhat relieved by taking nonsteroidal anti-inflammatory medications for the pain and stiffness of the extremities.
The flu has many more gastrointestinal symptoms when compared to a cold. Colds are usually confined to the respiratory tract. In cases of the flu, you can get symptoms of gastrointestinal involvement, such as nausea and vomiting, or diarrhea. Flu symptoms with gastrointestinal components are more common in children who have the flu when compared to adults who have the flu.

While most of the symptoms will last for about a week, the overall feelings of tiredness and feeling poorly can last several weeks after the main respiratory symptoms have already passed. During this time, however, you are just recovering and cannot pass on the flu to another person. It is a good idea to take it easy during this time as your body is recovering and you may be susceptible to getting other bacterial or viral infections while you are still in the recovery phase.

How Severe is The Flu Virus?

In the vast majority of cases, the influenza virus does not lead to anything serious. You feel terrible and unable to work or participate in activities of daily living for about a week and don’t feel up to your best health for a couple of weeks, but once you recover, you will not get that strain of the flu again.

In some individuals, however, the flu can lead to very serious complications, including death. People who are elderly or have an underlying problem with their immune system have a greater likelihood of coming down with complications of the flu when compared to younger people.

Risk Factors For Flu Complications:

You are older than 65 years of age. Even though the flu vaccine is less effective in this age group, you should still get the influenza vaccination in about October of every year and you should talk to your doctor about the possibility of getting a second vaccination in about March in order to carry you through the entire influenza season.
You are a baby or a very young child. While infants cannot get the flu shot, children as young as age two can get the shot or a live, attenuated virus vaccine, which involves getting the vaccination in the form of inhaled virus particles. This avoids the trauma of getting a shot in this very young population.
You are pregnant. You need to talk to your obstetrician about the pros and cons of getting the flu shot while you are pregnant. In most cases, your obstetrician will allow you to go ahead and be vaccinated, as there may be complication of the flu you will want to avoid while you are also pregnant.
You suffer from some form of cardiovascular disease or heart disease. Because the flu virus infects the whole body, it can lead to complication if you get the flu and also have a problem with your heart.
You have some type of chest disease, including bronchitis, COPD, or asthma. The flu virus tends not to stay in the nasal area like a cold virus does but settles in the chest and can lead to breathing difficulties or pneumonia in those who already are suffering from some sort of underlying lung condition.
You suffer from some type of kidney disease. If your kidneys are not working properly in the first place, having the flu virus can make your kidney disease worse and may impact your ability to fight off the virus.
You are taking steroids. Steroids naturally suppress the immune system so you don’t fight off the virus as effectively. If you are on chronic steroid therapy, you should definitely talk to your doctor about the possibility of getting an influenza vaccine as long as you are taking the medication.
You are diabetic. People with diabetes have impaired immune function and tend to get sicker with all types of viral and bacterial infections, including the flu virus infection.
You have cancer and are undergoing treatment for the disease. Most treatments for cancer will suppress your immune system, making it more likely that you will come down with a more serious case of the flu. If you are on chemotherapy, for example, you should get an annual flu vaccination.
You have any type of disease that can affect your immune system. If you have known impairment of your immune system, you are at a greater likelihood of getting the influenza virus and getting a more serious case of the disease, including suffering from complications of the disease.

Complications of The Flu

Not everyone has a simple case of the flu that resolves itself within a week or two. Common complications of the flu in those who do not have healthy immune systems include a worsening of their underlying chronic medical condition, including things like congestive heart failure, diabetes, or asthma. You can also suffer from dehydration, especially if you have nausea, vomiting, or diarrhea as part of the illness. Bacterial pneumonia presents itself as a superinfection in those people who start out with a viral pneumonia from having a case of the flu. Children who get the flu virus can develop sinusitis or ear infections from bacterial superinfection.

In one research study out of Stanford University School of Medicine, there is a link between the upper airway infection sustained by the flu virus and the incidence of narcolepsy. Narcolepsy is a type of neurological disease in which the individual suffers from extreme sleepiness and can fall asleep with sleep attacks that can come on at just about any time. The relationship between narcolepsy and influenza epidemics is not completely understood.

