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home / 世界杯决赛2022

keep the flu away with these healthy habits

why wait until you catch the flu to take care of yourself?

by guest column

nov 4 2022
read time 2 minute read
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stock art / getty images
by cheryl pedler
as australia saw record high levels of flu this season, seeing up to 5,049 cases in the first four months of this year, it is important we take the flu seriously in canada to avoid a similar fate.
while we can’t predict what our flu season will look like this year, especially with the presence of covid-19, we can still do our best to protect ourselves and our community.
with the onset of flu symptoms, many of us will rush to fill our bodies with nutrient rich foods, drink more water and get a good amount of sleep. but why wait until you catch the flu to take care of yourself?
the fact is, there are many easy ways to prepare our defence systems and lower our risk of catching the flu in the first place. here are some tips to support your immune system, so you and your loved ones can stay healthy this fall.
fueling our bodies with nutrient rich foods is a key pillar in good health this flu season and all year round. while there isn’t one miracle food that will protect you from the flu, it is important to eat a variety of healthy foods each day.
according to canada’s food guide, this means eating plenty of vegetables and fruits, whole grain foods and protein foods, including those that come from plants, more often. there are many nutrients to include in your diet this fall to help support your immune system.
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among them is zinc which can come from meat, poultry, seafood, eggs and dairy products, nuts, seeds, beans or whole grains; selenium from brazil nuts, seafood, meat, eggs, breads and grains; iron from beef, chicken, seafood, beans, lentils, tofu, dark leafy greens, fortified breakfast cereals, whole grain and iron-enriched breads.
also important is folate from dark green leafy vegetables, beans, lentils, asparagus, avocado, peanuts and oranges, plus copper from shellfish, nuts, seeds, whole grains, legumes or potatoes.
important vitamins include vitamin a, vitamin b6, vitamin b12, vitamin c, vitamin d and vitamin e.
it’s also important this time of year to hydrate, hydrate, hydrate. humans consist of more than 50 per cent water, so staying hydrated is critical to helping your blood carry essential nutrients to your organs and muscles, while also flushing toxins from your body.
water isn’t always the most fun choice, especially for children, so try infusing your water with vitamin-packed fresh fruits, veggies or herbs.
getting a good night’s sleep is also paramount for maintaining good health. sleeping allows our body time to recover and rejuvenate, so when we don’t get enough rest, our immune system is weaker. try aiming for seven to eight hours of sleep at night whenever possible.
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finally, get your flu shot.
while maintaining a healthy diet is a great way to give you the nutrients your body needs, unfortunately, even the healthiest people can still get the flu.
the best way to protect yourself is to get the annual flu shot. in fact, between 70 to 90 per cent of flu cases can be averted through vaccination.
cheryl pedler is a registered dietitian at zehrs on malden road. she is certified with the college of dietitians of ontario and the academy of nutrition and dietetics.

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