Treatments Options

Because the flu is caused by a viral infection, antibiotics will be ineffective against the disease unless you suffer from a bacterial superinfection. You can alleviate some of the symptoms, including the body aches and headache, by taking an over the counter pain reliever, such as acetaminophen, aspirin, or nonsteroidal anti-inflammatory medications. It should be noted that children under the age of 12 cannot take aspirin with influenza because of a risk of a rare condition known as Reye’s syndrome. They should take acetaminophen instead.

Home remedies that are effective against the flu include the following:

Stay at home, so you don’t pass the virus along to another susceptible individual.
Avoid physical contact with other people who may not have had the influenza vaccine.
Rest as much as possible to allow your immune system to take action against the virus.
Stay as warm as possible. This will alleviate some of the chills associated with the condition.
Don’t drink alcohol as this can suppress your immune system.
Eat whatever food feels good to you and doesn’t make you feel nauseous.
Tell a friend or neighbor if you live alone and are suffering from the flu so someone can watch out for you for any complications you may have or who could run errands like shopping for you.
Don’t smoke cigarettes or cut down as much as you are able when you have the flu. Cigarettes can cause dysfunction of your immune system and you won’t be able to fight off the infection as well.

When To Tell Your Doctor About The Flu

If you are elderly or have any of the risks for complications, you should let your doctor know you are ill. If your temperature remains elevated after having the symptoms for 4-5 days or if you feel as though you are getting worse, you should call your doctor or go to the hospital.

If you develop pain in the chest or shortness of breath, talk to your doctor about whether or not this represents a serious complication of the influenza virus.

Nutrition And Immunity

Nothing is more beneficial in not only avoiding getting the flu, but also recovering as quickly as possible as a strong immune system. Strong immunity is greatly supported by eating a balanced diet that gives the body all the nutrients it needs, but it goes further.

Specific nutrients help fight off the flu. This is especially true if you are at risk for the flu and have any risk factors for complications, such as allergies, asthma, COPD, arthritis, cellular diseases, or cancer.

You can protect yourself against the risk of infection and enhance your immunity by having these nutrients as part of your nutritional plan:

Vitamin A – This nutrient helps to keep the immune system regulated and protects you from getting infections through keeping the mouth, your skin, your stomach, your respiratory system and your intestinal
tract healthy. Foods that contain a great deal of vitamin A include kale, sweet potatoes, carrots, apricots, eggs, fortified foods, spinach, and red bell peppers.
Protein – You need protein to build the cells of the immune system. You should eat protein from a variety of sources, including poultry, lean meats, seafood, eggs, soy products, peas, beans, and unsalted seeds and nuts.
Vitamin C – This vitamin keeps you from getting an infection because it stimulates antibodies, thus enhancing the immune system. You can get a lot of vitamin C through eating grapefruit, oranges, red bell pepper, tangerines, strawberries, tomatoes, papaya, or foods that have been fortified with vitamin C.
Vitamin E – This acts as an antioxidant, neutralizing oxygen free radicals, thus improving the immune system. You can get vitamin E in your daily diet through sunflower seeds, vegetable oils, fortified cereals, peanut butter, spinach, or hazelnuts.
Zinc – Zinc is important in warding off infections and helps in wound healing. You can get enough zinc in your system by eating poultry, seafood, lean meats, whole grains, nuts, beans, and milk.
Other important nutrients – Other nutrients helpful in improving the immune system include folate, vitamin B6, iron, selenium, probiotics, and prebiotics.

Foods That Fights Flu

There are certain foods you should have in your pantry if you want to reduce your chances of getting the flu. Some of these foods include the following:

Mushrooms

Mushrooms can be considered a health food because they have two major ingredients that are good for the immune system. This includes selenium, which aids in the white blood cells’ abilities to make cytokines, which clear out illness, and beta glucan, which is a fiber with antimicrobial properties. Beta glucan helps activate certain immune cells that are responsible for finding and destroying infectious agents.

Citrus Fruits

Oranges, grapefruits, lemons, and limes are citrus fruits high in immune strength building vitamin C and other essential antioxidants. Eat the whole fruit for best results. A half a grapefruit or an orange each morning will boost your illness fighting soldiers in the immune system.

Other foods high in vitamin C include dark leafy greens, kiwi, broccoli, bell peppers, blueberries, raspberries, cranberries, strawberries, tomatoes, peas, and papayas.

Strawberries

There are many fruits and vegetables that are high in vitamin C, including strawberries. Some studies have shown that vitamin C can lessen the severity and duration of the cold or flu infection. A single cup of strawberries will give you 160 percent of the daily-recommended allowances of vitamin C.

Berries

All berries are high in antioxidants that help the immune system protect you from illness such as the flu, colds, and even serious diseases. Blueberries were found to have more antioxidants when tested against 40 other fruits and vegetables. Eat fresh berries every day.

Fresh Garlic

Garlic contains a healthful phytochemical known as allicin, which has antimicrobial properties. At least one study showed that
those who took supplements containing allicin had 46 percent fewer upper respiratory infections and got better faster than those who did not take the allicin supplements. Try eating two fresh and raw cloves of garlic every day for better immunity.

Onions

Like garlic, onions contain antimicrobial compounds, allion, and allicin. Eat a few servings of raw onions throughout the day to get the best results.

Salmon

The best type of salmon to consume is the type you catch from the wild. Salmon is high in vitamin D, which reduces the risk of getting respiratory infections. Some experts recommend getting as much as 800-1000 IU of vitamin D per day, much of it in the form of salmon.

Tea

A highlighted research study revealed that those who drank five cups of black tea per day were able to increase the function of the immune system by a factor of 4. Tea is also high in catechins, especially ECGC, which fights oxygen free radicals on a daily basis. Try drinking at least one and up to three cups of green, white, or black tea each day for better immune health.

Yogurt

Yogurt helps protect the gastrointestinal tract, which is a major immune system organ. You can keep germs that cause disease at bay by taking probiotics and prebiotics, found normally in fermented dairy products such as yogurt. Try a single serving of yogurt every day to provide your digestive tract with ammunition to fight off infection.

Dark Chocolate

Dark chocolate helps support the immune system’s T helper cells, which act to defend against infectious agents the body might come into contact with.

Oysters

Oysters are high in zinc, which help the white blood cells defend against viruses that cause the cold or flu as well as bacterial infections. All you need is one medium oyster to give your body all of the zinc you would need as part of a daily requirement.

Spices

Turmeric, cloves, and cinnamon are spices loaded with antioxidants that promote immune system, health. Eat a teaspoon every day during flu season and all throughout the year. You can add cinnamon, or nutmeg to oatmeal and tea, and turmeric is great over chicken and in stews and soups.

Almonds

Almonds are high in the immune-fighting antioxidant known as vitamin E. Vitamin E can lessen your chances of catching viruses, including those that cause respiratory infections. A serving of almonds is not enough to give you enough vitamin E s you should try eating cereals fortified in vitamin E or things like turnip greens, wheat germ, and sunflower seeds.

Sweet Potatoes

Sweet potatoes are high in beta-carotene, which helps maximize your body’s immune system. Beta-carotene is vital to the growth and development of the various immune system cells and helps you neutralize toxins in the system. The best sources of beta-carotene include any type of orange food, including squash, carrots, pumpkin, cantaloupe, and egg yolks.

Final Thoughts

Influenza can be a serious respiratory disease for those who do not have the best immune system to fight off the infection and clear it from your system. As you have seen from this report, there are lifestyle changes you can make that can improve your immune system so you don’t catch the flu.

Several foods that contain nutrients that can help you stay healthy. In general, real whole food contains essential nutrients that help keep the immune system strong so it can to its job and protect from pathogens that cause illness and disease.